By KENT PEGG

Everyone, men and women alike, can be classified by their body type in regards to how they build muscle and retain fat. The three body classifications are ectomorphs, mesomorphs, and endomorphs.

Ectomorphs are thinly built and have a linear shape. Mesomorphs have bodies that have the ability to gain muscle or lose fat. Endomorphs tend to have fuller, more rounded figures.

No matter which body type you may have, you can add muscle and reduce fat by exercising regularly. By knowing what body type you have and incorporating the right kind of workout for your body type, you can achieve the lean, muscular, fit look you desire.

If you fall into the ectomorph classification, you will most likely have a more difficult time building muscle mass. This doesn’t mean your strength won’t increase, it will. It’s just that your muscle size won’t increase at the same pace. To assist with your strength training routine, an ectomorph should focus on lower reps and higher weights.

Eight to 10 reps per set where your muscles are significantly fatigued during performance of your last few reps will help produce greater muscle development. Additionally, ectomorphs may find they need to increase their protein intake and overall caloric intake if they are to be successful at adding muscle and gaining a fitter, fuller looking body.

Mesomorphs will probably have an easier time achieving both a strong physique and an athletic appearance. Most mesomorphs are able to add muscle when they are lifting weights and remove fat when they are dieting or paying attention to their nutrition plan. Mesomorphs, as well as ectomorphs, should focus on both compound and isolation exercises. The bigger compound exercises like squats, lunges, presses and rows will add some muscle size while isolation exercises like shoulder raises, triceps kickbacks, leg extensions and leg curls will help define their muscles.

Endomorphs are more likely to gain size when on a heavy weight training program and may want to focus on somewhat lighter weights and higher reps. Twelve to 15 reps per set of a moderate weight will help endomorphs increase their strength without adding too much muscle. Additionally, an endomorph should probably concentrate less on big, compound movements and more on incorporating isolation exercises into their workout routine.

Endomorphs will also have to focus more attention on reducing body fat if they want to see the visible results of their strength training. Eliminating the overlying layer of fat will help show off those strong muscles underneath.

No matter what type of body you may have, weight training will produce many positive results, both in terms of physical strength and appearance. When muscle is added to the body, it invariably goes on in places that look good, and it actually minimizes the look of what fat may exist.

Fuller, rounded shoulders and better developed lats help minimize the appearance of the waist and provide that “V” shape we desire. Leg work to build muscles higher in the buttocks, as well as in the hamstrings and quads, helps diminish the areas of the legs which tend to hold more fat. Physical appearance is often just the creation of an illusion where certain areas are built to help lessen the look of other areas.

A little time spent considering your body type can go a long way toward developing a workout program that’s right for you. Weight training is for everyone. Male or female. Endo, ecto, or meso. The athletic, muscular and toned body you’ve always wanted is more possible than you may have ever expected.

Kent Pegg is a certified personal trainer and owner of the Los Alamos Fitness Center. Direct questions about the information or exercises in this column to Pegg at 505.662.5232.