Training by body type

Ectomorph - slim, hard to gain weight. Training: 3-4 days/week, heavy weights, low cardio, lots of food (3 000+ kcal). Mesomorph - naturally athletic. Mix strength and cardio 4-5 days/week. Sees results fast. Endomorph - prone to gaining weight. More cardio (3-4 days/week), strength at a brisk pace, calorie deficit of 300-500. A personal trainer will tailor a plan to your type. Individual session: 8 000-25 000 ₸ per hour.