Need help with workout Routinesand tips for Ectomorph female

hklover2011

Hey everybody,

I am currently a junior/senior in college, and recently I have given myself a challenge to work out three times a week for at least hour every Monday, Wednesday, and Friday after classes. I usually work out with my two friends who are mostly endomorphs, who don't want to lift weights because one feel like she going to get bulky after a while and the other one has just started her work out journey. I originally wanted to join them since we all have the same schedule, and its nice to work out with friends for motivation.

My biggest problem is that I want to actually change my overall physique for a healthier life style but it feels like I'm not challenging my body enough and I'm not on my way to reaching my goals.

I want to be able to life free weights, and reduced my cardio since I don't think I need to do as much cardio due to my body being ectomorph.

On our typical day:
-30 mins of cardio, I normally do interval training on the elliptical to help tone the legs and I find myself sweating within the first 10- 15 mins
-30 of strength training- 2 sets and 20 reps of machine for most legs, 2 sets of 15 reps for arms with low weight dumb bells ( various from curls, ect.), push ups, squats and lunges. We usually never take breaks between set and normally just go straight into the next work out usually.

I don't feel like I am getting the most out of my workout just machines don't seem as reliable as free weights. Usually a day after the workouts, my friends would complain about feeling sore, were as I never feel sore or anything.
I recently been really interested in the articles and training programs offered at the BodyBuilder web site, and I have currently been looking at the Erin's Elite body training recently, but I would have to split the one week into maybe two just because of my classes and our school gym hours.

*What is a workout routine that I can follow? Or can I follow Erin's Elite Body: http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-training.html ?

*Should I continue 30 mins of cardio?

*Should I just go my own way when it comes to workout since my body type is so different?

* Has any ectomorph women tried Erin's Elite Body 4-week Trainer and seen results?

*Do you think I need to reschedule working out in the gym because during the time we originally workout a lot of guys are in the free weight sections? They are really nice about everything but they can be a little distracting at times.

*Please share any types as to reaching my fitness goals and anything that has helped you gain results!!!!



Thanks in advance

meshashesha2012

Somatypes dont really exist. They were started to try to attribute psychological and personality traits to people's shapes.

the only way someone can get "bulky" is by eating more food than their body needs (ie getting fatter) it has nothing to do with the workouts.

what are your goals?
lose weight/cut fat : eat a deficit and look into a structured free weight program like strong curves, starting strength, strong lifts or new rules of lifting for women

gain weight/gain muscle : eat at a surplus and look into a structured free weight program like strong curves, starting strength, strong lifts or new rules of lifting for women

ninerbuff

Well first off, somatotyping was developed by a psychiatrist and not anyone in physiology, so you don't need to refer to yourself as a ectomorph.
If you're trying to add some lean muscle to your frame, apply a program of progressive resistance along with volume training. Sets between 4-5 per exercise and reps between 8-12.
Do a full body workout hitting every major body part with at least one exercise and probably no more than four exercises. So Legs, back, chest, shoulders, arms and abs. BB.com has a variety of exercises to choose from.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

Cherimoose

I don't think a body part split like Erin's program is best for beginners. I'd go with a full-body routine done every 2-3 days, or at most, an upper / lower split.

My biggest problem is that I want to actually change my overall physique for a healthier life style

That's rather vague. What specifically do you want to change about your physique, and by how much?

hklover2011

Mostly having a flat stomach, tone arms and legs, butt, and just to improve overall strength. I want to work on my strength and slowly work my way to calisthenics which is my long term goal. My biggest inspiration and has been for a while now is Antoniette Pacheco, her physique is amazing and she works hard for it, but I know that I won't be able to get a body just like her because everyone is different.