Training guidelines for mesomorphs

• Start with a 5-10-minute warm-up and light stretching of muscle groups to be worked that day.
• Do three sets of all exercises. 
• Complete 8-12 reps for each set. 
• Alternate light and heavy days, choosing a weight that allows you to complete reps toward the higher end of the prescribed rep range on lighter days, and choosing a heavier weight that allows you to complete reps toward the lower end of the prescribed rep range on heavier days.
• Choose weights heavy enough to reach near-failure within the prescribed rep range.
• Rest according to the intensity at which you're training that day, taking a little longer for larger muscle groups like legs and back.
• Experiment with different splits to see what works best for you. Also, change exercises frequently, but it's always a good idea to choose a multijoint movement as the first 1-2 exercises for a given bodypart (when possible) over a single-joint movement.
• Change your routine when results start to slow. Change other variables more frequently.
• Consider taking rest days between workouts if you can add cardio to the end of your training days. Allow your muscles to recover fully before training that bodypart again.
• Do 30 minutes of cardio 3-4 times per week at a moderate intensity (65%-75% of your maximal heart rate) to stay lean and improve heart health.
  Check with your doctor before starting an exercise program, especially if you have a health condition.

"Train the entire body three times a week, combining circuit training and supersets," advises Lisa Reed, strength and conditioning coordinator at the University of Florida in Gainesville. "Try to keep your heart rate between 60% and 75% of your max for a more aerobic effect." Move from station to station quickly, and complete the cycle 2-3 times.

Lovena takes this a step further. "Lift moderate weight, because you aren't going to change the shape of your body with light weight," she says. And another thing: "Don't be afraid to work the big parts of your body. A lot of women who are heavy are phobic of working legs. You need to work them if you want to change your shape." 

As for cardio, Lovena recommends doing cardio longer and more often, but not necessarily at an increased intensity because of the fact that excess weight can be hard on joints and soft tissues. Elevate your heart rate by walking inclines, be it that huge hill by your house or on the treadmill at the gym.

• Start with a 5-10-minute warm-up and light stretching of muscle groups to be worked that day.
• Beginners should do two sets of each exercise; others can do 2-3 sets. 
• Complete 12-15 reps for each set. 
• Lift weights heavy enough to reach near-failure within the prescribed rep range.
• Keep rest between sets to a minimum: 15-30 seconds between sets.
• Train each bodypart twice weekly.
• Include circuit training and supersets in your routine.
• Change your routine frequently, but rely on multijoint exercises to burn the most calories and use training techniques like drop sets and partials to get the most out of each set.
• Get plenty of rest between workouts.
• Do 4-5 days of cardio per week, alternating between 30-minute interval sessions and 45-60-minute lower-intensity sessions (at 60%-70% of your maximal heart rate).

Check with your doctor before starting an exercise program, especially if you have a health condition.

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