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.