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All Rights Reserved.
I get asked a lot whether pole dancing will help you to lose weight. The answer is YES, however, you need to shift your focus from 'losing weight' to 'shaping your body'.
There are 3 main body types, and if you exercise correctly you will not only lose weight, but you will get the body shape that you want. If you just exercise to burn calories, you will not just burn fat, but you will lose muscle too - the very muscle you want that will give you the shape you want. If you exercise incorrectly for your muscle type you may even find that you have bigger muscles than you wanted.
So - throw away your scale! If you want the physique of a goddess, then get a tape measure and start working out the correct way. You want to look good with your clothes on and off, not just try and cover your skinny body, but untoned muscles.
An ectomorphic body is lean, has little fat and little muscle mass. You have longer limbs and lean, thin muscles. You will struggle to put on muscle, but you will also pick up weight slowly due to a faster metabolism. A common mistake for ectomorphs is to eat less calories than you require, or to eat the wrong foods because you don't realise your body needs more calories than you eat.
Type of exercise: you need to work harder than any other body type to pick up muscle. Isolating muscles is a waste of time if you don't stimulate muscle growth. You need to do compound exercises (combination muscles) and heavy weights to see results. Lots of rest is just as important inbetween working out or you will not allow the muscles to build. Examples: squats with weights, lunges and deadlifts. Swimming also provides resistance to build muscle.
Pole workout: lifting your body with your arms in a full/half range of motion, scissor kicks, aerial shoulder mounts and handstands will strengthen and stimulate your overall muscle mass.
The endomorph has more fat cells than the other body types, and therefore tends to pick up fat quickly. You will have the ability to build muscle faster, but fat as well. You will also lose weight quickly. Your lower body muscles are well developed and you will find squats and lunges easy to do. You should avoid fatty foods, and focus on foods with high fibre, and include more protein in your diet.
Type of exercise: you need to do weight bearing exercise to build muscle so that you can burn the fat faster. However, you need to balance the weight training with cardio so that you don't pick up too much muscle. Don't do more than 1 hour of cardio at a time. Focus on building upper body strength as your legs will already have strong muscles.
Pole workout: combine fitness classes with pole to build and burn. Inverting, spins and isolating exercises on the pole work best, as well as dancing around the pole and floor work.
If you are lucky to be a mesomorph then you will know that you have defined muscles already. You tend to build muscle very quickly. You will have a defined/average waist size and if you watch your diet you will have a great body to start with.
Type of exercise: since you already have muscles, your focus should be on building stamina and endurance. The types of exercises suited for your body are bootcamp, pilates and yoga.
Pole workout: you need to focus on building stamina on the pole. Routines with combinations of climbing and aerial moves will build your endurance very fast. Be careful not to do too many isolating exercises because you muscles will grow very fast and you may be bigger than you were before.
Natasha Williams is the pioneer of pole dancing in South Africa. She has been teaching pole dancing and sensual fitness since 2003. She has empowered thousands of women through dance, as well as written Instructional books and DVDs on pole dancing.