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Mesomorph
Bodybuilders or that person that is just naturally athletic, they are not too thin or too heavy. That is the mesomorph body type for you. Medium frame and bones, muscular or well defined muscles, wider shoulders that taper down to a narrow waist. Individuals of this type find it easy to gain muscle and lose weight, but they can also gain weight easily too. A balanced diet of 40% carbohydrates, 30 % protein and 30% fat is recommend, consuming at least 3 meals a day will help maintain weight. If you are looking at wanting to lose weight then look at changing protein to 40% and carbohydrates to 30%. As for exercises, strength training 3 to 5 days a week, incorporating compound movements and isolation to target muscles, are recommended. Cardio should also be part of the exercise program, either performing at least 30 minutes after strength or in between strength training days. Endomorph
So do you remember earlier this week when I said “short and stocky” as a body description? Well let me introduce you to endomorph. Individuals that are this body type tend to have medium to large bones, a rounder body, shorter limbs and carry more muscle and body fat, especially around the lower parts. Picture a pear. Due to their slower metabolism they finder it harder to lose weight. Nutrition and exercise are going to be different from someone who is ectomorph, don’t try to eat like them or train like them. You are just looking at getting frustrated. Nutrition, I like starting here because you need to eat right to fuel your body the right way, for endomorph body types you need to focus on small balanced meals every 4 to 5 hours. This will help with your bodies fat burning abilities, keep you feeling fuller and provide energy for your workouts. Meals should contain low fat, lean proteins and low carbohydrates. Be cautious of going to low on your carbohydrates, they play a very important role in providing you energy for not only your workouts but also everyday living activities. Also, drink lots of water! For exercise focus on cardio, especially those that involve the larger muscle groups of the lower body. Try to perform at least 30 to 45 minutes, at 70-75% of max heart rate, 5 days a week. Add strength training in 2 to 3 times a week, keeping in mind that you may not want to go too heavy on the legs so you don’t bulk up. Think about focusing on the upper body more, to balance your silhouette.
12/14/2014
ectomorph? Ectomorph??
Yep ectomorph, you know the skinny guy or the girl that has been called a bean pole. We all know who I am talking about. Their body traits lean towards long thin limbs, small joints, flat chested, shoulders are thin with little width, lean muscle mass but underneath the muscle is stringy. (Am I the only one thinking of string cheese right now?) They have a hard time putting on weight, wish I had that problem, or muscle mass due to their fast metabolism that allows their calories to burn faster then the rest of us. While cardio and resistance training are important for gaining muscle mass, so is nutrition. We need it to fuel our workouts and bodies, it’s just this body type needs more of it. When I say more of it I am talking about nutrient dense foods not fatty high calorie foods. Look at complex carbohydrates, protein and lots of water. Don’t skip meals, in fact look at starting to do 5 to 6 small meals and take in more calories than you burn if you are looking at trying to gain weight or muscle mass. Workouts should consist of short and intense exercise focusing on big muscle groups. Perform compound movements that will work multiple muscle groups at once, just remember quality of movement over quantity. Try to perform strength exercises three times a week with rest days between. Use those rest days to perform at least 30 minutes of moderate cardio, which is important for general health, too much cardio and then you end up defeating the purpose of trying to gain weight or put on mass. Basically, eating right, making small and regular changes to your strength training should help you put on muscle mass therefore help you gain weight.
12/14/2014
friend or foe? Friend or Foe?
We are talking about workout partners. Some motivate each other, one may be more of the leader than the other, there are those that let each other give up to easily, or they are there more for conversation than the workout. We have seen them all and we can pick them out. So, is your workout partner your friend or foe? Don’t get me wrong, you obviously like them. Otherwise you wouldn’t be so willing to let them see you sweat, spit and grunt. Be honest, we all do it and then some. It becomes a relationship with your workout partner. So maybe I need to word it this way, is your workout partner a friend or foe to your workout?? Does your workout partner influence your performance? Do they motivate you or let you give in? Do they know when to push or when to say “it’s okay to take it easy”? How about, do they know when to talk or just to listen? Do they know your goals or do you have the same goals? When you’re done, do you feel like you accomplished something or do you need more? Let me ask again. Is your workout partner your friend or foe?
12/1/2014
Do You know your body Type?
What is your body type? I am not talking about someone saying “Tall and slender.” or “Short and stocky.” or “Big on top, small on bottom.” Yes, these are ways we can describe our bodies and most of us are actually a blend of two different body types. There are actually three types that we will be talking about over the next couple of days. They are ectomorph, mesomorph and endomorph. Really I am not making these names up!
Now, did you know that your body type affects your fitness goals? Identifying and understanding your body type and how it response to diet and exercise will allow you to plan your training and nutritional program. No one is exactly the same! Why would we expect one exercise program or diet to work for all of us if our bodies respond differently? |
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