Body Types – Guidelines for Building your Individual Plan
Thursday, 26 October 2017
Do our body types play a role in how we should diet? The answer may surprise you.
It’s one-part art form, one-part gamble, and one-part science. Some of us live on a diet, others diet to reach a certain number on the scale or to see a specific change in the mirror. There are loads of dieting research and information available online, but how do you know what’s right for you? It’s easy to get overwhelmed by the amount of variation that’s out there, and people often get inundated and just give up because of it. Let’s start with the basics, and identify where to begin based on our unique body types.
For the most part, there are three main body types: Ectomorph, Mesomorph, and Endomorph.
You may share some traits between two or all three of them, but we all predominately fall under one category or another.
are characterized by long, thin muscles, and tend to naturally carry less fat, which makes for a more difficult time putting on muscle.
are characterized by larger bones, broader shoulders, and can generally control fat levels. Mesomorphs also build and maintain muscle with much less effort than the other body types.
tend to store more fat, carry a fuller waist, and typically gain weight quickly (not necessarily good weight either).
Your diet and routine should be structured to accommodate whichever of those three primary classifications under which you fall. Here’s a simple breakdown of each grouping and some general rules to try and follow:
Ectomorphs – Being an ectomorph has its ups and downs. So much of society is overweight, or even obese, and at risk for a long list of weight-related diseases. But not ectomorphs! You’re just skinny. Sometimes frustratingly so. Feel like you can eat whatever you want and not gain a pound? Well, your metabolism runs quicker than the other body types. Ectomorphs should avoid just straight cardio, as doing most any physical activity (strength/resistance training) will likely keep your heart rate high enough to burn fat without burning muscle in the process. Your diet? Eat as much as you want. In fact, it’ll probably feel like WORK to eat enough each day. Work out slowly with heavy weights, and eat, eat, eat.
Mesomorphs – If you were born with what amounts to an athletic physique, you’re likely a mesomorph. You pretty much fall in that sweet spot where your body responds well to weight training, dieting, and if you take a break from all of it, you don’t immediately turn into a giant blob. Developing a healthy physique tends to come naturally. Find a healthy balance between cardio and weights and let your body yield natural results. Don’t go out of your way to eat terribly all of the time either; just make smart food choices, and your body will metabolize it efficiently.
Endomorphs – Some consider it a blessing to carry size (mass) naturally and just generally be stronger from it too. The challenge starts when an Endomorph wants to get lean and chisel out some definition on their frame. Endomorphs tend to gain weight easily and naturally store more fat, thanks in part to a slower metabolism (fun fact – talking about myself here!). Like it or not, cardio, fast-paced interval workouts, and a strict diet are all going to play a role when an Endomorph wants to lose weight. Keep close track of your calories (lean proteins, healthy fats, and limit the carbs) and prepare to sweat it out each day you train to see the best results.
There’s nothing wrong with Googling-up a diet and workout routine for yourself. Most cookie-cutter programs offer practical information that, if applied correctly, can help the majority of people on their fitness journey. Just be aware of what sort of diet and exercise your body responds to the best. If whatever you’ve done in the past doesn’t work? Mix it up. Find your recipe for success and tailor your program accordingly to get the most out of all your hard work!
- Published in The Frog Pond
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Getting Serious – Six Surefire Ways to Achieve your Fitness Goals
Tuesday, 19 September 2017
Let’s be real. Getting into the gym can be tough. There’s time commitments, financial commitments, dieting commitments, motivational commitments, etc. Even the effort it takes to simply move the weights or sweat it out on the treadmill is a huge consideration to make. But, once you’ve gotten yourself to a place mentally where you’re ready for all the effort, now what?
I couldn’t tell you the number of people I’ve seen firsthand that just float around the gym, aimlessly moving from machine to machine without an actual sense of purpose. Is that to say they’re wasting their time? Well, no, not quite. But are they making the most of the time they’re putting in? Absolutely not. Would an Army General march into battle without a plan? Would a coach in the Super Bowl wake up on game day and say to himself, “Meh, let’s just WING IT!”. Not a chance!
Proper preparation is just as critical an ingredient as any other element when committing to a fitness regimen. Here are six things to consider before you hit PLAY on your Gym-Time Playlist:
So, what do you want to do? Lose weight? Put on muscle? This first step is critical because your GOALS are what set the pace for the routine to follow. Figure out what’s most important to you, set your sights on it, and build a routine to help you achieve it.
There’s any number of available big box gyms at just about every corner of town nowadays. Take a tour of a few and take note of the amenities available (this is ALL a matter of preference). Can you justify the cost for a higher-dollar membership to a luxury location with saunas and masseurs on staff? Or do you simply need a warehouse with weights and benches and no A/C?
An often-overlooked area of fitness is proper equipment and clothing. Find something comfortable that allows for maximum breathability and flexibility. Ill-fitting garments can restrict movement, blood-flow, and range of motion. Gloves can be a lifesaver (or at least a hand saver) when doing body-weight movements from a high-bar, or most any barbell work in general. Grab knee or elbow pads if joint comfort and support is something you know you need as well. Try and grab a stopwatch if your watch or phone doesn’t have one so you can time your sets and rests too.
Ok, so you’ve made it this far, and you’re ready to kick off your new routine Monday morning, but the fridge is full of soda and left-over birthday cake. The pantry has four rolled-up bags of chips and popcorn and sugary cereals. Time to PURGE your food stores and replace sugary snacks with fresh produce, lean proteins, and healthy alternatives. Set yourself up for success on ALL fronts.
The routine itself is instrumental in sculpting whatever physique it is that you’ve set out to achieve. Just doing three sets of 10 on whatever machines are available is a dated, antiquated school of thought. Try and cluster like-muscle groups together to maximize your time and really achieve max exhaustion. Generally, a three- or four-day split is ideal. For example, on Day One, work your chest and triceps. Day Two, back and biceps. Day Three, legs and core. Then take the fourth day to focus on cardio, stretching, and recovery.
The rule of thumb is a higher number of reps per set equals a higher heart rate, which tends to burn more fat. Take as little rest as possible between sets (30-60 seconds) so that you can still complete a full set with good form. The inverse is, a lower number of reps keeps the heart rate lower, which allows for less cardiovascular effort and tends to break down and develop more actual muscle. Here, we can allow for 90-120 seconds of rest between sets to fully return our heart rate to a resting level, promoting the maximum muscular effort. Build your routine around those basic guidelines and modify it as you see fit for yourself.
Fitness experts are a dime a dozen nowadays, and a huge majority of them would be MORE THAN HAPPY to charge you a subscription fee to their services and email you their programs and advice every month. The downside is, these types of routines are VERY generalized and written to accommodate most any type of person. The best you can do for yourself is taking time to research and ultimately determine what works best FOR YOU. If you need a little extra boost, consider hiring a certified personal trainer to push you past what you think are your limits, as well as take a personalized approach to your diet and regimen. A good trainer will also hold you accountable to the commitments you make and motivate and encourage you when your motivation wanes.
Proper preparation is the difference between a good workout and a GREAT workout. Equip yourself with every tool necessary to give you every possible chance to succeed. Don’t sell yourself short: your own worst enemy is just ignorance. The answers are all out there, and you owe it to yourself to find them and apply them. Take the time to change your life today, and you’ll thank yourself tomorrow.
- Published in The Frog Pond
Committing to Change – a Beginner’s Guide to Getting Healthy
Thursday, 24 August 2017
We’ve all got it: those few extra pounds we wish we didn’t. In a day and age where “body positivity” is being thrown around as a defense for obesity, it’s almost taboo to even touch on. But let’s face it – most of us are overweight, and all the trends are only pointing away from us as a culture finding a solution. When getting your favorite fast food DELIVERED TO YOUR DOOR is as simple as a few taps on your phone (because drive-thrus are neither quick nor convenient enough anymore), the never-ending pursuit of accommodation is what continually feeds the “NOW-NOW-NOW” immediacy we’ve come to require as a people.
That sums up the whole issue in a nutshell, doesn’t it? If getting IN shape was as easy as getting OUT of shape, we’d all be walking around like marble statues. Countless hopeful gym newbies sign up with some New-Years-Resolution-Get-Fit deal at their local big box gym, but fall off by the time Valentine’s day candy goes on sale in mid-February. Why? Because fitness is a process, not a purchase.
My own fitness experience follows along that story line too. With fitness videos that work you out in 90 minutes getting replaced by the NEW and IMPROVED version that does it in 60 minutes, then again replaced by the 20-minute version, what’s the message there? That all I need is 20 minutes of jumping around a few days a week to look like the guy on the cover of the fitness magazines? Count me in!
Wrong.
The moral of the story here is you have to mentally prepare yourself, more so than physically, for ALL of the effort it takes actually to commit to change. It’s more than a diet; it’s more than jumping around for 20 minutes, it’s more than mindlessly throwing weights onto bars and moving them around for a little while. It’s taking the time to research and understand just what you’re doing and why you’re doing it. It’s a mental switch you flip that says, “OK, yes, I’m doing this, no matter what it takes. And I’m not stopping until I get where I want to be.” That’s the hardest part, folks. We get frustrated and discouraged because whatever “it” is, “it” doesn’t work for us. So, we give up. We continually make excuses and rationalize our way out of following through with these commitments and promises we make to ourselves, and until we’re MENTALLY prepared to follow through with them, we’ll just end up spinning our wheels.
Don’t quit because the “gains” aren’t just rolling in. Don’t get discouraged because the scale doesn’t immediately say what you want it to say and the person in the mirror doesn’t immediately look how you want them to look. It’s ok to not go 100mph right from the start. It’s ok to not even EXPECT yourself to go 100mph right from the start. You’ve gotta crawl before you can walk, and walk before you can run. Commit to the change, however large or small; it’s all significant. Remember, the keyword is COMMITMENT. Not 50% effort, not 90%, but ALL in, FULLY committed. Start your healthy lifestyle by just committing to healthy choices, and I promise those decisions will take you exactly where you want to go.
- Published in The Frog Pond