My Best Health

Have you ever wonder why your buddy gains muscle and you don’t? You both train the exact same pattern but at the end the result is not the same. Yes, rest and nutrition take it’s toll. There another factor that takes place here. Genetics.

Basically there are three body stereotypes. Keep in mind every person have a little bit of everybody type – no one is 100% clear.

• * Ectomorph body type – Those are the thin guys. They have small muscles, thin waist and small hips. They also have narrow shoulders. Those are the typical hard gainers.

Training of the ectomorph body type must be intense with a lot of compound exercises. They must reduce all cardio to minimum in order to gain muscle. They require larger rest time after each workout in order to build muscle. The training should be short and highly intense.

Those guys have the fastest metabolism, which allows them to eat huge amounts of food and have no affect on their fat levels. To gain muscle they must have medium carb intake and a lot of protein intake. It is said they also benefit from taking good fats although I advise to take limited amounts of the last.

• * Endomorph body type – Those are the opposite type of people. They store fat pretty easy and burn it pretty slow. They are usually big fellow and got slow metabolism thus no problem gaining weight.

Their training should consist on lighter weights and more reps. Their training also must be intense. Also they should include cardio two times a week in their workouts. This will ensure additional reduce of the fat levels.

Food should be lot fat and low calories. Best is to eat often in small portions to speed up the metabolism. The food should be mostly protein and the main meals should have some carbs in them. Gaining muscle requires certain amount of carb intake. If the goal is burning fat then the carbs should be reduced. This however is another topic.

• * Mesomorph body type – The typical body builder type. Broad shoulders, narrow waist, fast metabolism, athletic type. They got big potential in building lean muscle fast.

They can train often due their fast recovery rates. Also any kind of intense training is enough for them to have that process of muscle growth going. They have very little risk of overtraining (yet they still must follow safe workouts).

Again when hitting the diet – they can eat almost everything. Due their fast metabolism they build muscle and store little fat on most of the foods. Yet medium protein and good carb diet will work best for this body type.

So let me say that again, typically no person is only one stereotype. Most have a little bit of at least two types. Know your type (which you should already do) and adjust your training and diet according that. This will ensure maximum muscle gain for your situation.

When you’re trying to lose weight you need to start and keep up on a good exercise routine.  Keep a healthy diet and add exercise to help burn calories.  Find the right workout for you and follow these easy tips to keep you on track.

1. Exercise every day.  Whether you exercise for 15 minutes or an hour be sure to make time every day for exercising.  Regular exercise helps you take weight off and also helps you feel better physically and mentally.  If you are serious about losing weight you need to combine diet and exercise.

2. Combine aerobic exercise with flexibility training.  The body needs aerobic exercise and flexibility training.  To accomplish both you can do separate exercise routines on alternate days or add some simple flexibility exercises to your pre-aerobic warm up.

3. Start slowly.  Many overweight people have not been very active.  It’s important to start a new exercise routine slowly only doing what you can.  As your fitness level increases you can adjust your workout accordingly.  Check with your doctor before you begin any new exercise program.

4. Try various exercises to break up the monotony.  The more types of exercises you have to choose from the more apt you’ll be to keep up on your exercise program.  Always look for new and interesting exercises and be open to trying new workouts.

5. Don’t sweat the small stuff – If you forget to exercise or don’t have time one day don’t worry about it.  Simply pick up your routine the next day.  Too many dieters think they have failed when they miss just one day of working out.

6. Stay hydrated.  The body needs plenty of water – especially while exercising.  Make sure that you keep up your water intake.  Plain water has no calories and hydrates just as well as flavored or enhanced water drinks.

7. Add more exercise to your day.  Whenever possible try to add a little more exercise to your everyday activities.  Walk to the store, ride your bike to the train station or walk up the stairs to add more exercise without the hassle.

8. Keep a regular exercise schedule.  Those who exercise regularly – the same time every day – tend to keep up their exercise routines.  The body reacts favorably to routines.  Find the time that works best for you and stick to it – even on weekends.

9. Keep an exercise journal.  You’ll be able to see at a glance what exercises you’ve been doing, how much you’ve been doing them and at what intervals.  This can serve as a great way to boost your motivation.  Set goals for weekly exercise and reward yourself when you reach them.

10. Find exercises you can do at home.  While joining a fitness center or gym is one option always have some exercise routines you can follow when you’re at home.  There will be times when you just don’t feel like going to the gym.  Don’t let that be an excuse for not exercising.