Hi everyone, here's a really insightful and very well informed guest written article by my boyfriend - Matt Gerli -
If you've ever wondered how your body type fits in with your fitness routine then i suggest you pull up a chair. While you're at it, share it with others who might be curious about the same thing!
Enjoy
S
Xoxo
Hi readers,
im back and this time with a little more insight on how to develop, maintain
and sustain a health and fitness program for you as the individual. One thing
has become increasingly evident in the past few years and especially so in
terms of health and fitness, it is that WE ARE NOT ALL THE SAME! Ever heard the
phrase “different strokes for different folks” or “results may vary per
individual”? The first is repeated whenever a comparison is made and the latter
– well that can be found on almost any product created for human consumption,
more commonly found in supplementation aisles and pharmaceutical shelves. We
are all unique, not unique like when your first grade teacher told you that
you’re special - unique in that our bodies are each individually complex,
working machines that however similar in composition, differ greatly in
appearance, shape and size.
Whilst we
are mostly unable to do much about our organs on the inside and their
functionality, besides having them removed, we as humans by our natural urges
are extremely aesthetic human beings, appearance is everything! It is the
reason you check out your booty in those jeans before a night out with the
girls, it’s the reason us guys flex until we fart in front of the mirror after
a shower, it’s the reason mom gave you that devastating hairstyle when you were
7 and why acne gets on our nerves, we are motivated to keep and uphold our
appearances. The biggest problem that I have found is that it’s not how we
diet, it’s not the vitamins and minerals you pump or spending hours at the gym.
It is all about being INFORMED! The guys over at The Science of Eating note
that “Understanding your body type will help you to strategically &
successfully plan your strength training and diet regiment, and once you
establish your body type, you can adjust nutrient intake to maximize fitness
composition and health related goals.” Whose article can be found at http://thescienceofeating.com/food-combining-how-it-works/workouts-for-all-areas/the-3-body-types-explained/
How much you
know about and understand your body is absolutely imperative to looking your
best, the vast majority of people out there haven’t got a cooking clue about
themselves other than that they enjoy watching MTV, use a treadmill for 10 mins
a day and every now and then that they need a haircut. Knowledge is never
wasted! There are those who spend a lifetime trying to figure out what they
respond to best & how their body reacts to certain things and some never
get it right.
I invite you
to take the first step with me, here and now. By simply reading a little
further you’ll discover something about your body that will revolutionize the
way you operate on a daily basis. Ready to take the plunge? Let’s go.
You have a
body type! No – not blood type, well you have that too but a body type that you
were given by mom and dad’s genetics, the key to developing into the best
aesthetic looking you is knowing your body type, using that new found knowledge
to tailor make a diet and exercise program that works for you as an individual
and pushing hard to get results.
The 3 main
body types are:
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| Cameron Diaz (Ectomorph) |
Ectomorphs:
Categorized by having small bones and joints, these are often tall, skinny
people who struggle to gain muscle, have a fast metabolism. Flat chests and
small shoulders, these people struggle to put on weight and are often those we
know as sticks. Guys, think Jake Gyllenhaal, Brad Pitt and Toby Maguire.
Ladies, think Cameron Diaz, Taylor Swift and Kate Moss.
 |
| Pink (Mesomorph) |
Mesomorphs:
The perfect human form which some are blessed with and most of us aren’t. It’s
the typical jock shape, naturally muscular, defined, broad shoulders. Those who
are able to gain and lose weight easily. The classic rectangular shape, strong
and hard. Guys, think Arnold Schwartzenegger, Mark Wahlberg and Ryan Reynolds.
Ladies, think Halle Berry, Pink and Madonna.
 |
| Sofia Vergara (Endomorph) |
|
|
Endomorphs:
The larger side of the scale, these people have soft, round bodies and are
often short. They are able to gain both muscle and fat easily and have an
extremely slow metabolism. It is especially hard for them to lose fat. Large
shoulders, usually short and stocky. Guys, think Robin Williams, Jack Black and
Stevie Wonder. Ladies, think Sofia Vergara, Beyonce and Kate Winslet.
Were you
able to identify which body type you belong to? If so, 5 points to Gryffindor.
If not, look at aspects such as these:
Metabolism –
Do you gain weight easily if your diet is useless? If so you could be a
mesomorph. If you struggle to lose weight that you put on, then you might be an
endomorph. If you struggle to put on any weight despite easing everything in
sight, you’re probably and ectomorph.
Eating – if
you’re able to eat loads of calories without seeing any change in your body,
you’re definitely an ectomorph. If you eat a small amount of calories and are
relatively active then you’re probably a mesomorph and if you’re afraid to eat
but can’t help yourself then you’re probably an Endomorph.
If you’re
still unsure, there are many websites that can help you find your body type and
best plan for free. One of these is at Bodybuilding.com which is my number one
resource to consult for anything body related. This calculator can be found at http://www.bodybuilding.com/fun/becker3.htm
Now many of
you are going to think, well shucks – im a huge Endomorph, have always been and
now im doomed because my body is funny and nobody loves me and I have to work
out for 17 hours a day and and and… STOP! Whilst you were born with your
particular body type, there are ways to break down the walls of your body type,
in other words Ecto’s can become Meso’s as well as Endo’s can become Meso’s. It
simply comes down to hard work, dedication and giving your body the proverbial
kick in the pills. The science behind it, however complicated can be simplified
this way: As humans, our bodies like to remain in a state of “Homeostasis”
(balance). This means our bodies like to remain the same way they currently
are, as a biological machine your body hates change, it is used to your organs
working at a certain rate, its used to your muscles doing the same things every
day. Naturally, we have pretty lazy bodies and yet when you do have to hike up
that hill but you haven’t been active for ages – you upset the system, your
body is forced to work a little harder and as a result you sweat, calories are
burnt to keep you going and fatigue sets in. So what’s the deal with all the
athletes in the world you ask? Simple, they not only enjoy but also strive to
upset their bodies every single day, to push harder and make a change –
breaking the state of balance. Most important part is, they aren’t special –
they’ve got the same bodies that everyone sitting on their couch has, eating
themselves into a stupor and hating their appearance. Stuff that! Upset your
body, make a change.
 |
|
James
Villepigue, an ISSA Certified Personal Trainer based in NY, fitness expert with
15 years of bodybuilding experience and author of “The Body Sculpting Bible for
Men” notes on p37 that “Just believing that it is possible to reach your goals
is just not enough, we need to take
action in order to get there”. His book can be found online using its ISBN
(9781578262380) at http://www.amazon.com/Body-Sculpting-Bible-Third-Edition/dp/1578264006
So here’s my
blueprint for individual body types, this is by no means a surefire way to go
about things, but it has been proven continuously over time that different body
types respond differently to various diet plans and exercises as opposed to
others.
Ectomorphs
or ‘skinnys’– I am an Ecto and have been my entire life! Much of my life has
been spent trying to grow, get bigger and get as close to a Mesomorph type as
possible. What has worked for me in the past, through trial and error and
plenty of hard work is:
# Eat!
- As Ectomorphs it takes an enormous amount of effort on our part to get fat,
this is both a blessing and a curse. We are able to eat pretty much whatever we
want and hardly see the effects on our bodies. My conclusion – pump the chow,
we need huge amounts of calories if we want to gain muscle, because our
metabolisms are already running faster than any other body type, we process our
intake 3 to 5 times faster than they do. The downside of this is that we can’t
keep anything in long enough to make us fat or help us gain muscle, hence the
best bet is just to continually eat. I recommend 5 to 7 small meals a day.
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| Nutritech Slow Release Casien |
# Short
workouts – As an Ectomorph it’s easy to want to spend hours upon hours at the
gym because it’s so hard for us to gain muscle right? WRONG! The best results
for Ecto’s come as a result of high intensity short training sessions. Focus on
big muscle groups and the basic movements like the squat, deadlift and bench.
Minimal cardiovascular activity is advised.
# Supplementation
– Highly recommended, adding extra protein to your diet is a must in order to
keep feeding that train engine of a metabolism of yours, Casien protein is a
great slow digesting protein that is best taken just before bedtime to prevent
muscle Catabolism (muscles feeding off themselves as a result of nothing in the
stomach). Plus, a good multivitamin, possible pre-workout and BCAA’s.
Mesomorphs
or ‘squares’ – The jocks and naturally gifted guys and girls with near perfect
physiques right off the bat. These are much more susceptible to muscle and fat
gains which means dieting is much more important.
# Diet
– Control the amount of calories that are consumed, Meso’s can gain fat and
muscle very easily which creates a dangerous breeding ground for junk food,
protein shakes and whatever mum puts on the table. Obtain diet plans for your
specific goals whether it may be slimming, building, toning or bulking and
measure the intake of macro nutrients on a daily basis.
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| Nutritech For Her CLA |
# Go
heavy – True for guys and girls, Meso’s need a little more in the way of
exercise to push their body out of balance, they respond best to weight
training through which results are seen very quickly and easily especially for
beginners. Combinations of weights and cardio must be incorporated to develop
fully. Cardiovascular activity recommended for early mornings and on rest days.
# Pills
and potions – For Meso’s supplementation requires dedication and research,
because they respond so well to their intake, whatever is taken – results in
fast appearance changes. For muscle growth and maintenance, I recommend Whey
protein after workouts, BCAA’s and a pre-workout. For fat loss I recommend CLA,
a thermogenic and Caffeine.
Endomorphs
or ‘rounds’ – Find it exceptionally easy to gain weight, unfortunately this
weight is often fat. Losing fat becomes twice as hard as much more physical
activity is required to break down brown fat cells so as to upset their state
of balance.
# Burn
baby burn – For best results during training, Endo’s must aim to keep fat to a
minimum. This means they should always be doing a high amount of cardiovascular
activity for each and every session as well as some weight training to mobilize
muscle fibers and unclog major blood vessels throughout their bodies.
# Fat
loss – Supplements are generally not advised for Endomorph body types however,
I recommend either a thermogenic fat burner or a combination of CLA, Green Tea
extract, Caffeine and Lipo or Phedra-cut supplements which in turn will act as
catalysts for the slimming process.
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| Nutritech Combo Vit+Min |
# What
to much – Avoid sugars and dense carbohydrates at all costs, cravings can be
deflected through the intake of muscle fuel protein shakes in wonderful dessert
favours to kill the sweet tooth. Diet should ideally consist of a high protein
intake, a daily multivitamin and plenty of water.
C-c-c-combo
breaker! These body types are NOT set in stone, in fact most people have a
combination of two body types, resulting in what we call a subcategory body
type. These combinations are usually Ecto/Meso or Meso/Endo, thus it is not
uncommon to find a pure Mesomorph that gains weight like an Endomorph for
example.
Especially for yonder females, the team of ladies at Super Skinny Me have
an entire website dedicated to informative articles, body type calculators and
how to increase your chances of breaking down your bodies barriers to achieve a
better you. They can be found at http://www.superskinnyme.com/. Other great
resources for reading up include articles by Carol Tuttle, whose most widely
read article on the net is titled: “Pear or Hourglass? The Truth About Your
Body Shape” and can be found at https://dyt.liveyourtruth.com/the-truth-about-your-body-shape/ which include excerpts on “what the fashion industry thinks of your body
shape” – a truly great read.
Well there you have it ladies and gents, a little further insight into
what you as a human being are made of and how to make health and fitness work
for YOU. I do hope you’ll make use of the information I have supplied and
implement ways to transform that body of yours into your BEST self.
Matt
When looking at a program such as this,
we must ask ourselves 2 things: Firstly, are all the movements different per
exercise and two, am I working the entire arm or targeting specific muscle
parts? By the difference of movement, I mean if you’re doing EZ bar curls for 3
sets and then move to cable curls for 3 sets and then to seated alternating
curls for the same. What you’ve effectively done is 9 sets of the same movement
– bicep curls. By difference of movement we can separate these into Compound
movements (both arms doing the same amount of work) like EZ bar curls,
Hypertrophy movements (high repartition range for failure) like Overhead rope
extensions and Isolation movements (single arm at a time movements) like
Concentration curls.
