SECTION 2 – A DIFFERENT PERSPECTIVE, ANGLE
THE WONDER OF OUR HUMAN BODIES We are designed and put together to move. The human system and body works with and via balance and equilibrium, to function optimally. It has to be in motion to be at its best. We need to burn calories and be on the move to stay in shape and optimal health. This premise and argument, makes exercise a necessity, not a luxury! The dynamics and activity range of motion and workouts that we put our bodies via can affect many of aspects, like health, longevity and even fitness levels. Exercise is one of the the bulk natural, if not the main technique we have to Build muscles Get rid of surplus weight Improve your looks (physique) Let your body be all that it can be Optimize our body’s full potential Overall well-being Regularly burns calories Vary our regimens to obtain the best from every aspect and characteristic of our body/type Where we can put what nature has given and supplied us to amazing use! Customized fitness scheme and diet/nutrition based on body type, are amazing ways to obtain and stay in shape. Each and every one of us requirements a variety and variation in our exercise plans, a wide range, or clear cut types of workouts and diets, fit to our physical characteristics. If you have to look at yourself in the mirror, find the characteristics that are the closest to what you/others see, see and think fits you to a tee: BODY TYPE # 1: ENDOMORPH HOW TO TELL – YOUR DIAGNOSTIC CHEATSHEET Cannot lose weight or fat easily Curves (visible) Fear of bulking up if doing too much exercise or weight training Gaining muscle quickly Look fit overall No weight training typically done Pear-shaped physique and appearance Round Soft Some initial exercise suggestions for this body type or shape: 1 exercise per body part 2 sets with a weight with 10-12 repetitions. Boosting metabolism Burning calories and fat (aerobic/high cardio) Cardiovascular workout Circuit and full body strength training Compound exercises might also to the trick Exercise with rest times in-between Light weight training will do wonders for this type of physique Priorities include building strength/muscle, changing the shape a bit for optimal functioning Regimen or workout frequency: Result: Body Shaping, toning and sculpting are top priorities and results with persistence and disciplined work Recommended work could include: 20 Minute Full-out Aerobic Body Workout Cross-trainer High Low Sculpt Class Interval Step Class Spinning Class Tae-Bo or kickboxing classes Treadmill Walking w/Incline Walking Uphill Weight loss Workouts What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you're doing on the exercise front to let the shape come to its full potential: DO NOT: eat many of sugar, starch and carbohydrates DO: TAKE IN LOTS OF FIBER AND STAY HYDRATED LOWER all fat intake to less than 20% of your total intake LOAD UP on fresh foods, fruits and vegetables EAT smaller meals throughout the day to keep your bodily functioning at its optimal level BODY TYPE # 2: MESOMORPH HOW TO TELL – YOUR DIAGNOSTIC CHEATSHEET Burn calories quickly and lose weight when want to CAN easily lose fat Hips smaller than shoulder dimension – yet in proportion Medium to large frames Wide shoulders Some initial exercise suggestions for this body type or shape: 3 exercises per body part 3-4 sets with 12-15 repetitions. Circuit training High-intensity cardio often Moderate weights Strength training Result: Strength Training/sculpting top priority and outcome, with persistence and disciplined work Recommended work could include: Athletics Circuit Training Core Training Cross-trainer Crunch Cardio Pilates and Yoga Rope Jumping Running Stairmaster Step Class What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you're doing on the exercise front to let the shape come to its full potential: DO: EAT more when you're working out TAKE IN protein on a regular basis for muscle maintenance and tone EAT healthy fats and oils in moderation (20-30% of consumption and total calories) BODY TYPE # 3: ECTOMORPH HOW TO TELL – YOUR DIAGNOSTIC CHEATSHEET Hard time building any muscle Shoulders and hips are the same size (with little variation) Slim Smallish build Tendency to ‘over-train’ somewhat Thin Weight fluctuates many and significantly Some initial exercise suggestions for this body type or shape: Heavy weight workouts All muscle groups need work (regularly and frequently) Cardio 2-3 exercises per body part 3-4 sets with 6-10 repetitions Results: strength and muscle added top priorities and outcomes, with persistence and disciplined work Recommended work could include: Core Training Kickboxing Class Martial Arts Tae-Bo Treadmill Walking Work on buttock and thigh area What to eat and how to adjust your diet somewhat to accommodate and support some of the work that you're doing on the exercise front to let the shape come to its full potential: DO NOT: EAT or consume lots of empty calories - convenience, junk, fried or rapid food Have trans-fats in your diet Skip any of your meals DO: Eat lots of protein and carbohydrates (grains, granola, nuts, dried fruits) Fats and healthy oils (as much as 30% of total consumption calories) It follows that a lot feel that your body type, shape and physical characteristics and feature can oftentimes greatly influence the nature, intensity, type and duration, frequency and effectiveness of your exercise routines, workouts and method overall. Body types can also refer to the looks of the body shape, namely pear (fat stored below, lower waist, hips and thigh areas), apple (fat stored in mid-section, above waist) or ‘banana’ (more slender – fat evenly distributed). Body shape or type are just parts of the large puzzle in question here for either fitness training, weight loss and management and overall toning, sculpting and functioning. |
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