How to Train for Your Body Type

There are many different ways to train today's world. One specific type of training that I would advise you to try is training towards your specific body type. Every individual is unique and different so it makes sense to train in a way that is tailored to you. I will be discussing the different body types and how you should be training for them in this article.

Ectomorphs - Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.. Ectomorphs may also be described as "hard gainers", and they also have a lightning fast metabolism allowing them to eat whatever they want and not gain any weight. As far as training is concerned, ectomorphs need to use lower reps (around six) and higher rest periods (about two minutes). The low number of reps will allow them to use the heaviest weight possible, and the long rest intervals will ensure a full recovery for max effort on the following set. Using the heaviest weight possible is exactly what ectomorphs need in order to help recruit the most muscle fibers, which in turn will help build the most muscle.

Mesomorphs - Mesomorphs may be considered the lucky ones so to speak. They generally can gain muscle fairly easily, and they don't carry too much body fat. Mesomorphs will put on fat easier than an ectomorph, but they will also gain muscle faster than ectomorphs. They typically have an athletic look with broad shoulders and a narrow waist. Mesomorphs need to train with higher reps (around ten) and lower rest periods (about one minute). This type of training helps to benefit the mesomorph because it will help build up muscular endurance to what is already a solid frame. Increasing muscular endurance will help them to stay lean will they build muscle.

Endomorphs - Endomorphs normally have a softer look to them and they also have big bones. They can put on fat and muscle fairly easily. It is also difficult for them to lose weight compared to a mesomorph. Endomorphs need to train using about eight reps per set, and they need to rest about a minute and a half between sets. This rep range will help them to build endurance and strength, but to a lesser degree than the mesomorphs build endurance and ectomorphs build strength. With endomorphs though, the most important thing to focus on is the diet. This is what will ultimately help them to reach their final goals.

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Quick Fat Loss Tips

1. Morning Cardio On An Empty Stomach 
2. Digest Several Smaller Meals Per Day
3. Make Weight Training The Core Of Your Weight Loss Program
4. Refrain From Carbohydrates After 6:00 PM
5. Eat A Protein Meal Directly Before Bed 
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8 Tips to Gain Muscle

1. Eat protein, such as meat products or whey protein powder.

2. Eat according to your weight.

3. Begin your workout with the muscles that are bigger.

4. Intake 10 - 20 grams protein before you begin your workout.

5. Go to the gym at least every other day.

6. Eat food high in carbs after your workout to help maintain your muscles.

7. Eat small meals each three hours.

8. Drink a glass of milk before sleep.

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3 Muscle Gaining Tips

#1: Consistency is Key
Don't just go hard at the gym for a month, then quit. Consistency is Key. If you want to see results, you must continue to work hard and not give up. Even going 3 days a week is better than no days. If you are a beginner than you can workout more when you feel comfortable and are ready. There is no need to go all out from the start and doing that is not necessary to get results.
  
#2. Get plenty of sleep and rest. 

During sleep, your muscles recover and repair. Sleep is very important for muscle building. Make sure you get at least 8 hours of sleep each night.

#3: Don’t try to train for a marathon and build big muscles at the same time. 

You can mix cardio and weights -- it makes a great fitness combo -- but at the extremes, the training physiology and biochemistry are contradictory and you will not maximize your results unless you concentrate on one or the other.


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7 Tips To Killer Six Pack Abs For This Summer

1. Cardio.It is impossible for you to target fat loss in your body. Your body will lose fat in parts it feels need it and you have absolutely no control over that.
That's why you need to think about working out as a whole body exercise. You want to lose enough fat in the whole body, so that your abs are visible.
2. Eat smaller, eat earlier.
If you're like most people, you probably eat dinner in the evening and then spend the rest of your time before bed relaxing. It might be easier to do that, but you're really just causing yourself to have to do more work in the long run.
Your body doesn't burn many or any calories at all while you sleep, instead storing them as fat to burn through later since you are at rest. To give your body time to digest dinner, try eating smaller, more nutrient dense dinners earlier in the day.
You should also avoid eating within two hours of going to bed.
2. Don’t skip the stretch.
Constantly contracting the abdominal muscles shorten them and this can make your core inflexible. Elongate the muscles in your torso by taking the time to stretch. You’ll get a sleeker, more toned core if you do.
4. Do crunches.
I'm sure you know what crunches are. You just lay down on your back, put your feet flat on the floor, and lift your head and your shoulders off the ground, while keeping your fingers behind your ears and your elbows stretched out.
It's an easy exercise, but it will help you tone your abs quickly.
It's best if you do two or three sets of 12.
5. Don't forget to do sit ups.
Many people get crunches confused with situps. The difference between the two is that as you crunch, you don't really lift your lower back off the floor, while during situps, you actually sit up, preferably with your arms crossed on your chest.
Try to keep your back straight when you do that, and again, do multiple sets of 12.
6. Leg lifts will also help.
Another thing you can do to tone your abs are leg lifts. Just lay flat on your back, with your arms right along the sides of your body, and lift your legs up in the air remembering that you shouldn't bend your knees.
There you go. Do these and you'll have awesome abs in no time!

7. Brace & breathe!

Contracting or bracing the abdominal muscles is a great technique for working your core. To do this correctly, place your hand on your belly; feel your muscles tighten against your hand, without sucking them in or pushing them out. You should be able to breathe evenly while the abdominal muscles are engaged. You can do this anytime—during your workout, at your desk, walking the shopping mall.

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7 Tips for Healthy Living

1. Drink more water. Most of us actually don’t drink enough water every day. Water is essential for our body to function – Do you know over 60% of our body is made up of water? Water is needed to carry out our body functions, remove waste and carry nutrients and oxygen around our body. Since we lose water every day through urine, bowel movements, perspiration and breathing, we need to replenish our water intake.

2. Get enough sleep. When you don’t rest well, you compensate by eating more. Usually it’s junk food. Get enough rest and you don’t need to snack to stay awake. Also, lack of sleep causes premature aging, and you wouldn’t want that.

3. Work out different parts of your body. Don’t just do cardio exercises (such as jogging). Give your full body a proper work out. The easiest way is to engage in sports, since they work out different muscle groups. Popular sports include basketball, football, swimming, tennis, squash, badminton, frisbee, and more.

4. Eat more vegetables. Like fruits, vegetables are important for the well being of our health. Experts suggest that we should have 5-9 servings of fruits/vegetables, and unfortunately most people don’t even have at least 5 servings! Some of my favorite vegetables include: Kidney beans, black beans, asparagus, long beans, french beans, sprouts, button mushrooms and carrots. What are your favorite vegetables and how can you include more of them in your diet today?

5. Eat small meals. Choose several small meals over a few big meals a day. This balances out your energy distribution throughout the day. In general, eat when you feel hungry, and stop when you’re full. You don’t need to wait until official meal times before you start eating. Listen to your body and what it tells you.

6. Don’t drink alcohol. Like caffeine, alcohol is a diuretic. Not only that, alcohol is repeatedly proven to have negative effects on our body and health – impacting the proper functioning of our brain, liver, lungs, and other major organs. If you drink alcohol regularly, it’s time to cut it out.

7. Prepare your own meal. Learning to cook with natural and fresh produce is a major leap towards healthy living. This healthy tip is a filter that helps you consume fresh vegetables, skip processed food, reduce salt and oil and find healthy ways of cooking. Preparing your meal will help you cut down on lifestyle diseases like heart problems and unhealthy weight gain.

Seven Reasons To Eat Quinoa

Basically all current nutrition and fitness programs call for Quinoa to me eaten on a monthly or weekly basis. The Bottom line is Quinoa has been around for a long time. It's a food that can be prepared many different ways and that is why so many people love it.

Several different benefits exist and make Quinoa and even more amazing food.

1. Quinoa is one of the most protein-rich foods we can find at the grocery store. It contains all 9 amino acids are found in Quinoa. It is a great food to get daily dose of protein. This is also the reason why Vegetarians love Quinoa.

2. Quinoa contains a great deal of iron. Iron helps keep red blood cells healthy and filled with oxygen. Since Quinoa also has iron in it which increase brain function. The iron found in Quinoa also has many other benefits, one of which is regulating body temperature and energy metabolism.

3. There is twice as much fiber found in Quinoa then any other grain. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels. Fiber also may help you lose weight because it takes longer to chew foods with large amounts of fiber in them. This causes you to chew the food for a much longer time and it'll make you feel fuller for a longer period of time.

4. Quinoa is very high in Vitamin B2 or Riboflavin. Riboflavin also improves energy metabolism in brain and muscle cells. Eating Quinoa will add you in your weight loss efforts if you decide to do in home personal training.

5. The magnesium found in quinoa helps to relax blood vessels and therefore alleviate migraines. Many doctors recommend a diet filled with increased amounts of magnesium for their patients who complain of daily headaches or migraines. Magnesium may also reduce Type 2 diabetes by stimulating healthy blood sugar levels. Quinoa also helps in the formation of healthy bones and teeth.

6. Quinoa also contains lysine. Lysine which is found in Quinoa can help repair tissue. Quinoa can help those who are going through physical therapy or are constantly working out.

7. There's a ton of calcium in Quinoa. For vegans or people with lactose intolerance, quinoa is a wonderful source of calcium that is easily attainable. Calcium builds and maintains bones and teeth. Calcium also helps regulate the rhythms of the heart and eases muscle function. One cup of cooked quinoa contains 30 milligrams of calcium.

The Benefits Of Eggs

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link
between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

3 Tips For Healthy Meal Planning

Here are 3 tips to help you be prepared:

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Here are some healthy menu planning ideas:
Breakfast:

• 2 Brown Rice Cakes with almond butter, 1 apple & Green tea (this one is for people who just need a light start to their day).
• 1 Cup of cooked quinoa, with 1/4 cup of almond milk, chopped walnut, cinnamon & chia seeds (this is for people who have tendency to feel cold easily).
• Smoothie with one avocado, an apple, 1 juice of a lemon, kale, spinach and celery with ground flax seeds (this is for people who have tendency to feel warm often).
• 1 omelete made of 2 eggs & 2 egg whites, chopped mushrooms & grilled asparagus, sea salt and pepper & green tea (for those who like some savory food upon waking).

Lunch & dinner:

• Cooked quinoa with sautéed veggies (asparagus, garlic,mushroom, red & yellow peppers all chopped), add sea salt, paprika and olive oil. Option to add cooked chopped chicken or salmon
• Grilled meat or fish, with a big salad (mixed greens, sliced tomato, sprinkle goat cheese, sunflower seeds, olive oil & lemon juice)
• Salad as a meal: arugula, chickpeas, tomato, red & yellow peppers, walnuts, add chopped grilled tofu, meat or fish to it, dressing (olive oil, balsamic vinegar, sea salt and Italian seasonings).

Snack:

• Handful of nuts or seeds with a fruit
• 2 hard boiled eggs with cucumber slices (perfect for a warm summer day)
• Almond butter on apple slices
• Plain goat yogurt with berries
• A glass of wine with a piece of dark chocolate (great evening snack)
• Mashed yam with cinnamon & nutmeg & cashews (great for the cool winters)
• Smoothie: parsley, beets, strawberries, and almond milk.

You've heard it before: if you fail to plan, you plan to fail. Once you start being prepared for most of your meals, eating healthy won't be that difficult.
To health!

 

A High Fiber Low Fat Diet Is Really A Healthier Choice

When it comes to being healthy and getting in shape one of the main things you are going to want to look at is the kind of foods that you consume every day. In fact by choosing foods that are high in fiber and low in fat you are going to wind up having a good benefit on your overall health. You're going to find that these sorts of foods will help you with losing a few pounds, increasing your fitness level and providing you with better overall health for your body. Many individuals do not realize all the health benefits that are provided with these kinds of foods and we are speaking about them in this post.

1. You should realize about a individuals diet is that they have no problems whatsoever eating an abundance of sugar, fat and other unhealthy items that are bad for them. Vegetables and fruits as well as other food items such as whole grains are things which folks should be consuming more of, however for some reason this is something they do not eat enough of. The reality that people do not eat the foods they should be eating is one of the reasons that so many men and women wind up with so many different medical issues within their body.

2. You should begin doing is reading the nutritional labels that you find on the foods that you purchase as you'll be able to figure out how much fat and fiber are in these sorts of foods. These nutritional labels of actually made it super easy for people to make the proper choices when trying to find foods that are high in fiber but low in fat.

3. You need to also be aware that consuming the proper amount of calories every day is also important and this can also be determined by reading the nutritional labels. If you're the person who plans out the meals in your home it is going to be very important to include loads of fruits and veggies in every meal as these generally have loads of fiber in them. With regards to foods that are produced by animals such as milk products, eggs and various meats, you'll find that these sorts of foods normally have no fiber whatsoever. You do not need to completely cut out animal products however it will be advisable to consume many more plant products than animal products to be able to maintain a high fiber and low fat diet.
Many individuals enjoy their snack foods when they're watching TV at night or even throughout the day, but you will find that there will be high fiber snack foods that you can eat as opposed to a bag of potato chips. For people who like different types of berries and other assorted dried fruits you'll find that you could in fact combine these with nuts and sunflower seeds to be able to develop a terrific tasting, high fiber snack. Obviously ultimately it is up to you on whether or not you want to begin living a healthier life on whether you eat these types of foods.