ECTOMORPH Narrow shoulders and hips. A thin and narrow face, with a high forehead. A thin and narrow chest and abdomen. Very little body fat. Thin legs and arms.
MESOMORPH Large head, broad shoulders, and narrow waist (wedge-shaped). Muscular body, with strong forearms and thighs Very little body fat Genetically gifted; greatest bodybuilding potential. Long torso, full chest, good shoulder to waist ratio.
ENDOMORPH Wide hips and narrow shoulders, some have a pear-shaped look. A lot of fat spread across the body, including upper arms and thighs. Wide bone structure. Slower metabolism. Weight gain is easy, fat loss is difficult. Tend to store fat, which hides muscle gains.
ECTO -WORKOUTS/DIET Make the body work hard but for a small period of time so your not burning too many calories. Use heavy, basic power movements that hit the deep muscle fibers Watch out for overtraining, (it can slow gains) Keep reps in the 5 – 10 rep range (with weight)
ECTO -WORKOUTS/DIET Keep aerobic activities to a minimum, no more than three times per week.
ECTO -WORKOUTS/DIET Eat 5-7 small meals (Including weight gain drinks) per day every 2.5 – 3 hrs. Make sure to hit your protein factor every day. Protein intake should be 25 – 30% of daily food intake; carbs about 50%; fats 20 – 25%. Have a protein shake or protein 90 minutes before bedtime. Eat slower burning glycemic index foods such as beans, corn, yams, oats, pasta, brown rice, whole grain foods Supplement with a good multivitamin.
MESO- WORKOUTS/DIET The more varied the exercise program, the greater the results Alternate with high intensity training and lower intensity workouts to promote growth and strength and prevent burnout Watch out for over training. Without proper rest, the natural advantage you enjoy will never be fully exploited. Get 7.5 – 9hrs of sleep every night.
ENDO –WORKOUTS/DIET Needs more frequent workouts, especially aerobic conditioning. Each workout must be high intensity and minimal rest in between sets so you burn more calories. Use moderate weights. Avoid training with heavy weights and low reps. Keep your reps high and weight light.
ENDO –WORKOUTS/DIET Do a cardio workout a minimum of three times per week, Keep fat intake low. Eat a variety of lean protein in moderation Watch your calorie intake
ENDO –WORKOUTS/DIET. Eating smaller, frequent meals throughout the day will keep the metabolism up and control your appetite Participate in a variety of fun aerobic activities to keep the metabolism up, such as hiking, walking, biking, parkour, swimming, racket sports and martial arts.
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HIIT – HIGH INTENSITY INTERVAL TRAINING Proven to be one of the best fat burning exercises. Simple and short. Takes an average of 15- 20 minutes to complete. Perform only 2-3 times a week. Here’s an example http://youtu.be/Ym7d2MzZ96I
CIRCUIT TRAINING Great for building muscle and cutting down. Can be done in 5-20 minutes depending on intensity. Choose 4-6 exercises (mixing lower, upper body and core) perform the exercises one right after another for 3-4 rounds. Ecto’s need weight with this. Here’s an example - http://www.youtube.com/user/charliejames1975
NUTRITION WILL MAKE UP 80% OF THE RESULTS YOU GET DURING THIS CHALLENGE!!
EAT AT LEAST 3 MEALS A DAY Breakfast is the most important meal of the day. Skip breakfast and your body goes into body-fat storage mode opposed to body-fat burning mode. A lot of people follow the SUMO wrestler diet! Aim for 3 meals with 2 high protein healthy snacks in between. Some of us will want more
FOODS TO AVOID! Fast food and Processed foods Partially Hydrogenated oils Refined Sugars, High Fructose Corn Syrup, Aspartame, most artificial sweeteners. Enriched Flour Basically anything that comes from a box or has multiple ingredients you don’t understand
Negative Calorie Fruits And Vegetables Celery, Oranges, Strawberries, Tangerines, Grapefruit, Carrots, Apricots, Lettuce, Tomatoes, Cucumbers, Watermelon, Cauliflower, Apples, Hot Chili Peppers, Zucchini
HEALTHY FATS Extra virgin olive oil, expeller pressed organic canola oil Avocado Nuts and seeds – especially walnuts Cold water fish (wild Alaskan salmon, mackerel, sardines, herring and black cod) Eggs
WHOLE GRAINS Quinoa, brown rice, basmati rice, wild rice, buckwheat, groats, barley, oats If your eating a lot of breads try to replace some of them with the whole grains above. When choosing bread always avoid white bread. Go with whole wheat or whole grain.
PASTA Organic pasta, or rice noodles, bean thread noodles, and part whole wheat and buckwheat noodles like Japanese udon and soba
BEANS Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas and lentils
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How Many Glasses Of Water Are You Drinking A Day??
Drink 8 Glasses Of Water A Day Your body is 70% water. You want to drink even more when your exercising.
Your Protein Factor and Resting Metabolic Rate Go to this LINK http://www.herbalifeww.com/au/Distributor_Services/LeanProtein.html
Protein Factor and Metabolic Rate Based on your height and weight, you need to at least be eating ____ grams of protein a day to gain extra muscle mass and burn that unwanted fat. Now you don’t want to just cram all of that in at one meal because your body can only absorb around 15-30 grams of protein every 1.5 hours. So you want to eat 15-30 grams of protein different times through out the day, especially following your workouts.
Protein Factor and Metabolic Rate Based on your height and weight, you also burn around ____calories a day resting. You burn even more when you add in workouts and exercise, so you need to be eating less calories than you’re burning if you want to see fat loss. You need to be eating more calories than your burning to see gains.
High Quality Sources of Protein Fish (Wild salmon and tuna) Eggs Grass-fed lean meats Almonds, almond butter Organic, Plain, European (Greek) Yogurt
Supplementation Now, supplementation does not replace eating food. Ideally you’d want all of your nutrients to come from natural foods. But it’s almost impossible to get the right amount of nutrients throughout the day with a normal diet. Especially when you have a busy lifestyle where you don’t have time to be preparing 5-6 meals a day. An easy way to get those extra nutrients you need to achieve the results you want is through supplementation.
Supplements To Look For You want to find a high quality supplement. Otherwise you will just be wasting your money. I recommend getting on a Multivitamin and an extra protein powder for after workouts.
Supplements I Take I take the same supplements David Beckham, Lionel Messi, and Rafael Nadal take. Supplementation allowed me to go to the next level with my busy schedule.
Link To Supplements I Take http://www.learnmoreparkour.com/tappbrothers-supplements.htm
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