Apr 26 2010, 04:40 PM, updated 16y ago
Some article that I found might be usefull to share with you all.
Link
Maxing It Out! The Endomorph
I introduced a basic workout plan for the novice body sculptor in the last issue of Universal Matters. I'll define, more thoroughly, a framework to guide you in your goals. I'll address the endomorph here and discuss the mesomorph and ectomorph in upcoming issues.
If you remember, endomorphs are individuals characterized by narrow shoulders in relation to their hips. Their lower bodies appear thick and heavy. When they diet, the fat usually off their upper bodies, but clings to their lower halves. I recommended that these individuals concern themselves primarily with “trimming down” and increasing their metabolism through aerobic and resistance training and proper nutrition.
Let's talk about training in more detail. My clients often tell me that they want to “tighten up” their bodies so that their appearance is slimmer and more aesthetically pleasing. This goal is difficult unless they lose their fatty deposits, especially the subcutaneous fat. Experienced bodybuilders understand this well and undergo an intensive 12-16 week diet prior to competition. They also know that their well-sculpted and highly developed muscles will appear more prominent the leaner they are. Although, their competition weight is lighter, on stage, they appear larger. My point is that to appear “tight and firm,” you have to lose the fat. There's no other way around it.
Therefore, as I mentioned earlier, my training program for the endomorph is geared toward helping him increase his metabolism. I have him concentrate heavily on aerobic apparatus (e.g., treadmill, stationary bike, stair climber, etc.).
I usually take a brisk walk on the treadmill, or cycling at a moderate pace on the bike is fine. As a general rule of thumb, you should be able to carry on a conversation while performing your aerobic activity (fat burning requires oxygen). Although it is important to burn calories while you train, our goal is to steadily increase your metabolism so that you can burn calories even at rest.
If you are running on the treadmill or racing on the bike, while you may burn more calories while training, you will NOT effectively increase your metabolic rate. Why? When you increase your intensity (heart rate), exercise becomes anaerobic; to constantly burn calories, you must take advantage of aerobic conditioning. As in the case of the tortoise and the hare, slow and steady wins the metabolic race.
Once I've establishing a solid fat burning protocol, we then move on to weight training. I prefer to utilize a circuit-type program in which my client performs a series of different exercises. Start him off with thirty minutes of aerobic exercise per day, three times a week. I'll slowly increase this frequency to seven days a week. Depending on my client's progress and conditioning, I may increase exercise duration as well.
What about intensity? For the purposes of increasing metabolism, exercises. For the endomorph, I emphasize higher repetitions and minimal rest periods between stations. I try to hit the whole body during this intense (anaerobic) session. I work with each individual client to determine which exercises he can best “feel” while training that specific body part. Once this is established, I'll arrange these exercises in a series of stations for optimal results. The program can usually be performed in approximately 15-20 reps.
It's important that each rep is “felt” and that the client follows proper form. I don't count sloppy reps. After my client has completed a station, he will stretch that specific muscle during his 30 second rest period and then move on to the next exercise station. The entire workout program is short but intense if performed properly. Depending on need, I may run my client through it two or three times. Remember, stretching prior to and after weight training is extremely important for preventing injuries and for facilitating optimum muscular development.
With training out of the way, we can now turn to dieting. Nutrition may be the most important aspect of “tightening up” for endomorphs. In my many years of experience, I've noticed that endomorphs are typically sensitive to carbs (or more specifically, to insulin). To exacerbate matters, these same endomorphs consume too many carbs throughout the day. As a result, they'll retain water. Too often do I hear complaints about “swollen feet” or “bloated abs”! What to do?
I start by limiting his protein source to poultry or fish. The amount of protein I initially allow him is approximately one gram per pound of bodyweight (for example, 200 grams if you weight 200 pounds). Later, when he starts incorporating resistance training into his regimen, I may increase the amount of protein he consumes to maximize muscular growth and development.
Next, I'll manipulate carb intake. I start by implementing a diet with a 1:1 ratio of carbs to protein. In other words, if you weigh 200 pounds, you'll consume 200 grams of protein and 200 grams of carbs per day. Assuming you'll eat six meals per day, this translated into 33 grams of protein and 33 grams of carbs per meal. Depending on your results, I may decrease the ratio of carbs to proteins.
As endomorphs may be insulin sensitive, the type of carbs he consumes is extremely important. The term “glycemic index” (GI) is currently in vogue. The glycemic index of a carb basically indicates how fast it is converted into sugars that enter your circulation. In short, the glycemic index measures the rate and amplitude of blood sugar levels which in turn determine the amount of insulin that is produced in response.
Why is insulin so important? Insulin basically performs two functions: (1) it stores fat and (2) it prevents fat from being broken down to a usable energy source for the body. When dieting, we want to limit the amount of insulin we produce. We accomplish this by selecting carbs with low glycemic indexes. I don't worry too much about fats since fats usually limit themselves (depending on the type of protein you are eating).
To summarize, because of the endomorph's genetics and predisposition for insulin sensitivity, his diet should focus on limiting (and wisely selecting) those carbs with low glycemic indexes. He should try to consume smaller meals more frequently in an effort to maintain a steady blood sugar level. Finally, his training program should have a solid aerobic foundation. I have found that this type of overall program best facilitates fat burning. If you are an endomorph, remember that success depends on your ability to believe in yourself. Strive to make your dreams become a reality. Good luck!
Maxing It Out Part 2: The Mesomorph
I hope that all the endomorphs out there have found my last article helpful in their quest to attain their ultimate physique. Now let's spend some time with the mesomorphs. Remember, mesomorphs are those athletes who generally have no problem putting on mass. Their shoulders are broader in relation to their hips, giving them a naturally athletic appearance. Although their belly muscles are thick and powerful, they still must pay attention to their diets as they tend to accumulate fat along with their weight gains.
Resistance training should be at the core of the mesomorph's training program. Since mesomorphs tend to have thick, powerful muscles, I’ve found that moderate to heavy weights are necessary to stimulate growth. Novice mesomorphs don’t always need to push until failure. Your goal is to stimulate muscle growth, not kill your muscles. Muscular growth occurs when a muscle is taxed or challenged. As you become more experienced, you can push yourself to failure, but only with a training partner to spot you properly.
So how do you know when your muscles have been challenged? The "pump". A good, full pump is a sign that your muscles are working maximally and recruiting a high volume of blood to meet their needs. If you push further, your muscles' needs will not be met. While training to failure can promote growth, the risk for injury increases. As you gain more experience, you may want to try this, but only with a good spot from a training partner. Train smart! Also, remember to take your rest time between sets. During this time, I recommend that you stretch and flex your muscles to further promote growth and development.
Following a thorough warm up, 3-4 sets of 6-8 reps per exercise with increasing weight loading should be your target. Remember to strive for a solid pump. Don’t overtrain your muscles though. Start with 3-4 exercises per muscle. Remember, once you’ve properly stimulated your muscles, further stimulation doesn’t equate to larger muscles. Heavy weight loading is not the only way to skin a cat. Be creative. Change the order of your exercises and the type of exercises. You may even want to train with lighter weights and higher reps every now and then. Constantly challenge your muscles with variety of stimuli. This will minimize your injury risk and maximize your gains. Avoid the mistakes of overtraining. Adequate rest and proper nutrition are also parts of the equation for optimal growth and muscular development.
On the subject of training partners, let me say that I favor them. While many elite bodybuilders can train alone, I find that a good training partner helps you work harder and cheat less. I feel that a two to three person training team is a good place to start, especially if you’re lifting heavier weights and require longer rest periods between sets. As you progress and become more conditioned though, I think you’ll find a two man team more productive. The timing between rest periods is better and it’s easier to maintain your intensity and focus.
Now that your training has transformed you into a huge beast, you may look in the mirror and smile. Smile until you notice that your waist is thick and soft. Remember, although mesomorphs gain mass easily, they also tend to gain fat. How do you solve this little problem? You guessed it… Cardio.
Mesomorphs don’t need to perform as much cardio as an endomorph. Cardio (treadmill, stationary bike, Versaclimber, or Stairmaster) training for approximately 35 minutes three times a week is usually sufficient. If you're goal is to increase body mass, don't overdo it. Adjust your cardio program to meet your needs. If you prefer a leaner harder look, then increase the frequency. Generally, you don’t need to perform cardio for more than 45 minutes at any given time.
Wrapping it up, let's turn to nutrition. I feel that mesomorphs attain optimal results with a balanced diet. I usually start my clients by outlining their protein requirements. When training regularly, to adequately build muscle, you'll need 1.5 grams of protein or more for every pound of bodyweight. In other words, a 200 pound mesomorph requires at least 300g of protein per day. With increasing muscular demands, you may find that your protein intake will increase as well.
Next come carbs. Mesomorphs should aim for a protein:carb ratio of 3:4 (300g protein and 400g carbs). Therefore, if you’re consuming about six meals a day, you'll need 50g/protein along with 66g/carbs per meal. Be careful to select complex carbs with lower glycemic indices. Remember, it’s quality, not quantity.
I usually don’t concern myself with fats too much because they're naturally limited by the type of protein you consume. If you’re taking in red meat, you should be getting enough fat in your diet. If it’s fish or chicken, you may need to add some fat, usually in the form of nuts or flaxseed oil. Often, I increase my fat intake if my energy levels are low or my muscles appear worn out and unhealthy. I usually don’t increase my carbs unless my muscles appear extremely flat.
To summarize, mesomorphs need to train with moderate to heavy loads, but with adequate rest periods. They need to be careful not to overtrain or they will notice diminishing or slower gains. Maximum gains can be achieved by adding variety to your workouts–keep your muscles guessing! Training partners can be very beneficial in this regard. Cardio is a must if you want to maintain a tighter waistline. Finally, a balanced diet is a good start for leaner muscular gains. Good training and good luck.
Maxing It Out
Everyone would love to look like the cover model of a fitness or bodybuilding magazine. I know I would. But in reality, only a elite few realize that dream. After all, whether you’re an amateur bodybuilder, recreational body sculptor or fitness model, genetics are extremely important. But if genetics are a limiting factor, why train at all? The answer to this question is easy. Though we have limitations, each and every one of us also has immense potential. Our goal should be to strive for that potential.
But where do we start? Today, there’s an overabundance of advice on training, dieting, nutrition and supplements. It can be a real nightmare navigating through the maze of information. The first thing I always do as a trainer is evaluate a physique. I categorize physiques into the conventional classes of endomorph, mesomorph and ectomorph forms.
An endomorph is an individual who is characterized by narrow shoulders in relation to the hips. Endomorphs carry greater mass in the lower half of their bodies. When they diet, fat may melt off their upper bodies, but it clings tenaciously to their lower halves. Endomorphs are usually frustrated by their limited progress despite total dedication and commitment.
The mesomorph has no problem putting on muscle and weight in general. Their shoulders are broader in relation to their hips. Though their belly muscles are usually thick and powerful, these individuals need to watch their diets as they tend to accumulate fat with their weight gain. Many talented athletes are mesomorphs.
Ectomorphs are even wider in their shoulder widths, with slim hips. The bodies are streamlined—think of the classic swimmer’s body. Ectomorphs are usually “hard gainers”—they have trouble putting on muscle and weight. But to the envy of everyone else, they can often eat what they want without sacrificing their waistline.
Now take a look at yourself in the mirror. Where do you fit in? Realize that there are gray areas between each category. Maybe you’re somewhere between an ectomorph and a mesomorph. Once you’ve determined your body type, take a look at magazines and see how your favorite bodybuilders and fitness stars stack up. Pay special attention to those athletes who have bodies similar to your own. Doing so will give you a glimpse of what you might look like if you reach your potential.
Each form has its own pros and cons. Since your own shape has been predetermined by genetics, the key is to highlight your body’s strengths while masking its shortcomings. And once you understand your body type, you can tailor a program to bring out your best.
Training Your Body Type
Endomorphs need to concentrate heavily on cardiovascular training in combination with proper dieting. For these individuals, the first priority is trimming down, not bulking up to hide their size. Cardio training should be directed towards increasing their metabolism rather than burning fat. If you can increase your metabolism, then you can burn fat throughout the day, even when you’re not exercising. Since crash diets don’t work over the long run, reducing calories should be a gradual process involving careful manipulation of the ratio of carbs, protein and fats. By adjusting one variable at a time, you can see what diet works best for you. With regards to training, overall circuit-training is a good course of action. Aim for lower weights but higher repetitions. Keep your rest periods between each set at a minimum. Remember not to overtrain.
Naturally powerful athletes, mesomorphs usually achieve results in a short period of time. They need little to moderate cardiovascular work to keep trim. Mesomorphs have a flexible diet—they can eat a broad variety of foods. To maintain a leaner look, however, mesomorphs can reduce their carbs in relation to their protein intakes. I recommend keeping fats in the low to moderate range. Once again, circuit-training is beneficial for mesomorphs. Unlike the endomorph, the mesomorph should focus on training with moderate to heavy weights with moderate repetitions.
Ectomorphs can benefit greatly by training with moderate weights for moderate to high repetitions. Naturally trim, these athletes require little cardiovascular work to keep their bodies lean, especially when trying to gain additional mass. For “hard gaining” ectomorphs, diets should consist of more fats in relation to carbs and protein. Protein and carbs should be moderated.
This post has been edited by ReonLim83: Apr 26 2010, 05:35 PM
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