Some say it takes too much time and effort, too hard to do and fail after finally reaching for the nearest fad diet book. But is it really that hard? Let’s outline some simple techniques that will help you master the art.
Body type which one are you? This will help knowing in your efforts to get lean. This will allow you to undergo the right kind of exercise programme for your body type. Body type and body shape can be seen as two different things. The body type examples below can be used both for men and women.
Ectomorph – if you’re an Ectomorph there is a pretty good chance you’ll have very low body fat storage, and possibly have a short upper body, long arms and legs, with long hands and feet. Gaining mass and muscle is but a dream for you.
Ectomorph’s suit a minimum amount of CV recommend daily for health 30 minutes 3-4 times a week but any extra may make you burn up much needed calories, anaerobic CV is also great for Ectomorph’s. Weight training is a much and will benefit from doing all body routines or upper and lower splits and power movements. 3-4 Sets per exercise with reps not going beyond the 12-15 rep range. If new to weight training start with 15reps and work through the endurance phase to aid the training process. A high protein and carbohydrates diet and an increase in caloric intake, benefit from having more fat in their diet than other body types.
Mesomorph – is the one that everybody wants to be characterised by a large chest, long torso, solid muscle structure, and great strength. They find it really easy to gain muscle getting lean isn’t going to be a problem.
Select a variety of exercises focusing on quality, adding isolation work to aid in giving a shapelier look rather than thick and bulky one. Recovery rest is important to get the maximum out of each set. Will benefit from aerobic and anaerobic type CV work, where possible do CV work after weight training. But make sure you always warm up before any training. Enjoy a balanced diet with plenty of protein, complex carbohydrates and low fat.
Endomorph – Characterised by soft muscle structure, round face, short neck, wide hips and heavy fat storage. You’ve got it bad, you so much as take one look at something fattening and 10seconds later it’s living a 5 star life on your hips and that growing belly of yours. But it doesn’t have to be this way; you can gain muscle easily as long as your diet and exercise routines are in good nick.
Sport a high rep super-setting low resting all body training programme with a 30-45 minute continuous CV session (aerobic but anaerobic is good too once or twice a week). Take in good quality calories and not that of fuzzy drinks junk food or Tran’s fats. Eat plenty of protein, a lower amount of complex carbohydrates and low fat.
Knowing your body types isn’t the be all and end all but it may give you a better understanding. Body type training can help you decide things like what types of foods to eat, how much protein, carbohydrates and fats you need. What may also point you in the right direction as to how much cardio you need to do and what exercises to choose from;
Meals are best small and often – but if you’re eating twice or even once a day at the moment I would slowly ease into routine over a couple of weeks, until you fit in 5-6 meals per day. Change doesn’t need to happen in a day. Always choose good quality calories, and avoid processed foods and fuzzy drinks and alcohol. Empty calories, your body is paying for no gas! Your digestive system will love you for the extra work and help to keep it fit and healthy.
Water makes up about 40-60% of the body, so it’s of the up most importance to keep your body hydrated, any water loss will have a significant effect on the size of the muscles. Dehydration can make you feel bloated and give you cramps. Pure water is best and aim for about 2 litres of water per day.
Write everything down – I am a believer in putting pen to paper. Recording your meals and exercise plans will give you results.
Get a heart rate monitor – with this you can see how many calories you’ve burned during a workout and over time you’ll notice that calories will decrease once your body get used to a workout and tell you when to make a change. The more you train the harder you’ll have to work and the more often you’ll have to change your workouts. This will also stop you from wasting time at the gym, plodding about!
Before and after photos – this can be a great motivator take a before picture and organize a photo shoot in say 6 weeks time for your after picture.