Your Body Type

Exercise and eat for your Body Type!

Every one of us is born with a body type, or tendency for our body to lay down muscle and fat in a particular pattern.  Knowing your body type can help you to achieve maximum results when you are working out, or trying to lose weight.

There are three main body types, the ectomorph, the endomorph, and the mesomorph.

Ectomorphs are naturally thin, and have the most difficulty of the three body types in building muscle.  They have small bones, and narrow hips and shoulders.  They lose weight easily, and have a fast metabolism.  These folks need to eat foods high in healthy fats such as Omega 3’s (nuts, fish, free range eggs).  Also they need to dig in to protein foods.  Try chicken, turkey, fish, eggs, as well as yogurt, beans, and low fat milk.  To bulk up, ectomorphs should lift heavier weights for low repetitions (8-10), and rest for a minute between each set.  An ectomorph’s body shape has been refered to as a “ruler.”

Endomorphs naturally carry the most body fat of the three types.  They have large bones, and often a “soft” appearance.  Their body shape may be referred to as the “apple,” They carry weight above the waist, and may have smaller hips and legs in comparison.   Exercise needs to include higher reps with lower weight, and include regular aerobic exercise, keeping the heart rate to a moderate level for 40-50 minutes, 3-4 days/week.  On the nutrition side, eat smaller meals more often, that’s 300 or 400 calories.   This keeps the metabolism busy all day, but watch your intake of fats closely (not more than 15% of your total calories).

Mesomorphs are athletic looking.  Able to build muscle easily, they have broad hips and shoulders with a slender waist.  These can be the “pear” or  “hourglass” shapes.  Mesomorphs benefit from a good balance between aerobic, and resistance exercise.  The pear should work aerobics with the lower extremities, and resistance for the upper, while the hourglass can balance both easily.  Full body training can be utilized, with aerobic exercise 2-3 days a week, and resistance training a little more often.   Recommended diet is well rounded between protein, fat and carbohydrates, with slightly more carbohydrates.

Knowing your body type, and learning to work with it, not against it, will help you reach your exercise and diet goals, whether you want to slim down, or beef up.  Consider how you can modify your workouts, and eating patterns to get the results you want.  For more information, check the web sites below, or similar sites on the web.

Sources:                                            

www.projectswole.com

www.burnthefat.com

www.epigee.org/fitness

The Importance of Walking

My apologies.  I do not know the original source of this information.  A patient brought it to me, and I thought it worth posting:

The Importance of Walking

Walking can add minutes to your life.  This enables you, at 85 years old, to spend an additional 5 months in a nursing home, at $7,000 per month.

My grandpa started walking 5 miles a day when he was 60. Now he’s 97 years old, and we don’t know where he is.

I joined a health club last year.  Spent about 400 bucks.  Haven’t lost a pound.  Apparently you have to go there.

I have to walk early in the morning, before my brain figures out what I’m doing…

I like long walks.  especially when they are taken by people who’ve annoyed me!

Every time I hear the dirty word “exercise” I wash my mouth out with chocolate.

I do have flabby thighs, but fortunately my stomach covers them.

The advantage of exercising every day is so that when you die, they’ll say,  “Well, she looks good, doesn’t she?”

If you are going to try cross-country skiing, start with small country.

I got a lot of exercise the last few years just getting over the hill.

We all get heavier as we get older because there’s a lot more information in our heads.  That’s my story and I’m sticking to it.

LOL these are fun!  If you have some more clean jokes on exercise, share them below in comments!

Move it!

Move it

Remember Sargent Carter on Gomer Pyle? He was forever yelling, “Move it! Move it! Move it!”
Well, it turns out, he had the right idea! Physical activity is important for more reasons than we previously realized. We have known for years that exercise builds muscle, helps circulation, lowers cholesterol, lubricates arthritic joints, lowers blood sugar levels, and a host of other benefits…
BUT did you know that when you move, your muscles actually produce chemicals called myokines that are released into your bloodstream to lower inflammation throughout your body? Doesn’t this sound better than taking medication?  And you don’t have to exercise vigorously to receive some benefits!  We were created to move, and we maintain our bodies when we do just that!
Brad Stockert, a fellow physical therapist, put it well in his article on Prevention and Treatment of Chronic Noncommunicable Disease:  “Chronic physical training is known to be associated with a reduced risk of all-cause mortality independent of any change in BMI (body mass index http://www.nhlbisupport.com/bmi/ ) . Physical inactivity is now considered to be a stronger predictor than hypertension, hyperlipidemia, diabetes and obesity for all-cause mortality.
Cross-sectional studies have shown a strong association between the level of physical inactivity and the amount of low-grade chronic inflammation found in young and elderly subjects.”
In other words: MOVE IT to lower inflammation, and your chances of chronic disease