Monthly Archives: April 2015
From the moment I picked up my first piece of iron in my highshool weight room I knew what I wanted to do.
I still remember it as if it was yesterday.. a small, windowless room with dark grey walls, a few posters that included the anatomical positions, the muscular system, and an exercise guide for the universal cable machine that sat in the middle and occupied most of the room. It was an intro to weight training, which was part of the phys ed. curriculum for grade 12. The feeling of holding those outdated dumbbells was something I can’t describe.. but my curiosity for this unknown world is what I found alluring and was my first step into this industry.
The first time I opened up my first anatomy & physiology books in college I was overwhelmed with information about the human body. I was mesmerized by the way the body works both physiologically and physically. This only served to reaffirm my belief that I was on the right path.
It’s been almost 10 years in this industry and I have learned so much in the classroom, from fellow trainers (especially from the last studio I had the pleasure of working at) and from experience.
It’s true that in this industry it’s easy to become certified as a personal trainer.. but what sets apart the real trainers from the fake is the willingness to learn & continue learning, the passion for helping others and the commitment to the work. A good trainer inspires, educates and listens. We give tough love when we need to and praise you when accomplish goals.
My journey in the fitness world is now taking me in a new direction. I am nervous and excited as I have slowly been building up to this. I am still eager to learn as I think it’s imperative to keep learning new skills..and I will continue to do my best.
The iron jungle has been my classroom, my work, and is my refuge. It is where my journey began and where I continue to be. It is a place where I have unleashed my frustrations, pushed myself beyond my limits, and grown as a trainer and coach.
It’s where it all began 🙂
So you’ve probably heard alot about the different body types and might be confused as to what this all means ( don’t get confused with body shape, ex: hourglass, pear, apple, square..etc).
THE 3 SOMATOTYPES
In the 1940s Dr. William H. Sheldon introduced the concept of body types, or somatotypes. Since then, nutritionists, exercise physiologists, and even doctors have used it as an aid in designing effective, individualized fitness plans. The concept is that we all fall into the three categories below (although you can possess attributes of two different categories or even all three). Keep in mind that these are generalizations on basic skeletal somatotypes.
The body type that we are born with is based on an inherited skeletal frame and body composition. Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph. Some typical somatotype combinations include pear-shaped ecto-endomorphs (thin, delicate upper bodies & high fat storage in the hips and thighs), and apple-shaped endo-ectomorphs (high fat storage in the mid-section & thin lower bodies).
The “I” Type
• Aka: Ectomorph
• Are thin, with smaller bone structures and thinner limbs ( Ex:typical endurance athlete, basketball players, runway models).
• Low body fat & low muscle. They have a hard time gaining mass.
• Have a fast metabolic rate.They’re high-energy and tend to burn off excess calories with near-constant movement throughout the day.
•High tolerance of carbs. Can eat almost anything without affecting their weight.
Nutrition & Training for ” I ” Types
• Higher carbohydrates in the diet + moderate protein + lower fat intake.
• Limit cardio to 1x/ week or even eliminate if possible
• Train each body part 2x/ week
• Vary your rep range. Train in the 5-8 rep range for your compound lifts (squats, deadlifts, bench press, etc.), but go up into the 8-15 rep range with smaller muscle groups.
• Ensure proper rest & recovery as this body type can easliy overtrain.
The “V” Type
• Aka: Mesomorph
• Athletic, solid, and strong. Not overweight and not underweight,
• Can gain and lose weight without too much effort.
• Usually have a considerable amount of lean mass (Ex:explosive athletes like sprinters, wrestlers and gymnasts).
• Are built to be powerful machines. Excess calories often go to lean mass and dense bones.
• Tend to be testosterone & growth hormone dominant. If active this type can easily gain muscle and stay lean.
Nutrition & Training for “V” Types
• A mixed diet, with balanced carbohydrates, proteins, and fats.
• Cardio should be 3x/ week or less. Mesomorphs will benefit most from HIIT
• Due to rapid adaptation to conditioning, the body should be constantly hit with a combination of slow & moderate exercises, focusing on full ROM with weight training exercises that use fast reps produce good results.
• Hitting compound muscle groups with heavy weights followed by targeted isolation and definition exercises at a mid rep range of 8-12 works well. Legs should be hit with both low and high reps.
The “O” Type
• Aka: Endomorph
• Larger bone structure with higher amounts of total body mass and fat mass. (Ex:Football linemen, powerlifters, and throwers).
• Have the slowest metabolism
• Are built for solid comfort, not speed.
• Naturally less active, which means excess calories are more likely to be stored as fat.
Nutrition & Training for “O” Types
• Endomorphs don’t tolerate carbohydrates well, especially if they are sedentary.
• Do best on a higher fat & protein intake with a lower carbohydrate intake being properly timed (typically post-workout).
• Cardio should be about 3-4 sessions of cardio per week of about 20-30min
• Training should include high intensity exercises with minimal rest periods between sets (60sec or less).
• To achieve maximum muscle mass, push every set for as many reps as possible, increase weight when you can to maximize progressive overload. This will keep you within hypertrophy ranges (muscle building rep ranges) & help you burn off fat & build more lean mass.
So I think I’ve covered the basics. Hope this helps you understand your body so you can adapt your eating and training to best suit your goals.
For more detailed information on nutrition for your body type (which includes some nice infographics) click here.
So you decide to try that new workout routine you found online. You start off great, working out steadily but a week (or two..or three) into it you realize it’s not working for you, so you stop.
Maybe a month later you find a book that promises to ‘melt that belly fat’ and you have all intentions to clean up your eating, and you do…for a week. But then you get frustrated because this book is just the world’s biggest ‘foods you can’t eat’ list and you give up.
You then buy a special on 3 months of boot camp or kickboxing classes and go religiously..till you feel burned out.
Another few weeks go by and you decide enough is enough and you spend serious money on some fancy detox and meal plan given to you by a holistic nutritionist and you couple that with working out almost every day…But
NOTHING. IS. HAPPENING!!!! (sound familiar?!)
Short Answer: You’re doing too much at once and not giving your body a chance to adapt.
Lets start with the nutrition aspect:
Save yourself money and and time and avoid getting sucked into these fancy diets, detoxes, and pills. You may think that they’re working at first but any weight lost is most certainly water weight.. and it will come right back.
The best and most effective way to lose body fat is to have a meal plan that works for you! Not a meal plan that you find online or borrowed from a friend. Everybody is different. With different metabolisms, different body compositions, different caloric needs. What worked for Joe or Sally will not work to the same effect for you.
Most people are misinformed and think that in order to lose weight you need to stick to a mere 1500 calories a day and eat chicken & asparagus day in and day out (I’m being dramatic I know :()
But if they only knew that there’s more to life than just eating chicken & asparagus!,
Quick Fact: Being on a low calorie diet for too long will sabotage your metabolism, prevent you from building muscle tissue, cause hormonal imbalances, seriously affect your energy levels..and so much more. (Learn more about effects of eating too little here)
The best way to go about losing body fat without compromising muscle tissue is by eating more. For someone who is just starting off, if your goal is fat loss multiply your current weight by 10-12 to give you a caloric range you should aim for. Start at the higher end of your caloric range as you want to be able to eat as much as you can while losing body fat.
(For building, multiply your body weight by 16-18)
Ex: using my weight of 142pds and taking into account the number of times I workout, my caloric range for a deficit phase would be 1988-2272 calories/day
From there make sure to include a lean protein, complex carb, and a healthy fat with your meals. The frequency of your meals should be roughly every 3-4 hours.. which works out to 5-6 times a day (your main meals, with snacks in between).
Moving on to the exercise part, again you want to make sure that you stick to one program..and one program only… and give your body a chance to adapt. Ideally you want to include 3-4 workouts per week (it goes without saying that I am a die hard fan of the iron, so I will always be an advocate for it!). Your workout program should incorporate compound movements as these engage alot of muscles and you get the most bang for your buck. Also any exercises to strengthen any weak areas should be worked into your program as you dont want to have any muscle imbalances as this could lead to injury.
The funny thing about the human body is that it likes to be in a state of balance. So any time that you upset that balance..in this case with exercise.. it will quickly work to repair itself and return to homeostasis. The result would be a leaner, stronger body that will have you smiling from ear to ear.
So to sum it all up, if you’ve been trying to lose body fat (or gain muscle) for a while now, and you have not seen the changes you had hoped for, maybe it’s time you step back and re-evaluate what you are doing. Going from one thing to another is just causing chaos on your body and making you miserable. Focus instead on following a well balanced nutrition & workout program and STICK TO IT.
And then your body will thank you 😉