Every day when I go to the gym, I have seen a co- gymer on an elliptical cross trainer and there he is there from when I start go until I finish, I often peep on to his screen and it's on the highest level, good for him but yesterday I could not control my self and asked if him about his diet.
I was worried after noticing dark circles around his eyes and since last week he seemed out of breath more so. To my surprise he told me he was eating normal regular meals. I gave him some scientific explanation of nutrition and free advice unsure if anyone values free things, but he surely gave me a topic to think why people slog in the gyms and don’t get the desired result. Few even with proper nutrition also seem to be reaching no where the results they so desire.
I went next day to the gym not to workout but to see what was happening with others. The instructor was advising 3 day’s cardio and 2 day’s strength for everyone. I know each one has a secret dream to look like the model of a fitness magazine, and are ready to put in sweat, tears and money to achieve it But in reality, only a few realize that dream. Everyone’s body is different, I am sure you will agree. Why would you train like someone who is genetically gifted to be a bodybuilder? Especially if you are genetically inclined towards being an endurance runner? It doesn’t work.
Today, there’s an overabundance of advice on training, dieting, nutrition and supplements but the first thing is to evaluate your physique. I categorize physiques into the conventional classes of endomorph, mesomorph and ectomorph forms.
Each form has its own pros and cons. Since your own shape has been predetermined by genetics, once you understand your body type, you can tailor a program to bring out your best.
Endomorphs: tend to have bigger bones than the other body types. Usually have round faces with larger thighs and hips. Have arms and legs that tend to be short and tapering, giving them a stocky appearance. They have higher levels of body fat than the other body types. Weight loss is most difficult for the endomorph body type. Concentrate heavily on cardiovascular training in combination with proper dieting.
Workouts: Aerobic is the main mantra for you. Use low impact aerobics to avoid stress to joints. Do cardio preferably five times a week. 20 min in upper range of target heart zone.
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.
Recuperation: Train more frequently but don’t work out the same part within 48 hours. With slow metabolism you don’t need much sleep Get 7 1/2 hrs sleep each day.
Nutrition: Keep fat intake low and eat a variety of lean protein. Low fat dairy products. Avoid late night snacking and long periods of starvation. Have 7-8 small meals to control your blood sugar, eat slowly. Skip second helpings and avoid fizzy and alcohol drinks.
Lifestyle: Try doing some household chores. Drink at least 3 litres of water.