2 Take a leap.

In the past few weeks I have discussed various ways to identify what type of body you have, who you are and little tricks on how to start your journey to a healthier you. This week I'd like to share a bit about my routine in the past and present and how I changed my routine to better build my health. 


During my final year as a year 12 VCE student. I wanted to maintain my health to have a stronger immune system, with higher levels of energy and better concentration in my studies. I took my first step In February, I began to get back onto my bike and have 20km rides everyday, recording each statistic with the free application, mapmyride.com seen in my previous post "I need it!". A month after cycling on a daily basis, I incorporated weight training into my routine after each cycling session. I used a full body workout each time instead of a muscle group specific workout, this was an attempt for me to increase my metabolism and muscle v fat ratio equality. I continued this routine until May when I realised I don't have a solid direction and I wasn't eating right to maintain energy levels and nutrients for muscle development.

During mid May I happened to mention my routine and diet with a patient at the chiropractic medical clinic I was employed in. Having discussed my situation to him, he provided me with his expert advice as personal trainer and dietitian. I started off by addressing my diet and snacking on nuts and berries to maintain a stable metabolism and appetite, later on addressing my somatotype in the process I defined what my goal was.

All that said, he helped me devise a workout on his next visit which consisted of morning cardio, optional cardio after school and one muscle group specific training in the evening. This was followed by a six meal diet to cater for my Mesomporph x Endomporph somatotype to have a higher muscle v fat ratio.

This six meal diet was a protein based diet with minimal carbohydrates to help me have a higher muscle v fat ratio.

This consisted of:

Morning
Morning Sprint
Two Eggs and/or Muesli and Yoghurt and/or Fresh Fruit (with flaxseed and chia seed)
Followed with a glass of minimal process fresh milk.

Morning Tea/Recess
Nuts and Berries and/or Fresh Fruit and/or One Can of Tuna

During Class / Study (Snack)
Nuts and Berries or Fresh Fruit

Lunch
A wrap or wholemeal sandwich with a variety of filling
Regularly consists of plain roast turkey, avocado, tomato, onions and greens
No spread was used except for cottage cheese, which is high in casein; a slow burning protein that is low in fat, great for muscle recovery.

After school
A salad with tuna or chicken (steamed)

After evening cardio or pre-workout
Nuts and Berries and/or fresh fruits
Followed by a glass of fresh milk

Dinner
Dinner meals normally consist of red rice or black rice with fresh steamed asian greens and some fresh meat. Occasional stir fry with minimal to no oil used.

Followed by sufficient amounts of water and fluids to keep me hydrated.


The result? From 55 kilograms at 5'1 with a BMI (Body Mass Index) of 22.3 I cut my weight down to 52 kilograms and a BMI of 21.1. Was I happy? Yes! OF COURSE I WAS. Higher levels of energy and concentration not to mention a more defined stomach. It was a large difference.

I still follow this workout very closely, largely focussing on muscle gains, sadly due to studies and other commitments my muscle v ratio is just hanging in there.

Are you willing to take the leap?

5 Somatotypes

This week I'd like to dive a little deeper in addressing what YOU as an individual wish to achieve.
Last week, we talked about some snacking tips and facts to help kickstart your journey in being a healthier 'you'. This week, lets talk about constitution types, somatotypes or more commonly known as the body type. This post will help you identify and address what type of somatotype you are and thus hopefully will help direct all of you to a routine that is fit for you and your goals.

What is body type?
Definition of natural physique. Based on our natural shape and figure, there are three primary body types. Consisting of Ectomorph, Mesomorph and Endomorph types of bodies.

Ectomorph
Ectomorphs are small jointed, light and have little or very lean muscle. Ectomorphs have elongated limbs with thing shoulders and width.
Key attributes of a Ectomorph:
-Very fast metabolism
-Flat chested
-Thin
-Small Shoulders
-Delicate physique
-Little and lean muscle

Mesomorph
Mesomorphs lie between both Ectomorph and Endomorph. Having muscles and bones that are larger in structure. Naturally strong and find it easier then Ectomorphs and Endomorphs to manage weight gain or loss.
Key attributes of a Mesomorph
-Broad shoulders
-Rectangular physique
-Management of muscle v fat ratio is relatively easier then the other two body types
-Greater muscle definition and mass.

Endomorph
Endomorphs are relatively larger in mass and have a lower muscle v fat ratio. Endomorphs appear soft and gain fat very easily, generally appears to be stocky, shorter build with thick arms and legs.
Key attributes of a Endomorph
-Round body with soft muscle definition
-Muscle v fat ratio gained easily together
-Slow metabolism
-Weight management is generally difficult

The three definitions of body types do not completely define ones body type. Some can have a combination of body types. Both men and women should not be ashamed of who they are, but use their natural physique to their advantage.

How?
Previously we talked about speeding up metabolism by substituting processed snacks with nuts and berries. Boosting metabolic rate and daily nutrient intake, snacking on berries and nuts is great for all somatotypes. Along with a balanced diet and fitted exercise plan. Snacking can help Endomorphs lose weight by speeding up the metabolic rate and pumping muscles full of nutrients at the same time satisfying hunger. Ectomorphs can constantly fuel their body full of nutrients to stimulate intake absorption and supply nutrients to their muscles for mass gain. Where as Mesomorphs can undertake the latter depending on their goals.

Ectomorphs are advised to gain muscle mass and definition, as Ectomorphs tend to have a fragile skeletal structure, muscle mass and definition can reduce Ectomorph's musculoskeletal injuries. Endurance weight training should be incorporated for best mass gain. Followed by a high protein and calorie diet that is nutritious and full of vitamins for muscle development. Cardiovascular heavy exercises are recommended to be kept to a minimum excluding HIIT (High Intensity Interval Training), an explosive workout, pumping the muscles for effective mass gain.

Mesomorphs are naturally neutral with a fair muscle v fat ratio, Mesomorphs benefit from easy weight management. It is advised as always, junk food are to be kept to a minimum and a balanced diet followed by regular exercise is recommended.

Endomorphs, generally have greater difficulty in weight management and fat loss. Endomorphs are advised to undergo strength training. Endomorphs naturally have strong thighs which are great for squats and deadlifts. Deadlifts and squats are the highest calorie burning techniques, effectively promoting faster metabolism. Moderate weights with fast intervals and minimal rests are suggested. Diet should consist of lowered calorie intake with a split meal system. Junk food should be avoided.
Cardiovascular exercises are recommended, when it is safe to do so.

Body type definitions referred by a student currently studying a Masters of Clinical Pharmacy at Monash. 

Somatotype activity summaries
www.livestrong.com/article/346879-physical-activities-by-somatotype
www.livestrong.com/article/543641-somatotype-meal-plans/

As mentioned, there is no such thing as being of a single somatotype, I am a Endomorph cross Mesomorph. I spent quite some time in addressing what body type I was before I moved onto developing a more sophisticated workout routine. I formed a routine consisting of both cardio and weight training focussed workouts. HIIT workouts were later on incorporated to help me build a better form.

Now that you know what somatotype you are, what's your goal? Have you considered how you might like to achieve your goal?