What is the best diet & exercise for your body type? (Part Two)

Want to know how to eat and workout for the best results for your body type?  In our last blog we identified the 3 distinct somatotype body types:  Please read Part 1 first if you have not already done so.

Once you have worked out your body type, use the information below to help fine tune your nutrition and exercise plans to get the most success with your goals whether they consist of weight loss, increased muscle or body sculpting.

ECTOMORPHS

Nutrition

SOURCE:RODALE WELLNESS

• Stay hydrated with plenty of fresh plain water
• Eat natural unprocessed foods
• Avoid drastically cutting carbs (eat enough vegetable carbs)
• Eat adequate calories to facilitate lean muscle growth (Don't use the excuse of having a faster metabolism to eat junk food as this does nothing to grow muscle)
• Eat plenty of broccoli, cauliflower, avocado, chicken, turkey, oats, brown rice, coconut oil or ghee, nuts, seeds and nut butter. 

Fitness training

• Focus on gaining strength
• Dont overtrain - dont overdo aerobic activities if your goal is to increase muscle and tone
• Ectomorphs tend to excel at cardio and avoid or do minimal weight/resistance training.  
• To increase muscle mass, increase strength and sculpt an ectomorph type body use heavy weights and body weight exercises
• Train 3 times a week to allow lots of recovery days to give muscles a chance to repair and grow.

MESOMORPH

Nutrition

• Stay hydrated with plenty of fresh plain water
• Eat natural unprocessed foods
• Watch overall food consumption as Mesomorphs tend to overeat as they feel its relatively easy to loose weight
• Include lots of healthy fats such as avocados, butter, olives, oily fish etc

Fitness training

• Try sprint training (build up to this if new to running) as its great for fat loss and muscle building
• Train 3 times a week to allow lots of recovery days to give muscles a chance to repair and grow
• Target multiple muscle groups each training session
• Pilates is great for mesomorph body types

ENDOMORPHS

Nutrition

• Stay hydrated with plenty of fresh plain water
• Eat natural unprocessed foods
• Watch carbohydrate consumption (especially later in the day) (try to get your carbs from vegetables as opposed to processed carbs such as bread, crackers, biscuits etc)
• No food within 3 hours of bedtime
• Fill up on protein at each meal and include loads of vegetables/salad
• Eliminate sweets and reduce alcohol
• Snacks if eaten should be smaller than the size of your palm
• Have a high protein and fibre breakfast such as an omelette of eggs, spinach, red peppers and spring onion

Fitness training

• Your goal should focus on burning fat whilst increasing muscle to gain a lean and toned body
• Train at a high intensity with little rest between sets to burn stored body fat
• Avoid long periods of sitting, exercise for 30 minutes a day (7 times a week) with two of those sessions using heavy weights/body weight exercises and one session being a HIIT session

With the above guidance you can take your nutrition and exercise to the next level and may see results faster and better then ever before.

If you are interested in knowing more about your body type and how we can help you achieve the best results please get in contact.

Eating out this weekend? You must read this...

With a little bit of knowledge and preparation a meal out can be turned from an unhealthy culinary splurge mostly consisting of impulse driven choices into a healthy and enjoyable meal that leaves you without that bloated, uncomfortable fullness and that post sugar rush from a sugar laden dessert.

An occasional meal out may not cause much of a problem, however if you regularly opt to dine in restaurants or eat ready prepared food out the following tips may be of help to you:

1. Look ahead at the menu.  If you have time, select your choices before you go, looking at the online menu etc, will give you time to make healthier choices in advance.

2. Choose your protein source first. Always choose the protein that will make up the bulk of your meal.  For example chicken , steak, fish etc and then fill up on vegetables to accompany that choice.

3. Ask that no bread be brought to your table before the meal.  Filling up on bread prior to a meal will only add to that bloated feeling later on and leave little room for the healthy protein and vegetables that should form the bulk of your meal.

4. Ask for half portions of carb heavy starches such as potatoes, chips, rice etc. Again, this will help avoid that heavy fullness at the end of the meal and allow more room for the vitamin and mineral rich vegetables.

5. Ask for dressings and sauces to be on the side. A healthy salad can be turned into a sugar laden plate if its drenched in unhealthy dressings.  If the sauces and dressings are on the side you can be the one to decide how much you will add to your food.

6. Opt out of the fried-on-the-side options. These deep fried options cooked in unhealthy vegetable oils are one of the most unhealthy options, so go for those simple options instead that are not fried. 

7. Eat a healthy protein rich snack 1 hour before you go out. Half an apple with some almond nut butter should help curve those cravings and impulse decisions.

8. Skip the sugar laden fizzy drinks or fruit juices. Yes even the so called healthy 'fruit juice' options can be full of sugar.  Go for sparkling water with lemon and lime slices instead.

If you have any tips of your own we would love to hear them.  

Quick and easy breakfast idea

This is for those of you who miss breakfast as you have little time or for those wanting to try something a little different.  The perfect combination of coconut cream, chia seeds and a few other healthy ingredients makes for a fantastic satisfying breakfast that should leave you full until lunch time.

The night before simply combine all the ingredients into a glass jar or dish and chill overnight.  Wake up to a tasty ready-to-go breakfast straight from your fridge! Enjoy :) x

• 1 small can of Coconut Cream
• 2 tbs Chia Seeds
• 1/2 tsp Cinnamon
• 1/4 tsp Natural Vanilla Extract
• 1 tsp Raw honey to taste (optional)
• 2 tbs Walnuts (Chopped)
• 1 tsp dark chocolate (finely grated on top of mixture)

Got 1 more minute to spare in the morning? Try adding 1 small handful of blueberries or raspberries or even 1/2 chopped banana for a real fruity kick!