Ferret 46 Postado Junho 26, 2011 às 00:59 Compartilhar Postado Junho 26, 2011 às 00:59 (editado) voce mostrou ter um pessimo senso de interpretaçao hein dan, nao entendeu nada do que eu falei le aqui um trecho do livro do tom venuto: Chapter 5: Metabolic Individuality and Your Body Type: Doing Your Best With What You've Got "Some people are born with the propensity to become fatter than others. There are naturally skinny ectomorphs and naturally fatter endormorphs. Some individuals are given more fat cells by heredity, some fewer. But the set point is affected by environment and behavior as well as heredity. You can vary your set point considerably depending on what and how you eat, as well as what kind and how much exercise you do.” - Neal Spruce, bodybuilder, author, speaker and founder of APEX fitness “Whatever you have, you must make the most of it. Rest assured that you can transform yourself, no matter where you started from. The most important body part is the mind. With the will and know-how, you can perform near miracles.” - Stuart McRobert, author of “Brawn” No two people are exactly alike. In the Declaration of Independence, it is written, "All men are created equal." This truism could be interpreted in different ways depending on the context: If you are referring – as Thomas Jefferson was - to unalienable rights, such as life, liberty and the pursuit of happiness, then virtually everyone would agree. However, if you’re referring to physical and metabolic characteristics, then nothing could be further from the truth: It would be more correct to say that no two people are ever created equal. There are 6.2 billion people on our planet today and no two are exactly the same. Just as individuals are born with various eye, hair and skin colors, people have also inherited different metabolic and physiological characteristics which influence how easily they can build muscle and lose body fat. The classic example of metabolic individuality is when two people follow identical training and nutrition programs and one makes amazing progress while the other gets no results at all. This proves that no single program could possibly work for everyone. One of the biggest secrets of permanent fat loss is to develop the ability to recognize and understand the uniqueness of your physiology and adjust your nutrition and training accordingly instead of blindly following someone else. Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 78 There are four keys to understanding body types. The first is to learn how to recognize which is your predominant body type. The second key is to learn how to adjust your training and nutrition to fit your body type. The third key is to be patient, persistent and maintain a positive attitude as you work towards your goal. The fourth key is to assume responsibility for the outcome, for better or worse. The genetic bell curve Dr. Michael Colgan, author of “Optimum Sports Nutrition” said, “As a part of biochemical individuality, people differ widely in their inherited tendencies to accumulate body fat.” So true! In the world of bodybuilding and fitness, there are genetically gifted people who seem to just "touch" the weights and their muscles grow. (These are usually the same people who eat McDonalds every day and have ripped abs!) When I was just a beginner in bodybuilding, seeing other people get results more easily than I did was always very frustrating. I was eating perfectly; pushing, working, struggling and straining with every bit of energy I could muster for every ounce of muscle I could get. Then one of these "genetic freaks" would come along and pass right by me, without even breaking a sweat. To add insult to injury, they were often training completely wrong and breaking every so-called “rule” in the book. When some of them took steroids on top of their hereditary gifts, their muscles literally exploded overnight! This goes to show just how widely people can differ in their ability to gain muscle and lose fat. The law of averages dictates that the distribution of body types will always be statistically predictable. This phenomenon, called “the genetic bell curve,” is very similar to the distribution of grades among students. 60% of students will receive passing grades (B’s, C’s and D’s), 20% will fail, and 20% will get A's. With body types, most people (about 60 % of the population by my estimate) are “genetically average.” If you fall into this middle category, you will respond well and predictably to a properly constructed nutrition and exercise regimen. All it takes is starting and sticking to an exercise program and mastering the fundamental laws of nutrition. This includes all basic principles such as proper caloric intake, high meal frequency, balanced nutrient ratios, and smart food choices. The 20% of the population on the right side of the curve represents the genetically above average. This lucky group will lose fat very quickly and easily, even if their nutrition and training isn’t quite perfect. They seem to have more “leeway” (they can “get Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 79 away with” fewer workouts and more cheat days). On the extreme right edge of the curve, you have the people who can eat chocolate and donuts all day long, they don't work out at all and they have "six-pack abs.” These are the “genetically gifted,” or as I affectionately call them, “the genetic freaks.” The final 20%, located on the left side of the curve, are the genetically below average. These people have a more difficult time losing fat and will need to work much harder and be more patient than others. The further to the left side of the genetic bell curve you are, the more difficult it will be to lose body fat. At the farthest edge, you will find a tiny handful of people who have an immensely difficult time getting lean. This tiny group is the “genetically disadvantaged.” The roll of the genetic dice There’s no question about it; some people have the genetic card deck stacked against them, while others were dealt a “royal flush.” You can’t deny that it’s much easier for some people to lose body fat and develop muscle than it is for others. Nor should you deny it. An intelligent person will realistically assess their body type to the best of their ability and then adjust their goal time frame and training protocol accordingly. To do otherwise would be counterproductive; it would also be denial. The best approach is “realistic optimism.” Not everyone has the biological raw material to become a Mr. Universe or a fitness model. Nor does everyone have the physical gifts to become an Olympic sprinter, a marathon runner, or world-class swimmer. However, absolutely everyone can improve their physiques from where they are today. One of your primary goals should be to achieve your own personal best, while avoiding comparisons to others who may have totally different genetics than you. The 10 major genetic variables affecting fitness, fat loss, muscle development and athletic ability There are 10 major genetic variables that can affect your ability to lose body fat, develop muscle, increase strength and reach high levels of athletic achievement. Examining these variables will give you a better understanding of how nutrition and training can affect each person differently. 1. Basal metabolic rate Your basal metabolic rate (BMR) is the amount of energy (number of calories) you burn at rest just to maintain normal body functions such as breathing, circulation, digestion, Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 80 thinking, etc. Genetically gifted people are like cars that idle too fast. They burn off fuel even while sitting still. When they become active, they move fast and burn off fuel at an enormous rate. 2. Number of fat cells You were born with a predetermined number of fat cells. Some people are born with more than others. The person born with more fat cells is at a disadvantage compared to someone with fewer fat cells. Fat cell number can increase throughout life but it cannot decrease (except through liposuction, which has many potential hazards). Fortunately, what can change is the size of the fat cells. Even someone with a large number of fat cells can shrink all of them, thereby becoming dramatically thinner and leaner. 3. Limb lengths Some people were born with long legs and long arms, others with short legs and short arms. Your limb length can affect the way your body’s symmetry appears and it can also affect your strength, athletic prowess and ability to gain muscle mass. Long limbs means long levers, which can create a mechanical disadvantage when performing certain exercises. Some people were born with fantastic leverage and that’s why they are naturally strong. 4. Joint circumferences People may be either large boned, medium boned or small boned. Many people complain of being “big-boned,” citing that as a reason they are overweight. Joint size affects the way your body is shaped, however it has nothing to do with your ability to lose body fat. The simple test for joint size is to wrap your hand around your opposite wrist. If your thumb and middle finger overlap, you are small jointed (usually 6-7 inch wrists); if your thumb and middle finger touch, you are medium jointed (usually 7-8 inch wrists); if your thumb and middle finger do not touch, you are large jointed (usually 8 inches or more in wrist circumference). 5. Muscle insertions The muscles insert onto the same bones in all humans; however, the exact point of insertion can vary. Even a tiny difference in insertion points can create large increases in mechanical advantage. This partly explains why certain people are naturally stronger than others (they have better leverage because their muscle insertion points are further from the origin points.) Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 81 6. Number of muscle fibers Like fat cells, you were also born with a pre-determined number of muscle fibers. Hyperplasia, the process of splitting existing muscle fibers into new fibers, has been hypothesized but never conclusively proven in humans. If you were born with a large number of muscle fibers, you will have a greater potential for developing muscle size than someone with fewer fibers. 7. Muscle fiber type Within each person’s predetermined number of muscle fibers, there are also different types of muscle fibers. Some fibers are suited to endurance activities (red or slow-twitch fibers) while others are suited for strength, power and explosive activities (white or fast twitch fibers). The differences in each person’s ratio of muscle fibers may explain why some people make better endurance athletes while others naturally gravitate to strength or power sports. 8. Digestive capabilities Some people have highly efficient digestive systems capable of greater absorption and utilization of nutrients from the digestive tract. The length of the intestinal tract can also vary by as much as fifteen feet or more among the various body types. 9. Food allergies and insensitivities Some people are born with or acquire food allergies and sensitivities. Lactose intolerance (an inability to properly digest dairy products) is a common example. Over the years, people naturally tend to gravitate towards certain foods while shying away from others. Some people become vegetarians while others become carnivores simply because of the way each food or diet makes them feel. 10. Insulin response and sensitivity to carbohydrates Some people are more carbohydrate sensitive than others. Your level of sensitivity to carbohydrates will have a direct bearing on your ability to lose body fat, and it’s one of the most critical factors in determining the correct nutritional strategy for you. Carbohydrate sensitive individuals who do not adjust their nutrition properly often have an incredibly difficult time getting lean. Their blood sugar rises rapidly with the consumption of even small amounts of carbohydrates. This in turn causes the release of Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 82 large amounts of insulin. High concentrations of insulin in the bloodstream are lipogenic and anti-lipolytic. This means that when excessive insulin is present, you stop releasing fat from the adipose cells and you go into “fat storage mode.” This explains why one person can eat a diet high in bread, pasta, potatoes and other carbohydrates and lose body fat easily, while another person will gain body fat and feel terrible on the same diet. The importance of understanding variations in body type Judging from this list of ten genetic variations, it might seem that the only surefire road to athletic prowess or extreme levels of leanness is to “choose the right parents.” But even if you feel that Mother Nature dealt you a "bad hand," you can take consolation in the fact that success in fat loss is not determined purely by genetics. Most of the factors involved in losing fat are entirely under your control. Success does not always come from holding a good hand of genetic cards, but in playing a poor hand well. If you’re on the below average side of the genetic bell curve, then you must accept that getting lean might be a slower process for you than for others. You’ll also need to meticulously tailor your nutrition and exercise program specifically to your body, while ignoring what the “genetic freaks” are doing, because anything will work for them. No amount of positive thinking or visualizing is ever going to change your inherent physical characteristics. The good news is that you can achieve fantastic results, regardless of your genetics, as long as you recognize and understand your body type and then adopt the proper nutrition and training strategies for your type. Understanding your body type: The theory of somatotyping In the 1930s, and 1940s, Dr. William H. Sheldon, a professor from Harvard, became engrossed with the study of human body types. As a psychologist, it was Sheldon’s primary intention to discover how body types were related to temperaments such as introversion and extroversion. As a part of his extensive research on the subject, which included studying over 4000 photographs and interviewing hundreds of people, Sheldon developed a classification system for body types known as somatotyping. Sheldon identified three basic body types: endomorphs, mesomorphs and ectomorphs. Endomorphs are the "fat retainers." Characterized by roundness, excess body fat and large joints ("big bones"), endomorphs often have great difficulty in losing body fat. Mesomorphs are the "genetically gifted." They are lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease. Ectomorphs are the lean, Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 83 skinny types. They are usually very thin and bony, with fast metabolisms and extremely low body fat. Rating body types Although there are three basic categories, pure body types are very rare. Few people are 100% of one body type and 0% of another. Usually there is a mix of two or even all three types. However, most people will tend to gravitate towards one type predominantly. In order to more accurately classify people, Sheldon developed a 7-point scale to determine the degree to which each person held attributes of each body type. The first number ranks the endomorph component; the second number the mesomorph, and the third the ectomorph. For example, an extreme endomorph would score 7-1-1: Endomorph 7 Mesomorph 1 Ectomorph 1 A pure mesomorph such as a world champion bodybuilder who gains muscle easily and was lean and muscular before ever touching a weight might score 1-7-1: Endomorph 1 Mesomorph 7 Ectomorph 1 Combination body types Combination body types are more common than pure body types. For example, someone who gains muscle easily, but who also tends to gain fat along with the muscle is an endomorphic mesomorph (endo-mesomorph). This body type is typical of football linemen, heavyweight wrestlers, shot-putters and many bodybuilders. This is the type of person with high levels of muscle, but the muscle is often covered with a layer of fat. Someone with this body type might score 5-6-1: Endomorph 5 Mesomorph 6 Ectomorph 1 Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 84 Another example is the ectomorphic mesomorph (ecto-mesomorph). This is the type of person without an ounce of fat and with some fairly substantial muscle development on a tall and linear frame. Basketball players often have ecto-mesomorph body types. An ecto-meso (think Michael Jordan) might score 1-4-5: Endomorph 1 Mesomorph 4 Ectomorph 5 Because the lines between body types are obviously quite blurry and somewhat arbitrarily chosen, the question is, how do you know which is your predominant type? Let’s take a closer look at the characteristics of each somatotype to better help you classify yourself. The Ectomorph The ectomorph tends to be tall and skinny with small joints and a small waist. Ectomorphs are naturally lean and usually never have trouble with excess body fat during their entire lives. Many ectomorphs can maintain extremely low body fat while doing no cardiovascular exercise whatsoever. Ectomorphs have overly efficient metabolisms. In other words, they “waste” excess calories as body heat, so they can often eat whatever they want without gaining fat. The downside is that ectomorphs also have a very difficult time gaining muscle. Ectomorphs usually stay close to the same body weight within a fairly narrow range. If they have any weight fluctuations, it’s usually in the direction of losing weight, especially if meals are skipped or caloric intake is too low. When an ectomorph increases their activity level, they will usually drop body weight and body fat very rapidly – sometimes too quickly. Excessive cardio is usually counterproductive. Many ectomorphs begin bodybuilding to fill out their skinny frames. Although ectomorphs will seldom, if ever, develop the massive muscle thickness of the pure mesomorph, with persistence and hard work, most can overcome their body type and build impressive physiques showing excellent muscular definition. However, ectomorphs will usually lose most of the muscle they gained if they quit training or if they allow their calories to drop too low for too long. Without proper ectomorph training and nutrition, they will eventually slide back towards the level of leanness where their body is most comfortable. It takes lifelong commitment for an ectomorph to keep the muscle and body weight up. Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 85 Characteristics of the ectomorph Naturally skinny, wiry Long limbs, linear Small joints, small-boned Small waist, narrow shoulders Angular, projecting bones Naturally lean (low levels of body fat without even working out) Often call themselves "Hardgainers" Low strength levels prior to starting a training program Fast metabolism – they burn up everything, even when overeating Don’t store carbohydrates as fat – high carbohydrate diets are ok High energy levels Tendency to be overactive and restless (hyperactive) Natural born endurance athletes (successful at distance/endurance sports) Sometimes hard to maintain weight Extremely hard to gain weight Sometimes insomniacs Respond best to low volume, brief, infrequent, high intensity weight training It takes years of hard weight training and heavy eating to overcome this body type If you're reading this book, the chances are good that you're not an ectomorph, because ectomorphs are the people who lose fat without even trying. However, you may have a combination body type with a small ectomorph component. For example, some people have thin, lean lower bodies, with almost all of their body fat stored in the upper half of the body. Others have small wrists and a light, delicate bone structure, yet they exhibit all the other features of endomorphy such as extreme carbohydrate sensitivity and difficulty losing body fat. Ectomorph training and nutrition strategies The common complaint of the ectomorph is: "No matter what I eat, I can never gain weight; I've always been thin and very lean." In bodybuilding, they tend to be the ripped lightweights and middleweights, rather than the massive heavyweight types. When they retire from competition, they tend to stay very lean and their muscle mass usually shrinks down a bit in size. Despite the challenge, many ectomorphs have gone on to become successful bodybuilders after years of consistent hard training and proper eating. The following guidelines will help maximize results for the ectomorphic body type. Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 86 Slow down Ectomorphs are thin, hyperactive people with fast metabolisms. So the first and most obvious solution is less activity. Like an engine idling too fast – an ectomorph has to hold down the brake just to keep from lurching forward. Conservation of nervous energy is important. Ectomorphs must slow down and relax more. Get extra sleep By their nature, ectomorphs tend to require less sleep and often suffer from insomnia. Because they burn so many calories even while not physically active, it’s important for ectomorphs to get plenty of quality sleep every night and to do so on a regular schedule. Taking naps is also helpful. Reduce stress and worry Ectomorphs tend to be high strung, stressed and hyperactive. Stress reduction techniques can help the ectomorph get better results from their nutrition and exercise programs. Taking up meditation can be especially beneficial. An excellent book about meditation from a scientific point of view is The Relaxation Response by Herbert Benson. Avoid overtraining Ectomorphs respond best to brief, high intensity training programs. Daily training and marathon workouts are incredibly counterproductive. The ectomorph must get in and out of the gym quickly and allow plenty of recuperation between workouts. Keep cardio vascular exercise to a minimum Although there are some people with light, fragile ectomorph bone structures who also are carrying excess fat, body fat is seldom a problem for the ectomorph. As such, cardio should be kept to a minimum and done mainly for health reasons. 15-30 minutes a day, three days a week is usually sufficient. Keep the calories high and never, ever, ever miss a meal Ectomorphs need calories - and lots of them. They need to eat high calorie density foods and use moderate amounts of good fats such as flax oil, nuts, seeds, natural peanut butter and cold-water fish such as salmon. Skipping meals is the #1 cardinal sin for the ectomorph. Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 87 Use a diet moderately high in complex carbohydrates Carbohydrate restriction is an effective fat loss strategy, but since ectomorphs burn up nearly everything they consume, there’s usually no reason to restrict carbohydrates. Fifty or even fifty-five percent of total daily calories should come from carbohydrates in the ectomorph diet with 30% from lean proteins and 15-20% from fats. Pay attention to food quality People with ectomorph tendencies quickly discover that they can “get away with” eating certain foods without ill effects on body composition, so they often do exactly that – eat anything and everything. However, this is not a wise practice because even an ectomorph should be concerned with nutrient density and not just calories. Nutrition is not just for cosmetic improvements; it’s about your health. Never use a muscle-building program as an excuse to “pig out” on junk food, even if you find you can “get away with it.” Ectomorphs must think about the nutritional value of everything they eat and about the effect of food on their health. The mesomorph (a.k.a. the “genetic freaks”) Pure mesomorphs are naturally lean and muscular with small waists, broad shoulders, medium-sized joints and large, round muscle bellies. Mesomorphs are the typical natural-born athletes and bodybuilders. Most of them were lean and muscular before they even started working out. For example, Olympic sprinter Michael Johnson is very mesomorphic (5) with very muscular arms, shoulders and chest. He also has a moderate ectomorphic component (4) with small joints and very low body fat. There is no sign of any endomorphy (1) whatsoever. Johnson would probably score a 1-5-4. A bodybuilder like Arnold Schwarzenegger is almost pure mesomorph (7) with low body fat and massive muscles. Because of his height and long limbs, he has a small ectomorph component (2). He also seemed to get quite bulky in the off-season, indicating a slight endomorph component as well (2). I would rate Arnold a 2-7-2. Mesomorphs are the genetically gifted people we all “love to hate” because they gain muscle and lose fat so easily. These are the people who don’t seem to train or diet hard at all, yet their bodies respond like crazy. Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 88 Characteristics of the mesomorph Medium joint circumference Small waist Broad/square shoulders Chest dominates over abdominal area Naturally lean (low levels of body fat without even working out) Naturally muscular (muscular before they even started working out) Naturally strong (strong before they even started working out) High energy levels Don’t store carbohydrates as fat – high carbohydrate diets are ok Highly efficient (fast) metabolism Controlling body fat is easy Gaining strength is easy Gaining muscle is easy Losing body fat is easy Responds very quickly to just about any type of training (fast results) Natural born athlete (successful at strength and power sports) Top-level professional bodybuilders are often pure mesomorphs Mesomorph training and nutrition strategy There’s not much to say about mesomorph training and nutrition. The ironic thing about mesomorphs is that for many of them it doesn’t matter what they eat or how they train, they lose body fat and gain muscle anyway! Yes, we genetically average people envy (hate?) the mesomorphs, but they do have their downfall: They often have the tendency to coast on their genetics. Because they get results so easily, they often don’t even train hard. As a result, many of them never realize their full potential. The gift of good genetics sometimes makes a person lazy. Often, the less genetically blessed a person is, the more discipline, willpower and determination they develop, and it’s this desire and drive that propels them to high levels of physical achievement. Their weakness actually becomes their strength. Of course, a mesomorph with clear goals and a superior work ethic will always shoot to the top and quickly become a superstar. Here are two tips for the mesomorph to live by: Don’t “coast” on your genetics just because you can Because mesomorphs are so genetically gifted, they often have the tendency to cheat and skip workouts because they can get away with it and still look good. But just imagine what they would look like if they applied themselves 100%. If you recognize that you are Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 89 genetically gifted in any sense, then make the most of your gifts - train and eat to the best of your ability and you could become one of the best in the world in bodybuilding, fitness or athletics. Even if you’re not a competitor, why shouldn’t you actualize your full potential and be the best you can possibly be? Pay attention to food quality Like the ectomorph, those with mesomorph tendencies quickly discover that they can also “get away with” eating certain foods without ill effects on body composition, so they often do exactly that – eat anything and everything. Again, keep in mind that nutrition is not just about cosmetic improvements; it’s about your health. “Pigging out” just because you can get away with it is not a wise practice. In the best-case scenario, it will limit your development. In the worst scenario, it could compromise your health in the long run. The endomorph Most people who are working hard but still struggling to lose body fat are endomorphs. An endomorph is someone with a slow metabolism who is genetically prone to store fat easily. Endomorphs are usually, but not always, large framed with medium to large joints. Endomorphs sometimes have varying degrees of carbohydrate sensitivity and insulin resistance, so high carbohydrate diets are usually not effective for body fat control. Processed and refined carbohydrates that contain white sugar and white flour are especially detrimental and tend to convert to body fat more rapidly in endomorphs. Low to moderate carbohydrate diets with higher protein usually work best for endomorphs. While some genetically gifted mesomorphs and ectomorphs can eat whatever they want and never gain any fat, the endomorph must eat clean and healthy almost all the time. This requires the development of high levels of nutritional discipline. Endomorphs are the types who will tend to gain body fat very quickly if they eat too much or if they eat the wrong types of foods. Endomorphs cannot “cheat” frequently and get away with it. Their metabolisms are extremely unforgiving. One or two cheat meals per week seem to be the limit. Poor daily nutrition habits or frequent cheat days always set them back. Endomorphs generally have a very difficult time losing fat with diet alone. Even a nearly perfect diet sometimes won’t work by itself because the endomorph needs the boost in metabolism that exercise provides. Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 90 A larger quantity of cardio is almost always necessary for the endomorph to lose body fat. Someone with a low endomorph component may stay lean with little or no cardio at all. Extreme endomorphs usually need cardio every day before the body fat begins to come off. Occasionally, an extreme endomorph (7 on the endomorph scale), will have a difficult time losing fat even while on a well-constructed training and nutrition program. Extreme endomorphs sometimes need to restrict carbohydrates drastically (under 100 g./day for women, under 175 g./day for men) before any substantial fat loss occurs. They may also need to use a carbohydrate cycling approach that rotates high carbohydrate days with low carbohydrate days in order to stimulate their sluggish metabolisms and prevent going into starvation mode. Santa Claus is the archetypical endomorph. Endomorph characteristics Naturally high levels of body fat (often overweight) Usually large boned, large joints, large frame (but not always) Short, tapering arms and legs Smooth, round body contours (round or pear shaped body) Wide waist and hips Waist dominates over chest Tendency to always store excess calories as fat (can’t get away with overeating) Keeping fat off after it is lost is a challenge Tendency to be sluggish, slow moving and lacking energy Slow thyroid or other hormone imbalance (sometimes) Fairly good strength levels Sensitive to carbohydrates (carbs are easily stored as fat) Responds better to diets with higher protein and low (or moderate) carbs Naturally slow metabolic rate/low set point (fewer calories burned at rest) Falls asleep easily and sleeps deeply A lot of cardio is necessary to lose weight and body fat Extremely difficult to lose weight (requires great effort) Bouts of fatigue and tiredness Often describe themselves as having a "slow metabolism" Tendency to gain fat easily as soon as exercise is stopped Tendency to lose fat slowly, even on a "clean," low fat, low calorie diet. Often overweight, even though they don't eat very much Respond best to frequent, even daily, training Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 91 Endomorph training and nutrition strategy When it comes to fat loss, a well-planned, strategic approach to nutrition and training is more important for the endomorph than for any other body type. The endomorph strategy focuses on high levels of activity and extreme levels of discipline and consistency in nutritional habits. Most endomorphs also need some degree of carbohydrate restriction with higher protein levels to compensate. High protein, medium to low carbs High protein, low to moderate carb diets work best for the endomorph. Endomorphs usually have varying degrees of carbohydrate sensitivity and insulin resistance. Therefore, high carbohydrate, low fat diets are usually not effective. Sugar is a major no-no: Processed and refined carbohydrates that contain white sugar and white flour tend to convert to body fat very rapidly in endomorphs because of the way they affect the hormone insulin. Exercise is an absolute MUST Endomorphs generally have a very difficult time losing fat with diet alone. Even a closeto- perfect diet often doesn’t work by itself because the endomorph needs the boost in metabolism that comes from exercise. The endomorph must do everything in his or her power to stimulate their metabolism and this means combining good nutrition with weight training and aerobic training. To diet without exercising means certain failure for the endomorph. Large amounts of cardio Someone with a low endomorph component may stay lean with little or no cardio at all. Endomorphs need a larger quantity of cardio to lose body fat. Most endomorphs will lose fat with surprising ease by doing some type of cardio at least 4 – 5 times per week. Extreme endomorphs usually need cardio every day (seven days per week). All endomorphs will tend to gain the fat back if they stop doing cardio completely. Often, they successfully lose weight, but then put it back on if they haven’t made the commitment to continue exercising for life. Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 92 Get more activity in general Endomorphs usually (but not always) have a tendency towards relaxing as opposed to staying constantly in motion. Their natural inclination is usually to kick back in the easy chair, while their ectomorphic or mesomorphic counterpart might “relax” with a nice 40- mile bike ride. The best strategy for the endomorph is to get active and stay active! You have to get moving! Take up some sports or recreational activities in addition to your regular workouts in the gym. If you’re an endomorph you should get some type of activity almost every day. Make a lifelong commitment to fitness Endomorphs must commit to a lifelong exercise program and avoid quick fixes or any short-term approach to fitness. After reaching the long term ultimate body fat and body weight goal, the endomorph needs to commit to at least three days a week of exercise - for life – to keep the fat off. This should be done for health reasons anyway, but for the endomorph, exercise is essential to maintain a desirable body fat ratio. Once you begin, you must keep going or you will lose your momentum. Every time you stop working out, you can be sure the body fat will slowly start to creep back on. Long “vacations” from physical activity are not a good idea. Get your momentum going and keep it going. Train hard The basic endomorph disposition is towards taking it easy and relaxing. If you are an endomorph, you must fight this urge and train with high intensity. You have to push yourself constantly. Not only must you train almost every day, you must push yourself to train harder every day and repeatedly beat your own personal best. The best advice for the endomorph that I’ve ever heard came from a Zen master; Roshi Philip Kapleau. He said, “Don’t relax your efforts, otherwise it will take you a long time to achieve what you are after.” Increase your training frequency This is important – the endomorph must stay in motion to keep their metabolic engine revving. Staying still for too long is the death of the endomorph. The boost in resting metabolism from training doesn’t last long. For someone with a naturally slow metabolism, the only way to keep it elevated is with a high frequency of training. Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 93 Increase your training duration Losing fat all boils down to burning calories. You must burn more calories than you consume each day. The most obvious way to burn more calories is to do your cardio for a longer duration. 20 minutes is the recommended starting point for effective fat burning, but for the endomorph, this is seldom enough. 20 minutes is a maintenance workout for endomorphs. For maximum fat loss I recommend 30-45 minutes of continuous aerobic activity and in some instances it may be necessary to go as long as 60 minutes until a goal is achieved. Go back to the 20-minute workouts for maintenance only after you reach your goal. Avoid over-sleeping. Endomorphs should avoid excessive sleep. They should be early risers. The chances are good that if you’re an endomorph, you are not an early riser and you often have the urge to hit snooze and go back to sleep. Resist this urge. Getting up early for morning cardio is one of the best strategies for the endomorph. Watch Less TV Any pastimes or hobbies that glue your rear end to a couch are not the preferred option for an endomorph, especially if you also spend 40 hours or more behind a desk each week. This means you should replace as much TV watching as possible with physical recreation or exercise (unless your workout machine is parked in front of the TV and you're on it). Use metabolism-stimulating exercise Weight training exercises that utilize large muscle groups like the back and legs are extremely effective for stimulating the metabolism and for stimulating the hormones that increase fat burning. High rep compound leg exercises (squats, lunges, leg presses, etc) are particularly effective for this purpose. Toning classes, yoga, pilates and similar activities have some fantastic benefits, but for the endomorph, this type of activity is NOT the ideal way to lower body fat. Participate in these activities as a supplement to your regular weights and cardio, but not by themselves. Always be on the lookout for something to motivate and inspire you. Endomorphs sometimes lack motivation, especially in the beginning. The solution is to be on the constant lookout for anything and everything to motivate and inspire you. Read Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 94 biographies. Watch the Olympics, get a training partner, read motivational books, hire a trainer or personal coach, re-write your goals every single day, or enter a before and after fitness contest. Stay pumped up and fired up! Restrict carbohydrates, but never remove them completely The endomorph nutrition strategy leans towards higher protein (and slightly higher fat) diet with more moderate carbohydrates (Similar to a "Zone" diet). This is necessary because most endomorphs tend to be carbohydrate sensitive. People with normal carbohydrate metabolisms can consume up to 50-60% of their total calories from carbohydrates and stay lean, while endomorphs will tend to get fat eating this many carbohydrates. Keep cheat meals to only once per week Endomorphs have very unforgiving metabolisms. They cannot “cheat” frequently and get away with it. One or two cheat meals per week seem to be the limit. Poor daily habits or frequent cheat days always seem to set them back. Cheat days should be reserved for special occasions or as well-deserved rewards for a week of great training and nutrition. Be consistent and persistent The endomorph loses body fat more slowly than ectomorphs or mesomorphs. Therefore, endomorphs must be very consistent and diligent in eating and exercise habits 24 hours a day, 7 days a week, 52 weeks a year. Going on and off diet and exercise programs will never work for the endomorph. Endomorphs will lose body fat just like everyone else, but it almost always takes a little longer. The results will come, but not without time and effort. Patience is a virtue all endomorphs must cultivate. The Most accurate measure of your True Body type One final note should be made about somatotypes: You can’t always jump to conclusions about a person’s body type based only on the way they currently look. If you’ve been training for years, then how you look now might not be the most reliable indicator of your body type. How you looked before you started training is much more revealing. In addition, the way you respond to training and nutrition is also a good indicator of your body type. If you grow muscle like crazy and the fat melts off with great ease, you Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 95 have genetic gifts; you have the mesomorph’s muscle-building qualities and the ectomorph’s fat-burning qualities. How quickly you respond to de-training is also a good indicator of your true body type. What happens when you stop training? Do you hold your muscle gains? Does the body fat stay off? If so, you are genetically gifted. If body fat starts accumulating the second you stop training, you have a higher endomorph component. Beware of absolutes. Here is one of the greatest truths you will ever learn about nutrition and exercise: There is no single best way! When you read diet and training books, keep in mind that what you are reading is “A” way, but it is not “THE” way. Since there is such a wide range of different body types, you should always view "absolutes" with great caution. When it comes to nutrition and exercise, be very suspicious of the words "never" and "always." In the bodybuilding, fitness and diet world, there is a tendency for people to dogmatically believe in a single nutrition or training method while refuting all others. Doing this can seriously limit your progress. The most common example of absolutes is the advice that “carbohydrates will make you fat.” This sends people – of all body types – into a state of total fear of carbohydrates. For someone to lump all people into a single category and make the sweeping proclamation that carbohydrates make you fat, totally fails to take into account the issue of metabolic individuality. The zero carb gurus have caused more confusion by their "carbs are bad" brainwashing than anything in the history of the industry. High protein, very low carb diet programs will work phenomenally well for carb sensitive extreme endomorph body types, while causing other body types to lose their muscle and have their energy levels plummet. The same premise could be extended to exercise programs. There is no single training program that is best for everyone. Some people need daily cardio, some people hardly need any cardio at all. Some people respond very well to high volume weight training, while others become easily over trained on such programs. Again, you must think in terms of your own uniqueness and individuality without being tempted to copy someone else’s program – especially if they are blessed in the genetics department. While there are few absolutes in developing a better body, there are certain fundamentals and laws that apply to everyone. You will learn all of these laws Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 96 throughout this program. Once you’ve mastered the fundamentals of a good baseline nutrition plan, then you MUST make the adjustments for your goals and your body type. Failure to do so could be the difference between great results and zero results. Assume 100% responsibility for your results There's no denying that heredity plays a major role in how difficult it will be for you to lose fat. However, excess body fat is the result of many influences. Genetics is only one of them. Heredity may be a factor that governs your rate of progress and ultimate level of development; however, most of the factors that affect body composition are entirely under your control. Like it or not, the primary cause of excess body fat is your own behavior and attitudes. NO matter what your body type or genetic potential, you can always lose fat by taking consistent action in all the areas you control. The factors you control How much you eat What you eat When you eat What type of exercise you do How frequently you exercise How long you exercise How hard you exercise Your overall lifestyle Your mental attitude about your situation This might offend some people, but the truth is, if you have too much body fat, it’s your fault; you’re responsible. Refuse to accept this, and you’ll never reach your full potential. If you have excess body fat, and you want to lose it permanently, the first step is to accept 100% total responsibility for your circumstances. In a powerful little book called "As a Man Thinketh," the author James Allen wrote, "circumstances do not make a man, they reveal him." What he meant was that we are not products of our environment or our heredity (our "circumstances"), instead, we are products of our own thinking and belief systems. We create our circumstances through positive thinking and positive action, and we create negative circumstances through negative thinking, lack of action and wrong actions. In other words, you are responsible for who you are, where you are, and what you have - and that includes the way your body looks. Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 97 Some people get very upset when I tell them this: They say, "Hold on a minute; are you trying to tell me that when bad things happen to me, it’s my own fault? That I brought unemployment, financial hardships, failed relationships, weight gain or even health problems onto myself? Because if that's what you're saying, that's totally unfair!" With very few exceptions, yes, that’s exactly what I am saying. When you’re not getting the results you want, the easiest thing to do is to cast the blame somewhere else and make excuses: “It's my genetics,” “I have big bones,” “I have a slow metabolism”, “I don't have enough time to exercise,” etc. But if you don’t accept that you’re in control, how can you ever expect to succeed? You might as well grab a bucket of fried chicken wings and plop down in front of the TV. Make no excuses – you are in control! Making excuses is relinquishing control. It’s conceding that you' are at the mercy of circumstances instead of being the creator of your circumstances. You must avoid blaming and take responsibility for your results and your life. Take action! Start working out. Eat better. Do something - do anything - but don't just sit there on the couch and curse your parents for passing you the wrong chromosomes. It’s no surprise that so many people put the blame outside themselves because so many psychologists, dietitians and physicians argue that your weight is determined completely by genetics and if you're fat, "it's not your fault." Please don’t accept this. Genetics are only one factor. Believing that you’re destined to be overweight for life because you've inherited "fat genes" is the most self-defeating attitude you could ever adopt. No one ever said life was fair. In fitness as in other areas of life, there will always be people above you and below you. If you were not blessed with a fast metabolism, you have two choices on how to view your situation; you can either sit around cursing and complaining, or you can get moving and make the best of what you have; you can choose to become the best that YOU can be. So called “limitations” that force you to learn more about exercise, to eat nutritious foods, to adopt a healthier lifestyle, to develop a strong work ethic and to become a more persistent person can be a blessing in disguise. You'll find that when you finally work your way to your goals, you’ll have become a much stronger person than you ever thought you could be. When someone has it easy, they don't develop the qualities of persistence and determination. They often become “coasters.” There are a lot of "natural born athletes” and bodybuilders that “coast” on their genetics. Instead of making them Copyright 2003, Fitness Renaissance, LLC http://www.fitren.com 98 stronger people, being genetically blessed has made them lazier people who never fulfill 100% of their potential. Don't envy them. Before you get mad at your mesomorph friends who can eat whatever they want and never gain an ounce of fat, remember: The more difficult the challenges, the stronger you will become when you overcome them. And as Richard Bach wrote in Illusions, “If you don’t have problems, you will never be the person who overcame them.” Every adversity carries with it the seed of a greater or equivalent benefit. The seed of greater benefit to the genetically disadvantaged is the inner strength that is gained by having to work harder to reach a goal. I'm not impressed with someone who shoots to the top easily. I'm more impressed by someone who gets knocked down over and over and keeps getting back up. I'm impressed with the person who overcomes; the person who has a difficult time achieving a goal – and achieves it anyway. Arnold Schwarzenegger put it this way; "Strength does not come from winning. Your struggles develop your strength. When you overcome hardships, that is strength." Understanding your body type doesn’t mean throwing in the towel if you’re an extreme endomorph. It doesn’t mean, “I’m genetically inferior so I won’t even bother trying in the first place.” Be realistic about your body type and accept the role it plays in changing your body. Don’t get discouraged if you feel you don’t have Olympian genetics. You can overcome nearly any obstacle if you are willing to work hard enough. No matter what your genetic endowment is, you can totally transform yourself with hard work, dedication, persistence and a positive attitude. Conclusion In closing, let me share with you the words of former UCLA Bruins basketball coach John Wooden. Coach Wooden said, “The good Lord in his infinite wisdom, did not create us all equal when it comes to size, strength, appearance, or various aptitudes. But success is not being better than someone else, success is the peace of mind that is a direct result of self-satisfaction in knowing that you gave your best effort to become the best of which you are capable.” Don’t try to become better than someone else; become better than you used to be. Instead of focusing on comparisons, focus on progress and self-improvement. Do the absolute best you can with what you’ve got and you’ll be able to look at the face in the mirror everyday and with the pride and self-esteem of a true winner. Editado Junho 26, 2011 às 14:50 por Ferret Link para o comentário Compartilhar em outros sites More sharing options...
Dan Hibiki 75 Postado Junho 26, 2011 às 01:01 Compartilhar Postado Junho 26, 2011 às 01:01 Acho q vc não entendeu o q o Ferret quis dizer. Entendi ele dizer que saber qual é o biotipo ajuda a saber escolher o tipo de treino, forma de alimentar-se. As informações dos biotipos permitiriam saber pós e contras e assumir melhores cuidados e aproveitar também melhor suas potencialidades. Um ectomorfo com baixo percentual de gordura então não faria aeróbico igual a um endomorfo em cutting, pois ele conhecendo as informações de seu biotipo ele saberia não precisar de fazer aeróbico - Isso foi o que eu critiquei! Link para o comentário Compartilhar em outros sites More sharing options...
Visitante Éverton Udson Postado Junho 26, 2011 às 01:10 Compartilhar Postado Junho 26, 2011 às 01:10 (editado) pelamor de deus Ferret coloca isso no spoler né o texto é longo d+ e atrapalha agente ler as postagens. (por favor) Editado Junho 26, 2011 às 01:14 por Éverton Udson Link para o comentário Compartilhar em outros sites More sharing options...
Supermoderador krebz 3662 Postado Junho 26, 2011 às 02:17 Supermoderador Compartilhar Postado Junho 26, 2011 às 02:17 Então acho q o povo brasileiro é mais inteligente do q vc. Realmente só acha, assim como eu acho que deveria ficar calado. E para o pessoal que não entendeu o que eu quis dizer. Frequente foruns gringos e observe que biotipo é a ultima coisa que é mencionado (ou nem é dito) em topicos de dieta/suplementação/treinos, enquando no brasil é uma das primeiras coisas que o pessoal fala. O motivo para isso é que há diversas variaveis em questão de ganhos de massa, por isso cada pessoa tem de achar o que funciona para sí e não o que um autor X recomenda apenas pela classificação de biotipo. Link para o comentário Compartilhar em outros sites More sharing options...
JokerJP 8 Postado Junho 26, 2011 às 02:25 Compartilhar Postado Junho 26, 2011 às 02:25 Realmente só acha, assim como eu acho que deveria ficar calado. E para o pessoal que não entendeu o que eu quis dizer. Frequente foruns gringos e observe que biotipo é a ultima coisa que é mencionado (ou nem é dito) em topicos de dieta/suplementação/treinos, enquando no brasil é uma das primeiras coisas que o pessoal fala. O motivo para isso é que há diversas variaveis em questão de ganhos de massa, por isso cada pessoa tem de achar o que funciona para sí e não o que um autor X recomenda apenas pela classificação de biotipo. quais foruns de gringo vc frequenta? fala alguns nomes por favor que eu queria ampliar mais minhas leituras. em relação ao biotipo eu acho importante procurar saber qual que a pessoa é pra traçar os objetivos. Link para o comentário Compartilhar em outros sites More sharing options...
Supermoderador krebz 3662 Postado Junho 26, 2011 às 02:30 Supermoderador Compartilhar Postado Junho 26, 2011 às 02:30 (editado) quais foruns de gringo vc frequenta? fala alguns nomes por favor que eu queria ampliar mais minhas leituras. em relação ao biotipo eu acho importante procurar saber qual que a pessoa é pra traçar os objetivos. Biotipo é interessante para ter uma noção do que pode tentar, evitar ou não mas não é regra, saca? Do tipo "putz eu sou biotipo X, não posso fazer Y no treino e tenho que comer isso ou aquilo" Eu não gosto muito do forum do BB (meio zoneado as vezes e muita trollagem pelos topicos), mas pessoalmente indico o anabolicminds e musculardevelopmen Editado Junho 26, 2011 às 02:31 por krebz Link para o comentário Compartilhar em outros sites More sharing options...
Visitante Éverton Udson Postado Junho 26, 2011 às 02:34 Compartilhar Postado Junho 26, 2011 às 02:34 (editado) Realmente só acha, assim como eu acho que deveria ficar calado. E para o pessoal que não entendeu o que eu quis dizer. Frequente foruns gringos e observe que biotipo é a ultima coisa que é mencionado (ou nem é dito) em topicos de dieta/suplementação/treinos, enquando no brasil é uma das primeiras coisas que o pessoal fala. O motivo para isso é que há diversas variaveis em questão de ganhos de massa, por isso cada pessoa tem de achar o que funciona para sí e não o que um autor X recomenda apenas pela classificação de biotipo. Ninguém aqui tá falando q é pra seguir dieta ou treino de acordo com as referencias do biotipo q ele se encaixa ou qualquer coisa do tipo. Nos não somos burros não. E a unica coisa q os "Gringos" tem q o pessoal do forum não tem é grana. E independente de qualquer coisa eu gosto de falar sobre biotipos. E acho legal o pessoal querer saber em qual se encaixa e tal............. Qual o problema?? e vc acha q eu devo ficar calado porq???? (ora, mas tem sempre um chato né) Editado Junho 26, 2011 às 02:37 por Éverton Udson Link para o comentário Compartilhar em outros sites More sharing options...
Supermoderador krebz 3662 Postado Junho 26, 2011 às 02:45 Supermoderador Compartilhar Postado Junho 26, 2011 às 02:45 Ninguém aqui tá falando q é pra seguir dieta ou treino de acordo com as referencias do biotipo q ele se encaixa ou qualquer coisa do tipo. Nos não somos burros não. E a unica coisa q os "Gringos" tem q o pessoal do forum não tem é grana. E independente de qualquer coisa eu gosto de falar sobre biotipos. E acho legal o pessoal querer saber em qual se encaixa e tal............. Qual o problema?? e vc acha q eu devo ficar calado porq???? Eu sei que ninguem está indicando nada, mas o que mais aparece aqui no forum é topico falando de biotipo em suplementação e dieta, por exemplo, como se biotipo X pudesse comer mais calorias que o outro ou tivesse algum suplemento melhor, entende? To falando isso pois é o que eu mais vejo aqui e não vejo nos foruns gringos (curiosamente, pois não sei por que seria mais importante saber o biotipo aqui no brasil do que por lá fora). E parte do que to falando é por experiencia propria, depois de já ter passado por 3 nutri esportista (até achar um bom) e nenhum deles terem feito nada de especial para o meu biotipo, foi apenas calculo de kcal até acertar o que da resultado ou não. Não é problema saber biotipo, mas na prática mesmo vai ter que achar o que funciona para si mesmo basicamente na tentativa e erro, então fica como apenas curiosidade saber mas não muito prático. Link para o comentário Compartilhar em outros sites More sharing options...
Dan Hibiki 75 Postado Junho 26, 2011 às 02:59 Compartilhar Postado Junho 26, 2011 às 02:59 Ninguém aqui tá falando q é pra seguir dieta ou treino de acordo com as referencias do biotipo q ele se encaixa ou qualquer coisa do tipo. Nos não somos burros não. E a unica coisa q os "Gringos" tem q o pessoal do forum não tem é grana. E independente de qualquer coisa eu gosto de falar sobre biotipos. E acho legal o pessoal querer saber em qual se encaixa e tal............. Qual o problema?? e vc acha q eu devo ficar calado porq???? (ora, mas tem sempre um chato né) Gringos não tem apenas mais grana, tem mais poder de compra, mas creio isto está não muito fácil de associar ao assunto dos biotipos. Realmente não gosto desta coisa de biotipos, vira uma questão de identidade, pessoas assumindo com orgulho o biotipo que tem. Acho interessante sim o que se pode conhecer de apectos por algumas características, mas elas não podem determinar ninguém e menos ainda alguém deve se deixar determinar por estas características que são ditas. No campo da psicologia, mais voltada ao estudo da subjetividade, é muito comum a reflexão spinozista "O que pode um corpo?". Cultura influencia bastante o corpo, aqui mesmo no fórum pessoas consomem muitas vezes mais símbolo e imaginação que realidade... que a realidade de algumas pessoas sejam algumas características, sempre complicado saber exatamente o quanto disso elas estão simbolizando ou imaginando. Link para o comentário Compartilhar em outros sites More sharing options...
gustpc 5 Postado Junho 26, 2011 às 03:24 Compartilhar Postado Junho 26, 2011 às 03:24 "E a unica coisa q os "Gringos" tem q o pessoal do forum não tem é grana." todas, vou repetir, TODAS as informaçoes que a gente tem aqui no forum (salvo raríssimas excessões), vieram de outros paises (leia-se: gringos) entao no minimo eles tem acesso a informaçao de qualidade de maneira mais rapida, assim como tb tem acesso a de má qualidade. os dogmas que ainda perpetuam por aqui custaram a serem/estão sendo/nem foram desmitificados, enquanto nos foruns gringos os conceitos são amplamente aceitos (tirando os contestadores de tudo) na minha opiniao falar o biotipo nao muda em muita coisa, só faz as pessoas ficarem com peninha pq vc é ecto/endo e tem que se esforçar mais, OOOO QUE VIDA INJUSTA! Link para o comentário Compartilhar em outros sites More sharing options...
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