Ferret
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Posts postados por Ferret
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vish mano, pra abs superior é crunches mesmo, vc pode tentar variar, fazer em maquina, na polia etc
pra juntar os peitorais eu recomendaria:
supino fechado com pré fadigamento do peito
crossover
crucifixo
voce tbm pode fazer bi set com crossover ou até triset com crucifixo (nao sempre, mas de vez em quando pra quebrar platos)
como o supino com pegada mais fechada vai usar bastante o triceps, pré fadigar o peito com algum exercicio isolador como peck deck ou crucifixo (use peso mais leve e faça bastante reps, para fadigar mesmo) por exemplo pode ser muito util, ja que o triceps e o deltoide frontal sao musculos menores e irao falhar antes do peito que é musculo grande e mais forte, por isso algumas pessoas nao conseguem desenvolver bem o peito, ja que nao conseguem usar totalmente todo o potencial dele no supino, o triceps e deltoide frontal "atrasam" no desenvolvimento
agora no caso do crucifixo vc desce normal e na subida ao inves de so encostar, vc encosta os alteres e força eles pra fechar, tipo forçando um contra o outro, faz bastante força um contra o outro e segure a contraçao por alguns segundos
eu tinha quase 2cm de epaço entre os peitorais, fazendo isso consegui unir bem eles
abraço
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overtraining nada mano, relaxa
eu ja fiz treino ABx3 indo de manha e a tarde na academia (dividia o treino em 2 periodos) e fazia mais 45min de aerobico 6x por semana e nunca tive overtraining
se voce come direito e dorme direito, o problema pode ser outro: falta de água
ja parou pra pensar a quantidade de agua que voce toma por dia? aqui um texto pra vc entender melhor:
Os efeitos, muitas vezes sutil, mas devastadora de desidratação
A maioria das pessoas não bebem água suficiente, e os efeitos são sutis, mas
devastadores. Deixe-me explicar. Alguma vez você acordou
de manhã se sintindo tão grogue quase como uma ressaca?. Adivinha o quê? Você provavelmente estava desidratado. Na verdade, uma
"Ressaca" - dores de cabeça, cansaço e fadiga é parcialmente causado pela desidratação de
os efeitos diuréticos do álcool.
Aqui está outro exemplo: Você costuma ter treinamentos excelentes, mas em seguida, alguns
dias, você só não consegue nem terminar o seu treino - você sofre no
fim, ou ainda pior, você realmente não pode mesmo começar? Adivinha o quê? Você provavelmente está
desidratado. Você vê, os efeitos da desidratação são muito sutis.
Pelo tempo que você sinta os efeitos da desidratação, que é tarde demais - você já está desidratado.
Normalmente você não precisa nem associar estes efeitos com a falta de água. Você pode pensar que está
treinando demais, ou que nao esta dormindo o suficiente. Isso é
por que as pessoas as vezes ignoram este aspecto da nutrição.
Todos os processos fisiológicos no organismo dependem da água
Porque há tanta atenção colocado hoje em questões complexas como a proteína
e ingestão de carboidratos, ácidos graxos essenciais, as taxas de macronutrientes e de alto desempenho
suplementos, não é de admirar que algo tão simples como a água poderia ser tão facilmente confundidos com
concedido. A importância de beber muita água e manter adequadamente hidratados
não pode ser suficientemente enfatizada.
A água é o nutriente mais abundante no corpo humano.
Aproximadamente 60-70% do seu corpo é composto de água. Seu sangue é composto de água cerca de 90%. Seus músculos
são a água cerca de 70%. Mesmo os seus ossos são a água de 20%. Sem água suficiente, nada
em seu corpo poderia funcionar adequadamente. Todos os processos fisiológicos em seu corpo leva
lugar em água ou depende da água. A água é necessária para regular o seu corpo em
temperatura, para o transporte de nutrientes, e construir os tecidos. A água é necessária para a articulação
lubrificação, digestão, circulação, respiração, absorção e excreção. Sem água,
você morreria em questão de dias. Nutricionista esportivo Dr. Michael Colgan diz que a água
é pura e simplesmente, "o mais importante nutriente no organismo."
A desidratação diminui o desempenho da força, resistência física e a temperatura do seu corpo aumenta. Este
afeta negativamente a função cardiovascular e reduz a sua capacidade física para
trabalho. Mesmo uma pequena diminuição no nível de hidratação do seu corpo pode diminuir a sua
desempenho. Estudos têm demonstrado que mesmo leve desidratação de 3% do peso corporal pode
diminuição da força contrátil em 10%. Quando 4% - 5% ou mais de peso total é perdido em
água, resistência muscular e aeróbico pode diminuir em 20% a 30%. Se mais de 10 -
12% do peso do corpo como a água é perdida, você pode morrer.
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catabolismo vai vir da dieta, nao de aerobicos
nao precisa ter medo de fazer aerobico 2x por dia, se voce ta tendo o suporte nutricional adequado nao vai perder massa nao
o corpo ta quebrando e construindo tecidos toda hora mesmo
mas cabe a vc decidir se é necessario os 2, eu prefiro os 2 juntos
e outra, use um deficit calorico pequeno, deixe a maior parte do deficit vir do exercicio e nao da dieta
dieta é ruim pra saude, exercicio é bom, com deficit pequeno as chances de perder massa magra sao praticamente nulas, meu cutting eu faço isso com perimetria antes e depois, nunca perdi massa
abraço
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posiçao dos pés:
foto 1: para desenvolvimento geral da perna, pernas afastadas com a mesma distancia dos ombros, pés ligeiramente apontados pra fora
foto 2: para enfase no vasto lateral, pernas juntas e pés retos
foto 3: para enfase no vasto medial, pernas bem separadas e pés apontados bem pra fora
esse do 3 quartos do movimento é pra dar enfase na parte inferior do musculo, por ex: tem gente que exagera no peso nao faz o exercicio corretamente com toda amplitude de movimento, dai a parte inferior nao é muito requerida e acaba ficando um espaço entre os vastos e o joelho
pra consertar isso, vc agacha até o final, e na hora da descida ao inves de subir tudo até ficar em pé, voce só sobe 3/4 do movimento
o mesmo serve pra quem exagera no peso na rosca direta e faz com má forma, dai o biceps nao se extende até o antebraço, fica um "buraco" hehehe
abraço
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ja fiz os dois
aej é bem melhor
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agachamento com pés afastados = enfase no vasto medial
agachamento com pés juntos= enfase no vasto lateral
agachamento com pés na largura do ombro com um bloco em baixo do calcanhar = enfase no reto femoral
agachamento indo até em baixo e so subindo 3/4 do movimento = enfase na parte inferior, "ligar" os vastos ao joelho
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O Lipo 6 é muito mais marketing do q funcionabilidade.
Não é nem reconhecido pelo instituto regulamentarizador de alimentos dos EUA o FDA (como se fosse a Anvisa do Brasil).
Mas diferente da Anvisa eles não bloqueiam o comércio, apenas não aprovam o produto por não cumprir sua finalidade
nenhum suplemento famoso que o povo do forum fica iludido é aprovado pelo FDA
e nem precisa ser para poder ser vendido
Ou seja não é um, produto que tem eficácia garantida.
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testes > especulação
esse artigo só repete o que muitos outros repetem por aí.. mas eu não vi nenhuma comprovação de que o cardio em jejum seria mais eficiente em qualquer trecho desse texto, só um monte de teoria que bodybuilder inventou
claro que ele inventou.. dãaarr
Um dos estudos analisados nesse relatório olhou para ciclistas quando eles treinaram depois de comer e quando eles treinaram durante o jejum. Quando treinou com nada no estômago, cerca de 10 por cento das calorias queimaram veio de proteína, incluindo o músculo perdido, escreveram os pesquisadores.
aqui nao tem nada a ver, o teste foi feito com ciclistas e nao quem faz musculaçao
e provavelmente esses ciclistas nao estao em deficit calorico, entao a quantidade de glicogenio disponivel no musculo deles é bem maior do que alguem que ja ta em deficit por algum tempo
e nao levaram em consideraçao insulina tbm
e a de perder musculo é culpa da dieta e nao de aerobicos, e usar 10% de proteina e musculo durante o exercicio nao vai interferir, ja que ha uma constante quebra e construçao do tecido
Em um estudo separado publicado em 2002, os cientistas encontraram um benefício adicional de uma refeição pré-treino: Mulheres saudáveis que consumiram 45 gramas de hidratos de carbono antes de seus treinos acabou por comer menos durante o resto do dia.
e dai, o que isso tem a ver? comer mais ou menos nao muda nada pra quem segue dieta fixa todos os dias
meio obvio isso:
1. After an overnight 8-12 hour fast, your body's stores of glycogen are depleted and you
burn more fat when glycogen is low.
2. Eating causes a release of insulin. Insulin interferes with the mobilization of body fat.
Less insulin is present in the morning; so more body fat is burned when cardio is done in
the morning.
3. There is less carbohydrate (glucose) in the bloodstream when you wake up after an
overnight fast. With less glucose available, you burn more fat.
4. If you eat immediately before a workout, you have to burn off what you just ate first
before tapping into stored body fat (and insulin is elevated after a meal.)
e outra o estudo é meio vago, nao levou os fatores acima, pode servir pra ciclistas mas pra nós nao
é controverso em estudos academicos, mas funciona muito bem na pratica, eu ja fiz e funciona muito bem
Morning cardio is still controversial in academic circles, but in my book, it’s a
sure-fire way to double or even triple the fat burning effects of your cardio. Ask any highlevel
bodybuilder or fitness model when they do their cardio and the chances are good
that they’ll tell you they’re working up a sweat before breakfast early every morning.
isso que voce postou tenho certeza que nao vai mudar a opiniao de quem ja pratica e tem resultado, muito menos de um fisiculturista
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Caracaaa, ótima evolução também cara!
Você tava definitivamente pele e osso! saudhausdids
Com certeza outro ótimo exemplo de superação!
Aos magrinhos, assim como eu também sou.. Basta ter vontade de mudar!
JA DISSE QUE NAO SO EEEEU AAAAAAAAAAAARGH
tu nao leu nao
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A common concern about doing cardio in the fasted state, especially if it’s done
with high intensity, is the possibility of losing muscle. After an overnight fast, glycogen,
blood glucose and insulin are all low. This is an optimum environment for burning fat.
Unfortunately, it may also be an optimum environment for burning muscle because
carbohydrate fuel sources are low and levels of the catabolic stress hormone cortisol are
high. It sounds like morning cardio might be a double-edged sword, but there are ways to
avert muscle loss.
All aerobic exercise will have some effect on building muscle, but as long as you
don’t overdo it, you shouldn’t worry about losing muscle. It's a fact that muscle proteins
are broken down and used for energy during aerobic exercise. But you are constantly
breaking down and re-building muscle tissue anyway. This process is called "protein
turnover" and it’s a daily fact of life. Your goal is to tip the scales slightly in favor of
increasing the anabolic side and reducing the catabolic side with nutrition just enough so
you stay anabolic and you maintain muscle.
How do you build up more muscle than you break down? First, avoid excessive
cardio. If your lean body mass has dropped, try limiting your cardio on an empty stomach
to 30 minutes, and then it would be highly unlikely that amino acids will be burned as
fuel.
Bodybuilding nutritionist Chris Aceto suggests, "A strong cup of coffee should
facilitate a shifting to burn more fat and less glycogen. If you can spare glycogen, you’ll
ultimately spare protein too.”
Second, give your body the proper nutritional support. Losing muscle probably
has more to do with inadequate nutrition than with excessive aerobics.
Third, keep training with heavy weights, even during a fat loss phase.
Using light
weights and higher reps thinking that it will help you get more "cut" is a mistake: What
put the muscle on in the first place is likely to help you keep it there.
Morning cardio is still controversial in academic circles, but in my book, it’s a
sure-fire way to double or even triple the fat burning effects of your cardio. Ask any highlevel
bodybuilder or fitness model when they do their cardio and the chances are good
that they’ll tell you they’re working up a sweat before breakfast early every morning.
retirado do livro "burn the fat, feed the muscle"
E AI E AI HEIN
fico com a ideia que funciona sim
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so se voce chegar a 120mcg/dia pois dose meio alta pode atrapalhar no rendimento do treino
dai voce pode manda 60mcg antes e 60mcg depois do treino
ou manda td depois do treino, mas dai complica se voce treinar a noite ou no fim da tarde por exemplo
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vai de clemb, é o que se tem de mais eficiente (depois de DNP)
se for colocar cetotifeno junto, pode manda por 4-6 semanas tranquilo, nao vai saturar
aumente as doses de acordo com a tolerancia e nao passe de 100-120mcg/dia
cetotifeno tem efeito sedativo sim, por isso mande antes de dormir, e esse efeito é so no começo
uma boa é vc comprar o asmifen, vem 20 comp de 1mg e custa uns 10 reais
a dose 2-4mg por dia é recomendada
nem sei pq vc ta falando de silimarina pra usar em ciclo de clemb, nao tem nada a ver
nao precisa
abraço
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faz 40 min por dia 8 dias por semana
intensidade mais de 9000
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hola
muy bien
a mi me gustan las claras de huevos
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pelamor de deus Ferret coloca isso no spoler né
o texto é longo d+ e atrapalha agente ler as postagens. (por favor) mals kkk, ja coloquei
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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
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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.
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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.
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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.
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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.
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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
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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.
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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
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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.
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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.
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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
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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
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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
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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.
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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
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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.
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nao, nao pode
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Então acho q o povo brasileiro é mais inteligente do q vc.
+1
quem ignora isso sao os leigos, o povo acha que toda dieta, todo treino e frequencia, todo ratio de macros e quantidade de kcals funciona pra todo mundo
é um dos motivos de muitos nao evoluirem, usar de uma estrategia que nao funciona para o seu biotipo, voce acha que os ectomorfos tem que fazer a mesma quantidade de aerobicos comparado ao endomorfo em cutting? voce acha que os endomorfos tem que comer o tanto que os ectos comem?
genetica interfere sim, metabolismo interfere sim
mas pra cada tipo de genetica e metabolismo existe uma tatica diferente para cumprir os objetivos
quem fala que nao interfere em nada é completo leigo, que nunca fez pesquisa mais profunda no assunto e que so se baseia no que os outros falam
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para de colocar apostrofe depois de todas as palavras que escreve
e se vc treina a 1 ano e tem 60kg vc nem deve comer né
posta ai o que voce come todo dia pra gente da uma risada analisar
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hemogenin é uma bosta, te dá um gás sim mas te dá retenção e te fode muito o figado
Hemogenin é a pior burrada.
hemogenin é suicidio em camera lenta cara! toma nescau 2.0 que eh melhor e mais saudavel pra voce.
leigos.....
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Ontem um amigo meu (estava chapado) chegou em mim e perguntou se meu pal funcionava (deve ter associado meu tamanho a anabols). Fiquei bem chateado, falei pra ele e ele ficou meio sem graça e tentou contornar a situação, mas tipo..nesses casos que vc ve q o kra n ve q vc fica 2 meses comendo frango/ovo/amendoim/albumina todo santo dia, peidando q nem um fdp e se matando na academia e aej pra ter resultados..os kras só olham pra vc e pensam: Ah, o kra toma bomba..tenso viu..
é normal isso, ninguem (salvo rarissimas exceçoes) reconhecerá nossos esforços disciplina e dedicaçao, acham que é so fazer academia e mais nada pra ficar com um shape bom, acham que é so tomar algum anabol que fica grande
da dó dessas pessoas mesmo
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Entendo a sua opiniao cara, mas na boa, voce acha que é o proprietary blend que esconde algo?
sim, proprietary blend é a "formula secreta" digamos assim, se eu quiser ir pros eua e colocar farinha no meu proprietary blend eu coloco, e ainda ponho um nome de uma substancia bonita e ainda falo que tem creatina ao inves de farinha, nao tem controle essa industria
e tem exceçoes, da pra colocar algo sem ser no prorpieatary blend, mas no proprietary blend fica mto mais facil, ja que é blend proprio mesmo
CLA da Integral Medica uns anos atrás nao tinha proprietary blend e tinha adicao de sibutramina (se nao me engano, talvez seja algum outro composto igualmente proibido); muito EA é falsificado ou ja foi encontrado com adulteracoes; muito alimento que diz ter uma tabela na verdade tem coisa diferente e está intoxicado de alguma forma... se for partir do raciocinio "nao tenho como garantir o que estou ingerindo, logo nao vou ingerir" entao melhor voce nem respirar.
tem algumas exceçoes, antigamente tinha um fat burner chamado Triax, funcionava melhor que qualquer coisa, mas dai de tao bom que era foram investigar e encontraram hormonio da tireoide, ta aqui um trecho
The U.S. Food and Drug Administration (FDA) has just issued a warning on Thursday to consumers, advising them NOT to buy or take a popular diet supplement known as "Triax Metabolic Accelerator." The product, which contains the thyroid hormone triiodothyroacetic acid (TRIAC) -- also known as tiratricol -- has been found to cause abnormal thyroid function, and may even result in heart attack or stroke. Other symptoms of the product can include debilitating diarrhea, exhaustion, major weight loss, insomnia, nervousness, excessive sweating -- all common symptoms of hyperthyroidism, or an excess of thyroid hormone in the bloodstream.
agora pelo seu ponto de vista: se for partir do raciocinio "nao tenho como garantir o que estou ingerindo, logo nao vou ingerir" entao melhor voce nem respirar.
o que voce acha mais confiante, comida que voce sompra no supermercado ou suplemento que voce nem sabe o que tem na verdade e que nao é aprovado pelo FDA? meio obvio ne
e sem contar que todo alimento vendido no supermercado tem controle e é aprovado pela ANVISA, e outra claro que anabolizantes vao ser adulterados, ja que é ilegal e sao comprados pelo mercado negro, a mesma coisa serve pra cocaína, maconha e outras drogas... é tudo adulterado
e outra, se fossemos deixar de fazer tudo por isso, nao sairiamos de casa, tem risco de ser atropelado, sequestrado, algum maniaco chegar e te matar
mas entra nao usar esses suplementos e usar, prefiro mil vezes nao usar (minha opiniao)
Nao estou dizendo que ele deva usar isso ai, eu nao usaria nunca tambem, estou apenas criticando seu ponto de vista generalizando que tudo que tem proprietary blend é um lixo e perigoso. Tem varios suplementos decentes que tem proprietary blend mas que dá pra tranquilamente descobrir a quantidade de cada ingrediente presente, além de que sao de empresas famosas que costumam ter lotes fiscalizados pela ConsumerLabs ou coisas do tipo. Deixando claro novamente: respeito tua opiniao, concordo com voce nesse caso concreto... mas pra mim voce está generalizando absurdos
eu nao generalizei nada, e tambem em momento algum disse que tudo que tem proprietary blend é um lixo e perigoso, a minha critica é a ingenualidade das pessoas que tomam esses suplementos, "além de que sao de empresas famosas que costumam ter lotes fiscalizados pela ConsumerLabs ou coisas do tipo"
o povo acha que so pq é uma empresa famosa, o produto é 100% seguro, e consumer labs é piada ne, tem que pagar pra saber os resultados la e tbm nao serve pra nada praticamente, so de alerta pro usuarios enquanto que o produto continua sendo vendido, consumer labs nao é FDA infelizmente
a questao aqui é sao as pessoas ingenuas, nao os mais informados
eu tambem respeito sua opiniao craw, mas depois de tudo discutido cabe a cada um tomar o seu rumo, cada um corre o risco que quer, cabe a cada um decidir o que é melhor pra si mesmo
, deixo claro que em momento algum te acusei de nada, mas quem ja toma suples assim vai ter um ponto de vista diferente e vai ser mais dificil de aceitar certas informaçoes, mesma coisa de convencer um evangelico a virar ateu (digo no principio, nao to querendo convencer ninguem a usar ou deixar de usar, so to alertanto e falando o que realmente acontece na industria la do eua)abraço
Abracos
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eu sou endo, mas tenho escapulas aladas, braço e pernas longas kkk, e cintura baixa
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Cara se tu quer crescer use as drogas já consagradas como M-drol ou H-drol ou ainda os hormônios clássicos. Do contrario mantenha alimentação e suplementação básica.
Este suplemento é cheio de porcarias que eu nem sei o que fazem e o pior não da pra saber o quanto tem de cada elemento. Vai arriscar?
O basicão acho sempre melhor.
hahaha voce mesmo se contrariou, mano ngm sabe o que realmente tem nas caps di m drol, so uma analise de laboratorio pra saber
nunca (nunca) que so contem o que ta escrito no pote, sempre escondem coisa no proprietary blend
fica aqui um alerta sobre o m drol tbm: Este suplemento é cheio de porcarias que eu nem sei o que fazem e o pior não da pra saber o quanto tem de cada elemento. Vai arriscar?
o texto é longo d+ e atrapalha agente ler as postagens. (por favor) 
Duvida-Cutting
em Treinamento
Postado
Déficit é déficit. Sendo da dieta ou de aeróbicos o seu organismo vai se comportar da mesma forma.
nao é nao, falou sem saber, puro "broscience" que os outros te falam e vc acredita
voce provavelmente nunca fez uma pesquisa mais aprofundada ou nunca leu nenhum livro sobre isso
leia esse trecho:
4. Usar o exercício para queimar a gordura ao invés de dietas com baixa caloria
Para perder gordura corporal, deve haver um déficit calórico. Tais são as leis da
termodinâmica e equilíbrio energético. No entanto, há mais de uma maneira de criar uma
déficit calórico. É uma maneira de diminuir a sua ingestão de calorias dos alimentos. A outra é
aumentar a quantidade de calorias que você queima por meio do exercício.
Das duas maneiras de criar um déficit calórico, queimando as calorias pelo exercicio é o metodo superior
Isto é porque os déficits de calorias grandes causar perda muscular e fazer com que o corpo entre no "estado de economia de erergia" e diminuir a taxa metabolica. Ironicamente, a maioria das pessoas fazem o oposto: Elas cortam muitas calorias
e fazem muito pouco exercício ou entao nem fazem. Isto provoca uma diminuição da massa corporal magra e
invoca o mecanismo da fome.
Paradoxal que pareça, a abordagem mais eficaz para perda de gordura é comer mais
(Manter a redução de calorias pequeno) e deixar o exercício queimar a gordura.
Por que alguém iria recorrer a dietas de com calorias muito baixas quando eles podem queimar mais gordura
de forma eficiente através de exercícios? Talvez eles acreditam que comer mais alimentos e treinar
ao mesmo tempo os resultados irao se anular. Há também uma tendência hoje em dia para evitar o excesso de aeróbica
exercício por causa da falsa crença de que ele vai fazer você perder músculo. Muito pelo
exercício combinado, ao contrário aeróbica com musculação - é o único método de perda de gordura
que permite a você criar um déficit calórico e queimar gordura, sem abrandar o
metabolismo.
Aqui estão as razões para criar o maior deficit peloo exercício - e não pela dieta - é o método superior de perda de gordura corporal:
1. Exercício - treinamento aeróbio e peso - aumenta sua taxa metabólica.
2. Exercício cria um déficit calórico sem que o corpo entre em modo de economia de energia.
3. Exercício é bom para sua saúde. Fazer dieta é prejudicial à sua saúde.
4. Exercício, especialmente o treinamento do peso, dará os sinais para seu corpo para manter o músculo e
não queimá-lo para a energia. Dieta sem exercício pode resultar em até 50% do
perda de peso de vir de massa corporal magra.
5. Exercício aumenta a queima de gordura enzimas e hormônios.
6. Exercício aumenta a sensibilidade à insulina de células de modo que os carboidratos são queimados
de energia e armazenada como glicogênio em vez de serem armazenadas como gordura.
tirado do livro "burn the fat, feed the muscle - tom venuto"
RESUMINDO: o organismo NAO VAI se comportar da mesma maneira e a maior parte do deficit deve vir de exercicio
"E não faz diferença nenhuma para a perda de gordura fazer em jejum ou não. Aliás sem jejum pode até ser melhor, você consegue uma maior intensidade assim."
faz sim, as condiçoes que o corpo esta em jejum é diferente do que quando está alimentado, isso é muito controverso nos estudos, mas pergunte pra qualquer fisiculturista ou fitness model pra voce ver, fala isso pro big raffa pra voce ver a resposta que ele te da
"Você pode escolher fazer seu déficit com a dieta, com aeróbicos ou com os dois. O que ficar melhor para você."
só leigos escolheriam fazer o deficit só com a dieta e arriscar perder tecido muscular, e ainda parar completamente a perda de gordura depois de um tempo, baixar o metabolismo e mais inumeros maleficios
o corpo humano desenvolveu um metodo de defesa ao longo de seculos de evoluçao, que é baixar a taxa metabolica e as calorias queimadas para economizar energia, pense nos homens primitivos, eles tinham ou que matar o animal pra comer ou esperar o plantio ate a hora da colheira; voce provavelmente ja ouviu historias de pessoas que se perdem em lugares remotos e sobrevivem por meses só com agua ta ai o exemplo da defesa que o corpo tem devido a falta de "combustivel"
o mesmo acontece se voce fizer cutting somente com deficit vindo de dieta (ok, nao tao extremo assim mas é o mesmo principio), vai ter uma hora que a estagnaçao irá chegar, e mesmo se tirar mais calorias ainda nao vai adiantar nada. salvo raras exceçoes
"E com relação à manter a massa magra, ela depende basicamente da dieta (ingestão suficiente de proteínas) e do treino com pesos."
nada a ver, nao tem a ver somente com ingestao de proteinas, mas sim com carbos e gorduras tambem, e principalmente de quantas calorias no total e quantas calorias de deficit
tenta fazer uma dieta com no maximo 100g de carbo pra ver se voce mantem sua massa
entao meu caro, nao faça afirmaçoes sem antes uma pesquisa mais aprofundada
abraço