Okay, enough of J.J Walkerisms...
The basics of fat loss starts with finding out approximately the number of calories you require daily, just to stay alive (RMR/BMR), then you need to figure in your activity level (Harris-Benedict) and you will come up with an APPROXIMATE idea of the number of calories you need to consume to maintain your current weight.
Next we want to create a caloric deficit. So consume 500 calories less and in 7 days you should THEORETICALLY lose 1lb of body fat while preserving our precious muscle tissue. This is the concept of expending more calories than you consume.
For some this is all they need, plus exercising 3-5 times per week. For these people the fat melts away and they reach their goal easily. But for most of us, we have found that this just is not the case.
Why? Well, everyone is different, and most diet plans are a one-brush-paints all. Some of us are severely obese, some of us are only 5lbs from our goal weight, some of us have metabolic issues and the majority of us have varying SOMATOTYPES.
Who the, what the, huh? Somatotypes? Yes... these are body types that have very different physical characteristics and have very different METABOLISMS!!!
Each somatotype, regardless of gender, will also have various nutritional needs and exercise needs. Yup. No cookie-cutter approaches. Each of us are unique and our approach to fat loss much be treated as such.
Now we are moving into an area that will discuss that not all calories are the same, not all people metabolize starchy carbs the same way, not all people build muscle the same way and some people can't even gain weight!! It can get really confusing.
No worries, I am gonna keep it very simple.
You'll need to take a really good look at yourself in a full length mirror, with just your undergarments on. Ask yourself...
Do I look like a PEAR, with a big ass, hips and thighs, but I have slender shoulders and a smallish upper body in comparison to my lower half? Do I resemble that Grimace character from McDonald's? Do I tend to crave sugary junk food items? Do I have a fair amount of muscle and at some point in my life did someone tell me I have an "athletic build" Then you are most likely a MESOMORPH
Do I look like Big Bird? You know, arms that are fairly thin, and thin legs that taper at the ankle but lots of fat around the chest, breasts, and stomach. Like an APPLE? Do I have a spare tire? Do I gain weight just by looking at food? Am I tired and sluggish alot? Do I seem to have alot of trouble losing weight no matter how hard I try? Do I like pastas, breads, and potatoes? Then you are most likely an ENDOMORPH
Do I look like a string bean? You know all arms and legs, thin shoulders, and hips, small chest and maybe even a longish neck, and I just can't seem to put on weight no matter how much I eat? Do I seem to have lots of energy and need very little sleep to function properly? Then you are most likely an ECTOMORPH
Now you may actually be a blend of two of these body types but one will always be the dominate one. So don't fight it, work with your body, not against it. Here's some tips how to do that!
ENDOMORPHS - APPLES
You need to reduce you starchy carbs particularly breads and pastas, get your starch from sweet potatoes or boiled new potatoes. You need to avoid sugars, especially processed white sugar, and eat brown rice, not white. Your body type stores fat, and does not like to let go of it. Your body is sensitive to starchy carbs, so eat less of those and more veggies and the less sugary fruits like berries, peaches, pears and apples. FIBRE is your friend. Oh and increase that protein intake but keep the fat low. 40-40-20 is your best bet.
Also you may need to exercise more than 3 times per week. What actually works best for you would be low-medium intensity cardio sessions no more than 30 minutes at a time, or 2-30 min sessions per day. This means lots of walking biking, swimming and dancing. Do not get out of breath, break a sweat, but do not get out of breath because you need oxygen to metabolize the fat to burn it off, so sweat it out, don't work so hard that you are out of breath. This is called Aerobic Glycolysis. This is how to melt that fat off.
Also when strength training your program should be using compound movements such as bench press, dead lift, squats, shoulder presses and leg presses because these exercises are great for overall strength building and because so many different muscles are being worked at once, you burn more fat and calories, because our muscles burn fat for energy too you know!!! Oh and you're better off being an early riser! Too much sleep will keep the metabolism for an endomorph at a stand still 6-8 hours is plenty. And if this was high school, the endomorph would be voted most likely to kill the ectomorph. Endomorphs clearly have the most difficult time losing weight and keeping it off.
MESOMORPH - PEAR
The mesomorph at their "fighting weight" is characterized by a good rate of muscle growth. Lucky them. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. An example is an Olympic gymnast.
In fact, the composition of the mesomorph provides the foundations for the best bodybuilding physique or individual seeking improvements in their physique. By keeping their fat levels down and their rate of muscle growth high, they are the ideal physique. Therefore, they will find it simple to build muscle, and if I may say so, they should take advantage of this trait and aim for a balanced physique.
Mesomorphs should train with basic exercises and continue a balanced meal program 50-30-20 of carbs protein and fats. Avoid the sweet treats and eat whole grains and lean protein. Aerobic/cardio activity should be kept at average maybe 3 times per week for 30 minute moderate intensity sessions, but focus on strength training. Actually come to think about it, the ECTOMORPH and the ENDOMORPH may join forces to beat the stuffin' out of that MESOMORPH.
ECTOMORPH - STRING BEAN
Many complain that being an ectomorph is just as challenging as being an endomorph. One of the goals an ectomorph should focus on when following a body type diet is creating more lean muscle weight. This will help fill out an ectomorph's figure.
This does not mean an ectomorph should indulge in greasy overly fatty foods. Doing so will only increase their risk of cardiovascular disease and high blood pressure, whether they are naturally lean or not. Rather an ectomorph should focus on eating multiple times per day and eating nutritious and calorie dense foods. Ample proteins, carbohydrates and fats should be included in the diet. Extra protein may help build more lean muscle. An ectomorph would probably do well to concentrate on more strength training exercises rather than endurance or cardiovascular exercises to help fill out their figure. An ectomorph needn't worry about buying skim milk but should drink 2% instead. Small changes like this can help an ectomorph fill out their figure and maintain a lean but shapely appearance.
I hope this helps a few people today to understand, that you need to work with your body, not against it. KNOW THYSELF!
If anyone wants references regarding this post please e-mail me for the full listing.
BIG FAT BUMP.
THIS - THIS is why One Size does NOT fit all when dieting/exercising.
Especially since some of us don't even fit into just one category! I look like an apple. (According to some calculators, my hips are a little too big making me a banana - i.e. thick the whole way down.) But my eating/exercise profile (that works for me) is the mesomorph/pear one.
I guess I am a mesomorph, but I am actually a fat hourglass shape- I know I am lucky to have a nice hip, chest waist ratio, but after 40, I have begun to fill in a bit.
so, i have a question. first, based on this description i would be an apple. but from measurements (waist to hip ratio) according to another website i'm more of a pear. my question is about the type of cardio i should be doing. i've read countless articles, blogs, web pages, blah blah blah that says the best way to burn fat is to incorporate intervals into cardio, which means getting out of breath. so how can intervals and moderate-paced-non-breath-losing cardio both be the way to burn fat? which am i better off doing?