How to Get Past a Weight Loss Plateau
Even the best-laid plans can falter.
Weight-loss plateaus happen to virtually everyone who is trying to lose weight. At some point, you may well find that your own progress has stalled, even if you’re continuing to exercise and eat well. The good news is, these are extremely common and are no cause for despair.
All it takes to get your body over the hurdle is the right push. It’s not just about physiology but also psychology. You may be experiencing this challenge because you have simply run out of the motivation required to reach your fitness goals.
This is also a very common experience and nothing to be ashamed of. Again, all you need is a jolt to get you going again. One of the best ways to jumpstart your fitness journey is with a fitness workout challenge.
A challenge with a strict time limit and structure, such as a 30-day challenge, is the ideal way to get things going again. The following are the very best fitness challenges to help you overcome this temporary roadblock.
30-Day Full Body Fitness Challenges
If you really need to feel the burn, then you need a full-body custom workout plan to reignite every muscle in your body.
There are many effective ways to do this, but the most popular ones involve you dedicated each day of the week to a different body part, with one day off for rest.
So Monday would be your lower body day, Tuesday your upper body, Wednesday your cross-fit, and so on.
30-Day Cleanse Challenges
One sure-fire way to get your weight loss back on track is with a 30-day cleanse. There are countless ones to choose from, from paid programs like The Clean Program and ones you can easily do yourself, such as the Master Cleanse.
If you’re on a high-protein diet or are bulking up, certain types of cleanses are best avoided until you can gradually adjust your diet. Alternatively, there are a number of high-protein cleanses which will whip you into shape.
30-Day Ab Challenges
Sometimes the most effective workout challenges are those with a visible and tangible goal at the end. Telling yourself, you want to get shredded within a month is a powerful visual motivator that will jump-start your weight loss journey in a heartbeat.
There are several highly-recommended ab challenges you can undertake without having to spend a single penny. Try the 30-day ab challenge app to start with, so you can game-if your weight loss and push yourself to the finish line.
30-Day Squat Challenges
This one is especially popular with the ladies, for a good reason. Workout routines that make you look and feel good in a rapidly short period of time are few and far between.
The simplicity and ease of most squat challenges are a key part of their appeal and a great way to build up your motivation again.
Start off with just a few squats and keep building until you’re doing hundreds a day by the end of the month.
Learn More
It takes more than fitness challenges to reach the finish line and achieve the body of your dreams. You need support, expertise, and discipline to ensure your body is the very best it can be.
If you want the support and information you need to reach the top, don’t hesitate to get in touch with us today. We’re here to get you on track – your success is our mission.
Will a Weight Loss Plateau Go Away on Its Own?
No. It’s challenging to lose much weight without some physical fitness or movement. If you’re not actively and constantly moving, losing the calories needed for weight loss becomes tough.
How Long Does It Take to Break a Weight Loss Plateau?
Studies show that weight loss plateaus happen after 7 Months of maintaining a low-calorie gameplan.
Is a Weight Loss Plateau Good?
No. It can be frustrating but keep in mind, this stage in your weight loss journey is normal. Almost everyone goes through this delay. Most important is to never give up or quit.
How Do You Speed Up Weight Loss?
Strength Training or actively moving is essential. It’s always a good idea to lift weights every day. Another important tip is to consume protein every day. Get enough sleep and don’t be afraid to gain weight. Keep in mind; fear is what attracts. Consume Fiber and Whole organic foods regularly.
Want to experience a 21-day transformation Challenge? Great! Click on the image below to learn more!
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Cardio For Weight Loss: 6 Crucial Facts To Keep In Mind
Cardio For Weight Loss: 6 Crucial Facts To Keep In Mind
If you’re just establishing your exercise routine, here are some crucial facts about cardio for weight loss. Keep them in mind when developing your routine.
If you immediately turned to cardio when you started trying to lose weight, you’re not alone. When it comes to weight loss, it seems like most people associate the treadmill or the track with their path to a smaller waistline.
Cardio is definitely an important part of any workout routine, but there are some important things to keep in mind if you want to use cardio for weight loss. You have to make sure that you plan your workouts effectively to get the maximum benefit.
When you’re developing your routine, keep these six crucial facts in mind. They’ll help you get the results you want!
1. You Can’t Just Do Cardio
This first fact might seem like a weird choice to start off with. After all, isn’t the whole post about using cardio for weight loss?
Here’s the thing, though — if you want to lose weight in a healthy way, you can’t have a workout routine that’s 100% cardio. You’re going to need to incorporate strength training into your schedule if you really want to see results.
Strength training helps to build muscle mass, which will help you out down the line by speeding up your metabolism and burning additional fat. Basically, the more muscle you have, the more calories you’ll burn on a regular basis.
Great, right?
If you’re only doing cardio, on the other hand, you won’t just be burning fat — you’ll be burning muscle, too. The last thing you want to do is to burn what will help you lose weight.
If you really want to go all in for both your strength training and your cardio, we recommend putting those workouts on separate days. (Think cardio on Monday, strength training on Tuesday.) If you really want to do both on the same day, though, do your strength training before your cardio. Strength training uses more energy, so you’ll need to be at 100% before you start.
2. You Don’t Have To Stay In The Fat-Burning Zone
We’ve all fallen victim to that pesky little display on the treadmill, or checked our Fitbits religiously to make sure that we’re in the golden “fat burn” zone. What does that even mean, anyway?
It’s easy to believe that you won’t burn any fat unless your heart rate is in that magic zone. That’s not completely true, though.
The name for the zone is a little misleading. It’s not that you’ll only burn fat in that zone, it’s that a larger percentage of the calories burned comes from fat. You’ll still be burning fat in the cardio or peak zones.
What’s most important isn’t the percentage of burned calories that come from fat. If you’re going to pay attention to one of the numbers lighting up your screen, it should be total calories burned. The number of calories you burn is way more important when it comes to the big picture.
And speaking of the number of calories you burn…
3. You Don’t Have To Burn 500 Calories
We can understand where this number came from. It’s a nice, round number, it sounds like a lot, and people feel accomplished when they can say that they burned 500 calories over the course of their workouts.
What’s problematic, though, is when people think that they have to burn 500 calories for their workouts to have any effect. Depending on the type of workout you’re doing, your cardio workouts can burn fewer than 500 calories and still be great for you.
High-intensity interval training (HIIT), for example, is a series of high-intensity workouts done in short bursts. You might not burn 500 calories during your thirty-minute workout, but you’ll keep burning calories at a higher rate for hours after you leave the gym.
4. Your Workouts Don’t Need To Be Long
When you think of cardio, do you think of long runs that take a ton of time out of your day? There’s a common misconception that your cardio has to be long, slow and steady to mean anything.
Even if you don’t have an hour to spare for your workout, go for a HIIT workout instead. The quick workout will still get your heart rate up, burn calories, and give you the cardio training that you need.
People who swear by the treadmill can still get the benefit of a shorter workout. Doing shorter sessions at a higher intensity will help you get more out of your workout in less time.
5. You Should Snack Before Your Workout
There are lots of runners who enjoy waking up early in the morning and going for a run first thing. That’s a great way to start your day…as long as you eat something before you head out the door.
When you’re in a calorie-burning mindset, it’s easy to think that to burn more calories, you shouldn’t eat before you workout. If you don’t eat ahead of time, your body has to burn off the fat that’s already on your body for energy, right?
Nope, not for cardio. Your body needs something to fuel it, and it will turn to the carbs and fat in your muscles, not the fat in your fat cells.
We’re not saying to eat a full meal and then go for a run — just eat a light snack to give your body something to work with.
6. You Still Have To Eat Right
Speaking of eating, you still have to have a proper diet if you’re planning on using cardio to lose weight. Just running an extra mile every time you opt for a cookie instead of a carrot stick won’t really help you out.
If your diet is still poor, doing lots of cardio will only do so much. Nourish your body with the right foods for the workouts you’re doing. For example, you incorporate a lot of strength training into your routine, make sure you eat enough protein.
Cardio combined with eating well can help you sculpt your body into the shape you want to see.
Use Cardio For Weight Loss Effectively
If you keep these crucial facts about cardio for weight loss in mind, you’ll be able to see better results. Make the most of your workouts and use your cardio effectively. Your body will thank you.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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How To Create A Daily Exercise Plan That Works For You
How To Create A Daily Exercise Plan That Works For You
If you’ve started working out countless times but you can’t quite stick to the routine, don’t give up. Here’s how to create a daily exercise plan just for you.
Who hasn’t decided to lose weight at one point and time in their life? In the beginning, there is a lot of enthusiasm, but as time goes on it becomes harder to stay motivated. Even if you’re paying for a monthly gym membership, you may not stay the course and it becomes money down the drain.
Creating a workout plan and sticking with it requires commitment and motivation. You may want to hire a fitness trainer, but he won’t be with you seven days a week.
Asking friends and family members to hold you accountable is a good idea, but is it realistic. If they see you are not taking their encouragement to heart, you will be left to figure it out on your own.
So what is your going to do to stay focused and engaged? Continue reading for our tips on creating a daily exercise plan.
Create a Plan with Realistic Goals
The first step to make a workout plan that is suited for you is to include realistic goals. It is easy to say you will run five miles every day. But how likely are you to do it if you don’t even own running shoes?
Get real with yourself and consider goals that you can actually reach. Start small and increase exercises, repetitions and time limits as you go.
At the end of each month reassess your goals and adjust according.
Make a Personal Pledge
Creating a workout plan is a great decision. Wanting to live a healthier lifestyle is to be commended.
Before sharing your goals with others, make a commitment to yourself to reach your ultimate goal. You can do this by creating a personal pledge.
The pledge can include a mission and vision statement that outlines the reason you are on this journey. It can also include what it will mean to you to reach your ultimate goal.
Next, include a few specific things you want to commit to. Examples could include things like working out three times a week, eating healthily or losing at least five pounds a month.
Date and sign the pledge, and then place it somewhere you can see it daily. You can also be creative and decorate the pledge or place it in a unique frame.
Create a Work-out Calendar
Establishing set times to work-out can help keep you moving forward. Whether you are working out at a set time of the day, or sessions scheduled at varied times, having a calendar is a good idea. Calendars also help you stay organized.
Your calendar can be a physical paper calendar that you hang on a wall or place on your desk. It can be something on your computer or a digital calendar on your phone.
Calendars can be used to set schedules for your work-outs. You can also use it to notate that you exercised and what exercises you performed.
Make your calendar a source of motivation by writing accolades for a job well done.
Get an Accountability Partner for your Daily Exercise Plan
Accountability partners aren’t necessarily people interested in working out but should be individuals that understand the importance of doing so. It can be a friend, relative, coworker or acquaintance.
You want someone who is genuinely committed to helping you reach your goals and will be empathetic when you struggle. You do not want an accountability partner who is judgmental or will quit if you don’t reach your goals.
For the partnership to work the two of you would need to sit down and come up with a plan that is mutually acceptable. Next, you will determine effective ways to help keep you motivated and accountable to your milestones.
Keep in mind that the accountability partner is only a part of your daily exercise plan, not a requirement. If the relationship with the partner is not working, you can always find someone new. Before severing ties, make sure you are not self-sabotaging because you’re being called to task.
It doesn’t hurt to have multiple accountability partners.
Try an Exercise App
In the digital-driven world, there is an app for everything. If you have a smartphone, you can always have fitness tips and instructions at your fingertips.
Apps like Fitbit helps users track their activity, exercise, sleep, and weight. It is an ideal workout companion worth looking into.
Some work-out apps offer users a community they can connect with to share ideas. Some even offer playlists, maps, recipes, and other healthy lifestyle tips. More importantly, you have a means for automatically tracking your work-out activities.
If you are really good with apps and digital gadgets, you will want to make a comparison of the numerous apps on the market. You may find one to eliminate the need for a paper calendar and act as an accountability partner.
Join a Workout Group
Workout groups are a good way to stay motivated. They also make work-outs fun and engaging. Having the opportunity to meet new people can also lead to new friendships and openings to network professional.
Exercise groups can make a workout plan more enjoyable. They can also expose you to new ways of exercising.
When most people hear the work-out group, they immediately think of a group of people at the gym participating in exercises led by an instructor. Not today. In the world of exercise, a work-out group can mean cycling, Taekwondo or a Zumba class.
Don’t limit your search for workout groups to the local gym. Consider looking into meet-ups and other social sites that bring people together.
Incorporate New Activities
Exercise comes in many forms. At its core, it is a physical activity that promotes good health and physical fitness.
One reason people don’t stay engaged or committed to their workout plans is that they often become boring and repetitive. If you want to keep exercise exciting create a workout plan that includes multiple activities.
This is perfect for people with flexible schedules and free time in the early mornings, evenings and weekends.
Tennis
Tennis is a great way to exercise. You can get a great workout learning to play tennis if you’ve never played before. Or you can sign-up for cardio tennis, which gets the heart pumping while learning tennis drills.
Cycling
Cycling is something you can do with a partner or alone. Many cities are installing bike trails as well as making city streets bicycle safe. Purchasing a bike is an investment that will pay off in the long run.
Cycling also gets you outdoors and can take you on many adventures.
Swimming
Like tennis, swimming is an activity that has just as many benefits for the novice as it does the experienced participant. Gyms and fitness centers that have swimming pools often offer water aerobics, which is a great way to exercise.
Some local governments offer free or low-cost swimming lessons at recreation centers that have swimming pools.
These are just a few suggestions. Any sport or activity that increases your cardio can be used to keep you moving.
Plan Your Meals
Part of a successful exercise plan is monitoring what you eat. It makes no sense put all that work into exercising, losing weight and toning up, to keep the same poor eating habits.
Having a meal plan helps you monitor your calories. It also helps you keep a set schedule for your meals.
As you build your own workout plan, consider looking into meal prep. This way you have pre-planned, prepared meals that allow for portion control. With meal prep, the focus is on nutritious low-calorie meals that include a protein, starch, and vegetable.
The ultimate goal is to stay away from menus that require too many ingredients.
Take Part in a Fitness Challenge
Fitness challenges are a good way to jumpstart your daily exercise plan. These challenges are typically designed to provide everything you need from a daily schedule to menu ideas and guidance from a trained professional.
During the challenge, which usually lasts several weeks or a few months, you will learn everything you need to build your own workout plan. The fitness instructors will teach you everything you need to succeed.
Do your research ahead of time to ensure the challenge you choose is right for you and your fitness level. Don’t allow yourself to become overwhelmed by thinking the exercises or daily schedule is too advanced. Ask the trainer to recommend a different challenge.
Once you have the right plan, take what you learn from the personal fitness coaches and incorporate the techniques into a personal plan. Modify the plan to create an ongoing strategy for the fitness lifestyle you can continue going forward.
Later on, if you find yourself falling off the wagon by doing it on your own, take a moment and regroup. Don’t be afraid to return to a more structured challenge under the supervision of a fitness coach.
Make Sure You have Recovery Days
Exercise doesn’t have to be all work. Truth be told, you should have a couple of days that are not focused on specific exercise activities. When creating a workout plan always incorporate recovery days.
To some, the best thing to do on recovery days is to relax and not think about exercise. In reality, recovery days are days set aside to recover from intense activities or training.
Your recovery days can be the weekend, or they can be dispersed throughout the week. Here are two good activities that can be done on these days.
Nature Walks
If the city you live in has a good parks system, they usually include a walking trail. Set aside time to walk the trail and enjoy nature. This can also be a good out for couples to have some time together or to get the kids outside.
Nature preserves are also a good way to relax and unwind, while still partaking in low-impact exercise.
Yoga
Not only does yoga improve your mental, physical but also spiritual well-being, it also improves your flexibility and muscle strength.
Yoga is an activity you can do from the comfort of your home, at the beach or in a yoga studio. Because it can be done alone you can decide how to incorporate it into your daily exercise plan.
Dancing
Ballroom dancing, country line dancing, and Stepping are all fun activities that are also relaxing and fun. There are other dance types, but you want one that is low impact. Some dancing requires a partner so the added bonus can be a night out on the time with a loved one.
The ultimate goal of recovery days is to stay active while allowing the muscles to recover from intense workouts.
Give Yourself Accolades
As you continue on your journey celebrate your accomplishments. It’s a great motivator to keep moving forward on your journey.
Accolades can be as simple as a Post-it note attached to the bathroom mirror, stating “You Did It!” You could also buy celebratory stickers to notate the days you reach your daily goals. If every day has a sticker, reward yourself with a treat or gift.
If you have a favorite motivational saying, produce t-shirts with the quote to wear to the gym. Customize your work-out gear with personal mission statements.
Another way to stay motivated is to purchase a dream outfit. Keep it in a garment bag, but attach a letter from a loved one acknowledging your accomplishment. When you reach your goal plan an outing to wear your outfit, and then read the letter.
It’s all about motivating yourself and staying the course. Celebrate yourself whenever you can, to remain positive.
We Hope You Found These Tips Useful
Creating a daily exercise plan has many variables. Exercise is key, but there are other components that bring your healthy lifestyle full circle. Most importantly, you will need a positive state of mind and a commitment to change your overall approach to exercise, eating and goal-setting.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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A Crash Course In What To Eat For Your Body Type
A Crash Course In What To Eat For Your Body Type
Have you ever heard of diets based on the type of body you have? Here’s what to eat for your body type, and how to know if this works for you.
The term “different strokes for different folks” has never been truer than when it’s applied to diet and exercise plans.
We all have that one friend that never puts on a single pound no matter how many chocolate bars they wolf down. Then there are those unfortunates who cannot reach their goal weight no matter how much they exercise or how long they stick to their meal plans.
Turns out it hasn’t got much to do with the speed of your metabolism. Although in some ways, it has everything to do with it.
It’s not how fast your metabolism works, but how it works in relation to the type of body you’re born with.
Find a happy medium by learning how to exercise and what to eat for your body type. The results will amaze you.
What Body Type Are You?
Typically when we consider different body types we think of our general shape. This is especially true for women.
These shapes are usually referred to as ”apple” or android body type, and “pear” or gynoid body type. Less commonly, we may refer to ”hourglass”, and “ruler” body types. These are all pretty accurate descriptions of body shapes.
Yet, when it comes to eating for your body type, finding the right balance goes a little deeper than first impressions.
It has to do with metabolism, bone structure, and how your body reacts to exercise. Find out where you fit in when it comes to body types.
Endomorph
Endomorphs usually fall into the pear-shaped category. They battle to lose weight and keep it off thanks to a slow metabolic rate. When they do exercise, they gain muscle easily, but it’s never as bulky as they’d like.
If you have any of the following traits, you are probably an Endomorph:
- A rounded body shape
- Medium to large joints and bone structure
- Short limbs
- Small shoulders
Due to their sluggish metabolism, endomorphs fall asleep easily and can have bouts of unexplained fatigue.
Bottom line, endomorphs have the highest body fat percentage of all body types. They have to work much harder and follow a strict eating plan to get into shape.
The good news is that the rewards are so much greater when you do achieve your goals. A fit female endomorph is the pinnacle of feminine allure, with a toned, yet softly rounded physique.
Ectomorph
Most supermodels are ectomorphs. This highly fashionable body type is fragile and delicately built, with little fat or muscle.
While these may seem like attractive characteristics, ectomorphs have their own set of problems. Low muscle mass means that well-developed muscles are a pipe dream for most of these individuals.
Ladies tend to complain about being flat-chested and lacking in the curves of their endomorph counterparts. Men usually see themselves as too skinny and wiry.
These are the most common characteristics of endomorphs:
- Small joints and bone structure
- A skinny physique with low body fat
- Long arms and legs
- Small shoulders
- Little muscling
- A fast metabolism
- Hyperactive tendencies
Ectomorphs wage an ongoing battle that many of us would love to fight. They struggle to put on weight. Unfortunately, the same applies to muscle.
Mesomorph
Mesomorphs have the best of both worlds. They are naturally lean and build muscle easily. On the downside, their bodies can pile on the pounds of fat given the chance.
These are the main characteristics of mesomorphs:
- Lean and muscular body
- Natural strength
- Medium size bone structure and joints
- Efficient metabolism
- See results from exercise quickly
Female mesomorphs usually have a shapely, hourglass figure. Males tend to take a classic V-shape, with wide shoulders and narrow hips.
Working Out a Plan for You
People aren’t made according to factory specifications, so it’s totally possible to have characteristics from more than one body type. Figure out which description most applies to you when choosing an eating plan for your body type.
One of the easiest ways to avoid disappointment is to be realistic about how you want your body to look.
Achieving the super-ripped physique of professional bodybuilders may not be ideal for you. It’s important to realize that you can be fit and healthy without going to those extremes. You have a life to live outside of the gym.
Now that we’ve got that out of the way, scroll on down to see what you should eat for your body type if you want to get into top shape fast.
What to Eat for Your Body Type
It’s important to remember that there is no right or wrong body type. Everybody can benefit from eating the kind of foods that suit their body type.
Here are some pointers to help you get on the right track.
Eating Plan for Endomorphs
Endomorphs are usually insulin dominant which means their bodies store energy easily in the form of fat.
This doesn’t mean you’re doomed to a lifetime of being overweight. It simply means you have to eat foods that get your metabolism pumping and work out enough to prevent the fat from settling.
Endomorphs fare best on a diet that is high in fat and protein. The ideal ratio is 25% carbs, 35% protein, and 40% fat. It’s best to keep your carb intake to those times when you’ve already used up a whole lot of energy exercising.
These kinds of eating plans will ensure that your retain and build on the muscle you have while restricting the amount of energy that’s stored as fat.
Stick to ”good” carbs like whole grain bread, brown rice, amaranth, millet, corn, barley, potatoes, and quinoa. Vegetables are a great source of healthy carbs as well as vitamins and minerals.
Stick to healthy fats like avocado oil and olive oil.
Diet Tips for Ectomorphs
While ectomorphs can eat what they want without gaining much weight, a healthy diet is imperative to achieve a toned, healthy body.
If you are an ectomorph, you’ll need loads of nutritious calories to build muscle and replace spent energy efficiently. This means carbs – and plenty of them.
An ideal ectomorph eating plan should involve eating high carb foods throughout the day and upping your intake just before and after your workout. The magic formula is 50 percent carbs, 25 percent protein, and 25 percent fat.
Breakfast is the main meal of the day for ectomorphs and should be heavy on the complex carbohydrates and protein. Try to fit in another 7 or 8 meals spread throughout the day.
Focus on consuming vegetable and fruits at every meal and add starchy carbs like potatoes every second meal. Whole grain, unprocessed foods are always best for optimum health and vitality.
Whey protein and high-calorie shakes can help to boost your weight gain and a cheat meal every so often won’t harm your progress when you’re an ectomorph. You are free to tuck into a cheeseburger, as long as you don’t make a habit of it.
Mesomorph Meal Ideals
Mesomorphs fall somewhere in the middle of the other two body types and usually thrive on a balanced ratio of carbs to proteins and fats. The best way to split these is often 40% carbohydrate, 30% fat and 30% protein.
Because of their propensity to put on weight, mesomorphs fare better when they stick to low -fat proteins and complex carbohydrates.
Greek yogurt, eggs, poultry, and seafood are good sources of protein, while green vegetables, whole grain foods, and low-sugar fruits are excellent for carbs. High-fiber foods will reduce sugar cravings and help you to feel full for longer.
Try to cram most of your carbs into your breakfast meal, as well as before and after exercise. Vegetables, lean proteins, nuts, seeds, and fruit are the best options for meals in between these times.
This means you’d try eating some higher carb or starchy carb foods in the morning, as well as during/post exercise. The rest of your meals should contain fewer carbs and more fats and protein.
If you feel that you need a little extra kick during an intense workout, you can indulge in an energy drink to give you a boost.
Work Out Tips for Your Body Type
On its own, eating the correct diet will do a lot for your appearance and self-esteem as well as help you to slim down.
However, diet alone won’t give you the body you want. Exercise is imperative to get into the best shape you can.
Best Exercises for Endomorphs
Endomorphs seldom have trouble bulking up, the problem is that often this bulk takes the form of fat and not muscle.
While regular weight training will work wonders to build up muscle, you need the fat burning benefits of cardio too. The magic formula for endomorphs is often 4 days of weight training per week, making sure to include a cardio session each time.
When you’re just starting out, it’s perfectly okay to stick to low impact exercise as long as it gets your heart pumping. Ideally, you should choose an activity that checks the following boxes:
- can continue for at least 20 minutes
- uses the large muscles like legs and back
- involves continuous, rhythmic movement
As your muscle mass increases, your metabolism will follow suit. It’s perfectly normal to go through cycles of change as you progress. As things become too easy or no longer interest you, adapt and move on.
Winning Workouts for Ectomorphs
Fortunately, with low body fat, it’s easier to achieve well-defined muscles even with small gains when you’re an ectomorph.
If you want to bulk up you are going to need to go hard, and you’re going to need to do it often. Heavy weights and low reps are the way to go.
Compound multi-joint lifts work well for this body type. These include:
- bench press
- back and front squats
- stiff-leg deadlifts
- pull-ups
- barbell overhead presses
There’s no such thing as ”leg-day” when you’re an ectomorph. Try to incorporate as many muscle groups as you can into every workout.
While cardio is good for your overall health, too much can turn your body into a fat-burning wasteland. A quick spin on the bicycle or a brisk walk should do the trick.
BasicTraining for Mesomorphs
When you’re a mesomorph almost anything goes, and you can really enjoy yourself at the gym.
Resistance exercises using your body weight will help to tone, firm and shape your body while burning fat at the same time. Think yoga, calisthenics, and gymnastics.
As a mesomorph, your frame can carry a lot of muscular bulk but that’s often difficult to achieve. There’s a good chance you won’t be able to lift the heavy weights needed to bulk up at first.
In the beginning, using your body weight is an effective way to improve your strength in preparation for these big lifts.
When you’re ready, you can progress to moderate repetitions with moderate weights. About 3 weight training sessions a week should do the trick, consisting of 8 to 12 reps focussing on individual muscle groups.
Staying Motivated
Getting yourself to the gym regularly can be trying. Here are a few tips to help you make every workout enjoyable and productive.
Sticking to a strict regime on your own is never easy. Enlisting the help of a personal trainer will help you to see results quicker and stay on top of your game.
When you sign up for the 21 Day Body Transformation Challenge, we will match you with a personal challenge coach. They’ll guide you on what to eat for your body type and how to get the best results from your workouts.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.