Three body types that you’ve probably heard used a lot then wondered “what one am I” Core 150 ™ The Athlete’s Shaker™ focusses this week on the Endormorph.
If you have trouble shifting weight and gaining muscle the chances are you’re an endomorph. Endomorphs are characterised by a relatively high amount of stored fat, a wide waist and large bone structure.
The good news is that evolutionarily speaking you are a badass: when food was scarce, natural selection favoured humans with fat-storing metabolisms. The bad news is that, now sofas and milkshakes are readily available those once sought after genes are now scuppering you. Some experts suggest hereditary might account for as much as 70 per cent of your body mass index (BMI).
What you could be doing wrong in the Gym
There is no point in spending hours plodding away on the treadmill. The first thing I tell people trying to lose weight is to ditch the long, slow, steady pace cardiovascular work and switch to more intense based conditioning exercises to strip back the body fat. Intense exercises such as sprints, interval sprints and box jumps are great, but if you are heavy to the point of being worried about your joints then moves such as the sled push are slower but equally as intense.
If you are doing loads of crunches trying to pull in your waist line you should ditch this now. Spot reducing fat just doesn’t work and you must focus on losing it from everywhere to see results around your waistline.
What you should be doing in the gym
Combine hypertrophy work simplistically speaking, muscle building with conditioning combined to strip away unwanted body fat. A four day split might go something like: Monday upper Body hypertrophy: Tuesday lower body conditioning such as sprints or sleds: Wednesday Rest, Thursday: lower body-hypertrophy with Friday being your repetition day on the upper body consisting of lots of reps at a relatively low weight.
What to eat
This is one area you will have to watch more strictly than other body types. Try getting your carbs from vegetables and steer clear of white bread and rice.
There is evidence to suggest that extra weight around the midsection indicates high stress levels or a low ability to cope with stress. Try to minimise the effects of the stress hormone cortisol by getting plenty of sleep and avoiding overtraining. Avoid sports drinks as they are full of carbs and they will spike your blood sugar level through the roof. The other drink to steer clear of with this body type is of course alcohol.
Get used to using your body and work on bodyweight moves such as press-ups or chin-ups together with moves that force you to use good technique such as the Turkish get-up.
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I thought that reblogging this artilce would be a great idea as a loud and clear message about one of my pet peeves, one that I think we will all be able to relate to which is the “Guy Talking On His Cell Phone at the Gym”, it is not necessary to answer your cell phone just to tell someone that you can’t talk to them right now and that you’ll call them back later. There is a service – sometimes referred to as an answering service or “voice mail”- which will explain this situation to anyone who calls you and allow them to leave any pertinent information they have in a “recorded message.”
If you are answering your cell phone just to tell someone that you can’t talk to them right now because you are at the gym only because you really want people to know you’re at the gym, I feel 5 % amused and 5% sorry for you. What makes up the other 90% of my emotions? Anger that you are 20 inches from me and talking on your cell phone at the gym.
Guy Talking On His Cell Phone at the Gym, I understand from the business-like nature and frequency of your calls that you are probably a very important businessman, or at least would love to come off that way while on the elliptical machine at the gym.
May I offer you some advice on how you conduct your business? Perhaps you could use less horrifying and banal strings of business clichés, such as “I’ll have to pick his brain about that,” or “I’d just like to move forward with this project,” or “between you and me, money talks, my friend,” or “time is money.” Perhaps you could also not remind whoever is on the line how serious and aggressive and powerful you are – it’s better to establish such traits subtly, through action and results.
And perhaps – and this is merely a suggestion – you could make your business calls before or after your paltry 25-minute elliptical workout, in which you don’t even lift weights afterward like I do. This way, your business partner or client would not have to hear you huffing and wheezing and panting in between words like a drowning pig coming up for air.
Guy Talking On His Cell Phone at the Gym, talking on your cell phone at the gym will not make your hair grow back, no matter how long and loud you talk.
Guy Talking On His Cell Phone at the Gym, your paltry 25-minute workout on the elliptical machine, in which you don’t even lift weights afterward like the rest of us, is made even less effective because one cannot properly both use a cardio machine and talk on the cell phone. I can often see your distance and calorie stats, GTOHCPATG, and even though you might think it is efficient to exercise and conduct vague, egotistical business at the same time, I’m guessing that you are doing neither activity well.
Guy Talking On His Cell Phone at the Gym, I thought it was really funny when you tried to send a text message while on the elliptical and was not sorry when you lost your balance and maybe hurt yourself a little. However, I’m not sure you learned your lesson about annoying multitasking and I secretly wish that you had fallen all the way off the machine. Then I could have looked down at you and said, “Text your friend about that!”