The Fitness Master

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December 12, 2006 Posted by | Vitamins | Leave a comment

Adapt Your Bodybuilding Routines for Your Body Type by Bob Giddy

There is no better time than now to change the way you look and feel,Start today!


It’s fairly obvious that no two humans beings are exactly the same, thus it should come as no surprise that different people need to train in different ways and have different bodybuilding routines. One of the primary factors that will help you become a successful bodybuilder is to understand your own body, to realize what your limits are and to appreciate how your body will react under stress. Therefore in order to make the most of your bodybuilding routines and workouts you must know your body type and understand how it will affect your training.

Scientists have developed a body type classification system based on a number of factors and everybody falls into one of the following three categories (you may fall in-between, as these are quite generalized): endomorph, mesomorph and ectomorph. Once you have established your body type, you can them adjust your bodybuilding routine, training program and lifestyle accordingly. You should also speak to your doctor to get their advice before you start training and to get a check up.

The first category we shall look at is the endomorph body type. Endomorphs usually find it really quite easy to gain muscle mass, but also they find it very easy to put on weight. Thus having a great deal of self discipline is required to control your diet if you’re to be a successful bodybuilder. A great tip for endomorphs is to eat 6 small meals at regular intervals throughout the day to ward off hunger and snacking on junk food. Drink plenty of water to stay hydrated and don’t eat anything for at least a few hours before going to bed to facilitate fat loss. Endomorphs tend not to have too much difficultly putting on muscle mass, however if you want good definition in your muscles you’ll need to do plenty of cardiovascular training such as running. Doing this should increase your muscular definition by burning off excess fat. If you can, do your cardio training after your weights to burn off even more fat.

The next category we shall look at is the ectomorph body type. These are people who are generally tall, thin and have long arms and legs; they naturally have virtually no fat. Most ectomorphs often find themselves in endurance sports such as x-country running or athletics (high jump), however they can and do also become professional bodybuilders. The main thing that ectomorphs need to do is to start eating more of the right healthy foods, thus increasing the calorie intake to put on weight and build muscle. They should focus on weight training as opposed to cardio vascular training and train to failure so you can’t lift the last weight of a set. Make sure that you’re lifting weights at least 3-4 days a week, with a rest day between sessions to allow optimum recovery and muscle growth.

The final category are the mesomorphs, which fall in between the other two categories and are often the envy of the other two body types, as mesomorphs find it easy to build muscle and keep off fat. However, this can often lead to a false sense of security as having this mindset leads to missed training sessions, which eventually catches up with them. If you are a mesomorph just starting bodybuilding, don’t change the amount you eat, but eat healthier and make sure you are eating enough protein to facilitate muscle growth. Mix up your training sessions to incorporate both full body work out sessions and those to target specific muscle groups to improve definition.

It doesn’t matter what your body type is if you want to be a successful bodybuilder, just adjust your training routines and your eating habits accordingly. Be dedicated and passionate and you will achieve your goals.

About the Author

Do you know that obesity increases your risk of getting cancer by one third? Don’t be get caught out! Learn quick and easy tips and techniques to melt away fat, build muscle and get the body of your dreams right now. Get your hands on free bodybuilding training tips for beginner bodybuilders by clicking the following link:

There is no better time than now to change the way you look and feel,Start today!

December 10, 2006 Posted by | Training | 1 Comment

What’s the best way to lose stomach fat?

There is no better time than now to change the way you look and feel,Start today!

Follow these exercise and diet tips and not only will you lose fat but you feel a hell of a lot better when you look in the mirror.


You must exercise. There is no getting away from this fact. But there is good news! It doesn’t have to be as hard as you think. In other words you don’t need to turn yourself into a gym junkie, train all day type to lose the pounds. In fact the key to burning fat is to keep the exercise at a low to medium level of intensity. The reason for this is because any exercise that takes over 20 minutes to complete and does not exhaust the body burns stored fat to supply the energy. This is as opposed to using glycogen for energy, as is the case when doing short high intensity workouts.

That’s why simply walking is a great way to burn fat. Start with 10-15 minutes at a moderate pace to warm-up, follow with 10-15 minutes at a fast pace and then finish with 10-15 minutes at a moderate pace to cool down. You can increase the length of the fast pace part as you gain fitness. Walking is simply a great way to exercise the whole body.

Next is jogging which doesn’t have to be done at a hectic pace and can really be a little faster than a brisk walk. You don’t have to worry about the distance you go, but should focus on keeping regular movement and keeping the heart working above normal rates. Split your jogging into three parts (as outlined with walking) and concentrate on sustaining your increased work rate.

Swimming can also burn fat but is not the best way to burn stomach fat. However, it is an excellent all body workout. Again, make sure to split your workout to include a warm-up and a cool-down. These could be doing an easier stroke like breaststroke, with the more intense middle part being front crawl.

(NB Don’t do any dynamic stretching until you are properly warmed-up.)


You need to combine regular exercise with the proper diet to succeed with your quest to lose stomach fat. Either one done in isolation will have some effect, but to get that flat stomach we all dream of you must do both.

The only drink you really need is good old H2O. Water. And plenty of it. Keep yourself hydrated, especially during a workout, and avoid sports drinks! They are just full of sugar and cost a fortune. Keep your body slim and your bank balance fat. You should avoid all soft drinks and if you can do not drink alcohol. If you have to drink alcohol, don’t drink beer.

Your daily diet should consist of as many fresh, organically produced foods as possible. A basic break down of the total amount eaten in a day would be something like this: 45% fruit and vegetables 30% cereals 15% dairy products 10% meat

This is extremely basic but gives you a reference to think about as you eat during a day. People would argue against it, particularly because of the dairy part, but do not go on a zero fat diet as this is dangerous.

And whatever you do, don’t overeat! (or push your stomach out to pretend you are pregnant!). When you overeat you strain the muscles and also the body will convert the excess calories into fat for storage.

In short, exercise doesn’t have to be exhausting as long as it is done regularly and diet doesn’t have to be boring as long as you moderate the different food groups and don’t overeat. Get the right combination of exercise and diet and you will burn that fat quicker than you can say “I can see my feet!”

In just 3 short but intense weeks you can lose more fat and gain even more muscle.

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December 3, 2006 Posted by | Excercise tips | 1 Comment