Body Types

Losing weight and Body Types

In order to lose weight, as well as maintain a healthy weight, you must know your body type. Body types may vary. You want to know what you are and what you are capable of. This knowledge will give you one of the best opportunities to get to the goal that you desire to achieve.


Click here for a questionnaire on figuring out your body type.

So I clicked the link. And I found out that I am a mesomorph.. Meaning:

Your body is closest to a Mesomorph. You have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply trains to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

Knowing this, I have learned to know what my body could and should do. I know that if I do over do it, it takes me longer to recuperate. I lose weight best with watching my intake and as well as being active. I try to do circuit training in my home. Constantly doing short blast workouts that is continuous for around 30 minutes. If I don’t watch my activity levels, it could easily get away with me. I have noticed this since college. I have a decent build once I shredded most of my unwanted fat, so I want to build lean muscle.

Body Shapes

Women in detail can have more varying shapes that just body types. Here’s a list of shapes that are known for ladies. Find yours and you’ll know your ‘modes of attack’ better.

Hourglass: well-proportioned

upper and lower bodies, with a distinctively narrow waist.

Hourglasses tend to be endomorphs or mesomorphs.

Focus: Cardio and light resistence



Pear: Pear-shaped women tend to have larger lower bodies

and smaller upper bodies. Most pears are mesomorphs.

Focus: Light Cardio(walking and light biking) and pushups

Apple: Apples are generally bigger on the top half of their bodies

than on the bottom half

The majority of apples are mesomorphs or endomorphs.

Focus: Aerobic training and squats


Ruler: Women with a ruler shape tend to be waif-like and slim.

Most rulers are ectomorphs.

Focus: Resistance workouts and stretching


Men, you have yours too.

According to http://www.style-makeover-hq.com/male-body-shape.html
This is mainly for clothing but this may help target your ‘project’ areas.

Trapezoid

Inverted Triangle

Rectangle

Triangle

Oval

Weight Loss

How to diet?
How to Lose Weight?
By Mark Wilkins
www.NaturalVitaminStore.net

We all want to lose weight. Weight loss is very attainable for everyone. Everyone is different. So there's no on idea that fits all except your intake needs to be smarter than your outtake. There are so many searches and guides on how to lose weight. I will attempt to show you what I have learned through trial and error and taught others on the best tried and true ways to lose weight. Before Anyone can help you lose weight, You must realize that it's a commitment and not a hobby. Luckily, we do have factors on our side; Habit. The habits you create to burn Fat, Lose weight, and to Create a Healthy Diet can last you a life time. It starts with you.

Knowing your Body Type

Note! Everyone has different levels of metabolism. Some are skinny. Some people are thick. Knowing  yourself is a very important key to health. We all have our problem areas. And the better we learn ourselves, the quicker we can create a plan to accommodate our individuals selves. Be realistic! For me I know that i needed to focus on my waist line more than anything. And I have a full time job and school. So I did enough so that I can have enough energy for the rest of the day. Coming up with a diet plan tailored to you is the greatest start for a successful finish.

Diet

What we do we eat Daily? Do we eat to be healthy? Of course not. We eat for taste. Some of this can be tweaked to your favor. Eating healthy doesn't have to be tasteless! Let's lose weight in a fun way.

How can I lose weight? Diet is the best and quickest way. We burn calories daily just by doing normal daily activity. So with that being said, your intake is way more important.  If you intake 300 to 500 hundred less calories daily, that compounds to 2100 to 3500 calories burned per week!

Volumetrics

Eating foods that promote a feeling of fullness will help you to consume fewer calories throughout the day and therefore, lose weight, according to the official Volumetrics website.

It satisfies hunger.

It reduces calories.

It meets a person's nutritional needs.

By increasing the volume of the food you intake, and not the quantity, you feel full longer; causing weight loss. Most of these foods are high in water and have you feeling fuller longer. Veggies have this effect. So the next time you actually go out to eat, and some more veggies to your plate. And it's OK to not eat everything on the plate. Mom always told you that a clean plate is a happy plate. Well now, a full tummy is a happily Healthy tummy!

Here is a list of Volumetric foods:
- Fruits and Vegetables- water content and fiber rich
- Lean Meat - Protein content. Try Fish and Chicken more
- Whole Grains
- 'Good Fats'- nuts, coconut oils, foods that help LDL Cholesterol
- Low Fat Diary


Superfoods
These foods provide an higher quality and nutrients in to your diet. I try to eat 2:1 vegetables and fruits to meats and starches at least 5 times a week. This in effect will boost your energy, lower your chances of sickness, and promote a better pH balance in your body. You should aspire to make your body less acidic(fatty foods and sweets), and make it or alkaline(vegetables and fruits).

 For those who have a chronic problems, like me(slip disc) this will lower your changes for flames ups for rheumatoid arthritis; inflammation with back pain; expel cancerous cells; and reduce fat for better cholesterol. I watched a documentary on changing diets for curing ailments. This guy had an outrageous auto immune disorder, whenever he shook someones hand, his antihistamines went crazy, causing rashes and such. He was on 10 medications. After 6 months of fasting(he was highly over weight),eating only nuts and juicing 3 times a day with these superfoods, he was pill free according to the doctors recommendations.Simply Amazing.

Here is a list of superfoods:

1. Eggs

2. Tomato sauce

3. Dried plums(prunes)

4. Walnuts

5. Brussels sprouts

6. Acai juice

7. Apples

8. Bok choy

9. Steel-cut oats

10. Salmon

11. Avocados

12. Spinach

13. Canned pumpkin

14. Cauliflower  

15. Scallops

This is just apart of the list of Superfoods. Familarize your self with the full library of superfoods for better results in your weight loss endeavor.

Caloric Intake vs. Burning
People may believe, Yeah I can eat whatever now and burn it off later. While that may be true, it's very seldom that it happens. Do the math. How to lose weight quiz! How many calories are in a breakfast muffin? 450 calories! How long does it take to burn that off?


Juicing

I started juicing at the beginning of the year. I must say that it has changed my daily life. I lost 12 quick pounds in a course a month and a half. I am down to healthy weight for me. Earlier this year I was told to start watching out for my blood pressure by my doctor. While it wasn't a problem yet, I know that it is hereditary. I drop it significantly. I drink at least once a day on average.

The benefits from juicing can vary according to what you put in your juice. The main factor to remember is that you can add more fruits and vegetables to your daily diet. If you can eat 3 to 4 a day, you can juice twice that amount, or more! Liquids are absorbed better normally than solids.

 I incorporate as many of those supefoods as possible. I normally make sure that I have my spinach, zucchini, sweet potatoes, broccoli, strawberries, bananas, tomatoes, cucumbers, oranges, pineapples, blueberries, watermelon, honey dew melon, and cantaloupe. I still tweak and add new things. I am not a big caring of taste, I shoot for benefit. But there are plenty of mixes that taste Amazing. I lost my weight with a juicing diet, mainly because I didn't want anything harmful or fatty. You absorb liquids way more efficiently than foods. You do lose your fiber content so I add fiber to my drinks. I also add my liquid supplements(better absorbed) to the mix. I haven't had a cold since last year. That's a great result of Vitamin C that comes with my vegetables from juicing. I recover quicker from workouts, and just normal daily wear and tear.

If you don't plan to change your diet. Add to it by juicing. It will distinctively change your life! It's great for you and the kids. My great aunt only juices and she is extremely healthy.

Note: Juice enough for consumption. Letting juice sit can develop harmful bacteria.

I try to buy from local farmers as much as possible. Going to the grocer is my second choice.

Juicers can get very expensive, I say start low and grow from there. Here is one below that meets the same specs as mine. Works wonderfully.






Here is very good must have guide for juicing. Experience the difference in your daily life. Here is a must have guide for beginning juicers. It will provide you with reference to juicing. If you require taste and certain types of benefits.

Burning Fat 

What is Fat? 

The more technical term for body fat is adipose tissue, with individual cells being called adipocytes.

What does fat do exactly?

The main role is as an energy storage dump.

Here are some more numbers to give you a little better perspective. The average American male who may weigh 160 lbs with 15% body fat has 24 pounds of body fat which is about 84,000 calories of stored energy or so. He’ll have a metabolic rate close to 2,400 calories/day. Even with complete starvation, that’d get him through nearly 35 days without any food, assuming he was using 100% fat.

Extremely obese individuals may have upwards of 50-100 lbs of stored fat to the tune of 175,000-350,000 calories of stored energy. That’ll keep them alive for several months at least without emptying their fat stores. Some very obese individuals have been fasted for up to a year without problems

Excercise

Exercise is a very important key to daily caloric burning.

Activities Calories Burned Per Hour

Running, 8 mph - 986 calories

Rollerblading - 913 calories

Jumping Rope - 730 calories

Tae Kwon Do - 730 calories

Stair Climbing - 657 calories

Swimming (crawl, moderate intensity) - 618 calories

Skiing, Cross Country - 600 calories

Aerobic Dance - 588 calories

Jogging, 5 mph -584 calories

Playing in a Basketball Game - 584 calories

Sleep and Relaxation

According to sleep.com.

Benefits of sleeping will definitely contribute to healing and weight loss. Here are a few other benefits:

•Slowing your heart rate and breathing rate

•Lowering blood pressure

•Increasing blood flow to major muscles

•Reducing muscle tension and chronic pain

•Boosting confidence to handle problems

•Improving concentration

To Help with relaxation, and Burn Calories, and rehab your muscles:

•Yoga

•Tai-chi

•Therapeutic massage

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