THE 10 STEP FASTER FAT

THE 10 STEP FASTER
FAT-LOSS FORMULA
STEP 3: Understanding Your Body Type
Why you need to understand your body type
No single program could possibly work for everyone because your
metabolism and physiological processes are completely unique.
So you need to:
Develop the ability to recognize your body type
Understand your body type
Adjust your nutrition and training accordingly
Understanding Your Body Type
As long as you adjust nutrition & training strategies for your body type, most
factors involved in losing fat are under your control!
Three basic body types:
Endomorphs: Excess body fat, large joints ("big bones"). Often have
difficulty in losing body fat.
Mesomorphs: Lean, muscular, naturally athletic. Lose fat and gain
muscle with ease.
Ectomorphs: The lean, skinny types. Usually very thin and bony, with
fast metabolisms and extremely low body fat. Hard to gain muscle.
So which body type am I?
Look at the characteristics of each body type
Construct a list of all the characteristics you think apply to you
Determine your body type
For example:
Yours consists of 7 characteristics.
4 from Endomorph
2 from Ectomorph
1 from Mesomorph
Body type: Endomorph 4 : Ectomorph 2 : Mesomorph 1 (combination)
Now to adjust exercise & nutrition to suit you
Endomorph Characteristics
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Naturally high levels of body fat
Usually large boned, large joints, large frame (but not always)
Round or pear shaped body, Wide waist and hips
Tendency to always store excess calories as fat (can’t get away with overeating)
Keeping fat off after it is lost is a challenge
Tendency to be sluggish, slow moving and lacking energy
Fairly good strength levels
Carbs easily stored as fat
Responds better to diets with higher protein and low (or moderate) carbs
Naturally slow metabolic rate/low set point (fewer calories burned at rest)
Falls asleep easily and sleeps deeply
A lot of cardio is necessary to lose weight and body fat Extremely difficult to lose weight
(requires great effort)
Often describe themselves as having a "slow metabolism"
Tendency to gain fat easily as soon as exercise is stopped
Tendency to lose fat slowly, even on a "clean," low fat, low calorie diet.
Often overweight, even though they don't eat very much
Mesomorph Characteristics
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Medium joint circumference
Small waist
Broad/square shoulders
Chest dominates over abdominal area
Naturally lean (low levels of body fat without even working out)
Naturally muscular (muscular before they even started working out) Naturally
strong (strong before they even started working out)
High energy levels
Don’t store carbohydrates as fat – high carbohydrate diets are ok
Highly efficient (fast) metabolism Controlling body fat is easy Gaining strength is
easy
Gaining muscle is easy
Losing body fat is easy
Responds very quickly to just about any type of training (fast results) Natural
born athlete (successful at strength and power sports)
Ectomorph Characteristics
 Naturally skinny, wiry
 Long limbs, linear
 Small joints, small-boned Small waist, narrow shoulders Angular, projecting
bones
 Naturally lean (low levels of body fat without even working out) Often call
themselves "Hardgainers"
 Low strength levels prior to starting a training program
 Fast metabolism – they burn up everything, even when overeating. Don’t store
carbohydrates as fat – high carbohydrate diets are ok High energy levels
 Tendency to be overactive and restless (hyperactive)
 Natural born endurance athletes (successful at distance/endurance sports)
Sometimes hard to maintain weight
 Extremely hard to gain weight
 Sometimes insomniacs
Training And Nutrition Strategies
• Take a look at the strategies which apply to your body type.
• Notify your trainer of changes you may need to accommodate your
body type
• Make all appropriate changes to your strategies and lifestyle.
Endomorph Training Strategies
Exercise is an absolute MUST
Do everything in their power to stimulate their metabolism, this means combining good nutrition with weight
training and aerobic training. To diet without exercising means certain failure for the endomorph.
Large amounts of cardio
Most endomorphs will lose fat with surprising ease by doing some type of cardio at least 4 – 5 times per week.
Extreme endomorphs usually need cardio every day (seven days per week). All endomorphs will tend to
gain the fat back if they stop doing cardio completely.
Make a lifelong commitment to fitness
Train hard
Increase your training frequency
Use metabolism-stimulating exercise
High rep compound leg exercises (squats, lunges, leg presses, etc) are particularly effective for this purpose.
Toning classes, yoga, pilates and similar activities are NOT the ideal way to lower body fat. Use these
activities to supplement regular weights & cardio.
Be consistent and persistent
Endomorphs will lose body fat just like everyone else, but it almost always takes a little longer. The results will
come, but not without time and effort.
Increase your training duration
Avoid over-sleeping.
Getting up early for morning cardio is one of the best strategies for the endomorph.
Ectomorph Training Strategies
Get extra sleep
By their nature, ectomorphs tend to require less sleep and often suffer from insomnia.
Because they burn so many calories even while not physically active, it’s important for
ectomorphs to get plenty of quality sleep every night and to do so on a regular schedule.
Taking naps is also helpful.
Reduce stress and worry
Ectomorphs tend to be high strung, stressed and hyperactive. Stress reduction techniques can
help the ectomorph get better results from their nutrition and exercise programs.
Avoid overtraining
Ectomorphs respond best to brief, high intensity training programs. Daily training and
marathon workouts are incredibly counterproductive. The ectomorph must get in and out of
the gym quickly and allow plenty of recuperation between workouts.
Keep cardio vascular exercise to a minimum
Cardio should be kept to a minimum and done mainly for health reasons. 15-30 minutes a day,
three days a week is usually sufficient.
Tip: Respond best to low volume, brief, infrequent, high intensity weight training
It takes years of hard weight training and heavy eating to overcome this body type
Endomorph Fat Loss Nutrition Strategies
High protein, medium to low carbs
High protein, low to moderate carb diets work best for the endomorph. Sugar is a
major no-no.
Restrict carbohydrates, but never remove them completely
Most endomorphs tend to be carbohydrate sensitive. Tend to get fat from eating
moderate levels of carbs (50-60%).
Keep cheat meals to only once per week
You cannot “cheat” frequently and get away with it. Cheat days should be reserved
for special occasions or directly after a intense workout.
Ectomorph Muscle Building Nutrition
Strategies
Keep the calories high and don’t miss a meal
Ectomorphs need calories - and lots of them. They need to eat high calorie density foods
and use moderate amounts of good fats such as flax oil, nuts, seeds, natural peanut
butter and cold-water fish such as salmon. Skipping meals is the #1 cardinal sin for the
ectomorph.
Use a diet moderately high in complex carbohydrates
Carbohydrate restriction is an effective fat loss strategy, but since ectomorphs burn up
nearly everything they consume, there’s usually no reason to restrict carbohydrates. Fifty
or even fifty-five percent of total daily calories should come from carbohydrates in the
ectomorph diet with 30% from lean proteins and 15-20% from fats.
Pay attention to food quality
Nutrition is not just for cosmetic improvements; it’s about your health. Never use a
muscle-building program as an excuse to “pig out” on junk food, even if you find you can
“get away with it.” Ectomorphs must think about the nutritional value of everything they
eat and about the effect of food on their health.
Mesomorph Training & Nutrtion Strategies
Yes, we genetically average people envy the mesomorphs, but they do have their downfall:
They often have the tendency to coast on their genetics. Because they get results so easily,
they often don’t even train hard. As a result, many of them never realize their full potential.
The gift of good genetics sometimes makes a person lazy. Often, the less genetically blessed
a person is, the more discipline, willpower and determination they develop, and it’s this desire
and drive that propels them to high levels of physical achievement. Their weakness actually
becomes their strength. Of course, a mesomorph with clear goals and a superior work ethic
will always shoot to the top and quickly become a superstar.
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Here are two tips for the mesomorph to live by:
Don’t “coast” on your genetics just because you can
Pay attention to food quality
Like the ectomorph, those with mesomorph tendencies quickly discover that they can also
“get away with” eating certain foods without ill effects on body composition, so they often do
exactly that – eat anything and everything. Again, keep in mind that nutrition is not just about
cosmetic improvements; it’s about your health. “Pigging out” just because you can get away
with it is not a wise practice. In the best-case scenario, it will limit your development. In the
worst scenario, it could compromise your health in the long run.
The Most Accurate Measure of Your
True Body Type
• Look at how you looked before you started ANY training
• Take note of the way you respond to training and nutrition
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How quickly does your body respond to a reduction in training?
What happens when you stop training?
Do you hold your muscle mass?
Does the body fat stay off?
All of this information will help you determine how to craft
your Transformation to work for you
Assume 100% responsibility for your results
The primary cause of excess body fat = your own behavior and
attitudes
The factors you control:
How much you eat, what you eat & when you eat
What type of exercise you do & how frequent you exercise
How long you exercise
How hard you exercise
Your overall lifestyle
Your mental attitude about your situation
We create our circumstances through positive thinking and positive
action, and we create negative circumstances through negative
thinking, lack of action and wrong actions.
Make no excuses, you are in control!
No matter what your genetic endowment is, you
can totally transform yourself with hard work,
dedication, persistence and a positive attitude