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Common Ectomorph Characteristics Include: Small joints, skinny appearance, hyperactive, fast metabolism, can eat whatever they want, gets full easily, small chest and buttocks, difficulty building muscle, difficulty gaining weight, low body fat, and a narrow frame.
Ectomorph Training Tips: Train heavier with repetitions in the 5-10 range, Take longer rest breaks (due to higher weights used), Do compound lifts, Do not do cardio, but if you must do HIIT. Ectomorph Dieting Tips: Eat high density weight gainers for added calories, Try high density foods such as almonds, avocado, or peanut butter. Common Endomorph Characteristics  Include: Large amount of fat accumulation, often fatigue easily, Insatiable appetite, try various diet and exercise programs to failure, cannot seem to drop weight, eat larger meals or several smaller sized meals, low muscle definition due to adipose tissue, and have a larger frame. Examples of female endomorphs include: Jennifer Hudson, Jennifer Lopez, Queen Latifah, Oprah Winfrey and Beyonce Knowles.
Endomorphs Training Tips: Train in the 15+ repetition range, Take 30-45 second rest periods between sets, Do as much cardio as possible! Common Mesomorph Characteristics  Include: Symmetrical build, wide shoulders, small waist, low body fat, large musculature, seems to put on muscle easily, seems to burn fat easily, and eats in moderation.
Examples of female mesomorphs include: Jennifer Garner, Tina Turner, Halle Berry, Angela Bassett, and Anna Kournikova. There is no doubt that we live in a world of manipulation, false promises and exaggerated claims.
The reasons these programs become so popular is because they are presented and marketed very well.
In my opinion, these photos are selling false or exaggerated promises of what 90 days, etc., of their program can achieve. I decided to take my own transformation photos to see what was possible with just a few easy tweaks. As you can see, I'm no bodybuilder, but I had enough muscle on me to catch some shadows from the all-important overhead lighting. Just a few weeks ago I took another series of photos in an attempt to be a little more deceptive. Forget about the quick transformations and focus on a life of healthy eating, well-managed stress levels, quality sleep and plenty of movement.


We all spend too much time sucking in our guts, trying to look the way we think society thinks we should.
This individual will usually be larger in appearance with heavier fat accumulation and little muscle definition.
He is the high school jock that seemed to put on muscle just by looking at weights while also maintaining a very lean physique. The mesomorph is somewhat in between the ectomorph and the endomorph and as such, display qualities from both. Now it is not only possible that you are a combination of the above three body types, but probable! I see people who work hard at the gym only to waste most of that effort on empty calories later. Ectomorphs tend to have very high metabolisms and often complain of relentless eating with little to no weight gain. They find it hard to drop the weight even though they try several diets or workout programs.
He has a larger frame (bone structure) as the endomorph does, but a low body fat percentage as the ectomorph has.
Break meals into 5-6 smaller meals throughout the day, and eat enough calories to maintain muscle mass.
Think about it, what are the odds that you fit exactly into one of the three types perfectly? I've been a personal trainer for more than 11 years, and clients and friends are always telling me about the next amazing diet or exercise program. Before I claim it's all bullshit, I want to make it clear that there are definitely some very impressive, genuine physical transformations out there. I was feeling particularly bloated on the day, so I asked my girlfriend to take a before shot. Be inspired, but don't be disappointed if you don't see yourself the way you see those models. There are a lot of nuances to get your body on a full transformation schedule, but as I contemplate my journey,  I always come back to three basic foundations.


Truthfully, without them it’s virtually impossible for the average person to get all the body needs to fuel growth. You are most likely able to identify yourself with one over the other two, but you still might have qualities of some of the others.
What I do take issue with are the transformations that are manipulated with Photoshop, professional lighting, postures to degrade or enhance their look, pro tans, sucking in or pushing out a bloated belly or flexing muscles vs. I then shaved my head, face and chest and prepared for the after shot, which was about an hour after I took the before shot. Being tricked into eating low-calorie diets and doing endless cardio is a recipe for fat gain, especially in the long term. After all, our engineered modern food lacks a lot of the nutrients our body needs to perform at its best. I did a few push ups and chin ups, tweaked my bedroom lighting, sucked in, tightened my abs and BOOM! I found that for a significant body transformation, resistance training with weights is a great way to prevent bone mass loss as well as to increase muscle and give me an overall healthy look.
It wasn’t until I started eating to fuel my muscles with the proper nutritional ratios that I started to see results.
Not only is it  practically impossible (I consume between 250-300 grams of protein a day), but it would cost a fortune in lean meats, fish, and poultry.
If you can’t afford a nutritionist, find a personal trainer who can help tweak your diet for optimum results.
Good supplements are essential if you are going to succeed in a body transformation program.



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Comments How to lose body fat 2014

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  2. mambo
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