So it’s important to be able to identify and understand your body type. Different body types require different training methods and diet plans. So listed below are the 3 male body types; ectomorph, mesomorph and endomorph and their characteristics.

ECTOMORPH

An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

Typical traits of an ectomorph:

• Small “delicate” frame and bone structure
• Classic “hardgainer”
• Flat chest
• Small shoulders
• Thin
• Lean muscle mass
• Finds it hard to gain weight
• Fast metabolism

• Athletic
• Hard body with well defined muscles
• Rectangular shaped body
• Strong
• Gains muscle easily
• Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

ENDOMORPH

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

Typical traits of an Endomorph:

• Soft and round body
• Gains muscle and fat very easily
• Is generally short and “stocky”
• Round physique
• Finds it hard to lose fat
• Slow metabolism

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

A combination of body types.

These body types aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.

So which body type are you?

Given the information above you should easily be able to identify your body type. You may also want to optimize your diet and training to suit your body type.

Find our source here.

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• Fat: 6.2g
• Carbohydrates: 21.8g
• Calories: 209.6
• Protein: 14.7g

Directions

• Preheat oven to 350 degrees.
• Spoon cottage cheese into blender and blend until smooth, about 30 seconds. Add vanilla extract and Splenda, blend for about 15 seconds more.
• Add the softened cream cheese and blend for 30 seconds, scraping down the sides as needed. While blending, gradually add the egg substitute and continue to blend until smooth, about 45 seconds.
• Pour cheese filling into Ready crust and bake until set, about 35 minutes.
• Remove cheesecake from oven and cool for about 15 minutes. Then cover and refrigerate for at least 2 hours.
• Prior to serving, in a small serving bowl, combine sour cream and sugar substitute.
• Slice cheesecake into 8 portions top with sliced strawberries and sour cream.
• Serve and enjoy!

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• 1 can (6 ounces) tuna, water packed, drained
• 2 tbsp. mayonnaise, free
• 1 tbsp. crushed pineapple, drained
• 1 celery stalk, chopped finely
• 2 tbsp. sweet relish
• 1 tsp. mustard
• 1/8 tsp. ground cinnamon
• 4 slices whole wheat bread (I used Ezekiel without preservatives found only in the freezer section)

• Combine tuna, mayonnaise, pineapple, celery, relish, mustard and cinnamon; mix well.
• Spread a portion of tuna to 2 slices of bread. Top with remaining slices of bread.
• Option: Lightly coat a skillet with non-stick cooking spray. Grill sandwiches 2 to 3 minutes on each side, until sandwiches are warm and bread is slightly brown.

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We share with you our 3 most frequently asked questions.

1.       How much does it cost? Currently, prices at YPB can range anywhere from $16.50 per standing repeating session to $3,000 for an individualized 90 day program that guarantees results. There are many and varied training modalities at all prices and for every budget.

If you’re not following these suggestions, you’re not making anything close to worthy of being called a sandwich.

Let’s set things straight. Those gummy ham and cheese sandwiches you’ve been packing for lunch? I don’t know of any diet that can tolerate this for long. You might as cut off your crusts and draw a smiley face on the meat with yellow mustard.

• Start with great bread

• Skip the deli counter

• Add crunch

• Creative condiments

• Make fresh and Serve immediately

Here in South Texas the warm weather and longer days draw people outside to engage in all of the activities they missed during the winter like golfing, jogging or bicycling. Motivated by the notion of shorts and bathing suits, some people decide to get in shape fast. Others undertake those outdoor projects they’ve been putting off all winter. Gardening, painting the house or building that special project.  The results of overdoing it can be very painful. This phenomenon is known as “weekend warrior syndrome”. Overdoing it can actually set your fitness program back several weeks as you recuperate from muscle strain. Typically, due to muscular imbalances and lack of core strength-the back can be the first to go-for those boomers looking to “hit it hard”.

Injury Prevention

If you haven’t stayed in shape through the winter, you should undertake a modified training program to prevent activity related injuries. Here are some basic guidelines to follow:

1.     Begin your workout with a brisk walk or some other type of dynamic activity to warm up your muscles. After your muscles are warmed up, stretch them out. Too many people begin their workout by stretching before they are warmed up and suffer injuries as a result. Think of you muscles as a rubber hose. When that hose is cold, it’s not very flexible, however, after it’s sat in the sun a bit, it’s more pliable. Your muscles are a lot like that hose.

2.    Invest in good footwear.  It’s worth it to spend money on the proper shoe.  Remember to use the proper shoe for the proper activity. It’s an investment in your safety, just as good tires are for your car.

3.    If you are taking up a new sport such as golf, tennis or cycling, have an experienced sales person fit the equipment to you. It is also a good idea to take some lessons when starting a new sport, so you can learn proper technique. This will help reduce your chances of injury.

4.    Don’t overdo it. Pace yourself and try not to get everything done in one weekend. Your body also needs a chance to recover after you have engaged in heavy physical activity. One great idea is to add cross training to your fitness routine. This allows you to train the various muscle groups each day. An effective regimen of cross training might be to bicycle one day, swim the next day, play tennis on the third, and jog on the fourth. Varying your activity this way, and alternating the intensity of your workouts, will help you avoid overuse injuries.

When you have finished your workout, cool down. Stretching is a good way to cool down. If your muscles are pumped up and tight, it’s easy to suffer a strain. Give them a chance to relax.   Remember to stay in shape year-round. However, if you tend to slack off over the winter, undertake a gradual exercise program in the spring. That way you can avoid becoming a lame weekend warrior.

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Organic: Food grown without the use of chemical fertilizers or pesticides.

Peripheral nerves carry information to and from the brain. They also carry signals to and from the spinal cord to the rest of the body. Peripheral neuropathy means these nerves don’t work properly. Peripheral neuropathy may be damage to a single nerve. It may be damage to a nerve group. It may also affect nerves in the whole body. Nerve damage is very common. There are many types and causes. Often, no cause can be found. Some nerves diseases run in families.

People with PN are finding relief in light exercise like water exercise and swimming. Try to go to the pool three to five times a week and exercise for at least 30 minutes at a time. If you don’t have access to a pool, try the rowing machine, Nustep or recumbent bike to reduce the pressure from your feet while exercising. If you have nerve damage in your feet, avoid repetitive, weight-bearing exercises such as jogging, prolonged walking and step aerobics. Repetitive stress to feet affected by neuropathy can lead to ulcers, fractures and joint deformities.

Gentle stretching has also been very helpful. It can improve your physical condition by extending the muscles affected by neuropathy. Beginner Tai Chi and yoga are good ways to start. Both gently stretch and strengthen the muscles, increase your range of motion and promote a healthy lifestyle while reducing stress with very little risk of further injury.

Treatment of peripheral neuropathy involves adopting healthy habits to reduce the physical and emotional effects. Meet with your doctor and come up with a plan, get a bathing suit and take the plunge.

Source: Ester; Salisbury Post

For extra reading, visit the links below:

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001619/

http://www.foundationforpn.org/livingwithperipheralneuropathy/exerciseperipheralneuropathy.cfm

http://www.ehow.com/how-does_5162775_exercise-peripheral-neuropathy.html

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• 2 pieces whole-wheat pita bread
• 2 tablespoons olive oil, divided
• 2 cups low-sugar pizza or pasta sauce, divided
• 1 tomato, sliced thinly
• 8 slices deli ham, cut into fourths
• 1 (6 ounce) can pineapple chunks, drained
• 1/4 cup low-fat shredded mozzarella cheese

My Story

With college experience in the field of Floriculture/Horticulture, this is a very good question. After working as a florist/wedding consultant for almost 20 years, the family business shut down and a precious relationship with a best girlfriend broke up. My daughters were young and my husband was working a lot. I began to suffer with anxiety in the form of panic attacks and was medicated. I hated it! At 35 years old, my energy was shot!

I’ve always been physically active, horses as a teen, jet skis in my 20’s, running and body building in my 30’s, ½ marathons in my 40’s and cycling events at 50. The running in my 30’s led me to a gym when the cold was more than I cared for. Running and eventually lifting weights relieved anxiety and I was able to manage the anxiety and get off the meds. Exercise, simply put, became my “drug of choice”.

“Gym Rat”

I earned the name “gym rat” and my first certification was as an aerobics instructor teaching step, partner step and water aerobics. My heart often reached out to the least fit on the back row or in the back of the room. I would stay after class to motivate, encourage and give nutritional advice to anyone who thought I could help them. I thought I was too old to be a personal trainer.

Certifying through the International Sports Science Association was the biggest leap I’d ever taken since college toward a total career change. The ladies on the back row of my aerobics classes? They became my first personal training clients along with their spouses and family members. For 9 month I worked in a public facility. Soon, I gutted a 1,000 foot garage with attached apartment, bought used equipment and began Your Personal Best Training Studio with 8 regular clients in a home studio gym behind our home.

As my business has grown, so has my sense of the spirit in the body and mind connection. It is clear to me that what I do for a living is a ministry. Finally I have a regular meditation practice that completely keeps the anxiety at bay. Now, I exercise for the sheer joy of it and as a Fitness Professional, encourage others to do the same.