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How to Train For YOUR Body Type ARK SPORTSWEAR Train for your body type The shape of your body determines what you eat and how you should train. By knowing your body type you can maximise your training and your results. There are 3 Body types the Ectomorph, Mesomprph and Endomorph. All have distinctive characteristics and all react differently to certain foods and training styles, Hence why some things that work for some won‛t work for others. Although you are dominant in one body type, it is possible to have characteristics of the others also. The type of foods consumed, Amounts and the consistancy of meals also play an important roll in getting the results you want. The 3 different body types all react differently towards meal sizes, timing between meals and the ratios of protein, carbs and fats. Protein – Helps to make and repair cells, Essential for growth and Energy production, Complex Carbohydrates – Needed for energy production, Provide Es- sential Vitamins, minerals and Fibre Fats- Help to absorb Vitamins, Minerals and help in hormone production Protein Chicken, Turkey Fish, Seafood Beef, Pork, Lamb Nuts, Seeds Eggs Beans, legumes Quinoa Greek Yoghurt Complex Carbs Brown rice, Brown Pasta Oats Fruit Sweet potato Vegetables Wholegrains Quinoa Beans, peas & lentils Essential Fats Avocado Olive oil Nuts, Seeds Fish Coconut & Coconut oil Eggs Flaxseeds Chia seeds Ectomorph An Ectomorph is a typically skinny person. They have a light build with small joints and lean muscle. Traits are • • • • • Fast metabolism Find it hard to gain weight/muscle Small shoulders Thin Lean muscle mass Workouts • Should be short and heavy- Strength based (5-10 rep) • Focusing on Compound movements – Squats, Deadlift, Bench press • Increased rest periods between sets (min 2 min) • Scheduled rest days – working out 3 days week/ every 2nd daily • Cardio should be kept to a minimum Diet • • • • • • Eating at least every 2hours Small, Consistent meals (6-8 meals daily) High Complex Carbohydrate High Protein Essential fats Protein For Ectomorphs to gain weight and/or Muscle it is recommended that they make sure they increase their calorie intake by consuming and make sure that they eat at least every 2 hours and it is also noted that they do well on a higher carb and protein with lower fat diet Mesomorph A Mesomorph body shape is your typical Athletic build; they have well rounded shoulders and good muscle tone. Mesomorphs gain and lose weight quite easily Traits are • • • • • • Athletic build Well defined muscle tone Strong Gain muscle easily Rounded built shoulders Find it easy to gain and lose weight Workouts • Should be a mixture of cardio and strength • Moderate/heavy weight • Shorter rest between sets • Workouts more often and longer sessions than Ectomorphs • Both compound and isolated movements • Reps based around 8-12 Diet • Eating smaller regular meals no less than every 3 hours • High Lean protein diet • Essential fats • Low Complex Carbs • Complex Carbs to be limited to Early on in the day and immediately after training Mesomorphs generally have well defined muscle tone to help burn extra calories but they still need to do the work in order to keep their muscle tone and metabolism high. Mesomorphs are usually naturally strong and respond the best out of the 3 types to weight training, Gains are usually seen quickly, even for beginners. Endomorph Endomorph is your more solid bigger build frame. They find it difficult to lose weight and gain muscle mass and strength easily. Traits are • • • • • • Solid build/Larger frame Struggle to lose weight Slow metabolism Fatigue easily Insatiable appetite Lower muscle definition due to adipose tissue Workouts • Should be moderate weights with more repetitions • Shorter rest period between sets/reps no more than 30 sec • Compound movements to burn more calories • High volume workouts/ HIIT • At minimum 30 min cardio Daily • Weight training 4-5 days per week • Reps based around 12-15 Diet • Eating smaller 5-6 Meals Daily • High Lean protein diet • Essential fats essential with every meal • Very Low Complex Carbs intake • Limit Carbs to immediately after training (within 30min) • High Green Vegetable intake An Endomorph is someone that gains weight very easily and fids it very hard to lose it. They are strong and have a low metabolism. To lose weight they are best to stick to High intensity training, Cardio and compound movements with little rest. 5-6 small meals of High lean protein and green vegetable diet complete with essential fats and limiting complex carbohydrates to only immediately after training will help Endomorphs to increase their metabolism and decrease fat stores. Turkey Meatballs Perfect for after workout Kids will love them too 300G Turkey mince 1 Small sweet potato Grated 2-3 Muschrooms grated 1 Shallot finly cut 3Tbsp Almond meal 1 Tbsp Mixed herbs 1 egg 1 garlic clove crushed Pink Salt & Pepper Extra Almond meal for rolling 3 Tbsp coconut oil (or oil of choice for frying) Place all ingredients but the extra Almond meal in a bowl and mix until combined. Spoon out ball sized amounts gently roll into balls (it is a little sloppy) Roll into the extra almond meal Fry in a hot pan with coconut oil (or oil of choice) until cooked. Takes mine around 5-6 Min for small size. Disclaimer This information is not intended to replace medical advice. Please note that I am not a trained medical practitioner, nor a qualified nutritionist. Before beginning any new nutritional plan or exercise regimen, consult your physician to insure it is appropriate for you. This is information that I have picked up over the years through University and TAFE along with life experience of being around health and fitness for so long and it has worked for me. This information is designed for educational purposes only. This Ebook along with all information included must not be placed on the internet, reproduced or Shared to a third party. Copyright of ARK Sportswear all rights reserved.