I teach about 3 distinct body types when I meet new clients or when people have questions about their body fat. Knowing what your body type is and how to eat, train, and sleep accordingly is one of the most important and most overlooked aspects of personal training and getting in shape.
We all lift weights, we all do cardio, we all participate in the same 5k’s but what sets us apart is how we train and what training our body type responds too. Endomorphs need to focus on bigger sets, with more intensity and a fast training pace
Having good nutrition is of course important too, endomorphs need to focus on eating more fruits and vegetables, more complex carbs and more lean high quality protein. YOU have to cut out the junk food and sweets because the endomorph body type easily converts extra calories to stored energy, and that is not what we want to do!!
Workout programs, diets, and personal trainers fail because people do not eat & train for their body type, what they do is train by doing something somebody else already did and think it will work bc its in the magazine or on t.v
Coming up this Tuesday on the Robin Shea Show we will be talking about one of my favorite workout subjects and that’s “split training”
What is split training? Split training is making workouts that hit different muscle groups on different days to spread out emphasis over several days instead of a 2 hour workout. There are many ways to SPLIT a workout routine and the more advanced the training the more you can split routines into major muscle groups.
Day 1: Quads (Mon)
Day 2: Shoulders and traps (Tues)
Day 3: Back, hamstrings and biceps (Thurs)
Day 4: Chest and triceps (Fri)
The body works in 4-6wk increments so every month you should look to vary frequency, intensity, time or use the F.I.T. Principle. With split training you can split each muscle group and train with greater intensity more than just once a week. Also rest days or Active Recovery workouts can be implemented for greater recovery, as in the case of upper-lower body split workout performed four days a week like the one mentioned above.
#1 Frequency – how often you train
#2 Intensity – how hard you train
#3 Time – how long you train
People who want to lose weight need to focus on metabolism. Metabolism essentially means “how many calories you burn in one day.” The only way to increase the body’s metabolism is to build more lean muscle tissue (LMT). Focusing on cardio in my opinion is the wrong way to go because cardio trains the body to store fat for long cardio sessions (the body has to have ample energy for runs longer than 20mins).
Robin has done many split routine workouts with me in the past to burn almost 1000 calories in 50mins and recently on one of her runs she had an EPIPHANY about cardio & weight lifting workouts!!
Tune in this Tuesday 10a.m. cst to hear us talk about Weight Training 101 as Robin ask questions like
- If your desire is to lose weight focus on this type of routine…
- If your weight is roughly where you would like it to be this is a better routine…
- If you are seeking major weight loss perhaps this routine would serve you best…
- How often to switch up your routine and why…
- Incorporating Aerobic vs. An-aerobic cardio into your routine
Like I said this is one of my favorite topics and in my opinion the most important discussion for getting in shape and burning more body fat. You can check out some other posts of mine here
A 5k race is a very popular race and distance for all levels of fitness enthusiasts. The 3.1 mile run is awesome challenge for the beginner and great place for more experienced runners to gauge their current fitness level. Any given weekend there is a 5k going on and usually involves some charity or organization sponsorship so entering races is also a good way to give back to your community. The distance seems daunting at first when you’re not fit and starting to train, but the body was made to travel so 3 miles isn’t much. Once race day arrives adrenaline takes over and will aid in your efforts.
Here are a few things to help you prepare for the race.
- Eat as you normally would, the 5k distance does not need a carb load
- wear comfortable shoes but not new shoes (avoid blisters)
- don’t wear to many clothes, allow for increase in body heat
- warm up before race, don’t start cold
- not too fast out the gate and run on “E” the last half of the race
- find a nice rhythm or running pace, tuck in behind somebody and follow (less wind)
- do your best, the last runner to cross the line is just the slowest winner
- Beginner Training for a 5K (walking-running-training.suite101.com)
- Keep the Streak Alive at the CIGNA/Elliot Corporate 5K Road Race (eon.businesswire.com)
- How do you pull yourself out of a midsummer funk? Enrol in an end-of-summer road race (nationalpost.com)
- Get Fit Running a 5k (running-marathons-races.suite101.com)
- Fighting against melanoma (commercialappeal.com)