What's your body type!

Knowing your body type is an important part of effectively reaching your physical fitness goals (building muscle, losing weight or both). There are three general body types ectomorph, mesomorph, and endomorph.

Knowing your body type and its associated metabolism allows you to customize both your diet and fitness routine to achieve the results you desire.

The first body type is the ectomorph. This body type tends to have a fast metabolism and are slim (skinnier men & women). Ectomorphs generally don't have a hard time losing weight/burning calories due to their naturally fast metabolism. They generally can eat what they want and not put on much weight (size). In order for ectomorphs to gain size I advise lifting heavier weights in lower rep ranges (6-8 reps), increasing calories and decreasing cardio.

Second is the mesomorph. This is what some consider the ideal body type. Mesomorphs tend to be naturally more muscular and athletic in build. They build muscle and burn fat easily. This allows mesomorphs to stay in shape quite easily with the proper routine. A mesomorph has a moderate metabolism, not to fast and not to slow which is ideal for burning fat and retaining muscle easily.

Third is the endomorph. This body type has the slowest metabolism, and as a result has more of a challenge losing weight. Losing weight is definitely possible but requires close attention to nutrition and staying disciplined to eating correctly. Endomorphs benefit from a circuit style training routine because it keeps them moving, which keeps the heart rate up and burns more calories. Cardio is also beneficial to the endomorph.

Furthermore, someone can also be a combination of two body types; this knowledge is useful to customizing your diet and fitness routine as well. Remember, knowing your body type is beneficial in reaching your training/fitness goals through customizing your routine. Therefore, learn your body type and design your fitness approach accordingly.

QUESTION: What is your body type? Is it one category or a combination of two? 

*Remember to follow my Instagram @angeloufitness. 

Training tools for the beginner! Why squat?

 

Hi guys, I thought of a few tips for beginners training at home that I would like to share. Gym memberships are great, but if you don't have one there are still ways to train in your own home. I suggest that one of the first pieces of equipment that you purchase is a set of 5-10 pound dumbbells. 

First, they are fairly inexpensive, portable, and versatile as you can incorporate them in many home workout routines. Second, they are a great start for women who are interested in beginning training, building strength, endurance and shaping a new body composition (goals may differ) that incorporates less fat and a more lean and curvy looking physique. Third, dumbbells are great as they can be incorporated into your high intensity cardio routines to add a strength and endurance component which leads to burning more calories!

Dumbbells are an ideal tool for compound exercises. Compound exercises are movements that incorporate multiple muscle groups i.e. a standing squat with shoulder press or a reverse lunge with bicep curl. Compound exercises also burn more calories as they incorporate multiple muscle groups.

Below are instructions and a brief demonstration on performing a standing squat with a bicep curl & shoulder press (compound exercise) using dumbbells: 

1). Description: To perform the Dumbbell Squat, hold a pair of dumbbells at your sides (to take the loading stress off the spine). Squat no lower than 90 degrees, or until your thighs are parallel to the ground, to protect the knees and back. Power (stand) up by simultaneously contracting the quads and moving the hips forward until you reach standing position. Now proceed to step 2.

2).Description: To perform the Dumbbell Curl and Press, now standing with dumbbells at your sides, keeping your shoulders back and head tall. Begin by bending the elbows to curl the dumbbells up to the shoulders. From here, quickly turn the palms away from you and press the dumbbells straight overhead (keeping your upper arms close to your ears). Lower slowly and repeat step #1 & #2. See images below:

Why squat? 

Squats are an ideal addition to your strength training routine because they work several muscle groups at the same time. The exercise doesn't require much space or equipment, so it can be done at home. Some people hold dumbbells as they squat to increase the challenge to their muscles. 

What muscles do squats work on?Squats work the entire lower body, specifically the quadriceps (front of upper thigh), hamstrings (back of upper thigh), glutes (buttocks), and the muscles that make up the calves.

Question: What tips/workout routines do you feel may be helpful? 

Leave any questions and or suggestions in the comment section and I will get back to you! Thanks again!

"Clean Eating?" What's that?

What is clean eating? The concept of clean eating is basically consuming foods as close to their natural state as possible, without additives. For example, baked or grilled chicken is more close to its natural state than fried chicken which has a lot more added ingredients & calories.

Moreover, by eating foods that are cleaner, you are decreasing the number of calories in your meals and many times eliminating unwanted calories from fat. This explains why clean eating assists greatly in weight loss.

An apple would be an example of a clean food (fruit), while a tasty cake would be an example of a "dirty" food. The tasty cake isn't natural. It's processed, has additives, artificial flavors, and food coloring, etc. The tasty cake also has more calories but is less nutritious; so it is said to have empty calories because these calories serve no nutritional purpose to your body. Some use the rule, the fewer ingredients, the more natural or, the "cleaner" the food.

In closing, cleaning up your diet leads to healthier food choices which will lead to a healthier body. Clean eating also decreases the number of calories you consume in meals which is a major contributor to weight loss in addition to exercise.

Tip: An easier way to make a "clean food" transition is by cleaning up one meal at a time. For example: cleaning up breakfast for 2 weeks and during the 3rd week clean up both breakfast, and Lunch. Continue until all 3 meals consist of "cleaner foods."

Question (please comment): What are your personal challenges with your diet?

Below you will see a few "clean foods" that I eat. What are some of your clean food (comments) suggestions? 

4 oz Chicken Breast (seasoned & sautéed in non-fat olive oil cooking spray)

Salmon (seasoned & grilled or sautéed in non-fat olive oil cooking spray)

Turkey Burger (seasoned & grilled or sautéed in non-fat olive oil cooking spray)

Brown rice (seasoned to my liking)

1 Sweet potato mashed (boiled or baked then mashed with 1/4 cup of non-fat skim milk & cinnamon)

Asparagus (seasoned & grilled or sautéed in non-fat olive oil cooking spray)

Broccoli (seasoned sautéed in non-fat olive oil cooking spray)

Almonds- great source of protein & healthy fats. 28 almonds are approximately 170 calories

Wheat Bread (light):  45 calorie per slice

Fruits (bananas, grapes, strawberries): Higher in nutritious value while lower in calories.

Oatmeal: (high fiber and 10 grams of protein in 1 cup)

Related Links:

Clean Eats: Over 200 Delicious Recipes to Reset Your Body's Natural Balance and Discover What It Means to Be Truly Healthy

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Kids Snack Attack Bootcamp!

"Train up a child in the way he should go; even when he is old he will not depart from it. "(Proverbs 22:6). Our children can be taught to make healthier food choices, and this lesson will last them a lifetime.

My son has a sweet tooth as most children his age. I try to monitor his junk food intake and replace many of those items with healthier snack choices. Its not perfect. In fact its both an art and a science. According to the American Heart Association 1 in 3 children in America is obese. This is triple the amount of obese children in 1963.

As a parent of a young child, these statistics concerned me. Although, I limit the amount of junk food my son eats, I also allow him to have cheat snacks. For instance, we bake chocolate chip cookies and enjoy them with no regrets. During the rest of the day the goal is more nutrient dense snaking. Below you will see a few of my son’s favorite snacks, feel free to share (comment) some healthy snacks of your own.

1. Kid size bottle water- hydration

2. Grapes- nutrient dense fruit with vitamins and minerals. 15 grapes is approximately 39 calories. 

3. Applesauce with nutmeg. Nutmeg helps with detoxing the liver and kidneys

4. Fruit snacks- with 100% Daily Value Vitamin-C per serving, 80 calories per serving

5. Apples and Bananas- nutrient dense fruits with vitamins & minerals.

6. Yoplait Gogurt (Yogurt)- portable low fat snack. Vitamins A & D, Calcium. Tip: You can freeze the Gogurt pops & have frozen yogurt pops!

Cheat snack: 4 Baked chocolate chip cookies.

Euphoric Green Tea

This week I stumbled across a great cafe in the Piazza, a trendy open air retail court in the Northern Liberties neighborhood of Philadelphia. Euphoria Cafe has many healthy menu choices and is the perfect place to read or study, get some work done, or just chill with friends. Euphoria specializes in fruit smoothies, hot and iced tea, bubble teas, coffee/espressos, unique pocket sandwiches and light desserts. The seating and atmosphere was very warm and cozy.  

I really enjoyed my comfortable seating, and green tea. I have been a green tea drinker for many years and I enjoy the taste. In addition, it has many health benefits. Green tea contains antioxidants which are compounds found in certain foods that increase our body's ability to fight illness. As a person who works out frequently, I must say that I train better when I'm not sick. There are studies with some evidence suggesting that long term green tea drinkers my have lower risk of developing heart disease and certain types of cancer.

Moreover, research also shows that green tea can assist your body in both digesting foods and burning calories. This is not the overall solution to weight loss but green tea definitely scores another plus from me as a person with physical fitness interests and goals. So try some green tea and if you enjoy it, add it to your arsenal of health and fitness tools. Then stop by Euphoria and enjoy some green tea or any of their other healthy menu options.

Euphoria Cafe

1001 N.2nd Street #23

Philadelphia, PA 19123

Biceps & Core working together

Hi guys,

 Here is a quick tip that will work your biceps and abs together. Standing bicep curls with proper form also work your core as a secondary muscle. Your core, abdominal area is what stabilizes your body while standing to perform the curl. Moreover, while curling focus on stabilizing your abdominal muscles which will give you more support, and work your abdominal muscles simultaneously. So Lets tackle multiple muscle groups while performing our bicep curls! Let's burn!! 

Cardio

A high intensity cardio routine (burst training) allows you to burn more calories from fat in a shorter period of time, and preserves more lean muscle, which shows your figure, maintains curves if your a woman! Try sprinting on the treadmill for 10 seconds. Then jogging at a slow pace for 40 seconds. This is considered one set. Alternate your 10 second sprint & 40 second jog for ten sets... If that's to much try starting with 5 sets and build your way up. This workout can be performed on a treadmill, on a track, running outdoors or in your living room (jog/sprinting in place). Lastly, this routine keeps your workout interesting! Now let's burn!

Minty Fresh Feeling

Today I infused my water with fresh mint leaves! The mint leaves added a cool sensation to my drinking water. Mint aids in clearing acne; calms the stomach, and also helps eliminate toxins in the body. Furthermore, among other things mint aids in overriding germs and inhibits the growth of harmful bacteria in the mouth.. So if your looking for a healthy way to add a refreshing twist to your water, then add some mint leaves.. Hope you like it!

Hi

Hi guys welcome to my fitness blog site.  I am an average guy who enjoys

physical fitness, nutrition and muscle, growth science. I don't have the perfect body, but I try my best to improve the body that I have. I am a work in progress with plenty of room for improvement. I enjoy learning about physical fitness & applying what I've learned in both the kitchen, and gym. Furthermore, I enjoy helping others with similar goals and interests. The purpose of this blog is to communicate and share with others during my

physical fitness journey. Hopefully we can all learn something from each other along the way. One thing that I have learned is that there is more than one road to reach any particular fitness goal. Some roads work better than others depending on each individual. My philosophy is learn your body and what works best for it. Therefore, I try to approach my fitness goals with an open mind, in order to find what works best. Thanks for stopping by! I hope you find something here helpful! Lets stay at em! 

Body Under Construction

Both my physique and this blog are both a work in progress, and far from perfect. Please feel free to share ideas and philosophies on your personal training methods as we are all co-learners and can benefit from one another. I look forward from hearing from you!