Weight loss diet tips ...

12 WEIGHT LOSS DIET TIPS :-

Have VEGETABLE with every meal ...

Limit PROCESSD FOODS ...

Eat SLOWLY ...

Drink more WATER ...

Eat BREAKFAST ...

Do YOGA ...

Build MUSCLE ...

Baes each meal around PROTEIN ...

Measure yourself REGULARLY ...

Go for a WALK ...

Eat FRUIT ...

Stop drinking SODA ...

 

WORKOUTS AND DIET PLANS FOR MESOMORPH ...

WORKOUT AND DIET PLANS FOR MESOMORPH BODY TYPE :- 


Workout or training :- 

Training for mesomorph body type should be hard and heavy as they already possess a muscular body and have enough stamina. Boot camp training, yoga, Pilates, basic calisthenic exercises list and step classes can be considered some of the best workout plans for mesomorphs. Mesomorphs’ trying out circuit training seems great as it helps in building strength and stamina more effectively than building muscles which are not a necessary regimen for mesomorphs.


For weight training, try to initially work out with light and moderate lifts if you are a newbie and do no more than 3 exercises for each body part thrice in a week. For each exercise, you can do 3 to 4 sets which help you in giving a toned look. You can plan your workout for about an hour and resting for 30 seconds to 1 minute after completing each set is a must. You need to keep on changing the intensity of the exercises you do which helps you turn your body into perfect shape rather than bulk type. Running, skipping, strip sets and force sets techniques can be included in your smart workout.

Diet plans :-

There are not any major challenges for a mesomorph in taking a healthy diet. All they have to do is to maintain a balanced diet like a 1200 cal meal plan with 40% carbs, 30- 40% lean protein and 20- 30% fats.  You need to maintain a regular intake of 500 calories of diet over your maintenance levels, and if you want to lose weight in necessary conditions you can reduce the calorie intake by 200- 500 calories per day.

 More carbohydrates from dried fruits, oatmeal, potatoes and other foods can be easily obtained. To include healthy fats increase the intake of nuts, flaxseed oil, olive oil, avocados and etc., in your diet.

Pesented a sample meal plan for mesomorph body type :-

Breakfast – A bowl of oatmeal with fresh or frozen berries (161 calories) + 2 Boiled eggs (156 calories)

Midmorning Snack – 2 Rice Cakes with peanut spread (214 calories) + 1 Glass of skimmed milk (83 calories)

Lunch – Grilled chicken breast (141 calories) + salad made with quinoa, leafy greens, tomatoes, cucumbers and mushrooms (430 calories)

Evening snack – Cottage cheese with fresh fruits (219 calories)

Dinner – Baked sweet potato (90 calories) + stir-fried chicken and vegetables (439 calories)

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Workouts and Diet palns for ECTOMORPH BODY TYPE ...

WORKOUTS AND DIET PLANS FOR ECTOMORPH BODY TYPE :-

Work out or training :-

Ectomorphs have to put in hard efforts to train their body because as I have said muscular growth is slow and building stronger and bigger muscles is not an easy task. At the same time, once they gain a good strength in their muscles they have to keep a check on their muscle growth every day as it is equally important not to over train your body.

Workout for ectomorph body types should begin with weight training, followed by indoor cardio workout. They need to see that they work for about 1 hour each day. It is better if they concentrate on arms, chest, back, legs, and shoulders and working on 9 to 12 sets per day would give better results. Remember you must not exceed 12 sets as the primary drawback would be over training of your body.

Choose your exercises effectively that work all parts of your body. Different exercises that work for different muscle parts would fetch you optimum results. If you do 1 exercise for 3 sets, you could end up doing 3 to 4 exercises as per the number of sets you decided to do. Take rest for about 30 seconds to 1 minute between each set and it boosts your energy levels up when doing other sets.  Trying out different compound exercises like biceps helps you in building stronger muscles. The best workout for ectomorph is basic squats, rows, step- ups, and push- ups. Walking on tread- mill and kickboxing would also fetch good results. Ectomorph workout plans for gaining more curves should include swimming as it provides resistance to your body. Daily pool workouts will provide extra fat insulation for skinny bodies.

Diet plans :-


As ectomorphs have a tall, thin or lean body, they need to increase the intake of calories in their diet with a balanced bodybuilding diet plan for mass gain. If you are a true ectomorph you should eat 1000 calories and if you are moderate 750 calories wouldn’t be bad over your maintenance levels. You need not worry whether intake of such huge amount of calories increases the amount of fat levels in your body. No, in fact, these calories help you in the fast growth of muscles and repair them as ectos have high metabolic rates.

Don’t skip meals for any reason and you will need to eat a lot more than normal. Avoid junk and fried food if necessary. Eat meals for every 1 hour 30 minutes (at least 6 meals a day) as the key is to take more calories than you burn.  Protein, carbs and fat ratio in terms of percentage of calories can be 40% protein, 40% carbs and 20% fats. Intake of complex carbohydrates like pasta, rice, grain bread, and dried fruits would help you gain maximum results. Drink plenty of water to keep your muscles hydrated and taking enough rest is also necessary to gain the perfect weight and muscle strength.

Presented a sample diet plan for ectomorph body type to promote muscle gain :-

Breakfast – Banana and Raspberries Smoothie (348 calories) or French Toast Total Calories (315 calories)

Midmorning Snack – A handful of dried fruits and nuts (350 calories)

Lunch – Lamb Stew (300 calories) + stir-fried vegetables (122 calories)

Evening Snack – Banana and strawberry smoothie (197 calories)


Dinner – Brown rice (332 calories) + Sweet and sour chicken (237 calories)

Fitness

Fitness is not about being better than someone else ...

It's about being better than you used to be ...

REASONS TO EAT FRUITS :-

Strawberries :- Potentially fights against cancer and aging .

Bananas :-  Great for athletes because they give you energy .

Cherries :-  Helps to calm your nervous system .

Grapes :- Relax your blood vessels .

Pineapples :- Helps fight against arthritis .

Blueberries:- Protect your heart .

Peaches:- Rich in potassium , fluoride and iron .

Apples:- Helps your body to develop resistance against infections .

Kiwis:- Increases bone mass .

Mangoes:- Protect against several kinds of cancer .

Watermelon:- Helps in controlling your heart rate .

Oranges:- Helps in maintaining great skin and vision .

Gym Quotes And Tips ... Your Diet Is Number One ... You Can Live In The Gym ... But If You Don't Eat Clean ... You Are Wasting Your Time ...

Your Diet Is Number One ...
You Can Live In The Gym ...
But If You Don't Eat Clean ...
You Are Wasting Your Time ...