After the whole re-evaluation last night I did a little research on body types today and found out some interesting yet depressing information. Back in the 1940s an American psychologist named William Herbert Sheldon developed constitutional psychology where the human physique is classified according to the relative contribution of three fundamental elements or somatotypes. Sheldon then categorised all possible body types according to a scale that ranged from 1-7 for each of the three somatotypes.
Sheldon's "somatotypes" and their supposed associated physical traits can be characterized as follows:
Ectomorphic: characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim. Ectomorphs are predisposed to neither store fat nor build muscle.
Mesomorphic: characterized by medium bones, solid torso, low fat levels and a narrow waist; usually referred to as muscular. Mesomorphs are predisposed to build muscle but not store fat.
Endomorphic: characterized by increased fat storage, a wide waist and shoulders and a large bone structure, usually referred to as fat, or chunky. Endomorphs are predisposed to store fat.
One guess on which body type I am...that's right Endomorphic because nothing is easy in the world of Alushia.
So after finding out this wonderful news I popped over to Bodybuilding.com where I found the linked article on Endomorphs and how we should train and eat. This is a little summary. When it comes to working out endomorphs need workouts to have compound, high-intensity exercises to control our excess fat. It should be a regimen that combines cardio and weight-lifting as this will keep the metabolism high and burn more calories that if you were to do just one or the other. Exercises should concentrate on intense workouts using techniques like drop sets and supersets. The set range for weight lifting should be between 3-5 with reps between 12-20 depending on your intensity level and ability to recover. Training to fail works well so pick a weight that allows you to fail at 8-12 reps. Cardio also HAS to be involved at the end of the workout as our bodies tend to store fat. After training your muscles are depleted of their energy source of glycogen and they will start consuming adipose body tissue for energy. Interval training of high and low intensity works best. As for diet think high protein low carb as carbs and endomorphs are not BFFs. Also opt for 6 meals a day rather than 3 to keep the metabolism up. It is also recommended that we endomorphs get lots of additional exercise outside of the gym so find ways to keep moving throughout the day if possible.
So there you have it the black cloud that is hanging over my weight loss goals. Good thing is now that I know what is going on hopefully we can correct it and get me back on track.
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