This guest blog post was written by fitness and nutrition author Tom Venuto I have his permission to share it with you.

Metabolic characteristics of the Endomorph

The endomorph body type doesn’t necessarily refer only to outward physical characteristics, although Sheldon’s somtatotyping system originally referred to body structure alone. More recent advancements in body typing such as the Heath-Carter method, take into account internal (metabolic) characteristics as well.

From a metabolic perspective, the endomorph body type sometimes has varying degrees of carbohydrate sensitivity and insulin resistance. Pay close attention, because this is an important point. If someone is metabolically carbohydrate intolerant due to a genetic tendency, then high carbohydrate diets are not the preferred choice for fat loss goals as they will stimulate excess secretion of insulin and glucose will be partitioned into the fat cells more easily.

A nutrition strategy for the carb intolerant endomorph then is to immediately clip the processed and refined carbs from the diet, particularly white sugar and white flour products. These concentrated carbs will convert to body fat more rapidly in endomorphs. The best solution for the endomorph body type is a moderate carb diet as baseline, for example a 40-40-20 split of protein, carbs and fat. For those particularly carb sensitive, taking the dietary fats up to 30% may be even better, producing a 40-30-30 macronutrient split.

From the baseline diet, the endomorph must carefully watch body composition results and adjust the carbohydrate intake according to the results. For some endo’s a further drop in carbs may be called for and in the extreme cases a small handful of them may find they are best of with a traditional ketogenic diet which is even lower in carbs and higher in fat.

An Individualized Approach to Nutrition is the Key!

The variation in body types must dictate the macronutrient split. This is one of the reasons that I provide a moderate carb, balanced diet, a semi-restricted carb diet and a low carb diet all as part of my Burn The Fat program. Burn The Fat is not one diet because one size does not fit all. It’s three diets, each one designed to suit the goals and body type of each individual.

Another aspect of your diet to consider is the degree of compliance you must use. usually, I’d recommend a 90-10 rule, which means follow your diet strictly 90% of the time and then 10% of the time, eat whatever you want. Some genetically gifted mesomorphs and ectomorphs can seem to get away with being much more lax on their diets, with 80% compliance or even less and they never gain an ounce of fat. But the endomorph must follow a strict compliance rule. They can’t seem to "get away" with frequent indiscretions without paying the price. If you’re an endomorph this requires developing a high level of nutritional discipline and a strong desire to see improvements in your body. You gotta want it.

There are many other techniques an endomorph can use to radically increase the results of their fat loss program, including special alterations to the training program. Training is a lot like nutrition, if you train wrong for your body type, you get less than optimal results.

After reading these descriptions of the various body types, if you think you’re an endomorph and if you’d like to learn more techniques to improve your fat loss results, then I invite you to visit the home page and learn more about my Burn The Fat, Feed The Muscle program.

Burn the Fat, Feed The Muscle, also known as BFFM, is one of the few programs in the world that devotes attention to metabolic individuality and body typing for maximum results. In particular, you’ll want to look at chapter 5 of BFFM, titled, Metabolic Individuality and Your Body type: Doing Your Best With What You’ve Got.

I know many people get frustrated with their less than  optimal genetics, but I guarantee you, genetics are not a reason that you don’t reach your goals.

You only fall short of your goals if you fail to adjust your program according to your genetics.

Whatever you have, you have to make the most of it and you can do that by applying the BFFM techniques. They’ve worked for tens of thousands of others and they can work for you too.

Learn more by visiting the Burn The Fat home page here: www.BurnTheFat.com

Sincerely,

Tom Venuto

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This guest blog post was written by fitness and nutrition author Kardena Pauza I have her permission to share it with you.

A healthy diet is a vital component to any fat loss program. Fortunately, this superfood can be found at any grocery store or farmer’s market at a relatively inexpensive price. 

What’s more, this superfood supplies a majority of the Recommended Daily Allowance for vitamins and minerals to give you endless amounts of energy, it stabilizes your blood sugar and detoxifies your body, and it provides you with the essential amino acids your body needs to build strong, lean muscles.

So what is it?

None other than the leafy green vegetable.

I hope you aren’t disappointed it wasn’t something exotic like elixir berry juice.  But, the truth of the matter is, the leafy green vegetable is an underrated, nutrient dense, inexpensive, and readily available superfood.

It does, however, get a little more exciting in that this dark green vegetable has many substitutes, including spinach, kale, romaine lettuce, chard, parsley, cilantro, and many others.

In fact, if you go to a farmer’s market I’m sure you’ll find plenty to choose from.  And variety is important because each green offers a different composition of minerals and vitamins.

Most leafy greens have a mild flavour, but if you’re unsure about one, here’s a little tip you can use when doing your shopping.  When you find a green that you think you’d like to try, simply pinch off a small piece of it and give it a try.  If you like the taste, add it to the cart, if not, just hope no one was watching!

Alright, you’re home and ready to give the leafy greens a try, but you’re unsure how to eat them.  Well, here are some suggestions:

1.   Prepare a salad with a base of greens that you like, while adding in some of the new, unfamiliar greens. You’ll find that over time you’ll acquire a taste for the new darker greens and begin to really enjoy them.
2.   Add greens to your smoothies. I know it sounds odd, but trust me, you won’t taste a thing.  Just start out with a small amount of greens and slowly add more.
3.   Try making fresh fruit and veggie juice with greens in it. Personally, I like cilantro, parsley, and spinach in mine.
4.   Stir fries are a great way to add in veggies and greens.
5.   Also, try making soups with added greens.

So, those are just some of the ways in which you can add one of the best superfoods to your diet.  Try them out for two weeks and I guarantee that you will feel more alert and have more energy.

For more info on Kardena’s program **Click Here **

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