Endomorph Body Type Secrets. Are You Eating Wrong For Your Body Type? Part 1

Filed Under: Guest Post

Mar 29 · by Alex Poole

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

celeryIf you’re eating wrong for your body type, you may never reach your maximum potential. Are you an ectomorph, mesomorph or endomorph body type? If you’re not sure, then this could be the reason your last diet failed, or why your results have fallen short of your expectations. To maximize the results of your diet, regardless of whether your goal is fat loss or muscle gain, you must adjust your diet according to your body type.

You inherited a certain body type, just as you inherited a certain hair, eye and skin color. When you look at how important genetics are in athletic, muscle building, fitness or fat loss endeavors, it may seem like the only guaranteed way to physical superiority or extreme levels of low body fat is to choose the right parents.

But even if you think that mother nature dealt you a bad hand, you can take consolation in the fact that success in fat loss is not determined purely by genetics. Most of the factors involved in burning fat are totally under your control. You can acheive fantastic results, regardless of your genetics, as long as you recognize and understand your body type and then adopt the proper nutrition and training strategies for YOUR genetics and not someone else’s.

Super-Charging Your Results By Understanding Your "Somatotype"

In the 1930’s and 1940’s, Dr. william H Sheldon, a professor from Harvard, became engrossed in the study of human body types. As psychologist, it was Sheldon’s main intention to find out how body types were related to temperments such as introversion and extroversion. As a part of his extensive research on the subject, Sheldon developed a three part classification system for body types known as SOMATOTYPING.

Sheldon identified three distinct body types:

1. The mesomorph
2. The Endomorph
3. The Ectomorph

The ectomorphs are the lean, skinny types, They are usually very thin and bony, with fast metabolisms and extremely low body fat.

The mesomorphs are the genetically gifted types who are lean, muscular and naturally athletic.

The endomorphs are the fat retainers. Endomorphs have a round body shape and large joints (they are "big boned") and they often have great difficulty losing body fat. There’s a good chance that if you struggle with fat loss, you are an endomorph or you are at least partially endomorph.

The Plight of The Endomorph

Most people who are training hard but still struggling to lose body fat have an endomorph body type. An endomorph is someone who is genetically prone to store fat easily due to a slow metabolism. Endomorph body types are usually, but not always, large-framed with medium to large joints. If you’re an endomorph and you mess up on your diet, the surplus calories are almost certain to go to fat. Even when you’re in a caloric deficit, it seems like the fat goes down at a painfully slow rate.

Of all the three body types, the endomoph body type may seem the least desirable one to have if your goal is fat loss. It’s frustrating sometimes. No matter what you do, it seems like you’re at a disadvantage.

While there are genetically-influenced disadvantages to having the endomorph body type, the good news is that even if you’re an endomorph you can burn fat and get as lean as you want to be. An endomorph body type is not "bad." There are no good or bad body types. Is your eye color good or bad? No, it simply is what it is. It’s what you inherited.

There are countless examples of endomorphs who were once overweight or obese and who went on to become super lean. What they did was to simply understand their body type and adjust their nutrition and training accordingly. They understood that they couldn’t copy someone else’s diet and expect the same results unless that other person had the same type of body.

Read part 2 to know  more about endomorph.

For more info on Tom’s program **click here**

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Protein Powder, The Skinny Guy’s Guide To Protein Powder Part 2

Filed Under: Guest Post

Mar 23 · by Alex Poole

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

How much protein powder do I need?

A better question would be, “How much pure protein do I need to achieve my goals?”

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

Meal 1 (breakfast) – whole food

Meal 2 (mid morning) – liquid protein meal

Meal 3 (lunch) – whole food

Meal 4 (mid afternoon) whole food

Meal 5 (pre and post workout) liquid protein meal

Meal 6 (dinner) whole food

Meal 7 (before bed) whole food

What kind of protein powder should I use?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at any time of the day but NOT before or after a workout.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window.
Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

Conclusion

I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don’t get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue!

Oh yeah, protein powder will help you get more jacked and attract the ladies, but it’s not going to do it in a ‘ultra short period of time’ with the simple addition to your diet.

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

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