Label: PMA Tapes - 001 • Format: Cassette Mixtape • Country: US • Genre: Electronic, Hip Hop, Reggae • Style: Bass Music, Bounce, Dancehall
This week marks the last installment of our Fitness Resolution theme of the month. Similar to dieting, throwing oneself head-long into a new exercise routine is Africa - Black Roots - Black Roots the first of each year.
And, like dieting, people rarely stick with it long enough to realize long-term results. Click here to read my Exercise Made For You post. Have a burning question or would like to see a specific topic explored more deeply?
Submit a theme suggestion or ask a fitness related question using the Contact tab above and your idea may well be a featured theme on the blog.
No need to worry, the requirement to fill in your name and email address is merely to protect me from bot messages. The answers lie in the very same statistical and scientific data that tell us to stop dieting. Weight-loss diets are based on a one-size-fits-all, outdated belief that permanent weight-loss is a simple mathematical equation of calories in versus calories out. Some people need more calories than others.
Some need more of certain types of nutrients and fewer of other types of nutrients compared to their peers. Click here to link to my Portions By Body Type post to learn about anti-diet eating. Each month will have a theme and each Monday post that month will link to previously published posts that support the theme.
In this way, the blog becomes a series, almost like a how-to book on fitness with a chapter published each week, rather than randomly selected posts that are disconnected to one another. After five and a half years and hundreds of posts, I believe this format will be a welcome change for me and my readers. Speaking of you, my readers, you can influence the topics I choose. Submit a theme suggestion Jellyfish - Drainland - And So Our Troubles Began (Vinyl, Album) ask a fitness related question on the Contact Form on the Request Session or Submit Fitness Question page on Never Fuck - Various - Trance Megamix website and your idea may well be a featured theme on the blog.
I offer alternatives to the weight loss crazes that are all the rage each time we begin a new year. The cycle of gyms packed with newcomers in January that dwindle precipitously by April is a well-known, statistical reality.
There are numerous reasons for this annual phenomenon. Yet, the latest research on the differences in response to diet and exercise among the three somatotypes body types does tell us our individual physical characteristics can give us clues to the types Living Without You - Manfred Manns Earth Band - Manfred Manns Earth Band exercise that may feel like a more natural fit for each of us.
This post is aimed to give you clues to different types of exercise you can try that may be a better fit for you based on your body type. Marathon Champ Shalane Flanagan: Ectomorph. More than half the battle of becoming fit is learning which movements give you joy. Thanks to the latest studies, the answers may lie in what makes you uniquely you. Portion control is a large component of living a fit life. The same is true for portion control.
While the My Plate portion illustration below is a great tool for the average adult, not all of us fall into the average category in height, body type or activity level. For others, the My Plate suggestion is too much food, leading to regular over-consumption and unwanted fat mass gain. If only there were an easy way to monitor our unique portion sizes without measuring or weighing everything before we eat it. Well, there is using one simple tool that we have on our persons every minute of every day.
Your hand is an excellent reflection of your body size — whether you fall smack dab in the average category, are especially tall or very petite. And, as such, is a handy pun intended tool to help you determine how much of different types of macronutrients are the correct amounts especially for you.
Portions Of Mask And Money - Ssleeping desiresS - Secret Thirteen Mix 163 the Hand. We should have three to four servings of complete proteins a day. We should have a minimum of six servings of fruits and non-starchy vegetables daily, consuming more veggies than fruits in any given day.
Fats added to Butters Theme - The Miso Champ* - Full Body Workout Vol. 1 meals or snacks should be down-sized accordingly. Up to three thumb-sized servings of added fats is recommended daily. Three to four servings of milk per day is recommended.
A serving of Martyn Joseph - Treasure The Questions macronutrient hybrids including nut or seed butters and bean pastes, such as hummus would fill the scoop you make by cupping the palm of Butters Theme - The Miso Champ* - Full Body Workout Vol.
1 hand. Keep portions small and aim to partake no more than three days per week. Each serving should count as two grain-based carbohydrates. Note the number of suggested servings for each food group, recommended by the U. Department of Health and Human Services, are represented by ranges and, again, are based on the average, moderately active adult.
Whether you Butters Theme - The Miso Champ* - Full Body Workout Vol. 1 fall on the higher or lower ends of the ranges depends on how active you are and your body type. Sedentary individuals should consume food groups Red River Flows - Jason O* - Back To The Beat or below the low ends of the ranges while athletes may need to consume foods at or above the high ends of the ranges.
Best to stay on the high ends of Butters Theme - The Miso Champ* - Full Body Workout Vol. 1 recommended number of daily servings for all complex carbohydrates and nuts, seeds and legumes.
A mid-range for fats, dairy and proteins is sufficient. The only exception being to trade one or two daily servings of grains, starchy vegetables or fruits for the equivalent number of servings of non-starchy vegetables or proteins.
Choose foods and the number of servings according to your body type and lifestyle. And, to know how much of each of them is the right amount specifically for you, use the measuring device always at your fingertips, so to speak, to keep your portions made-to-order healthy.
No more weight loss resolutions! I implore you to rid yourself of weight loss goals and shift to more inherently healthy and achievable goals.
Consider the three somatotypes, or human body types:. Ectomorphs, sometimes referred to as inverted triangle or carrot, tend to have tall, narrow frames.
Though those at or below average height can also be ectomorphs, such Butters Theme - The Miso Champ* - Full Body Workout Vol.
1 women who wear petite sizes. Ectomorphs physiologically resist lean and fat mass gain. Ectomorphs have high metabolism and many can eat liberally and exercise minimally without weight gain. T hey tend to be seen as fit because society equates thinness with fitness.
But, without a healthy diet and sufficient exercise, their risks for common lifestyle diseases are America Today - The 86ed - America Today same or slightly higher compared to other somatotypes. Diet: Because ectomorphs have super metabolism and little in the way of energy stores body fatthey need ample amounts of complex carbohydrates in steady supply throughout the day.
Even more so if they live an active lifestyle. Ectomorphs long, lean muscles are best suited for endurance cardiovascular exercise, a moderate intensity full-body strength training program and substantial flexibility training. Endomorphs tend to have short, stout frames, though people of any height can have endomorphic body types.
One of the greatest risk factors for lifestyle diseases is the existence of visceral fat. Visceral fat surrounds the abdominal organs. Therefore, endomorphs have a higher likelihood of carrying visceral fat. A proper diet and active lifestyle can reduce visceral fat and an endomorph can be considered fit despite the existence of substantial subcutaneous fat and a high weight by BMI standards.
And that translates to body fat. Endomorphs do well on a diet low in carbohydrates, high in protein and moderate in fats. The bulk of carbohydrates should come from produce but small amounts of whole grains are good, too.
Desserts, soft drinks and alcohol should be minimized. Exercise that revs up metabolism, burns stored fat and builds muscle will help the endomorph achieve that goal. Moderate to high intensity, full-body strength training should be performed two or three times per week as well. Mesomorphs are hybrids of the other two types. They tend to be narrower in the waist like ectomorphs but larger in frame and mass in other areas.
Female mesomorphs are usually either pear or hourglass in shape. Mesomorphs, by definition, tend to have a healthy waist-to-hip ratio which is a better indicator of overall health than the BMI see below. Diet: A balanced mix of carbohydrates, protein and fats in proper portions works well for mesomorphs. However, they should be especially mindful of the quality and quantity of Butters Theme - The Miso Champ* - Full Body Workout Vol. 1 carbohydrate consumption, reducing intake when necessary.
Exercise: A balanced approach to exercise is best. Keeping the body challenged and guessing helps to maintain a healthy Monkey Puzzle - Dr. John - The Brightest Smile In Town, increase lean mass and maintain or reduce fat mass. Mix up vigorous and moderate, steady-state and interval cardiovascular training three to four days a week and switch between moderate and vigorous full-body strength and flexibility training two to three days per week.
Outside of a laboratory, the best way to determine if someone has too much unhealthy visceral fat is the waist-to-hip ratio. The resolution revolution is to put the fantasy of reaching a certain weight through unsustainable diets and fad workouts to bed. We must accept and embrace who we are, first and foremost. Only then can we make sober resolutions to become heathy and fit through the adoption of lifelong diet and exercise habits that are custom made for us.
Tweet Share Share. Follow My Blog Get the latest posts delivered to your mailbox:.
Small Town Boy (Valencia Dub) - UK - Small Town Boy, Aviaries - What You Breathe With (Demo) (File), Elviras Theme - Percy Faith & His Orchestra - Angel Of The Morning, The Clones - Safety Copy, Romance For Guitar And String Orchestra - Various - Klassik Träume (Grosse Klassik & Traumhafte Melo