When it comes down to growing taller exercises people always wonder if kicking actually works on the journey to increasing your height and the answer is yes. Kicking is a very effective method that you can work through daily that is not only fun but also keeps you fit and by going through it will also reap the growth benefits. Read on for more about exercises to grow taller.

So when it comes down to kicking there is a specific method that you should follow to do this. If you have a punch bag then you are already going to get better results than those that don’t as you are going to be working the shin and the thighs even more than you would when without.

For those without a punch bag you are going to want to just perform a standard snap kick as they call it in karate. If you don’t know what this is, it is the method of lifting your knee up, flicking out your shin and foot (aim it at an imaginary person in the middle of the abdomen) and then bringing it back to the raised knee position and then back down. Repeat this a couple of times on one leg and then continue onto the next leg. Keep repeating this a few times for each leg and then stop and do it the next day (remember to take rest days when you can as they are vital for the recovery and growth).

What this kick does is it targets your thighs and this kick can help gain a little bit of extra height from this kick.

Another kick which is also effective for this is the pendulum kick where you basically jut swing your leg up in the air just like a pendulum and once again this will target your thigh too (adding ankle weights can help increase the difficulty and improve the results for this).

For those of you with a punch bag you can also take a shot at round house kicks. The round house is basically like a sideways snap kick. By doing this on a punch bag you are stretching out the thighs but you are also creating micro fractures in the shins which grow back stronger and longer giving you some more extra height.

These are not the only exercises to grow taller that you can try out. There are many more that apply the same principle such as jump rope and sprinting, these exercises focus on creating micro fractures and after the rest period and recovery they will have grown back stronger and longer giving you some extra height.

Cycling is another exercise that will target the thighs which is a great method to go through if cycling is part of your daily ritual or whether you want to start getting yourself healthy or travel around then slight changes such as increasing the height of the seat and the handle bars can be really effective and by doing this you will be able to fit in growing taller exercises into your day to day plan easily.

Whey is not a discovery of late, not even its usefulness in building muscles. It is not clear when Whey was first used, but it is well documented that Hippocrates (4th century B.C) used Whey liberally for its natural healing qualities particularly in the treatment of liver disease and gout. In the Roman Empire Whey was used after sumptuous feasting to alleviate resulting indigestions. Roman women used this natural product as an internal and external treatment for a “milk and honey-like skin”.

In the early 16th century, the Alchemist Paracelsus was a fervent devotee of Whey and suggested its multiple use for treatment as often as possible. Since then, Whey was widely used by Aristocracies in Europe and it was a popular means to prevent gout, treat digestive problems and as natural Cosmetics for skin treatment. But it was not until after WW2 that science started to take an interest in researching the nutritional properties of Whey protein that has now become the favorite Fastfood for Body Builders.

As we live in an “Instant Gratification” society where the mantra “I want it Now” and “I want it Bigger” rules, the Nutrition Industry has been quick to exploit this trend. A huge selection of Whey products in Mega-size Containers beckon from every Gym and Dietary Supplement store shelf and reading and understanding the labels poses an enormous challenge to the non-artisan.

Without a doubt we can believe that neither Hippocrates nor Paracelsus would recognize, let alone recommend or use any of today’s Body Builder’s Whey. Natural, unprocessed and unadulterated Whey is hard to come by in America, but is quite common in Europe. It has naturally about 11% protein and 75% carbohydrates, abundant minerals (rich in highly absorbable calcium) and Amino acids.

But for the highly sought “Instant Muscles”, athletes asked for higher protein content and the industry was pleased to deliver. The protein content of Whey can be increased ad libitum by a relatively simple molecular filtration process; but, of course there is a price for concentrated protein, as a higher protein percentage reduces the percentages of the other nutrients.

So it is that the Whey in High Power Body Building Formulas boast enormous protein concentrations up to 95%! However, the products show a lower percentage because of added Flavors, Sweeteners and other Ingredients added to differentiate the product for competitive reasons. And herein lays the problem, to lure the consumer into gulping down Mega-doses of their product, the manufacturers adulterate a basically healthy source into a highly processed and outright unwholesome concoction.

Let’s analyze a typical Ingredients Label of one of the 5 top-selling Whey Protein products sold in America:

Calcium And Sodium Caseinate, Milk Protein Isolate, Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides, Lactoferrin, L-Glutamine, Taurine, Medium Chain Triglycerides, Sunflower And/Or Safflower Oil, Canola Oil, L-Carnitine, Maltodextrin, Resistant Maltodextrin, Fructose, Natural And Artificial Flavor, Proprietary Vitamin And Mineral Blend, Potassium Chloride, Fructo-Oligosaccharides, Acesulfame Potassium, Sucralose, Soy Lecithin.

That product contains 45% protein, but according to Consumer Report, it also contains heavy metal contaminants like cadmium, arsenic, lead and mercury. That aside, is this label indicative of a healthy product or a health threat when used in high doses for a long time? We could just as well ask: is Fastfood healthy? Sadly, the difference is that these unassuming Muscle-craving consumers honestly believe they build great health for themselves with a natural product; this is clear from the many user comments on Body Builder’s web sites.

The above ingredients are common, with some variations in all the major brands. It should be clear that “Canola and Safflower Oil” are GM (genetically modified) -products, like in all processed foods they are used because they are cheap, no other reason.

“Fructose” (most labels list HFCS for High Fructose Corn Syrup) is about the worst choice of sugar for an athlete, and its presence antagonizes the reason for taking the product in the first place, by jeopardizing fat burning. It is further suspected to cause obesity and diabetes.

“Natural and Artificial Flavors” is a common deceptive term for Nasties like MSG (Monosodium Glutamate), and many other undesirable substances are hidden in this euphemism. What’s the problem with MSG? Dr. Russell Blaylock, a board-certified neurosurgeon states in his book “Excitotoxins: The Taste that Kills”: MSG is an excitotoxin, which means it overexcites your cells to the point of damage or death, causing brain damage to varying degrees — and potentially even triggering or worsening learning disabilities, Alzheimer’s disease, Parkinson’s disease, Lou Gehrig’s disease and more. Why has MSG been added? To make you addicted to the product so you use more of it. Why is not on the label? Because the industry knows you don’t want it, so they have to hide it behind euphemisms, and – yes it is legal. But it is getting worse, because the other Ingredients: “Sodium Caseinate”, “Protein Isolates and Concentrates” are, together with MSG adding up to a potentially excessive consumption of exitotoxins, the glutamate receptors within your heart’s muscle and conduction system are over-stimulated, producing cardiac arrhythmias.

“Potassium Chloride” is used as a low toxicity fertilizer ingredient. It is also one of the three-drug combinations in lethal injections. So what is it used for in a Whey product? The answer is, it is a cheap ingredient to increase blood potassium level and because there is MSG in the product. “When magnesium stores are low, as we see in athletes, the glutamate receptors are so sensitive that even low levels of these excitotoxins can result in cardiac arrhythmias and death.” – says Blaylock.

The added “Vitamins and Minerals” are synthetic chemicals with missing co-factors; they are not cell-resonant and not synergistic with other nutrients. This means that the chance of a “one size fits all” product to restore your body’s balance of nutrients is arbitrary and can do more harm than good. It seems that the only reason for adding these chemicals is because it sounds good.

“Acesulfame Potassium” is a non-caloric synthetic sugar substitute, and although FDA approved, it is highly controversial for its deleterious health effects. Because a human body cannot metabolize such calorie free drinks, the metabolism is disrupted and that fact puts the functionality of the entire product into question. The only reason for this ingredient to be there is cost, which benefits the producer while it renders the product questionable.

“Sucralose” is another non-caloric synthetic sweetener, and although FDA approved, remains highly controversial. The alleged symptoms associated with sucralose are gastrointestinal problems (bloating, gas, diarrhea, nausea), skin irritations (rash, hives, redness, itching, swelling), wheezing, cough, runny nose, chest pains, palpitations, anxiety, anger, moods swings, depression, and itchy eyes. Why is this ingredient used? Again its costs and convenience that benefits the producer, not for your health

But there is more to it than what meets the eye, the fundamental question is the source of the raw material, which unsurprisingly is not disclosed on the label. Is the Milk from feed lots or grass-fed cows? Were the cows injected with synthetic rBST hormones, steroids and antibiotics? The fact that Minerals and Vitamins are added, suggests the worst scenario, for Milk from pasture roaming grass fed cows is naturally rich in natural B-Vitamins and Minerals that are highly bioavailable, contrary to the coal-tar derived synthetic Vitamins added.

A healthy Natural Whey product is not easy to find on store shelves because marketing hype and label deception features the synthetic, high margin products. But a search on the Internet can reward you with a truly healthy Food. You want to insist on the following statements by the vendor:

• sourced from cows that are grass-fed on pasture and free of rBGH
• no artificial synthetic sweeteners
• no MSG (Artificial or Natural Flavors)
• no hydrogenated oils
• no Canola – Soy or Safflower Oils (these are from GM-crops)
• no HFCS (High Fructose corn Syrup) or Fructose
• no Soy or Soy Lecithin (Soy products are GM-sourced)

Beware of statements like “All Natural”, this term is arbitrarily defined and doesn’t mean anything. Remember, the cheapest product will use cheap ingredients, you may save when buying but you’ll pay later a much higher price for fixing your health. Buy from a producer you can trust, don’t hesitate to ask questions. High Protein is a significant portion of your daily Nutrition, so be mindful what you put into your body.

If you are wondering when is the best time to exercise to help you lose weight, unfortunately, we don’t have the answer for you. It cannot be proven there is an ideal time to exercise to boost weight loss. Some people will argue this point endlessly. But what they would be supporting would be theories driven by opinions.

Some people prefer to exercise in the morning. Others prefer to workout in the evening. To each their own. With that said, what is most important is to get some physical activity in your day, regardless of the time. If you are trying to lose weight, focus on the exercise itself, as opposed to worrying about trivial details that make marginal differences at best.

Moreover, we’d like to go over the benefits of exercising at night for those who are interested. Just like morning exercises have their place in a healthy lifestyle, so do evening workouts. If you are one of those individuals who prefer the latter, this article is for you.

Exercising at night is great for weight loss – provided your diet is in check. There is no point burning those calories from a weight loss perspective if you are compensating elsewhere. As long as you make sure to eat sensibly throughout the day, your evening workout will do wonders for your weight loss progress.

An evening workout is an excellent way to retire your day. Burn some calories, work up a sweat, get those endorphins going, and put your blood sugar to safe use. After you have ended your workout, your blood sugar will lower, and as you head to sleep, your body can burn fat efficiently overnight. Remember, the less you force your body to overuse its insulin, the better off you will be.

Your body will burn fat efficiently considering you don’t eat after your evening workout. If you eat another meal before you go to bed, you will just elevate your blood sugar again. Eating just before bed is unnecessary – even if you just completed a good workout. Since you presumably ate well during the day, your body already had the fuel it needed for a healthy workout. So fasting after your evening workout will put your body in a fat burning state overnight. An excellent benefit of late-night physical activity is to expend some calories exercising and continue to burn fat as you sleep. In the morning, have yourself a light, hearty breakfast to start off your day.

Lastly, some people have a difficult time falling asleep after a grueling evening workout. You will just have to experiment for yourself to see if exercising at this time is for you. If anything, keep your intensity moderate during weeknight workouts, and change-up the pace during the weekend with afternoon workouts instead.

Anabolic steroids are classed as illegal drugs and are banned by most legitimate sports organizations. There can be no disputing the fact that testosterone boosts the development of muscle mass and aids sporting performance. Equally there is no doubt that its use can adversely affect the health and wellbeing of users.

The androgenic properties of testosterone can affect the body in many ways but often users see these as inconveniences that can be treated by using other drugs. The most common side effects of testosterone supplementation include the following:

1. Testicle shrinkage – the body responds to testosterone overload by reducing its own production of the hormone. This causes the testicles to shrink due to lack of use. When steroid usage stops, the testicles will grow again but they could take at least six months to return to normal size.

2. Addiction – despite some users trying to convince themselves otherwise, the use of steroids can result in physical and psychological addiction. Withdrawal symptoms can be severe with muscle shrinkage, weakness and loss of libido.

3. Growth of breast tissue – this affects roughly one third of male steroid users. It is caused by the conversion of some excess testosterone into the female hormone estrogen. The breasts usually disappear when use of steroids ceases but in some cases they are permanent and may require surgical removal.

4. Baldness and skin conditions – excess testosterone can be converted into DHT, a hair unfriendly by-product that is responsible for male pattern baldness and oily skin.

5. Pain, bruising, infection and scarring may result from careless or incompetent injecting.

Some people have died as a result of steroid abuse and even those who adopt a careful, pragmatic approach have to accept that these health risks are unavoidable. My advice is, follow the natural route and use nutritional supplements to boost the anabolic process.

For most of us, it’s hard to think that we can feel satisfied eating like rabbits (lettuce, carrots, raw vegetables) and more importantly, many of us feel that we would ever be able to stick to a diet that consisted of only those foods. However, there are numerous health and weight loss benefits to raw foods diets-benefits that we experience while still allowing for a full dinner and other treats.

Here’s the good news about starting a raw foods diet: You don’t have to make it a lifestyle and you certainly don’t need to feel confined to eating only raw foods when you’re hungry. What I propose is called the 60/40 raw foods diet, which means that 60% of the foods you eat are raw and 40% are cooked, regular foods. Simple… and unintimidating.

Personally, I’ve known several women who have had enormous success with the 60/40 raw foods diet because although they’re eating just as much (if not more) food than before, 60% of those calories are coming from wholesome foods. This means that their fat and caloric intake is drastically reduced for most of the day and they can save that 40% of their diet for a healthy but filling, cooked meal and perhaps-if they’re feeling daring-a little dessert and a glass of red wine afterwards.

What makes the 60/40 plan for eating raw foods such a delight is that you never need to go hungry and furthermore, the calories you take in are packed with essential vitamins and minerals to pack more of a punch that that one low-carb candy bar you’ve been desperately gnawing on for food satisfaction all day. The natural simple sugars contained in just one apple or banana are enough to give you the kick you need to start your day off right and the calories and fats found n most raw foods are far more sustaining than the complex, processed sugars that are found in many treats-and even in the diet-brand bars you might buy at the store.

Most women who have tried the partial raw foods diet find that the best system for them is to do all foods for breakfast and lunch and then, by dinner, when they are most craving something hearty and filling, they can indulge at will in a delicious, full dinner without regard to calories or fat intake.

Not worrying about fats and calories? How can that be?

Because if you are on a low-fat and low-calorie diet already, the calories and fats contained in your breakfast, lunch, and snacks will likely only amount to 40% or less of your daily calories. That gives you room to breathe at dinner (within reason, of course) and is a satisfying, much-needed break to what you’ve been eating all day.

Give it a try and you’ll see that you feel better with a diet comprised of fresh, healthy foods and that you never go hungry and can have the luxury of a great dinner, desert, and perhaps a glass (or two-be decadent) of wine.

Grow taller pills are all the rage today and with good reason. They sound great because unlike the other methods, they don’t require any work, and all you have to do is take the height increase pills according to the prescribed dosage and you are all set.

But do they work?

That’s the question of the hour that many want to know…the truth is they will not help you increase your height, and can even have potential adverse side effects as well. The companies that make them claim they are supposed to maximize growth hormone to increase height your body makes but science doesn’t back this up.

In the end all height increase pills will do is scam you out of your money without helping you at all. They are similar to the many “get rich quick” schemes out there–they promise you incredible results without doing any work but they never back up those claims.

The ONLY legit ways to increase height growth

What are they? Eating healthy…exercising…and getting enough sleep at night. These are all proven ways to help your body develop more HGH and unlike grow taller pills, they actually work.

What are the best ways to gain height?

Some of the best exercises for not only manufacturing HGH but also stretching out your muscles are sprinting, swimming and stretching…all of these have proven to help people increase their height.

The RIGHT way to do the workout (get this wrong and you won’t grow 1 inch)

One of the most important tips in any workout is to do it as hard as possible and always go at full speed. Try and perform the exercise for 10 minutes going at top speed the entire time–this will help produce the most HGH.

Longer and lower intensity workouts simply don’t make as much HGH and while they are still good for developing your slow twitch muscles, they aren’t going to help you gain any inches.

Don’t forget…

No matter what exercises you do, don’t forget to watch what you eat. Also getting enough sleep is very important as well, and 8-9 hours each night is a good target to shoot for.

Quick summary

Stay away from ineffective grow taller pills and height increase pills, and instead focus on good old fashioned diet and exercise; they are the quickest (and cheapest) ways to help you increase your height.

The next time you’re on Youtube.com, check out the legendary arm workout titled “Milos Sarcev Giant Set Workout”. You’ll see IFBB Professional bodybuilder Milos Sarcev completing an 18-minute arm workout with zero rest – an incredible example of a giant set. Giant sets are popular among bodybuilders preparing for a show. They involve stringing together large groups of exercises, completed one after another with no rest. They can be used for a single body part, such as chest, or a set of opposing body parts, such as biceps and triceps. There are two extreme opinions on the usefulness of giant sets. Let’s look at both points of view, and try to reach some sort of consensus. Then, let’s check out the influence of AAS use, and differences in giant set effects upon gear users vs. natural bodybuilders.

Giant sets are great!

The goal of bodybuilding is to force a great deal of blood into a muscle group, while tearing the muscle fibers. This blood delivers amino acids (from the protein in the food we eat) which is very useful for helping the torn muscle fibers heal. They grow back bigger, which leads to growth of the muscle measurable in fractions of an inch. Over time, these fractions add up! Giant sets are terrific because they force more blood into a muscle region than any other training protocol. Hitting a body part with a succession of 6 to 8 different exercises definitely shocks the area into growth by meeting these requirements!

Giant sets are useless!

Are you a bodybuilders or a body “pumper”? You need lots of heavy sets to make gains. Fifteen sets of 4-8 repetition lifting heavy, and you look like a bodybuilder. Thirty sets of high-rep “pumping” and you’ll look like a fitness bunny. Strength and stamina are all good – but you need heavy bodybuilding sets to grow.

The verdict

As always, a combination of these two arguments usually leads to the most correct position. Giant sets are useful from time to time. They are great for breaking through sticking points, and can help deliver some increased definition in the final weeks before a bodybuilding show. Strength levels are low at this point, so you need to find other ways to tax muscles to their fullest. On the other hand, using these giant “pumping” sets year-round would never really lead to much new muscle growth. You need heavy sets and lots of rest to achieve this feat. You should use giant sets sparingly.

AAS Use

As with all things bodybuilding, when the trainer is using anabolic or androgenic steroids, the rules change. Users of AAS are able to train longer and harder, and recover faster as well. You will grow big muscles while mowing your lawn, if you use AAS. While some bodybuilders may be able to gain muscle while using giant sets, many naturals will not. If you’re a natural, you should use them for up to two weeks at a time, even 8-10 weeks, to avoid burnout to the central nervous system. If you’re a steroid user, the sky’s most likely the limit!

A hiatus hernia (often called hiatal hernia) is a condition where the lower esophagus and part of the stomach slide through the hiatus in the diaphragm, or where part of the stomach pushes through next to the oesophagus into the chest cavity. Hiatus hernias can be caused by injury or accidents, hard sneezing or coughing, heredity, smoking, heavy lifting or bending over. Hiatus hernias are also common in those who are obese, pregnant or who have GERD (gastroesophageal reflux disease).

Heartburn and chest pain are the most common symptoms and complaints of those with a hiatus hernia, although some patients may not even realize they have a hiatus hernia unless found by a doctor with an xray. Symptoms are caused by reflux of food and stomach acid and must be treated to avoid other health problems.

There are many natural remedies and and forms of treatment to limit and prevent hiatus hernia symptoms. These combine diet, exercise and natural remedies as well as eliminating bad habits. There are many articles and websites out there that give vague advice. Below is an example of of a real routine and eating plan you can implement to help your hitaus hernia symptoms.

* Breakfast

Avoid: Eggs, dairy products, coffee and most fruit juices

Try: Watermelon, green and herbal teas

Taking a morning walk will help aid good digestion and improve overall health.

* Mid-morning Snack

Avoid: Chocolate or ice cream

Try: Bananas or papaya

* Lunch

Avoid: Highly acidic meats and fast food that produce more stomach acid and cause painful reflux for those with GERD and a hiatus hernia

Try: Salmon or tuna with sides like carrots, green beans, kale or broccoli. Herbs like mint and fennel can help your hiatus hernia as well.

Note: If you have a hiatus hernia you should avoid bending over or laying down after eating as this can cause food to reflux into the esophagus.

* Afternoon Snack

Avoid: Candy bars, fast food, sodas and yogurt

Try: Celery sticks, cucumber slices or perhaps almonds or sunflower seeds

Note: Stay hydrated throughout the day. Drink 6-10 glasses of water each day if you have a hiatus hernia as this will help metabolism and promote a cleaner body. It is better not to drink liquids with your meals as this can prevent good digestion and dilute stomach acid when it is needed to process food quickly.

* Dinner

Avoid: Those with a hiatus hernia should avoid acidic meats, especially red meat. Also avoid large heavy meals in the evening as this not only encourages weight gain, but because the food will not digest before bedtime, it will cause more discomfort and the likelihood of reflux when you lie down.

Try: Eat smaller, lighter meals in the evening. Soup and or salad are good choices. Soups can include broccoli, potato, lentils and many more. Salads are great, do not have bad carbs and can include many alkaline vegetables. Just make sure to go easy on the dressing, and avoid creamy dressings.

Note: Taking another short walk after dinner can be great in many ways for everyone, not just those with a hiatus hernia. If you must lay down within a couple hours of your last meal, keep you upper body raised to avoid reflux. If you still find yourself suffering from heartburn and chest pain, there are a wide variety of natural remedies that can be added into your treatment routine to help.

The cosmetic surgeon you decide upon will be a choice that you have to live with for the rest of your life. A procedure is considered successful when you just feel like yourself and you are more confident for the coming years. However, when you make the mistake of choosing a surgeon that lacks experience, this increases the chance of getting poor results that lead to more expenses, time and even heartache.

Finding a cosmetic surgeon certified by the board, who has years of experience in your chosen procedure, is crucial in getting the outcome you long for.

Board Certification

Most people think they can rely on state medical boards to make sure that surgeons are eligible to perform the procedures that are being advertised, but in reality, a surgeon is not required by the government to be particularly trained in the procedures they do. This concern is most serious in the world of cosmetic surgery, since a lot of doctors with general surgery training or related fields hop on the bandwagon of cosmetic surgery to pursue higher profits.

Consumers should have a way of finding out if a particular surgeon has the proper training and experience in cosmetic surgery. For this reason, the American Board of Cosmetic Surgery has formed an exclusive board committed to the education, certification and training of cosmetic surgeons.

Experience in the Desired Procedure

You know why specialization and board certification are important in cosmetic surgery. However, cosmetic surgeons can also have subspecialties within this area. This is since every field of cosmetic surgery requires a variety of skills. You can just imagine how an operation on a nose that has bone cartilage and breathing passages would be very different from a procedure on a breast, which consists mostly of soft, glandular tissues.

Therefore, to locate the right doctor, first, you have to opt for a board certified cosmetic surgeon. Next, make sure that this cosmetic surgeon has enough experience in the particular procedure you like.

Critical questions you should ask your prospective cosmetic surgeon:

• What is your training in the procedure I am interested in?
• How long have you been doing this procedure?
• How many times have you done this procedure?

Emotional Connection

Before and after your surgery, you will be spending some time with your cosmetic surgeon. Moreover, surgery is a major transformation, and you can experience ups and downs along the road to a new you. You should feel at ease with your cosmetic surgeon and his/her support team.

Questions You Should Ask Yourself:

• Am I comfortable with this surgeon?
• Can I trust this surgeon with his advice on the things that are safe for me?
• Would I feel at ease asking any questions I may have all through the process?
• Am I comfortable about revealing my complete medical history and behavior to this surgeon? (crucial to your safety)

Ever wondered why some people can eat absolutely anything and never put on weight while certain others can get fat just by the smell of chocolates and cookies. Well the answer to this lies in the body type of each individual.

Ectomorph, Endomorph and Mesomorph are the three body types and these are largely responsible for the way your body stores and burns fat. If you want to know more about your body type, read on.

Get to know your Type

Most fitness trainers and bodybuilding centers use the general body type classification to assess individual needs and fitness goals. Your body type is based on your bone structure and body frame. Therefore, each type reacts differently to exercise and nutrition. To get the maximum benefits out of your exercise routine and your diet, you need to know your body type.

Ectomorph – The Skinny Guys

Do you feel like a skinny bag of bones and your chest is as flat as the floor you walk on? If the answer to this is yes, you belong to the Ectomorph Body type.

The Ectomorphs are lean, thin and skinny with small bones, slender joints and muscles. They have a fragile, delicate and linear physique. Ectomorphs are not naturally powerful and need to work really hard to build muscles and gain strength. They have a superfast metabolism of which they can eat all day yet never gain weight.

Basic Ectomorphic Features

* Delicate & Fragile Build * Flat Chest * Lean Physique * Lightly Muscled * Thin and Skinny * Takes long to Build Muscles * Does not gain weight easily

Ectomorphs should concentrate on building lean muscle mass (this applies to women too) through weight training and cardio exercises. Because Ectomorphs do not have much strength, they should only perform moderate exercises and take rest between sets. The best workouts for such body types are walking on the treadmill, boxing, power lifting workouts, crunches and cycling.

Ectomorphs should consume between 3000 to 3500 calories per day if they want to gain some weight and build muscle. You should eat 5-6 times a day and include more carbohydrates and protein-rich foods such as green vegetables, whole grain bread, legumes, dairy products, chicken, and red meat in their diet.

The Endomorph – Short & Curvy

Unlike the Ectomorphs, Endomorphs find it difficult to lose weight and are often overweight. They are characterized by a round face, big bones, large trunk and thighs. Endomorphs find it difficult to burn calories because of slower metabolism and generally have a high degree of fat around their midsection.

If this describes you, don’t be disappointed since Endomorphic body types have their own advantages; Endomorphs are naturally muscular and gain maximum benefit out of muscle building programs.

Basic Endomorph Features

* Bulky and round body * Can put on fat easily, especially around the midsection * Generally short and stocky * Slow metabolism * Builds muscles quickly * Mostly overweight and obese

You should eat small meals frequently in order to regulate your metabolism. Follow proper nutrition and never starve yourself in an attempt to lose weight. People with this body type should restrict their intake of carbohydrates and consume more protein-rich foods. Proteins help in maintaining lean muscles and keep you satiated for longer hours.

Endomorphs benefit from cardiovascular workouts and weight training and, as a result, can build muscle quickly. The ideal exercise routine for Endomorphs would include cardio exercises and weight training. Other exercises such as Pilates, Yoga and Aerobics can also be of immense help.

If you are an Endomorph, we would recommend the ‘Burn the Fat, Feed the Muscle program’ by Tom Venuto and ‘How to Get Ripped Abs’ by John Alvino. These programs will teach you the techniques to burn fat while maintaining lean muscles in the most effective manner.

The Mesomorph – Athletic Body

These are the people who are truly blessed with the best body type – well defined muscles, large bones and a perfect physique. If you are a Mesomorph, you will have a well developed chest, broad shoulders, slimmer waistline, firm abdomen and toned thighs.

What else would one ask for? However, there is a downside: Mesomorphs have poor flexibility and need to indulge more in flexibility training.

Basic Mesomorphic Features

* Athletic built * Full of energy and capable of a lot of physical activity * Females have an hour-glass figure while men are rectangular shaped * Muscular and toned body * Excellent physique * Gains muscle easily with proper training

Mesomorphs should consume a diet rich in proteins and slow-absorbing carbohydrates such as vegetables, brown rice, sea-food, eggs, legumes and olive oil. Their exercise routine should ideally be a combination of circuit training, high-intensity cardio, moderate weight training, core and strength training. ‘Burn the Fat, feed the Muscle’ program by Tom Venuto would help you learn the right way to train for your body type.

While most people can be classified into the above mentioned body types, certain people can have a build that is a combination of the above types. Whatever the case may be, it is important to balance proper diet and workouts specific to your type, so you remain healthy, active and full of energy!