Q: My friend told me she's taking a supplement called CLA for weight loss. Does it help?
A: CLA, or conjugated linoleic acid, is a derivative of linoleic acid, an omega-6 essential fatty acid, which has been shown in animal studies to reduce body fat and increase muscle mass. Essential fatty acids are vital for good health and cannot be manufactured by the human body. CLA is found primarily in beef and dairy products. However, CLA weight loss supplements are processed from the linoleic acid derived from sunflower and safflower oils.
Although CLA is a new popular natural weight loss supplement currently being marketed, more human research is needed to determine its safety, efficacy, and possible long term side effects. Weight loss supplements are not a substitute for healthy eating habits and regular exercise.
Q: Please recommend exercises for specific body types. I am interested in seeing how the exercises differ from body type to body type.
A: I would like to take this opportunity to thank readers for their response and inquiries regarding body types and exercise. There has been so much interest in this subject, that I've decided to include exercises for the four major body types: endomorph, mesomorph, ectomorph, and meso-endomorph.
In my experience and observation, I've come to realize that many individual weight concerns actually have more to do with body shape and fat distribution. By tailoring your exercise program to correspond with your particular body type, you will ultimately be able to highlight the best parts of your physique while minimizing the less desirable ones. You can easily determine your body type by observing where you gain fat and muscle weight most readily.
The endomorph body type tends to have a high percentage of body fat and gains weight easily, primarily on the lower body. Endomorphs have the ability to build muscle easily and possess excellent flexibility. Preferred aerobic activities to reduce body fat and maintain optimum weight include power walking, jumping rope, or biking at low intensity (60 percent of your maximum heart rate), for 40 to 60 minutes, 4 days a week. To lose weight, increase your aerobic activity to 5 days a week. Avoid step aerobics, ankle weights, and stairclimbing.
You should engage in strength training for 15 minutes, 2 to 3 days a week, focusing on your upper body to draw attention away from your heavier lower body. You'll also need to do lower abdominal exercises. Be sure to stretch for at least 5 minutes before and after every workout.
The mesomorph body type tends to be muscular with a low body-fat percentage and a lean physique. Mesomorphs have a large chest and thick waist with narrow hips and slender legs. They usually have tight joints, thereby making them prone to exercise-related injuries.
Recommended aerobic activities include running, step classes, and stairclimbing at high intensity (70 to 85 percent of your maximum heart rate), for 30 minutes, 3 to 4 days a week. To lose weight, add an extra day of aerobics. Since your upper body is naturally muscular, avoid rowing machines and swimming. You should engage in strength training for 15 minutes, 3 days a week, focusing on your lower body to balance your physique. You should also concentrate on developing your flexibility by doing yoga or other stretch-oriented classes to prevent injuries, for at least 15 minutes, 5 days a week.
The ectomorph body type has a quick metabolism and an athletic, wiry physique. Ectomorphs' hips and chest are in proportion, but they tend to be inflexible and lack strength.
All types of aerobic activities are recommended including running, swimming, rowing machine, and step aerobics at medium intensity (60 to 85 percent of your maximum heart rate), for 20 minutes, 3 to 4 days a week. For weight loss, add an additional day of aerobics. Emphasize strength training using heavier weights for both upper and lower body, for 30 to 40 minutes, 3 to 4 days a week. You should also focus on abdominal strengthening exercises, since ectomorphs are more prone to lower back injuries. Stretch for at least 15 minutes before and after every workout.
The meso-endomorph body type has the lean muscles of a mesomorph, with the body fat and good flexibility of an endomorph. A meso-endomorph's hips and chest are in proportion. All types of aerobic activities are recommended including swimming, power walking, and biking at low intensity (60 percent of your maximum heart rate), for 40 to 60 minutes, 4 days a week. Increase aerobics to 5 days a week for weight loss.
Since you are naturally muscular like the mesomorph, avoid heavier weights. Use light weights with multiple repetitions or do calisthenics, for 15 minutes, 3 days a week. Focus on lower abdominal exercises. Stretch for at least 5 minutes before and after every workout.
Genetics play a key role in determining your physical potential. However, if you exercise according to your particular body type to reduce body fat, improve your cardiovascular fitness level, and increase lean muscle mass, you'll look and feel great no matter what size or shape you are.
1 comment:
These body SHAPES that are described are what you would find in MEN, but it would not be the same description for women. It would have been great if the woman's shape could have been included.
Post a Comment