Body types

The body types are a classification of a person's body shape determined by physical characteristics. Genetics determine our body types. We cannot change our body types and can only make the most out of what mother nature gave us. Getting the most out of our body types depends on our diet and exercise program.

There are 3 basic categories of body types.

1. Ectomorph
2. Mesomorph
3. Endomorph

Ectomorph body type

Ectomorph Body Types are characterised with a thin, linear appearance. They often possess narrow waist, hips and shoulders. The ectomorph also has a low body fat percentage. An Ectomorph body type may be considered lucky to some people because their linear appearance and ultra fast metabolism enables the ectomorph to stay slim even if they eat well, however the downfall is ectomorphs lack shape due to their low muscle weight. Lean muscle weight is what gives us that shapely figure.

Mesomorph body type

Mesomorph Body Types are characterised with broad shoulders, narrow waist, naturally large muscles and fast metabolism due to the amount of lean muscle. For men a mesomorph looks like a natural muscle man with a heavy, hard and athletic physique.

Endomorph body type

Endomorph Body Types are often characterised with big bones, round face, large trunk and thighs and a naturally high degree of body fat, especially around the midsection. Endomorphs usually struggle to control their weight although it may simply mean more determination is needed for an endomorph to lose as much weight as a mesomorph.

Source of pictures

Most of us will not to belong to just any one body type. For myself, I won't be a complete ectomorph. I am a mixture of mesomorph/ectomorph, it will just depend which side i'm closer to.

Diet and workout for each body type

Ectomorph must do resistance training to put on the muscle. Training twice a week (with less than 1 hour each time) should do the trick. Rest time should be higher.

An ectomorph is considered blessed in my opinion. You are allowed to eat more as compared to other body types and have a lower chance to put on fat. (I am not telling you to eat junk right away!) A good healthy diet is always encouraged. If you are having problem with gaining muscle, increase your complex carbohydrate and protein intake.

Mesomorph will find that the balance of building muscle and losing fat is easier as compared to the other body types. Resistance training is still a must to build some muscle. When you reached your desired body, maintenance will be easy with low intensity workout once or twice a week with a few high intensity workout once in a while. There will be a moderate rest time in between sets.

Stick to a good healthy diet to keep you lean and muscular. Just watch out for any fat gain and you should do fine.

Endomorph should focus on losing fat and having a lifestyle that keep it away. Resistance training is necessary to build muscle to improve your body fat %. Rest time should be short in between sets. Remember to stay active physically daily!

As usual, a healthy diet is a must. It will be stricter than ectomorph and mesomorph though. Junk food such as soft drinks, fried stuff and beer should be eliminated from your diet. Remember to have 6 small meals a day to boost your metabolism.

Why machines are bad

Before you start reading this article, machines refers to all weights machines in the gym except for cable based machine such as seated row and lats pull down. Smith machine is considered fixed movement weights machine. All cardio machines such as treadmills and power riders are bad machines. This does not exclude certain models of stationary bike and row machines.

Why machines are popular.
Enter any commercial gyms and you will see many treadmills and machines. Why are machines so popular even if it’s not good for us? (Excluding bodybuilders) You can say it is because of money. 1 machine costs a few thousand dollars and the manufacturers do have a high margin for sales of machines. Slimming centers sell “weight loss” package for monetary gains too. This shows us that money talks! With successful marketing, any untrue claims can become real.

This does not help when lazy trainers just put their clients on machines so that they have an easier session - lesser things to teach as compared to free weights. That is why I will NEVER use machines with my clients.

Why cardio machine is bad!
Machine provides an unnatural environment to training which can actually increase the risk of injuries.

Take treadmill as an example. When we run, we are using our glut (butt) & hamstrings to push our body forward. What about a treadmill? The ground below moves. You will use a lot less hamstring and glut muscle when you use a treadmill because you just need some other muscles such as calves to creating that bouncing movement. This is 1 of the reasons for big calves for treadmill users. (Hence the myth of “jogging make my calves big”)

So what can happen when your body starts to get used to the function of jogging without using glut and hamstring? Your body may be programmed to use a treadmill. Sooner or later, you will find walking/running on normal road to be very weird!

There is risk in steady cardio. Read more at “Start HIIT today”.

Why weight machine is bad!
A lot of trainers will put their clients on weights machines to “condition” them for free weight later on. This is crap! The more you use a machine, the less conditioned you will be for free weight.

I will use chest press as an example. When we use a chest machine, our muscles are isolated to only pectoralis major (chest). You are program to do that movement with only isolated chest muscle. Consider the movement too. When you use a machine, you can only push according to the plane/angle by the machine. This is not applicable to your daily activities such as pushing the door etc.

I will use 1 real example from my client. One client of mine can chest press 50kg on the machine. I give this client a 35kg load on free weight. He can hardly balance the bar. His body is so adapted to the fixed plane and isolation from machines that his body is screwed. I have to spend more time to work on his stabilizing muscle to get him on free weights.

Regarding muscle imbalance, it can hurt our body too. I will not touch much on “muscle imbalance” because I will cover this in another article that’s coming soon.

One more bad point
Do you experience joint pains from resistance training? If you use machines for training, please stop using machines now. Due to the unatural movements, they will hurt your joints too.

What to look out for in a gym?
Easy. Look for a gym with all free weights/cable machines or a gym with a lot of these. If you just want to increase your network, you can just choose a gym with biggest crowd.

Conclusion
For a start for yourself or for me with my potential clients, stay away from machines. The kind of rehabilitation works that’s need to be done once your body is screwed is very time consuming. Stay away from machines and start on real training.

Refreshing

Nah, not going to blog what i gonna do upon touch down on Singapore.

Will be blogging what i'm gonna do today.

I just woke up like 1hr+ ago.
Had my breakfast.
Had my morning shower. (Long time never have one already)
It's 1015am now.
Gonna eat another snack.
Go get some cloths as floor mat & stuff something at the window's gap in the toilet.
Lunch at 12pm.
Workout around 1pm.
Shower at 230 and have my new change of clothes.
Wash old clothes and hang them dry.
Wait for dinner.
Wait for night.
Wait for bed time.

Good life?
I would rather be back in Singapore and proceed with my PT job.
Cool here?
It was very cold initally. Now i can shower and wear my clothes on dry floor under the aircon aka weak heater. Not bad.
Happy now?
Yes, my mood has improved a lot in a day.
Gain in fat/Loss in muscle mass?
Yes definitely, but i probably need 6 weeks to regain my previous shape. That shape is considered easily attained to professionals. (So don't go saying i'm small ok?)
Why such "easy fitness goal"?
It's more appealing to myself, my friends, my family and my girlf. (Happy or not Sha?) Being a beefcake is expensive and i dont like it on my body.

Any word for YJ?
Yes YJ, remember to do your job.
See if you want to learn life now or wait till NS where they teach by TEKANing.
Hmmmm, take less instant food. Too much MSG etc and they will ruin your already poor body.

Any word for readers in Singapore?
Yeah, i miss you all too!
TEH SOON!!!

ps: i just entered my old room. Yo man. It stinks.

pps: here's a pic of YJ, for chia girl!

After a serious meeting....

We started talking about people who come here to work.

First month:
new environment, close to natural. ok fine. adjustment period.

Second month:
Know a lot more about the resort already.....

Third month:
Know maybe a bit too much information here and there. Played and visited all nearby places of interest...

Fourth month:
Getting sick of the place... too cold...

Fifth month (coming soon):
Dread this place so much... too cold...

So heh, manager told us to take a break at the city whenever there is no customer. Hooray...

I made another request, i asked for another room due to a lot of problems (quality rest/basic) with YJ.

Thanks god that i am here alone in the room. I do not have to bear those bad things about staying with him in a room now.

My new room will be clean! Tidy! Clean! Free of foul smell! etc etc etc. heh
No more snoring.
No more banging of doors.
No more stains on toilet bowl.
No more wet toilet roll.
The list can just go on and on.

Just 1 thing to tell you YJ. Remember when we went to GZ and you used denise's laptop without asking her. We know what you did. That's why we started to lock all our laptops and are so unwilling to share with you. You sort of invade our privacies.

Nevertheless, look at my new room!

The old room

The new one!

Old toilet

The new one!

Happy kev i am. Gonna get a quality sleep tonight.
But YJ is not getting coz you still snore. That affect quality of sleep. You will still feel tired even if you were to sleep 12 hours everyday. Don't you know? Any problem on your body? get it fixed please.

We were discussing about your problems. We also realised that you never said "Thank you, please or sorry". So you gotta learn some manners too. Ask for things nicely.

ps: i am darn tired now. I slept at 6am this morning! Woke up at a certain time by YJ's alarm clock where he just off the alarm after 30sec? and he went back to sleep. *clap clap
I woke up at 10am after he banged the door when he left the room. *clap clap

/me shake head. You are so inconsiderate. Learn some manner boy.

10 reasons why you just suck.

Bitching or whatever, let me just blog just 10 reasons why you just suck.

1) Fucking inconsiderate
Think about the fuck noise you create everytime you wake up. People is still sleeping and you dont even close the door gently, put your stuff on the bed gently, put down toilet seat gently etc..

2) Fucking inconsiderate 2
Putting the toilet roll on the basin and get it wet. Hello?! I bought that roll and it's nice that i just let you use it. It's not about the money but it's still my personal item afterall.

3) Fuck 3
Talk back to me for the sake of taking back without being constructive. Think about the conversations we had so far.

4) Unhygienic
Do not change bed sheet for 2 months.
Never see you sweep the floor except when i come back.
Rubbish can be considered "clear" by tie-ing it up non tightly and leave it in the room.
Stains from the "shit biz" you had with the toilet bowl. You never clean it up!
You wet the floor by rinsing the toilet bowl with water. & the stains are still there

5) Never plan ahead - not enough change of clothes when we go out

6) That day "count bamboo". I was there. That guy counted for you whereas you just stand there and point those that he missed out. Wonderful. *clap clap

7) having that shit session at least 4 times a day. it just stink the room.

8) Always forget what you promise to work. (You just seem to forget your area of work and mine)

9) Never say a word of thanks before. Thank you for helping me. So difficult?

10) I can go on and on all the fuck things you have done. Just a few more

11) washing machine incidents too!

12) Snoring (talk back)

13) Borrow people's camera and dont take care of it.

14) Last night. We are shouting for you to have dinner. We take the effort to tell you. It's useless calling you because you never bring your HP with you. WTF

15) You assume that i heard important stuff just when i am in the toilet. I can just tekan you with this fucking assumption of knowing/hearing.

16) my toothpaste. you took my new tub of toothpaste without permission.

17) 1 of ur promise is to buy back for me. we went to the city recently, did you?

1) 8Last reminder to remember your work and email what to who hor.

Have you forget what i did?
I always check before i alight and just nice i picked up your wallet?
I lend you money when you need it here in China? (Dont talk about me borrowing from you because i can always just withdraw the money.) Btw, you owe me $205 SGD ok? Remember to return when we return to Singapore.
I check the hotel room because you left your clothes in the toilet.

Be a man. Speak up. This is what i always teach you. You just don't. Who the fuck know what you are thinking. Think it's unfair? Just think who is the one helping us to get welfare and management level work instead of the labour work. If you are here to do labour work, i have nothing to say coz i remember you saying "I come here not to think!"

I can go on and on. But your msn nick just tell me to blog. So here i am. Since the locals cant see what i blogged, so i think i can just thrash all out here and let my readers see how fucked up you are.

Regarding schoolmates - those who have do project with you.. Dont you just realised why you have problem working with all others in school? The problem is you. Dont you ever realised this?

Ok, /me out.
I slept at 6am this morning. GG to me. I will find the manager to have a meeting later. I take the fucking initative to work. You dont. I have that fucking capability to get things done so easily. You are just plain lazy and want to pass time.

GG to you.