Fitness Motivation

 

It’s hard for people to stay motivated when they have such unrealistic expectations for themselves. Someone could want to lose 20lbs but want it done as soon as possible. Of course we all want results as soon as possible but some expectations just cannot be met. 20lbs can take a month to get rid of, but some people want results like that in as little as 1-2 weeks.. and when they don’t get those results in that span of time they likely end up quitting. Your drive to keep going shouldn’t be how quick you’re going to get results, but simply just getting the results. It may take longer to achieve what you want, but that’s how it is. It’s not possible to lose a large amount of weight in such a small amount of time. Think of it like this. Even if it takes you a month to get the results you want then in a month you’ll have them if you just keep going. Time will go by faster than you realize and once your goal is achieved I guarantee you’ll wonder why you didn’t start sooner. The fact is your never going to get to your goals if you keep quitting and setting up unrealistic timelines. Don’t worry about how long it’s going to take just think about the end result and you’ll get there sooner than you expected.

See why Hawaii Slim can finally help you achieve your weight loss goals

The 3 Body Types: Ectomorph, Mesomorph, and Endomorph

There are three body types ectomorph, mesomorph, and endomorph. Each body type has a set of particular traits and will respond differently to different workout and diet plans. Not every person will fit exactly into one of the categories but will contain features of each, however one is usually predominant over the others.

Ectomorph:

Have a small build with lean muscle, small joints, and often have below average weight for their height. Usually referred to as the skinny person.

Common Characteristics:

• Low Body Fat
• Thin
• Fast Metabolism
• Small Joints
• Flat Chest
• “Hardgainer”
• Thin Legs and Arms
• Narrow Shoulders and Hips

Exercising Tips:

• • Weight train
  • Train with heavier weight in the 5-10 rep range
  • Workouts should be short and intense

Dieting Tips:

• Eat 5-7 small meals a day
• Because ectomorphs have a very fast metabolism they need to eat a lot of calories in order to gain weight

Mesomorph:

The mesomorph is somewhere between the ectomorph and endomorph. They have a large bone structure, large muscles and typically find it east to gain and lose weight. Physically they have the more ‘desirable’ body type.

Common Characteristics:

• Road shoulders and narrow waist (V-tapered)
• Muscular body with strong forearms and thighs
• Low body fat
• Puts muscle on easily
• Burns fat easily
• eats in moderation
• well defined muscles

Exercise Tips:

• Mesomorphs respond best to weight training
• Stay within the 8-12 rep range
• Cardio can be used to help stay lean

Dieting Tips:

• Maintain your protein intake to at least 0.8 gram of protein per pound of body weight
• For energy your carbohydrate intake should be about 40-60% of your diet (Choose healthy foods like brown rice, oatmeal, and whole grain)
• Eat your normal 3 meals a day

Endomorph:

The endomorph  is the exact opposite of the ectomorph. They have more fat build up and find it hard to lose it, despite trying different diets and training programs to lose it. They have little muscle definition and have a larger appearance.

Common Characteristics: 

• Larger frame
• Fat build up
• Difficulty losing weight
• Bigger appetite
• Wide bone structure

Exercise Tips:

• Do more cardio to lean out
• Weight lifting to build muscle
• Compound lifts are great for burning more calories
• Stay in the 10-15 rep range
• Keep workout intensity high

Dieting Tips:

• Count your daily calories
• Portion your meals proportionately
• Eat a lot of vegetables to help keep you full
• Drink lots of water to help keep you full
• Avoid processed food
• Eat slower

Here are some some great foods to help get you started:

Why Hawaii Slim is right for you?

Proteins: Fish (salmon, tuna), Chicken, turkey, beans (lentil, black beans), eggs, nuts, tofu
Carbohydrates: White rice, brown rice, oatmeal, oat bran

5 lbs of Fat vs 5 lb of Muscle

Pound for pound muscle and fat weigh the same, the difference between the two is that muscle is 18% denser than fat. Meaning that five pounds of muscle takes up less space than five pounds of fat. By looking at the picture at the left you can see that the five pounds of muscle is smaller and takes up less room in your body. The fat takes up more room in your body and tends to be bumpy making it more noticeable. Wouldn’t you much rather have five pounds of smooth, lean, dense muscle tissue inside your body than five pounds of fat? There are also many health advantages to increased muscle mass:

• Create a leaner physique
• Increase energy and vitality
• Improve athletic performance
• Increase your metabolic efficiency