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Motivation

  • Fitness Myths Busted

    by Startlivingright.net – When you are stressed you usually go for emotional eating. The problem is that junk food will make you feel worse than you already do Written by guest author Tala...
  • Fitness Accomplishments by Lebanese athletes

    by Startlivingright.net – When you are stressed you usually go for emotional eating. The problem is that junk food will make you feel worse than you already do Leb...
  • Five Ways to Start Living Right in Lebanon

    Written by guest author Talar Demirdjian  Exercise and a good diet aren’t the only integral parts in fitness, having a healthy lifestyle is what ensures your long-term success. Here are some steps you can take right now that will make you healthier ...
  • Three Things You Can Do at Home to Reduce Chronic Pain

    Written by guest author Jackie Waters   Living with chronic pain means that every little thing becomes more difficult. Between pain flare-ups and dips in energy, it can be challenging to keep up with the demands of everyday life. And for many chron...
  • Get your dream body at Start Living Right Gym

    Written by guest author Talar Demirdjian At Start Living Right, our fitness gym in Lebanon, we believe that better fitness should be within reach for everyone in the country. So, we’ve created an environment that’s friendly, supportive and motivati...
  • How to Stay Motivated And Reach Your Goals

    One of the main reasons why people never reach their fitness goals is because they give up too easily and stop following their diet or exercise programs. It is very easy to lose motivation and quickly return back to old lifestyle habits.  Here are a ...
  • How to Keep Active While You Are at Work

    Written by guest author N.P.Burggraaff Sometimes you are just so busy that it can be really difficult to fit in some time to go to the gym. For example, your boss wants you stay late, your mother expects you to help her out with some chores, you mig...
  • How to Choose a Suitable Gym

    Written by guest author N.P.Burggraaff Are you looking to join a gym and start your new healthy lifestyle? Below are some tips to guide you and help you narrow down your search. Proximity The first step is look for a gym that is near your home or ...
  • How to Feel More Energized

    Written by guest author N.P.Burggraaff Are you one of those people that gets tried quite easily? Perhaps there’s no apparent reason why your energy levels are low. Don’t worry, you can easily feel reenergized! Just follow the below tips that can boo...
  • Train Your Mind to Think Positively

    Written by guest author N.P.Burggraaff It can be extremely difficult to stick to your goals, especially if they are challenging and require a lot of dedication. Here are some tips to help you stick through till the end! Think positivity The first ...
  • Overcome Your Fear of Going to the Gym

    Have you ever felt shy or embarrassed to join a gym? Perhaps you are already a member of a gym but don’t have the courage to go. Many beginners feel ashamed of their bodies or intimidated by the regulars who are much fitter than them. Here are some t...
  • Overcome your excuses

    by Startlivingright.net – No excuses allowed for not going to the gym. You will get to love exercising, you can be fit if you want, and there is always time for gym. T...
  • Motivate Yourself To Go To The Gym

    by Startlivingright.net – We offer you many tips to keep your motivation to go to the gym and spend time on exercising and hard beneficial workouts.     Many people pursuing a fitness goal in Lebanon find it extremely difficult to stay moti...
  • How To Track Your Fat Loss

    by Startlivingright.net – Track your fat loss progress by applying body fat testing. Never obsess with your weight on the scale as a means of your progress.   When we...
  • Maintain Your Weight

    by Startlivingright.net – Once you reached your target weight, the next mission to accomplish is to Maintain Your Weight. Take a look and those tips and habits. ...
  • How to Make the Most of Yourself

    by Startlivingright.net – You are fully responsible for making the most out of what nature has given you. Keep a healthy lifestyle and keep exercising. When it comes...
  • Tips To Stay Motivated

    by Startlivingright.net – In order to keep you motivation, never compare yourself to anyone, accept failure and know that it isn’t easy and it takes time.     When it comes to staying positive and consistently focused on achieving your goal...
  • Transform your Body Image

    by Transform your Body Image by believing in yourself and sticking to your fitness program and your gym training sessions. Are you someone who frequently starts a ne...
  • What to do when you Accomplish a Goal

    by Startlivingright.net – When you finally accomplish a certain goal, reward yourself. Treat yourself, appreciate the results and inspire and keep challenging yourself. ...
  • Body Transformation Program

    by Startlivingright.net – Getting started on a Body Transformation Program will require you create a meals plan, cook in bulk and exercise.     When it comes to successfully adhering to your body transformation program, it is essential to p...
  • Healthy Lifestyle

    by Startlivingright.net – In order to commit to a healthy lifestyle, one should overcome the peer pressure, the emotional attachment and the bad unhealthy habits. When...
  • How To Set Clear Goals

    by Startlivingright.net – Set clear goals for your journey. What do you want? Why do you want it and what will you do to get it? Commit and be specific.     When it comes to successful body transformation programs, setting clear and specifi...
  • Body Types and Frames

    by Before setting goals and plans, you should understand your body’s genetic type and frame to know exactly what to eat and what to exercise.  When it comes to burni...
  • A Suitable Diet & Training Program

    by Startlivingright.net – When choosing a suitable diet and training program, be logic. Do not put a program that is too good to be true for the long term.     When it comes to choosing an appropriate fat loss or muscle gaining program, it ...
  • Benefits of a Healthy Lifestyle

    by Startlivingright.net – Healthy lifestyle has got more than one benefit. Self-confidence, happiness, improved social relationships and mental health are few of them. ...
  • Getting rid of Cravings

    by Startlivingright.net – Craving are temptations that try to make you cheat on your diet. Get rid of them and do never consider it as a sacrifice One of the biggest ...
  • Fat Loss Plateau

    by Startlivingright.net – When sure you are in a fat loss plateau, break it off by increasing the duration, intensity and frequency of your cardio workouts. When it co...
  • Beat Emotional Eating

    by Startlivingright.net – When you are stressed you usually go for emotional eating. The problem is that junk food will make you feel worse than you already do One...

Understanding your genetic body type

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 When it comes to burning fat or sculpting muscle, no two people will ever be equal. Some people can eat whatever they want and stay lean; others may lift heavy weights for years and still not gain any muscle size. We all have unique genetic makeups that mean we respond to exercise and diet programs differently. This doesn’t mean that you can’t achieve your goals or get to where you want to be, however, as you can always improve on your genetic makeup.

Our bodies can be classified according to three different categories concerning genetic makeup: endomorphs, ectomorphs and mesomorphs. Nobody is entirely one type, but a mix of at least two or three, although we all tend to gravitate towards one more than the others. Learning more about which type you are can help you to make the most of what nature has given you.

Endomorph

Who are they? People in this category gain weight quickly, tend to store more body fat than others, and have large joints and slow metabolisms. Endomorphs have a hard time losing weight, and consequently they have to rely heavily on exercise to get lean. Endomorphs often have slow thyroids, lack energy and are carb intolerant. They tend to be overweight.

Make the most of it: since endomorphs are intolerant to carbohydrates, make sure you follow a medium to low carb diet and eat lots of protein and healthy fats. Eat the right carbs, including natural and unprocessed whole grains, and avoid white sugar and flour. Eating lots of processed food will only increase your appetite and promote fat storage. People in this category will also need to maximize physical exercise, as relying on a good diet alone might not yield any results. Some endomorphs may find they need to do up to five or six sessions of cardio a week before they see any fat coming off at all. If you are an endomorph, make sure you’re following an impeccable diet and incorporate a weight training program with cardio to give your metabolism a real boost. Do a minimum of 45 minutes of cardio at least five days a week when aiming to reach a fat loss goal. If you find it difficult to set aside the time for long cardio sessions, do shorter intervals of 20 – 30 minutes of high-intensity cardio. Avoid oversleeping and try to keep as active as you can throughout the day, in addition to your gym workouts. Walk as often as you can, rather than kicking back in public transport, and get out and have fun on the weekends. Limit your junk food intake to once a week and only indulge if you have worked hard throughout the week and have truly earned it. It also pays to be consistent and disciplined, as ectomorphs achieve results at a very slow pace. Finally, remember that you WILL achieve your full potential just like anyone else, but it might take a little longer and require more work. Keep in mind that working harder than others will only create inner strength and increased willpower that others won’t have. Staying disciplined will help you to achieve your goals in all arenas of your life.

Ectomorphs:

Who are they? These body types have small joints and waists and are naturally lean.  Ectomorphs seem to eat whatever they want and never gain weight, but they also have a really tough time building muscle. They have skinny body frames, fast metabolisms and high energy levels. Most long distance runners and athletes are ectomorphs.

Make the most of it: many ectomorphs complain that they are too thin, and males often find it difficult to gain muscle mass. When it comes to training, the ectomorph will benefit most from brief and heavy weight training programs, leaving a rest period in between each burst to allow muscles to recuperate. Those looking to gain weight or increase muscle size should perform cardio merely for health and fitness reasons, and it should be kept to a minimum. Moderate sessions of 20 or 30 minutes two to three times a week are ideal. To gain size, ectomorphs should also follow a high-carb diet, ensuring at least 50% carb intake a day and including lots high-calorie health foods, such as seeds, nuts and avocadoes.

Mesomorph

Who are they? Mesomorphs have the tendency to build muscle and burn fat easily and are naturally in shape. They have broad shoulders, medium sized joints and function best on high-carb diets. They see quick results almost as soon as they start following a diet and training program. They often fail to reach their full physical potential because they are naturally lean and muscular.

Make the most of it: although mesomorphs have superior genes when it comes to staying in shape, this doesn’t mean they should skip workouts and eat lots of junk food. Since mesomorph body types are often already in good shape without needing to follow a training and nutrition program, imagine what these individuals would look like if they did! Follow the recommended course of action to reach your full capability, eat lots of quality food to fuel workouts, and stay as healthy as possible.

Do not classify yourself according to physical appearances

It is important to stress that you may not be able to classify yourself based solely on physical appearances. For example, an ectomorph that has been training for years may look like a mesomorph, but have to work twice as hard. Judge your characteristics based on how your body responds to your diet and training, which will be a clear indicator of your genetic makeup. 

 

 

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