Fitness

Ectomorph, Mesomorph, & Endomorph: Beginners Guide To Body Types

By RunThaCity — 9 months ago

Have you ever wondered why some people seem to gain muscle easily, while others struggle to lose weight no matter how much they exercise? The answer may lie in their body type. There are three main body types: ectomorphs, mesomorphs, and endomorphs. In this beginner’s guide, we’ll explore each body type, their characteristics, and the best exercises and diets for each one.

What Is An Ectomorph Body Type?

Ectomorphs are often referred to as “hardgainers” because they tend to have a harder time gaining weight and muscle mass compared to the other body types. They typically have a slim build, with narrow hips and shoulders, and a fast metabolism. Ectomorphs often have long limbs, a thin waist, and a small bone structure.

Characteristics of Ectomorphs:

Difficulty gaining weight and muscle mass
Fast metabolism
Slim and narrow build
Small bone structure
Long limbs and thin waist
Low body fat percentage
Can appear “wiry” or “stringy”

Best Exercises for Ectomorphs: Ectomorphs should focus on exercises that promote muscle growth and weight gain. Compound exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench presses, are ideal for ectomorphs. They should also incorporate high-intensity training and progressive overload into their workouts to stimulate muscle growth.

Here are some of the best exercises for ectomorphs:

Compound Exercises: Compound exercises are exercises that work multiple muscle groups at once. These types of exercises are ideal for ectomorphs because they promote muscle growth and help to build overall strength. Examples of compound exercises include squats, deadlifts, bench presses, pull-ups, and rows.
Heavy Weightlifting: Ectomorphs should aim to lift heavy weights with low to moderate repetitions to stimulate muscle growth. Lifting heavy weights will help to build muscle mass and strength, and it will also help to increase bone density.
High-Intensity Training: High-intensity training, such as sprinting, HIIT, or circuit training, is also ideal for ectomorphs. This type of training can help to stimulate muscle growth and increase endurance.
Progressive Overload: Ectomorphs should focus on progressive overload, which means gradually increasing the weight, reps, or sets over time. This will help to challenge the muscles and promote muscle growth.
Rest and Recovery: Rest and recovery are also important for ectomorphs. They should aim to get enough sleep and rest days to allow their muscles to recover and grow. Overtraining can be counterproductive and hinder muscle growth.

Overall, ectomorphs should focus on exercises that promote muscle growth and build overall strength. A combination of compound exercises, heavy weightlifting, high-intensity training, progressive overload, and rest and recovery will help ectomorphs to achieve their fitness goals.

Diet Recommendations for Ectomorphs: To gain weight and muscle mass, ectomorphs need to consume more calories than they burn. Ectomorphs should focus on consuming nutrient-dense foods, such as lean proteins, whole grains, and healthy fats. They should also aim to consume a high amount of protein to support muscle growth. Ectomorphs may also benefit from consuming calorie-dense foods, such as nuts, avocados, and dried fruits, to increase their calorie intake.

Diet plays a crucial role in achieving fitness goals, especially for ectomorphs who struggle to gain weight and muscle mass. A proper diet will provide the necessary nutrients for muscle growth and will prevent the body from burning muscle for energy. Here are some diet recommendations for ectomorphs:

Calorie Surplus: Ectomorphs should aim to consume more calories than they burn to gain weight and build muscle. It’s recommended that ectomorphs consume 500-1000 calories above their maintenance level to achieve a calorie surplus. This surplus can be achieved by adding calorie-dense foods to their diet, such as nuts, avocados, and whole grains.
Protein Intake: Protein is essential for muscle growth, and ectomorphs should aim to consume 1.5-2 grams of protein per kilogram of body weight. This means that a 70 kg (154 lb) ectomorph should aim to consume 105-140 grams of protein per day. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and soy products.
Carbohydrate Intake: Carbohydrates provide energy for the body, and ectomorphs should aim to consume complex carbohydrates, such as whole grains, fruits, and vegetables. These foods will provide a sustained release of energy and prevent the body from burning muscle for energy.
Healthy Fats: Ectomorphs should also include healthy fats in their diet, such as omega-3 fatty acids found in fish, nuts, and seeds. Healthy fats are essential for hormone production and overall health.
Meal Frequency: Ectomorphs should aim to eat 5-6 small meals throughout the day to provide a constant supply of nutrients for muscle growth. This will prevent the body from burning muscle for energy and will also prevent overeating.

Overall, ectomorphs should aim to consume a balanced diet that is high in protein, complex carbohydrates, and healthy fats. They should also consume more calories than they burn to achieve a calorie surplus for weight gain. A consistent diet combined with a proper exercise routine will help ectomorphs to achieve their fitness goals.

Overall, ectomorphs may have a harder time gaining weight and muscle mass compared to the other body types, but with a proper workout routine and diet, they can still achieve their fitness goals.

What is a Mesomorph?

Mesomorphs are often described as the “ideal” body type because they have a naturally athletic build and tend to gain muscle and lose fat relatively easily. They typically have a medium-sized bone structure, a wide shoulder-to-hip ratio, and well-defined muscles.

Characteristics of Mesomorphs:

Naturally athletic build
Medium-sized bone structure
Wide shoulder-to-hip ratio
Well-defined muscles
Tendency to gain muscle and lose fat easily
Efficient metabolism

Best Exercises for Mesomorphs: Mesomorphs excel in a variety of exercises, as their athletic build and efficient metabolism make it easier for them to build muscle and lose fat. They should focus on a balanced workout routine that includes both resistance training and cardiovascular exercises.

Weightlifting: Mesomorphs tend to build muscle easily, so they should focus on weightlifting exercises that target specific muscle groups. Compound exercises like squats, deadlifts, bench presses, and pull-ups are also beneficial for muscle growth.
Cardiovascular Exercises: Mesomorphs should also include cardiovascular exercises in their workout routine to maintain a healthy heart and promote fat loss. Running, cycling, swimming, and rowing are all great options.
High-Intensity Interval Training (HIIT): HIIT workouts are also ideal for mesomorphs. HIIT workouts are short, intense bursts of exercise followed by a brief rest period. They help to increase metabolism, burn fat, and improve cardiovascular health.

Diet Recommendations for Mesomorphs: Mesomorphs tend to have a more efficient metabolism than other body types, which means they can consume more calories without gaining weight. However, it’s important for mesomorphs to maintain a balanced diet to support their fitness goals. They should focus on consuming a diet high in protein, complex carbohydrates, and healthy fats.

Overall, mesomorphs are naturally gifted with an athletic build and an efficient metabolism. To maintain their physique, they should focus on a balanced workout routine that includes both resistance training and cardiovascular exercises. Mesomorphs should also maintain a healthy diet to support their fitness goals.

What is an Endomorph Body Type?

Endomorphs are characterized by their curvy and rounded body structure, with a high body fat percentage and a slow metabolism. Endomorphs tend to have a softer and rounder appearance, with a wider waist, hips, and thighs. This body type has a tendency to gain weight easily and struggle to lose it, making weight management a major concern for endomorphs.

Endomorphs often have a greater appetite and may experience cravings for high-calorie foods, which can make it challenging to maintain a healthy diet. This body type also tends to have lower insulin sensitivity, which can lead to an increased risk of developing type 2 diabetes, high blood pressure, and heart disease.

To manage weight and promote overall health, endomorphs need to adopt a specific approach to training and nutrition. They may benefit from a higher protein and lower carbohydrate diet to promote satiety and reduce cravings. It’s also important for endomorphs to engage in regular exercise, including both cardiovascular and strength training, to increase their metabolism and build lean muscle mass.

Weight training is particularly important for endomorphs, as it helps to build lean muscle mass, which increases metabolism and burns more calories throughout the day. High-intensity interval training (HIIT) can also be effective for endomorphs, as it promotes fat burning and cardiovascular health.

It’s important to note that while endomorphs may face challenges in achieving their desired body composition, their body type also has its advantages. Endomorphs tend to have a higher level of strength and power due to their muscular build, which can be advantageous in certain sports and activities.

In summary, endomorphs are characterized by their curvy and rounded body structure, high body fat percentage, and slower metabolism. To manage weight and promote overall health, endomorphs need to adopt a specific approach to training and nutrition, including a higher protein diet and regular exercise that includes weight training and cardio.

Best Exercises for Endomorphs:

Endomorphs can benefit from a mix of cardiovascular and strength training exercises to promote weight loss, build lean muscle mass, and increase metabolism. Here are some exercises that endomorphs may find particularly beneficial:

Resistance Training: Endomorphs should prioritize resistance training with weights, resistance bands, or bodyweight exercises. These exercises help build lean muscle mass, which increases metabolism and helps burn more calories throughout the day. Endomorphs can benefit from exercises such as squats, deadlifts, lunges, push-ups, pull-ups, and planks.
High-Intensity Interval Training (HIIT): HIIT involves short, intense bursts of activity followed by periods of rest. This type of exercise can help endomorphs burn more calories and increase their metabolism. Examples of HIIT exercises include sprints, jumping jacks, and burpees.
Cardiovascular Exercise: Endomorphs should include cardiovascular exercises such as running, cycling, or swimming to increase their heart rate and burn calories. Cardiovascular exercise can also improve heart health and overall fitness levels.
Core Strengthening: Core strengthening exercises such as crunches, sit-ups, and planks can help endomorphs build a strong core, which can improve posture, balance, and stability.
Yoga: Yoga can be an effective exercise for endomorphs, as it combines strength training, flexibility, and relaxation. Yoga can also help reduce stress and promote mental wellbeing.

It’s important for endomorphs to engage in a variety of exercises to avoid boredom and promote overall fitness. A combination of resistance training, HIIT, cardiovascular exercise, core strengthening, and yoga can provide a well-rounded fitness routine for endomorphs. However, it’s important to consult with a healthcare professional or certified personal trainer before starting a new exercise routine to ensure safety and effectiveness.

Diet Recommendations for Endomorphs:

Endomorphs tend to have a slower metabolism and a greater propensity for storing body fat, making it important to follow a healthy and balanced diet to support weight management and overall health. Here are some dietary recommendations for endomorphs:

High Protein Intake: Endomorphs should aim to consume a diet that is high in protein to help promote satiety and build lean muscle mass. Good sources of protein include lean meats, poultry, fish, eggs, dairy, beans, and legumes.
Low Carbohydrate Intake: Endomorphs may benefit from reducing their carbohydrate intake, particularly from refined carbohydrates such as white bread, pasta, and sugary snacks. Instead, focus on consuming complex carbohydrates such as fruits, vegetables, and whole grains.
Fiber Intake: Endomorphs should consume a diet that is high in fiber, as this can help promote feelings of fullness and reduce cravings. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
Healthy Fats: Endomorphs should include healthy fats such as olive oil, avocado, nuts, and seeds in their diet. Healthy fats can help promote satiety and reduce inflammation in the body.
Portion Control: Endomorphs should pay attention to portion sizes, as overeating can lead to weight gain. Consider using smaller plates and measuring portion sizes to help control calorie intake.
Meal Timing: Endomorphs may benefit from consuming smaller, more frequent meals throughout the day to help regulate blood sugar levels and reduce cravings.
Hydration: Endomorphs should drink plenty of water throughout the day to help support weight management and overall health.

It’s important for endomorphs to focus on consuming a balanced and healthy diet, while also considering their individual dietary needs and preferences. Consulting with a registered dietitian or healthcare professional can help endomorphs create a personalized and sustainable meal plan to support their health and fitness goals.

Embracing Your Unique Body Type: Why it Matters

Your body type is unique to you, and it plays an important role in your fitness journey. By understanding your body type and adopting the right approach to training and nutrition, you can optimize your fitness goals and achieve the results you desire. While it’s easy to get caught up in comparing yourself to others, it’s important to remember that everyone’s body is different, and there’s no one-size-fits-all approach to fitness.

Embracing your unique body type can help you achieve greater self-acceptance, confidence, and motivation in your fitness journey. Rather than trying to fit into a specific body type mold, focus on finding a training and nutrition plan that works best for your individual needs and preferences. This will not only help you achieve your fitness goals, but also promote long-term health and wellness.

Remember, your body type is just one aspect of your overall health, and it’s important to approach fitness with a holistic mindset. This means prioritizing your physical, mental, and emotional health, and focusing on creating sustainable lifestyle habits that support your overall wellbeing.

In conclusion, embracing your unique body type can help you achieve greater success and satisfaction in your fitness journey. By understanding and working with your body type, rather than against it, you can optimize your fitness results and improve your overall health and wellbeing.

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Maximizing Muscle Growth: The Science of Bodybuilding

By RunThaCity — 10 months ago

The Time Under Tension Principle

I can attest to the importance of the time under tension principle in maximizing muscle growth. The tension principle states that muscle growth is a result of the tension placed on the muscle fibers during exercise. The longer you’re under this tension, (by doing more reps or more sets) the more small micro-tears in the muscle fibers, and when the body repairs these tears, it results in an increase in muscle size and strength.

In order to effectively create this tension, it’s important to incorporate heavy weightlifting into your routine. This means using weights that challenge you, while still maintaining proper form. By gradually increasing the weight you’re lifting over time, you can continue to challenge your muscles and create the necessary tension for growth.

It’s also important to remember that rest and recovery play a crucial role in maximizing muscle growth. Allowing your muscles time to repair and grow after each workout is essential for maintaining progress. This means incorporating rest days into your routine and getting adequate sleep each night.

Combining Weight Lifting and Progressive Overload

Combining weight lifting and progressive overload is a key factor in maximizing muscle growth for bodybuilders. Progressive overload involves gradually increasing the weight you’re lifting over time to challenge your muscles and create the necessary tension for growth. This is a crucial aspect of bodybuilding, as it helps to continuously challenge your muscles and push them to their limits.

Weight lifting, on the other hand, is the actual act of lifting weights. This can involve a variety of exercises, such as squats, deadlifts, and bench presses, to target different muscle groups. It’s important to incorporate a variety of exercises into your routine to target all muscle groups and achieve balanced growth.

When combining weight lifting and progressive overload, it’s important to find a balance that works for you. This means gradually increasing the weight you’re lifting over time, but not pushing yourself too hard too soon. It’s also important to listen to your body and take rest days when needed to prevent injury and allow for proper recovery.

The Importance of Nutrition

Nutrition is an essential aspect of bodybuilding and a key factor in maximizing muscle growth. In order to effectively build muscle, the body requires an adequate amount of fuel in the form of macronutrients, such as protein, carbohydrates, and healthy fats.

Protein is particularly important for muscle growth, as it provides the building blocks for muscle repair and growth. It’s recommended that bodybuilders consume between 1.6-2.2 grams of protein per kilogram of body weight per day. Good sources of protein include lean meats, such as chicken and fish, as well as plant-based options like beans and tofu.

Carbohydrates are also important for providing energy during workouts, as well as aiding in recovery and muscle growth. Bodybuilders should aim to consume between 3-5 grams of carbohydrates per kilogram of body weight per day, with a focus on complex carbohydrates like whole grains, fruits, and vegetables.

In addition to protein and carbohydrates, healthy fats are also an important aspect of a bodybuilder’s diet. Healthy fats, such as those found in nuts, seeds, and olive oil, help to provide sustained energy and support overall health.

It’s also important to stay hydrated and consume enough vitamins and minerals, such as calcium and vitamin D, which are essential for muscle health.

Rest and Recovery

Rest and recovery are critical components of bodybuilding and maximizing muscle growth. The tension principle states that muscle growth is a result of the tension placed on the muscle fibers during exercise, which triggers the body’s natural repair process. Rest and recovery are crucial for allowing the body to effectively repair and grow muscle tissue.

Adequate sleep is a key aspect of rest and recovery, as it allows the body to recharge and repair muscle tissue. Bodybuilders should aim for 7-9 hours of sleep per night to support muscle growth and overall health.

In addition to sleep, taking rest days and incorporating active recovery techniques, such as foam rolling and stretching, can also help to support muscle growth and prevent injury. During rest days, it’s important to give your muscles time to recover and repair, and avoid intense exercise.

It’s also important to listen to your body and be mindful of overtraining. Overtraining can occur when you push yourself too hard and don’t allow your body adequate time to rest and recover, leading to decreased performance and injury risk.

Supplements: A Supplement, Not a Replacement

Supplements can be a helpful addition to a bodybuilder’s diet, but it’s important to remember that they should never replace a balanced diet and consistent training regimen. Supplements are meant to complement, not replace, a healthy diet and exercise routine.

Common bodybuilding supplements include protein powders, creatine, beta-alanine, and branched-chain amino acids (BCAAs). Protein powders and BCAAs can help to increase protein intake and support muscle growth, while creatine and beta-alanine can enhance strength and power during workouts.

However, it’s important to remember that not all supplements are created equal, and some may not be effective or even safe. It’s recommended to speak with a doctor or registered dietitian before starting any supplement regimen, and to only purchase supplements from reputable sources.

Patience, Persistence, and Consistency are Key

Patience, persistence, and consistency are key elements for success in bodybuilding. Building muscle and maximizing muscle growth takes time and effort, and it’s important to have a long-term perspective and not expect immediate results.

Bodybuilding requires consistent training and diet habits, and progress will often be gradual and incremental. It’s important to stay committed to your goals and to consistently challenge yourself in the gym, gradually increasing weight and intensity as your strength improves.

In addition to consistent training, it’s also important to be patient and persistent with your diet. A balanced diet that is high in protein and nutrient-dense foods is crucial for supporting muscle growth, and it may take time to see the results of your diet and training habits reflected in your physique.

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What is Hypertrophy?

By RunThaCity — 4 years ago

So, you want a sculpted, muscular physique? First, ask yourself what your prime motivation for this is, because if it’s solely for aesthetic purposes, this could be mentally unhealthy – body image is a complicated thing, as is the social pressure on it.

That said, if healthy and self-confidence is your main motivation, what’s wrong with looking good while living a healthy lifestyle? The thing is, people oversimplify the human body when they consider the effects and implications of exercise. Well, that’s not really surprising, the “why and how” of this is only guaranteed knowledge if you’re either a fitness professional, a medical professional, or a biologist.

Unfortunately, to get the most out of your exercise and diet regimen, and most efficiently achieve that swole look, you kind of need to understand it. Specifically in this case, you need to understand anaerobic respiration, basic metabolism, and the concept of hypertrophy.

What’s Hypertrophy

While it may sound like a bonus prize better than first place, hypertrophy is a biological/medical phenomenon wherein muscles are stressed in various way (and to an extent, damaged), thus increasing the density and cross section of muscle present.

Proper exercise intended for body building and muscle gain, induces hypertrophy. Here’s the thing though, hypertrophy, and the things that induce it, will hurt. You will experience fatigue, soreness, cramps and just general aches and pains from it.

Well, the old saying goes, no pain no gain, right? We’ll talk in a minute about how this is induced, but let’s talk about the two scientific phenomena taking place during hypertrophy, and how it results in increased muscle volume and density.

Sarcoplasmic hypertrophy is an increase in what’s known as sarcoplasm. This is a fluid volume inside muscles, that gives it that kind of “jelly” fluidic nature while relaxed. This creates muscular bulk, but being noncontractile, sarcoplasmic hypertrophy doesn’t increase strength per se. It is however necessary for the function and tensile power of your muscular tissue.

Myofibrillar hypertrophy is the increase of myofibrils, which are the thread-like contractile components which actually do the mechanical work. The increase of these is the increase in actual physical strength.

It is important to achieve the proper balance of myofibrillar and sarcoplasmic hypertrophies, though generally, the body manages that on its own. However, if you see increasing muscle mass, but the expected strength increase intended to come along with it isn’t present, you may need to see a dietitian or even a physician, because something may be wrong.

Stimulating Hypertrophy

Before we go over the ways to stimulate this, I want to again emphasize that some of this can be dangerous if you don’t do it properly. Consult your physician, and use your best judgment with this. Seriously, stressing your body can be dangerous!

Progressive Tension Overload

This sounds fancy and complex, but in all reality, it’s just what any good lifting regimen does – increase what you can and do lift over time, stressing your muscles and causing them to grow. Some of the best are curls, deadlifts, squats, military presses and bench presses. While the more dramatic increase in reps and lifts you can do will be logarithmically proportional to the resulting hypertrophy, this is where the being careful I talked about comes into play.

Muscle Damage

It’s commonly said that you have to break muscles to make muscles. This is actually completely true. This is also why constructive exercise is painful – you’re breaking the myofibrils and losing some of your sarcoplasm by overexerting your muscles.
When the body takes damage, it will reactively begin building more tissue to replace what was lost, or to bridge gaps formed by strain. While some tissues don’t heal gracefully (hence scarred skin, and misshapen bones that weren’t set right), muscle is very good at healing itself in an effective and constructive way.

Metabolic Stress

On top of tension stress/breakage, there’s also metabolic stress. This is where anaerobic versus aerobic respiration comes into play. Anaerobic respiration involves little to no exercise (where aerobic is very oxygen-heavy). Most lifts and similar exercises are anaerobic, and since anaerobic respiration is less efficient and more stressful, muscles are strained by it, causing them to “double up” to better handle the stress of it all.

On a side note, anaerobic respiration produces lactic acid, which causes that really sore feeling you get from an effective work out, where a burning sensation comes from broken muscle.

Supplements

You can make induction of hypertrophy safer by reducing the physical extremeness of it with supplements that let muscles rebuild faster, and stimulate muscle growth naturally.

Creatine

You may have heard some bad things about creatine, but seriously, it’s all bunk. Creatine has been clinically proven to be harmless, and effective. Creatine will help boost sarcoplasmic hypertrophy as well as stimulate more effective respiration all around. It also abates the soreness of lactic acid production, which quite nice.

Protein Powder

Muscle has to have raw materials to build with, and that means protein. Protein powders are an excellent way to deliver this rich nutrient to your body, while eliminating fats and other undesired things that come from animal protein.

To learn more about hypertrophy, and the science behind supplements and exercises, subscribe to my YouTube channel today!

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Born Tough Gym Wear and Fitness Attire

By RunThaCity — 5 years ago

There are scores of workout and fitness attire merchants out there. You could probably name a number of them right off the top of your head. Some of these manufacturers and designers make workout clothing that is, frankly, not making the cut. Or its too expensive and restrictive to really make purchasing it worthwhile.

But if you’re looking for a new style for the gym that looks sharp without weighing you down or getting in the way of your movement, then you should check out Born Tough.

About Born Tough

Born Tough (BT) is a new brand. A new style. These are people who are making clothing for the modern day warrior, from the recreational runners to the elite athletes. As long as you want functional clothing for your functional fitness, then you are ready to make a switch to clothing that accelerates your training instead of holding you back.

This brand is going to be direct competition for other brands like GymShark and VQFit.

Born Tough makes minimalist exercise gear that tackles the old-age concept that sportswear should be baggy, disproportional or, on the other hand, clingy and uncomfortable. The clothing is designed for all body types and fits like a second skin. This allows both men and women to bend, twist, dance, jump, and run without needing to think about how they look. Born Tough clothing is stylish yet subdued, so you look ready for the gym, coffee, lounging, or travel all the time.

What makes Born Tough clothing a clear competitor in today’s market, however, is not just the look and feel. The designers have paid extreme attention to the details, including the need for technology. A lot of exercise clothing continues to ignore pockets deep enough for cell phones and mp3 players, headphone wires, and the like. Born Tough clothing integrates these features into their designs, so you can keep your important tech close without getting literally wrapped up in it.

A Look At Born Tough Products

Born Tough is just getting started, but they have already accumulated an array of merchandise for men and women that can fill your wardrobe.

I checked out the Born Tough Core Fit Short Sleeve, made with BT’s signature “Swift fabric,” which makes it lightweight and breathable for intense workouts in the gym. I tried it on and the fit is perfect. There’s nothing I would change about the construction, styling, or sizing. The shirt has an overlay, so it looks seamless. Additionally, the extended scallop hem prevents any embarrassing bunches or riding up from happening as you do your squats and other lower body exercises. Twists and turns couldn’t make this shirt ride up either.

Here’s a glimpse at the features of the Core Fit t-shirt:

True to size
93% cotton and 7% modal spandex
Flatlock seams
Extended scallop hem
3M reflective logo on the back
Ideal for a base layer
Stretchable, breathable, and lightweight
Minimalist design
30-day money back guarantee on all products

Presently, there’s more for men than for women. Men can look at a number of tops, bottoms, sleepwear, hoodies, and sweatshirts. Women have hoodies and sweatpants that come as a track set or separately. The inventory is growing, though, so there is bound to be more options for women in the future.

You can also get free shipping and free returns, too.

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Final Thoughts

New brands who try to reshape the face of the fitness apparel industry always bring some excitement to the table, but Born Tough is already making a statement. The quality of the gear, the decent price, and the attention to detail are three things that make these products a smart purchase.

You don’t want miss what this company has in store.

Looking for more info and tips on fitness apparel? Then head over to my YouTube channel and hit the subscribe button. There’s plenty of videos for you to get and stay informed about what’s new in fitness.

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The Best Hamstring Strengthening Exercises

By RunThaCity — 5 years ago

The joke of skipping leg day is an old mainstay within fitness communities, and this is largely the result of leg exercises being harder to adhere to in the past. With less motility than arms, finding the right regime of easily-performed exercises for various leg muscles, especially the hamstring, can be something of a nuisance.

Today, we’re going to look at the best exercise routine for strengthening your hamstrings. Before we begin, it goes without saying that you want to balance these evenly, and never be excessive with speed, routine length, or the like. Injuring your hamstring can be excruciatingly painful, and can temporarily (or in rare cases, permanently) reduce or take away your ability to stand or walk.

How do I Know My Hamstring is Underfit?

If you already have a decent regime of general leg exercises, you may be unsure if you need to alter any of your routines to provide a better workout for your hamstrings. There are symptoms that can easily be picked up on, though.

Cramping, Spasms, Charlie Horses – Charlie horses are very painful, uncontrolled contractions of muscles that are essentially a form of acute cramp. The most common Charlie horse that happens within the leg is in the calf muscle, or along the sole of the foot, but they can also occur in the hamstring and other upper leg muscles, if they’re not properly fit. It’s worth noting that this can also be a symptom of potassium or vitamin deficiencies as well, though if that’s the case, such problems will occur in other parts of the body as well.
Gluteal and Upper Leg Fatigue – If walking, standing, squatting and other leg-related activities result in significant fatigue across the back of the upper leg, or the base of the gluteal area, this can be a sign that your current routines aren’t sufficiently exercising your hamstring, causing it to fatigue much more quickly than other muscle groups.
Restless Legs – True restless leg syndrome is not what we’re talking about – that’s something that a physician should address immediately due to it being a symptom of much more severe problems than your workout routine. However, mild restlessness, which leg workouts should usually help to abate, can indicate some muscles not being properly worked, and your hamstring is a prime candidate for this.

Dangers

Let’s take a moment to talk about how important leg exercises are as a whole. On a cosmetic level, if you focus only on your upper body, you will look patently ridiculous. We’ve all seen those guys who spend all day lifting and bench pressing, but neglect their legs entirely. They look like cartoon characters!

But, on top of this, you also greatly increase your risk of knee and hamstring injuries, and these can have lasting or permanent ramifications, leaving you permanently walking with a limp, or experiencing significant pain.
It also makes squats much harder to do, as well as any practical lifting to carry or move heavier things.

Gender Doesn’t Matter

Something else we need to point out right now, is that this is just as important for women as it is for men. The same danger of leg injuries can happen if a woman’s hamstrings aren’t properly trained and well-exercised.

Equally, let’s all be honest. What kind of legs do most men prefer on a woman? Scrawny, neglected beanpoles? Or, is a woman with shapely, toned legs usually preferred? And, ladies, which would you prefer? Healthy, toned legs, or skinny, weak ones? It really matters for both sexes, equally.

You Don’t Need Crazy Equipment!

One last thing to point out, before we look at the six most effective exercises is, while having some decent equipment at your disposal does help, but you don’t need ridiculous, expensive and overwrought equipment to get a solid hamstring workout.
We live in a time that’s unrivaled historically in both fitness and nutrition sciences, as well as the elaborate equipment we can produce. This equipment is all well and good, but you really only need a few simple things, to get a full workout, including hamstring-targeting routines.
There are two routines we’ll look at that need some fitness equipment usually, but you can makeshift these if need be.

#1 – Romanian Deaflift

The Romanian deadlift is one of the simplest routines you can do. Simply hold a weighted barbell at shin level, arms straight, bending horizontally at the waist, and partially at the knee. Lift upward until your legs, waist, and arms are straight, the barbell at just below your pelvis. Hold, tightening your legs slightly, and lower back down in a controlled descent.

#2 – Barbell Back Squat

This is another simple exercise. Hold the barbell across the back of your shoulders, just at the base of the neck, elbows bent, palms outward. Have your legs apart so your feet are just past your shoulders.
Bend at the knees, outward, producing a spread-legged squat. Hold, and lift back up slowly. Remember proper squat form with this one.

#3 – Bulgarian Split Squat

This one should not be attempted by people with hip or knee trouble. Start with one leg bent at the knee, behind you on a bench. Hold weighted dumbbells at either side of your body. Bend your other leg at the knee and hip until it’s at a near sitting position, your leg on the bench at a J-like bend as a result.
Use some tension in the benched leg when returning to a standing position. Alternate between legs, evenly.

#4 – Glute-Ham Raise

This one is best served with leg press equipment. Lie face down, legs braced, cushion under your upper legs. Cross your arms across your chest, and lift yourself to a vertical position at the knees. Hold, and lower yourself back after a couple seconds. This is one of the most powerful (and fatiguing) hamstring exercises.

#5 – Leg Curl

This is the other exercise best suited with a weighted leg press. Lie face down, bracing the weighted lift just above your heels. Bend at the knee, as far as your leg and the weight will permit. Hold for about one second, and lower it back under muscle control.

#6 – Kettlebell Swing

This exercise is usually a “cooling down” or “finishing” routine, and is one of the higher kinetic impact exercises. This also works as a partial cardio exercise, so if your doctor has warned against excessive cardio, be wary of this one. Using ball weights, start bent horizontal at the waste (similar to the Romanain deadlift), the weights held back, between your legs. Bend up at the waist and the knee, swinging the weights in a parabola until your arms are almost level in front of you.

Swing back into the start position under control (don’t let inertia do it for you). Be extra careful on resuming the start position, that you don’t allow inertia to bring your arms at high speed into your groin – it doesn’t matter what your gender, that will hurt.

To learn more about hamstring exercises and other difficult group targeting routines, subscribe to my YouTube channel today. I have so many awesome things to show you!

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The Best Leg Exercises For Growth

By RunThaCity — 5 years ago

What’s a winning physique? It’s surely not a dude with bulging shoulders and pecs strutting around on chicken legs. Look, a lot of guys avoid leg day, but you’re doing yourself a disservice. Stop running away. Smash your goals.

Here’s exercises that are proven to help you get massive gains that are also safe and smart. Let’s check them out.

How To Work The Legs

Before we get into the exercises, though, let’s get a general understanding of working the lower body. You need proper form. Work on proper form first, and you will have better results from the beginning. Lastly, don’t focus too much on higher repetitions. Work within the 80-85% 1RM range for the most growth.

Recommended Leg Exercises For Growth

With some basic information out of the way, it’s time to introduce the exercises.

Barbell Back Squat

Note: Best performed inside a rack for safety.
3-4 sets x 8-10 reps
Rest: 3 minutes
How to do:
Start with your feet under the bar, hands in position. Get under the bar. Adjust your grip if you need to. Keep the chest up and the elbows down. Squat up to unrack the bar and keep your core engaged, back long. As you continue to perform a rep, keep your heels under your shoulders with the toes out on a slight diagonal. Get your backside as low to the ground as comfortable for your joints. To get up from the squat, drive through glute and hamstring muscles, squeezing and pressing.

Barbell Front Squat

3-4 sets x 8-10 reps
Rest: 3 minutes
How to do: Bring your arms up under the bar. Keep the elbows high, upper arms parallel to the floor. The bar should rest atop the deltoids when your arms are crossed. From there, lift the bar from the rack by pushing with your legs up and keeping the torso straight.

Step away from the rack and take a squat position—feet under shoulders, toes pointed outward. This is the starting position.

Lower down slowly. Maintain a straight posture as the knees bend. Eventually, the thighs should be below parallel with the floor. As you start to lift from the bottom position, exhale and push the floor through the middle of the foot while engaging the quads.

Repeat.

Barbell Lunge

3-4 sets x 8-10 reps on both sides
Rest: 3 minutes
How to do: Once you have unracked the bar, step forward with either your right or left leg. Maintain balance and squat down. Think about lowering the hips, not bending the knees in order to keep your form. The torso remains straight. Knees bend to 90-degrees. Don’t allow the front knee to go beyond the toes. Once you reach the lowest point, power back up through the feet. Repeat this movement 9 more times on one leg then switch.

Leg Press Machine

3-4 sets x 8-10 reps
Rest: 3 minutes
How to do: Start by sitting at the machine with your back firm against the seat. Your feet are flat on the foot plate, slightly wider than hip-width apart. Grab the handles on either side of the seat. From there, push the plate away by extending through the knees and hips. Turn the locking safety handle so you can move freely. Then, keep pushing through the feet until you’re extended. Bring the plate back slowly. Never fully lock the knees as your work. Repeat the motion.

Leg Curl Machine

3-4 sets x 8-10 reps
Rest: 3 minutes
How to do: Once you’ve readied the machine for use, place the back of the lower leg on the padded lever. Second the lap pad against your quads, above the knees. Grasp the side handles. Make sure you start with the legs fully straight out behind you. Now, exhale, pulling the machine lever back as you bend the knees and lift your heels towards your back. Hold the contraction for a second. Slowly lower back to starting position. Repeat.

Standing Calf Raise

3 sets x 8-10 reps
Rest: 3 minutes
How to do: [Use dumbbells or the machine] On a workout step or platform, stand with your feet under your shoulders. The balls of your feet are on the top half of the platform/step, and the heels are hanging off. Push up, extend the knees, and keep the torso erect. Never lock the knees as you rise. Continue raising the heels as you breathe then lower slowly to starting position, feeling the calf release and stretch. Repeat.

Romanian Deadlift

3-4 sets x 8-10 reps
Rest: 3 minutes
How to do: Hold a bar at hip level with palms facing down. Shoulders are back, the back is arched, and the knees are slightly bent. This is where you start. From there, lower the bar down by moving the butt back. Keep the bar close to the body as you move. When done correctly, the maximum range is just below the knee. At the bottom position, squeeze through the back body and drive the hips forward to return to standing. Repeat.

That’s it! You don’t need anything else—just consistency and determination.

You can’t spell legendary without “leg day.” With these exercises, you can grow your legs and get that bodybuilding physique and strength you’ve been working hard to achieve.

Enjoyed this article? For more tips and tricks and information on how to train effectively, check out my YouTube channel and hit that subscribe button.

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A 7-Step Process for Practicing Self-Care

By RunThaCity — 5 years ago

Burnout is a real thing. It happens when you fill your cup too much and it overflows. It means you’ve worked too much, invested too much, given too much, been used too much and cared too much. The one thing you didn’t do enough of was take care of yourself. Self-care can save you from the turmoil of life if you take the time to do it. Practice self-care by trying the following tips.

Stress Management – Stress looks different on everyone, and calming techniques are different for everyone. What calms one might actually stress another. However, some stress-reduction techniques apply to everyone. When you find yourself flustered and overwhelmed, take the time to slow down and focus on taking deep breaths. Deep breathing centers you when everything feels like it’s moving too fast.
Practice Mindfulness – Mindfulness is being present to what’s occurring, what you’re experiencing and what you’re feeling. When you become present to your experience, you’re more equipped to focus on solutions to negative feelings. It allows you to embrace your feelings instead of repressing them, which can lead to the unhealthy practice of bottling up negative energy. The practice of meditation and self-affirmations can help you become more mindful.
Physical Self-Care – Taking care of your body is one of the best ways to take care of your mental health. To care for yourself physically, you should turn your focus to the three tenets of physical health: eating clean and healthy, exercising and getting enough sleep. When you take care of your health, positive mental health follows.
Personal Retreat – Take the time to step away from everything. More than just a vacation, a retreat gives you a break from the life that you normally know. It’s the time to relax, unplug, be unreachable and do absolutely nothing except exist and perhaps indulge. You might feel guilty for taking time away for yourself, but once you return to life refreshed and recharged, you’ll be an even better employee/boss/parent/friend/spouse/partner than you were before.
Just Say No – The D.A.R.E. program in the 80s was onto something with this phrase, but this phrase can apply to so much more. Saying “no” to others does not mean you’re letting them down. It simply means that you’re choosing to not wear yourself thin by agreeing to everything that’s asked of you. It means you’re choosing not to let your cup run over.
Mental Breaks – A break doesn’t have to entail physically stepping away from something that’s bringing you stress. You can shut off your brain by compartmentalizing your stressful thoughts into a place that you only visit at certain times. Take small breaks every two hours when you’re working on a long project and make it a point to not think about or discuss the project during that time. Your productivity will even improve. Go on a date with your spouse and make it a point to not discuss anything related to finances, family or other topics that create stress and tension in the home. Instead, discuss your dreams, favorite books or vacations that you want to take.
Walk Away From Unhealthy Situations – If you have a relationship or a work situation that doesn’t serve you well, it’s OK to break it off. If it’s an argument or toxic debate that you don’t want to be in, you can stop participating. Don’t get riled about things that you don’t need to be angry about just because your ego wants to have the last word. It doesn’t make you a bad person for ignoring the conversation, and you haven’t lost the argument just because you went silent.

When you neglect self-care, your mental health suffers. This could lead you to becoming more easily agitated, worried, anxious, depressed, sad, angry and frustrated. Taking care of yourself is a way to provide the tools you need to get through life with ease. It’s a way to reward yourself for a job well-done. It’s telling yourself that you deserve a break. It keeps your star from burning out.

Brad Krause

Writer

Here are some self-care practices you can start adding to your daily routine. Try to do as many as you can, even if you don’t start doing them all at once. The more you implement into your lifestyle and the more frequently you practice them, the better you’ll feel.

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Over 100 Motivational Fitness Quotes With Images

By RunThaCity — 5 years ago

Post Views: 8,849

How To Get Bigger Arms | Edge Fitness Arm Workout

By RunThaCity — 6 years ago

Hey everyone! In this video it was arm day. For this workout video we decided to meet over at Edge Fitness in Deptford, NJ. As many of you know, we love to superset our workouts, especially our arm workouts. This means every time we complete a set of bicep exercises, we perform a complementary triceps exercise. It’s the best way to get the blood flowing! You can perform this workout by yourself, but it’s a tougher workout when you have partners. Pushing to the limit, less time between sets.

Don’t get hung up on the amount of weight. Feel free to reduce the weight and keep the reps high.

How To Get Bigger Arms Workout

Easy curl bar (20 Reps) Superset with 4 sets of Skull crushers (20 Reps)4 Sets

Try to perform these with as little rest as possible between sets.
Incline curls4 Sets

10 to 15 Reps
Overhead triceps extensions4 Sets

15 to 20 Reps
Dumbbell curls high reps (30 Reps)4 Sets

10 Regular Curls, 10 Hammer Curls, 10 Cross Curls
Triceps press-downs high reps4 Sets

20 Reps Minimum
Triceps rope pulls4 Sets

20 Rep minimum
Dumbbell preacher curls4 Sets

10 to 15 Reps

Have you tried this workout? I’d like to hear from you. Make sure you like, comment, and most importantly Subscibe! Click the button below.

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The Beginner’s Guide To Gaining Weight

By RunThaCity — 6 years ago

There is only one magic formula to gaining weight and it requires that you eat more calories than your body burns. If you are finding it difficult to gain weight despite the fact you think you eat a lot, it is possible you are not creating a calorie surplus. If you are struggling to gain weight, these tips can help you understand what may be happening.

Why You’re Not Gaining Weight

If you are naturally skinny, you may think you can eat anything you want without gaining. You may claim you have a fast metabolism or that you simply don’t digest food the way heavier people do. You may believe you are constantly stressed which can lead to weight loss or that there is some medical condition that leads you to stay thin. However, there is truly only one explanation for staying thin and that is that you aren’t eating as much as you think you are. Track your calories for one week using an app like MyFitnessPal or something similar. It is highly likely you will find that you are not gaining weight because you are eating fewer calories than you are burning.

Somatotypes: Is Your Body Type Important

Your body type does play a part in how easily you gain or lose weight. People with high metabolisms do exist and it is possible you are not gaining because you are very active. Many people who have difficulty gaining fidget more than those who do not, research indicates. If you have a small frame, you may still have difficulty gaining because your body is not built to be big. Even if you have a small frame, have difficulty gaining due to activity or your metabolism is higher than others, if you eat more calories than you burn, you will gain weight. The key is to eat more calories than you burn consistently in order to see results.

How to Gain Weight

There are several ways to increase your calorie intake in order to gain weight. You can add more calories to each meal or add additional meals. Add calorie-dense food to your diet such as dried fruits, nuts or pasta. Blended food digests easier than food you have to chew, so add smoothies to your diet. One of the best smoothies includes oats, milk, banana, peanut butter and whey protein. Just as overweight people underestimate what they eat, skinny people overestimate what they eat. Track your calories each day to see what you are consuming. Consider a fitness tracker, such as a FitBit or Garmin, to track both calories and activity each day. Add squats and deadlifts with free weights to your workout to help you gain.

The Importance of Nutrition

Eating more calories than you burn will help you gain weight, but not just any calories. You want to be sure to choose healthy options, like whole grains as well as lean meats and dairy. Start by adding 500 calories per day than you are burning. If you are not gaining as you’d like, add more calories, but do so slowly to avoid building belly fat. You need to be consistent as it is the daily average calorie intake that determines true weight gain.

You Need to Eat More Protein

Increase the amount of protein you eat each day, such as chicken, fish and eggs. Add 1 gram of protein per pound of body-weight per day to build muscle and for recovery. Some of the best protein options include steaks, ground round, chicken breasts and thighs as well as tuna, salmon, mackerel and sardines. Eggs are good source of protein as are dairy products like milk, cottage cheese and yogurt.

Top Protein Sources:

Eat More Meals Throughout the Day

Small meals are easier to manage than large meals, so aim for six to seven small meals per day rather than three. Start by waking up earlier and eating breakfast. Too often, skinny people eat nothing for breakfast which means they are getting no calories before noon. You need at least eight hours sleep, so that leaves you only 16 hours to eat each day. Start with breakfast around 7 AM, adding a snack 10 AM. Lunch should be around 1 PM, another snack around 4 PM and then dinner around 7 PM. Keep in mind these are not large, more than 1,000 calorie meals, but smaller meals that are between 500 and 700 calories.

What You Should Eat

Choose foods that are high in calories and nutrition. Although vegetables are healthy, they do not have many calories. Keep vegetables in your diet for their nutritional value and fat-burning properties, but if you want to gain weight, you also need to add foods like nuts, dried fruit, dairy, grains, potatoes, fats and meat. Try to avoid junk food even though it is high in calories. McDonald’s food is calorie-dense, but also contains significant amounts of fat, sugar and sodium. Although eating chips, cookies, fries and ice cream may add calories, it can lead to extra fat around your belly. That does not mean you can never eat at McDonald’s or enjoy a cold beer every now and then. The best rule of thumb is 90 percent quality food and 10 percent junk food.

Train Consistently

Lifting helps trigger muscle mass building in your body so you want to include lifting weights in your workout. Lifting also increases your appetite helping you to eat more. If you eat more than you burn, lifting keeps food from being stored as fat. Use free weights which are more effective and safer than machines. Include compound exercises like squats, deadlifts, bench press and rows. Always try to lift more than you did in your last workout and be sure your form is correct. Your body needs rest, so don’t do more than three full body workouts each week.

A post shared by RunThaCity (@run_tha_city) on Nov 30, 2017 at 5:36pm PST

A post shared by RunThaCity (@run_tha_city) on Aug 22, 2017 at 12:09pm PDT

Supplements for the Skinny Guy

Blending food in liquid form helps you digest it more quickly. You can make your own weight gainer shakes by combining:

100g Oats
1 Banana
1 tbsp Peanut Butter
300ml Whole Milk
2 scoops Whey Protein

Mix everything in a blender for 1048 calories, 120g carbs, 80g protein and 28g fat. Avoid processed weight gainer shakes as they are often full of sugars. If you aren’t a fan of smoothies, simply drink whole milk.

These tips and suggestions are designed for people who have difficulty gaining weight when working out. For more tips on workouts, nutrition and weight, subscribe to my YouTube Channel.

Fitness Tips, Extreme Workouts, Exercise Ideas. & Nutrition Tips.

What Is An Ectomorph Body Type?

Characteristics of Ectomorphs:

Here are some of the best exercises for ectomorphs:

What is a Mesomorph?

Characteristics of Mesomorphs:

What is an Endomorph Body Type?

Best Exercises for Endomorphs:

Diet Recommendations for Endomorphs:

Embracing Your Unique Body Type: Why it Matters

The Time Under Tension Principle

Combining Weight Lifting and Progressive Overload

The Importance of Nutrition

Rest and Recovery

Supplements: A Supplement, Not a Replacement

Patience, Persistence, and Consistency are Key

What’s Hypertrophy

Stimulating Hypertrophy

Progressive Tension Overload

Muscle Damage

Metabolic Stress

Supplements

Creatine

Protein Powder

About Born Tough

A Look At Born Tough Products

Final Thoughts

How do I Know My Hamstring is Underfit?

Dangers

Gender Doesn’t Matter

You Don’t Need Crazy Equipment!

#1 – Romanian Deaflift

#2 – Barbell Back Squat

#3 – Bulgarian Split Squat

#4 – Glute-Ham Raise

#5 – Leg Curl

#6 – Kettlebell Swing

How To Work The Legs

Recommended Leg Exercises For Growth

Barbell Back Squat

Barbell Front Squat

Barbell Lunge

Leg Press Machine

Leg Curl Machine

Standing Calf Raise

Romanian Deadlift

Brad Krause

Writer

How To Get Bigger Arms Workout

Easy curl bar (20 Reps) Superset with 4 sets of Skull crushers (20 Reps)4 Sets

Incline curls4 Sets

Overhead triceps extensions4 Sets

Dumbbell curls high reps (30 Reps)4 Sets

Triceps press-downs high reps4 Sets

Triceps rope pulls4 Sets

Dumbbell preacher curls4 Sets

Why You’re Not Gaining Weight

Somatotypes: Is Your Body Type Important

How to Gain Weight

The Importance of Nutrition

You Need to Eat More Protein

Top Protein Sources:

Eat More Meals Throughout the Day

What You Should Eat

Train Consistently

Supplements for the Skinny Guy

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