Diet Calculator, Body Fat Calculator. The effects of a diet or exercise program can only be monitored when you have accurate biometric data. This web page will help. I have previously hinted that intermittent fasting sidesteps the issues associated with stubborn body fat. Indeed I rarely find any need for advanced strategies to. The purpose of this article is to give the beginner a simple, uncomplicated approach to eating and exercising with the goal of losing body fat. High protein, low-carb, sugarless diet helps rid young girl of depression, pain and anxiety 10/12/2016 - There is no doubt that food plays a crucial role in our well. Ectomorph Workout & Diet And The Skinny- Fat Hardgainer Solution. I love when people write articles about being a hardgainer and/or ectomorph. They start off by mentioning how terrible their genetics are and how borderline impossible it is for them to build muscle or gain weight. This of course is done to make you see that they are (or were) just like you. So you’re more likely to trust what they’re about to say about this subject (and buy whatever it is they’re usually trying to sell along with it). I mean, a true hardgainer/ectomorph would be skeptical taking advice from someone who was born with amazing genetics, right? I totally get that. But it’s when the writer gets into the specifics of where they started out that I tend to smile. For example, I’ve seen articles like this begin with claims of the person (a man) being a pathetic 1. Wow. Poor guy. Here’s the thing though. I started out at nearly. I had to put on 3. F- ing pounds before I’d even qualify as having the “bad genetics” this person had. So why am I telling you this? So you understand that the following article is coming to you from a legitimate text book definition of what we’d all consider an ectomorph, hardgainer and genetic loser to be. There’s a big difference. Let me tell you all about it? What Is A Hardgainer? Well, if you asked most people about these terms, they’d probably tell you that they’re the same thing and have an identical meaning. Usually something along the lines of the following. They often tend to be picky eaters with small appetites (although you do occasionally see the opposite too). They have a small bone structure. Narrow shoulders, flat chest, narrow waist and hips, super small and skinny wrists, super small and skinny ankles. Sometimes, but not always, they’re a bit on the lanky side with longer than average limbs and longer than average muscle belly length. They’ve probably been skinny/thin their entire lives. That’s how most people would define this body type. And yeah, I’d agree with all of it. Except, there’s a bit more to it than that. And yes, I would say that all of this describes the hardgainer as well. ![]() ![]() They are very similar, and there’s tons of overlap between them in that most hardgainers ARE ectomorphs, and many ectomorphs ARE hardgainers. But, if you ask me, there is one very subtle difference here: An ectomorph is someone who genetically has a harder time building muscle. A hardgainer is someone who genetically sucks at it. To put it another way, I’d define a hardgainer as an ectomorph with worse genetics. Can you hear the insulin pouring out of my eyes? My accompanying photo.Ectomorph + Fat = The Hardgainer. The best example I can give you of what I mean revolves around the word “skinny” which we keep throwing around here. Because some ectomorphs aren’t just naturally skinny. ![]() Ectomorph + Fat = The Hardgainer. The best example I can give you of what I mean revolves around the word Despite what most guys think, getting to 10-12% isn. Most fitness models sit in at the low single digit body fat, so 10-12% is. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. Iris Shai, R.D., Ph.D., Dan Schwarzfuchs, M.D., Yaakov Henkin, M.D., Danit R. Going from Obese to Bikini Body Although this diet is crazy strict, you could lose up to 1 percent body fat per week. With calories extremely low, you'll need a selection of supplements to fill in. They’re naturally lean. And therein lies a key difference. I mean, a male ectomorph could be 1. Another male ectomorph could be 9% body fat and still look super skinny. Hell, in clothes, they’d probably look identical. But take those clothes off and you’ll see the difference. ![]() ![]() One is skinny and lean, and one is just plain skinny. Or, more accurately with this body type. There are skinny ectomorphs that are naturally lean and defined (the good version), and there are skinny ectomorphs that are naturally skinny- fat (the bad version). Now granted, both versions suck if your goal is building muscle (and this article is aimed at helping both). But, that second version — the bad one — that one sucks a little extra. Those are what I call hardgainers. They’re essentially ectomorphs that aren’t naturally lean. They have all the negative aspects of this body type (super thin frame, fast metabolism, etc.) without the one positive aspect (leanness). They’re the ones who, while in a caloric surplus, tend to put on more fat and less muscle than most people do with all else being equal. And in a deficit, they tend to lose more muscle and less fat. Basically, a hardgainer’s calorie partitioning is much worse? Now it’s time to send half of you packing. The “Fake” Hardgainer. Here’s the funny thing about all of this. After learning what a hardgainer is, everyone thinks they are one. I bet most of the people reading this were probably nodding along while thinking “Yes, this is totally me. I gain too much fat in a surplus, I lose too much muscle in a deficit. I’m clearly a hardgainer.”Wanna know why I think that’s funny? Because out of the TONS of people who might THINK they are hardgainers, I’d guess that maybe (at most) 2. Probably less. Why is this? I think there are two primary reasons. Unrealistic expectations. As I’ve covered before, the. Yet most people expect to build 2. So when a person isn’t gaining muscle at the “lightning fast” rate they’ve been promised or somehow came to believe was possible, they assume the problem is their crappy hardgainer/ectomorph genetics. It’s that their expectations are way too high. You eat and train like a moron. This is the most common reason of all. Take someone who has approached their goal of building muscle in a way that is less than optimal. Hell, take someone who has approached their goal of building muscle in a way that isn’t even remotely intelligent or effective. I just described the majority of the population. Now guess what happens after a few weeks/months/years of training and eating that way? They all come to the incorrect conclusion that building muscle is harder for them than it is for everyone else, and they are. The problem is that you don’t eat enough to support growth and your workout routine is horseshit. Or maybe that you weren’t consistent. Or maybe that you didn’t give it enough time. Or maybe one of the other 1. Like I said, this describes most of the population. It’s why most of the people trying to build muscle don’t get great results. It’s not that the majority of the population are hardgainers. It’s not. So if you’re currently skinny or skinny- fat, and you’ve been trying to change it but your results have been poor, chances are it’s NOT your genetics. Chances are it’s because you’re just doing a bad job at building muscle and/or losing fat. True story. The Real Hardgainer: Does It Even Exist? Because this “fake” version is so damn common, it leads some people to claim that there is no such thing as a hardgainer (or even an ectomorph). With all else being equal, they’re just physiologically worse at it than most people are. Maybe with all else being equal, they do gain more fat in a surplus and lose more muscle in a deficit than the average person does. Maybe their recovery rate and/or work capacity is below average. Maybe they are more injury prone than others. Maybe all of the above and then some. But whatever is it, there are most definitely men and women out there who, with all else being equal, are genetically less- good at muscle growth than the average person is. You know, just like how there are a few lucky bastards who are above average in all of these categories (the “genetic elite”). And then there’s the majority of the population who is neither above nor below average. Please allow me to take your coat and remind you that as long as your diet and workout routine are designed intelligently and executed correctly, you CAN still build muscle (and get lean) despite your less- than- stellar genetics. Let me show you how. So, what kind of workout routine is best for people like us? How You’ve Been Told To Train. If you have ever researched this kind of thing before, I can almost guarantee the majority of what you’ve heard is something along the lines of the following. This is supposedly how an ectomorph/hardgainer should approach weight training for muscle growth. Nothing else. Squats, squats and more squats. Even a second longer will supposedly be overtraining for this body type). HIT (high intensity training) is a training approach that is often suggested. Sound familiar? It’s exactly what I saw when I went researching the same type of workout years ago, and exactly what I’d find if I went looking again today. And guess what happened when I tried training this way? Guess what happened when I put all of that advice into action? It flat out sucks, just like how this type of training tends to suck for the rest of the population, too. I don’t recommend it at all. How You Actually SHOULD Train. Now here’s what I actually recommend. This is what I’ve personally found to work best for those of us with the ectomorph body type and/or hardgainer genetics. Progressive Overload = Still The Key. Regardless of your genetics and body type, and above all of the other workout factors I’m going to be mentioning here, the true key to building muscle for EVERYONE is progressive overload. Your #1 training focus is to make sure you’re getting stronger on each exercise over time. Don’t lose sight of that. It’s more important than everything else. Increase The Frequency. As I’ve written tons about before, pretty much all research and real world experience confirms that typical low frequency training (hitting each body part once per week) is the least effective training frequency for virtually EVERYONE with any goal, especially building muscle. This is why I recommend beginners train everything about 3 times per week (ideally using a full body split), and intermediate and advanced trainees hit everything about twice per week (ideally using an upper/lower split, a smarter version of push/pull/legs. In my experience (and I wasted years training at a shitty once- per- week frequency), we lose muscular, neural and even technical adaptations surprisingly fast. It’s yet another of our crappy genetic traits. Case in point, when some people take a full week off from training, they can often come back right where they left off and feel fine, sometimes even better and stronger. When I take a week off, I come back mentally and physically fresher for sure (the main benefit of taking that week off), but I require a good few weeks before I’m fully back to where I left off in terms of strength, performance and just feeling comfortable. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow- carb diet”. In the last six weeks, I have cut from about 1. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed. The following foods are thus prohibited, except for within 1. If you avoid eating anything white, you’ll be safe. Rule #2: Eat the same few meals over and over again. The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups: Proteins: Egg whites with one whole egg for flavor. Chicken breast or thigh. Grass- fed organic beef. Pork. Legumes: Lentils. Black beans. Pinto beans. Vegetables: Spinach. Asparagus. Peas. Mixed vegetables. Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet. Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 3. Vegetables are not calorically dense, so it is critical that you add legumes for caloric load. Some athletes eat 6- 8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day: 1. Discovery Channel before bed. Here are some of my meals that recur again and again: Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables. Grass- fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)Grass- fed organic beef (from Trader Joe’s), lentils, and mixed vegetables. Rule #3: Don’t drink calories. Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no- calorie/low- calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat- loss. Recent research into resveratrol supports this. Rule #4: Take one day off per week. I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.###If you enjoyed this post, check out my latest book, The 4- Hour Body, #1 New York Times and #1 Amazon bestseller. You will learn: the finer details of the Slow Carb Diet (outlined in the above post), how I gained 3. You can also get the Expanded and Updated 4- Hour Workweek, which includes more than 5. Related and Recommended Posts: Tim Ferriss interviewed by Derek Sivers. Tim Ferriss articles on Huffington Post. Dom D’Agostino — The Power of the Ketogenic Diet. Fasting vs. Slow- Carb Diet, Top $1. Purchases, Balancing Productivity and Relaxation, and More. Dom D’Agostino on Disease Prevention, Cancer, and Living Longer. Charles Poliquin – His Favorite Mass- Building Program, His Nighttime Routine For Better Sleep, and Much More. The Tim Ferriss Radio Hour: How to Control Stress, Upgrade Your Nutrition, and Build the Mindset of a Gladiator. Posted on: April 6, 2. Please check out Tools of Titans, my new book, which shares the tactics, routines, and habits of billionaires, icons, and world- class performers. It was distilled from more than 1. The tips and tricks in Tools of Titans changed my life, and I hope the same for you. Click here for sample chapters, full details, and a Foreword from Arnold Schwarzenegger!
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
May 2017
Categories |