East, North and South West London
Personal Trainer
- A view on personal training
- Benefits of weight training
- Fat – fit
- Genetics influence
- His majesty – testosterone
- Natural bodybuilding for regular people
- Natural bodybuilding vs bodybuilding
- Old school training vs new school training
- Own training vs personal training
- Personal training at home
- Super trio
- Weight loss and yo-yo effect
- What trainer is a good personal trainer?
- You are – what you eat
It's genetics this, genetics that – people like to use their "big bones" for an excuse of having
excessive fat or write someone's good physique off just down to a "fast
metabolism" or "unfairly muscular built".
Very true, genetics plays a huge role in how we look and what our potential is to perform in different sports. The problem is – the majority are nowhere near to what their genetics allows them to be.
It is vital to realize that with any genetic type it's possible to get fat or lose it, be stronger or weaker, faster or slower, skinnier or more muscular.
How do we know what our limits are set by genetics? How much advantage of it do we take? How well do we deal with the disadvantages it brings? Here's where it is important to know what's in your "package" and learn the best way to live with it.
There are 3 main genetic types:
- Ectomorph (naturally skinny person)
Typical body structure: long, skinny legs and arms, short body/torso, long, thin hands and feet, narrow shoulders and chest.
Metabolism: very fast.
Dominant muscle fibers: type 1 (slow twitch).
- Endomorph (naturally fat person)
Typical body structure: round face, short neck, thick legs.
Metabolism: very slow. Fat goes first and mostly to sides of waist ("love handles") and legs.
Dominant muscle fibers: mixture of 2a (intermediate twitch) and 2b (fast twitch) types.
- Mesomorph (naturally muscular person)
Typical body structure: tall, wide chest, big chin/jaw/wrists/ankles.
Metabolism: normal/fast.
Dominant muscle fibers: 2b type (fast twitch).
If you can't label yourself as any of those above, that's ok – probably they're met more often in comic books than in real life, as the 3 types are exaggerated extremes and most of us have a mixed variation of them. Let's have a look what's in store for the majority.
- Type A
Typical body structure: narrow shoulders, wide hips, thick legs (pear shape) .
Metabolism: slow. Fat goes first and the most to lower body (hips, legs).
Dominant muscle fibers: mixture of all 3 types (types 1 and 2a in upper body, 2a and 2b in lower body). - Type K
Typical body structure: small shoulders and chest, thick legs (bottle shape).
Metabolism: normal. Fat goes first and the most to abdominal area.
Dominant muscle fibers: mixture of types 2a and 2b. - Type I
Typical body structure: all body parts are narrow and thin (a dream of most teenage girls - tiny body).
Metabolism: very fast.
Dominant muscle fibers: type 1. - Type O
Typical body structure: all body parts are wide and thick (common among rugby defenders - big, strong with excessive fat).
Metabolism: very slow.
Dominant muscle fibers: type 2b. - Type N
Typical body structure: broad shoulders, narrow hips, shoulders always wider than hips (when a skinny N type person wears a jacket, it looks like there's a hanger left in there).
Metabolism:normal. Fat goes first and the most to back, chest and "love handles".
Dominant muscle fibers: type 2a. - Type X
Typical body structure: shoulders and hips are similar width, narrow waist and big chest (even a skinny X type person stands out with a puffy chest).
Metabolism: normal. Fat goes first and the most to legs.
Dominant muscle fibers: type 2a.
Now relating to one of the types should be much easier.
By identifying your genetic type, you find out which body parts are naturally smaller, weaker or bigger, stronger, the speed of your metabolism and dominant muscle fiber type/-s.
Aiming to improve your physique this information becomes very valuable, it enables to choose the optimum training (training types, their balance, the specific range of reps and rest trying to affect different muscle fibers, unique exercises to work the particular muscle groups etc.) and diet plans (adjusting energy intake, nutrients etc.).
Contact Personal Training 4U (personal trainer Rolandas) for precise training and dieting.