Tag Archives: weight training

Diets, Fitness

Are you training according to your body type?

By DAVID TEPERA | Posted: Wednesday, June 17, 2015

For those of you who train regularly, are you frustrated that goals are coming way too slow or not really at all? The problem could be that you’re not training properly according to body type. 

So many of us read fitness magazines or celebrity fitness books, and then try to emulate those workouts. Even though it works for some people, it might not be best for you.

You need to understand we all have different body types, and according to your type, workouts should be more specific. 

Understanding your body type will help get the results you want.

There are basically three body types – ectomorph, mesomorph, and endomorph.

Ectomorph bodies are lean and long like marathon runners. They typically have trouble gaining weight and muscle. If your goal is to gain lean muscle mass, then lift heavy weights with compound movements and cut back on cardio because you already have a fast metabolism. You will also need to eat 6-7 times a day with a proper balance of proteins and carbs. 

Mesomorph bodies are naturally stocky, more athletic and gain muscle easily. You have the body most people are seeking. Your downfall might be from taking your body for granted. If you’re not making gains, it’s from lazy workouts and sloppy diets. Mesomorphs should train like an athlete, and you’ll be surprised how fast goals are met. 

Endomorph bodies are pear shaped and hold body fat easily. I feel endomorphs have the biggest challenge of all. Your emphasis should be lots of cardio to boost metabolism. You need to train with intensity and watch your carb intake. Eat carbs in the morning for energy then drastically reduce with each meal. 

So, it’s important to identify and understand your body type. Each one requires different training methods and diet plans. 

Just know, once you recognize body type, you can get the ripped muscular body desired.

Abdominal Reanimater, Fitness

Abdominal Reanimater Website

www.abdominalreanimater.com

Watch the many testimonial videos, read success stories, and learn from the instructional video.

Have fun creating a new body, and invite a friend to join in the partner techniques.

It’s simple and easy -just order from the website

 

 

Fitness, Inspiration

A lesson in focusing on task at hand

By DAVID TEPERA | Posted: Wednesday, April 1, 2015

Late last year while exercising in my local gym, I noticed a woman, probably in her 40s, training a young lady who had to be around 20 years of age. It was obvious that the younger lady was mentally challenged, for she never smiled, never talked or made eye contact with anyone.

Because of my curiosity, I struck a conversation to enquire about their situation. The older woman’s name was Vickie, and she told me that she had recently become Sarah’s guardian. Vickie also mentioned that since she regularly worked out in the gym, she decided to start taking Sarah with her.

Well, about five months had passed before we crossed paths again. Oh my goodness, I was in complete shock. Sarah had transformed her body into what looked like an Olympic athlete. She had lost most of her body fat and replaced it with muscle.

I expressed my surprise and joy to Vickie, then asked how Sarah, under her circumstances, was able to accomplish this transformation?

Vickie’s reply was that due to Sarah’s disability, she can only focus on one task at a time and gives it 100 percent effort. This is part of her mentality that helps her function in life.

Sarah noticed I was complimenting her because she looked deep into my eyes and produced a huge smile. My heart melted, and all I could do in return was to nod my head with a warming grin.

There are two “take-aways” from Sarah’s story. First, if we could all learn to give 100 percent focus on the task at hand, how more productive and organized our lives would be — be that occupational, educational, projects, relationships, spiritual, fitness and diet.

Second, I don’t have a PHD, but how many other mentally or physically challenged people would benefit from the use of a gym?

One thing I do know for certain, getting yourself in better shape produces confidence and endorphins.

Because of my crazy workout schedule, I haven’t seen Vickie and Sarah since then. But, the lesson learned from Sarah, will last me a lifetime.

Fitness

Is your Christmas going to help you get in better shape?

By DAVID TEPERA | Posted: Tuesday, December 23, 2014

How many of you are getting Christmas gifts geared toward fitness? New bikes, running shoes, gym memberships, work out apparel, treadmills and so on.

The kids and I always get a kick each year around this time, counting all the people on the side of the road cardioing with their new Christmas gifts.

It’s truly great to see everyone trying their best to start a fitness program to get in better shape with a new healthy lifestyle. The sad part is, by mid-February, the numbers rapidly dwindle.

Admit it, your in-house equipment becomes a laundry clothes rack. All the new bicycles end up taking space in the garage gathering dust.

Statistics show that most people quit and give up after about six weeks. Only 7 percent of people stay with their new program and change their lives.

There’s no secret, losing weight and getting in better shape is one of the hardest tasks to accomplish. You have to remember how long it took you to get overweight and out of shape.

First of all, get rid of your weight scale. Scales will only be frustrating because your weight will fluctuate. You see, what happens is when you’ve been sedentary for a long period of time, your muscle mass has atrophied (shrunk). Muscle is 5 times heavier than adipose tissue (fat).

When you start working out, your muscles will grow while you’re losing fat weight, and that will offset your scale.

The only true way to measure if you’re making gains, is to strip naked and look in the mirror. Of course, we all do that anyway, but do some “flex time”. Squeeze all your muscles to see which ones are starting to show up. Do some naked jumping jacks to see what’s jiggling the most, not counting reproductive parts.

Have fun with the new Christmas gifts and make 2015 the best year ever. Don’t forget to love to all people, and I’ll see you on the side of the road

Fitness

Weight training, cardio helps conquer depression

By DAVID TEPERA | Posted: Wednesday, October 15, 2014

This week’s article is dedicated to a couple of friends of mine battling depression due to personal tragedies. We’ve all had or will encounter adverse situations in our lives, like divorce, loss of a loved one and unemployment. I’ve experienced all three, and weight training became my medicine. My goal was to wear myself out in order to sleep at night, but it helped me to start enjoying life again. To my surprise, I was able to get into incredible shape through the process.

Duke University performed a study finding 60 percent of people who trained four months for 40 minutes four times a week overcame depression without the use of antidepressant medication.

A Harvard study found that 10 weeks of strength training reduced clinical depression more successfully than counseling.

Now, don’t misunderstand me, some people need professional help, along with support from family and friends. I’m only giving you an option to consider because it worked for me personally.

Some proven facts from weight training are — instant release of endorphins which is the “feel good” hormone, stress reduction, increased energy levels and improved immune system.

Go outside to walk, run or bike and move faster than before. Feel the fresh air filling your lungs, the sun radiating on your skin and the sweat pouring to cool your body against the wind.

Get into a weight room to take out all your anxiety and frustration against the hard cold iron. Challenge yourself and push more weight than usual. Use every force of muscle to its limits with a “take no prisoner” attitude. You’ll walk out of that gym ready to conquer whatever life throws at you.

You’re going to feel better, look better and receive plenty of attention and compliments on your new body.

Remember, you can’t always control what happens to you, but you can always control how you respond to it. Surround yourself around happy people, watch comedy shows and movies, read motivational books and put on some great music to dance around the house showing off your best moves.

Life is awesome because you’re in it with me. Through my years, I’ve found beauty and love in everyone and it’s changed my life forever.