Tips for Success!

 The Throwdown is only 60 days out!!!! Are you ready? Are you fueling properly? 

Are you training enough?

Individualization for success when it comes to nutritional intake and fitness goals. Every single one of us are very unique in our own ways. I'm not talking about just our personal traits or outlooks on different topics. I am talking about our individual body types. Each and everyone of us has a different look or shape to our body type that not everyone else has. That is what is so awesome about human beings. We may look the same mostly by age, sex, or race but each and everyone of us has our own characteristic that no one else has. 

I am going to jump into the fitness and nutritional coaching world of grouping every person into a certain group. This just goes against what I stated above that we are all different. With that being said, we all know that the fitness world could not be able to address each individual one by one. So they have come up with three different groups for different body types. Each person can find the group that best describes themselves. Now keep in mind this is just a starting point, everyone is different and you will have to take the time to figure out what works best for you and how your body will react to certain nutritional intake as well as different physical training styles.

The three groups are:
Ectomorph ~ Body type characterized by long and thin muscles and limbs with lower fat storage; generally slim. 

Mesomorphic ~ Body type characterized by larger bones, a solid torso, wide shoulders, trim waist, and controlled body fat levels.

Endomorph ~ Body type characterized by increased fat storage,wider waist, large bone structure.

Now that we have listed the three basic groups we will cover the macronutrient (Protein,Carbs,Fat) estimates for each body type and different characteristics for each with some basic goals and exercise preference that most individuals have from each group as well. 

Ectomorph are to be the endurance exercise type of people. The overall goals of this type of person is to gain muscle and strength and size in limbs. They also are concerned about maintaining body weight and during the high-volume/endurance exercise that hey take part in.
This group is also thyroid dominant and have fast metabolic rates. They also have high sympathetic nervous system activity and a higher carbohydrate tolerance.  

Mesomorph are to be of the bodybuilding or relative strength exercise type. Strength and endurance with more of a strength concentration on muscle strength. The typical goals of someone that falls into this group is to continue to build muscle mass while maintaining low body fat percentage.
This group is testosterone and growth hormone dominant. They have moderate to high sympathetic nervous system activity. These folks also have a moderate carbohydrate tolerance.

Endomorph are to be of the naturally broad and thick in size. Absolute Strength Exercise is all they are into. These group of folks are not generally into any cardiovascular training at all. They just want to pick up heavy things. The typical goals for this group is to lose body fat, especially in the central region (abdominal, lower back area.)
This group is insulin dominant and has a slow metabolic rate. They also have low sympathetic nervous system activity , and low carbohydrate tolerance.

Each group has its own characteristics that all of us can see where we fit in. This is just a starting point to help you make some changes in your nutritional intake off of body type and also to help you fuel for the types of physical fitness training you maybe taking part in.

The suggested average starting percentages (approximate) for the three different types:

 Ectomorphic:
Protein Intake ~ 25%
Carbohydrate Intake ~ 55%
Fat Intake ~ 20%
Mesomorph: 
Protein Intake ~ 30%
Carbohydrate Intake ~ 40%
Fat Intake ~ 30%
Endomorphic:
Protein Intake ~ 40%
Carbohydrate Intake ~ 30%
Fat Intake ~ 40%  

These are some starting ranges for your nutritional intake for the day. If you control your portion sizes and use these percentage ranges within reason you will make improvements on your personal goals. Remember not every person is the same, your body may need more of one thing that someone that is built just like you. This is a starting point. Everyone has to start somewhere. Take it one day at a time to one week to one month. Nothing great was created over night. Any questions please reach out to us. 

"Highest Expectations Are Minimum Requirements" ~JBrahm

"You can not train to much for a job that can kill you" -Unknown.

#noexcuses #getsome #firefighterfitness #firefighterthrowdown

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Yours in Service
J.Brahm
1st Due Fit.

(PN 2nd Edition 2012)