Category: Healthy Nutrition and Diets

The topic we are going to looking up today combines two of the most important components in bodybuilding – nutrition and body structure. In the following lines we will track the casual connection between our genetic capabilities and the nutritional methods we use.

1. What is body structure? Each of us is predetermined genetically to have a certain body structure, which plays major role in the directions and dynamics with which we will progress in our fitness venture. According to the skeleton and bone structure our muscles look a certain way, of course this can not be seen as a “verdict” but rather as a genetically predetermined direction.

1.2 Types of structure according to skeletal – muscle characteristics.

• Endomorph – People with this body structure are tend to easily increase muscle mass. It is important to note that, the unappropriated nutritional plan can lead to relatively easy gaining unwanted body fat. With this type of body structure muscles gain a large and noticeable volume, but for them to look shredded requires deep approach to the nutritional plan. The skeleton and bone structure are large and can handle the work with heavy weights. The chances of getting a trauma during the workouts are slim.
• ectomorph – People with this body structure experience difficulties to increase muscle mass and muscle volume. The plus is that they cannot easily accumulate unwanted body fat. The muscles can be made quickly to look shredded, without the need of calorie deficit. The skeleton and bones are thin and for this type of athletes is not recommended to do their workouts with heavy weights. Chances of getting a trauma during workouts is bigger than with the endomorphs.

Mesomorph – we can say that, this type of body structure has from both of the above. Muscle mass is relatively easy to gain. Accumulation of fat is difficult. A balanced diet fits perfectly to these athletes. It is relatively suitable for them to do workouts with heavy weights. Traumas are possible if insufficient attention is paid to the warm up routine.

2. Relation between body structure and nutritional plan.

The nutritional strategy can affect the way body looks, despite the type of skeleton – muscular structure. Knowing our body structure we can choose the right approach to the diet plan and get the maximum potential of what was genetically given to us.

All three body types of listed above reacts best to a different nutritional plan.

• For endomorph diet with less carbohydrates, but high in proteins and fats, will give maximum results and will optimize achieved in the gym hall.
• Ectomorph have to stick to a diet rich in carbohydrates, high at proteins and moderate at fats.
• Beast suitable for mesomorphs is a diet high at proteins, moderate at carbohydrates and high at fats.

How our structure is built by genetics is important, but this is not decisive to an aesthetic look. Based on the knowledge of the various types of structure, we can successfully make the most of what was “given” to us by nature, and achieve better results for ourselves and our body.

CityFitness ™

Today we suggest to you to take a look in to one of the most important subjects in the field of healthy lifestyle  – the topic of nutrition. Before we proceed further, we should note that there are a variety of theories and points of view on how much, when and what we have to eat. Anyone who wants to seriously pay attention to this section of his healthy lifestyle must find out what works for him best. In this article we show our point of view.

Nutrition is the topic that concerns not only your sports success, but health in general. Many consider feeding as some kind of obligation, stretching over some period of time. Above all the goal of every sports enthusiast must be to improve his health. For us to eat properly doesn’t mean we have to exclude our favorite foods. With the right strategy, both in the correct distribution of calories and in their intake at the right time we can safely achieve our goals without the enchanted circle called “diet”. This is where we need to clarify the differences between “diet”, “meal plan” and “nutritional habits”.

The “diet” or s specific type of “meal plan” which you have to follow for limited time, as a nutritional strategy has undoubtedly gives good results, or at least for a while. Each “diet” or “meal plan” have to be followed for a certain period of time. Then comes the expected end of that time and with that comes the returning to the old eating habits resulting in the return of the original body shape and size, which were from before the “diet”. Last but not least mental discomfort that you have to experience while following strictly defined eating rules takes up enough energy that could be directed to something better than that you to be “tortured” on a psychological level. The long-term effects of the “diet” usually lead to worse results for you and your body than before you started it. Why is this happening? The answer is not complicated. Following a nutritional plan for a given period of time gives results only for that certain period in which you keep following the plan. If we give a thought about for the moment, it looks logical and also fair. If we go deep in our analysis we will discover that the word “diet” is charged with some kind of obligation and that direct us to the intrusive thoughts of constraint and discomfort. By instinct when the “diet” comes to an end we want to shake off those thoughts. Usually that results in adding more nutrients and empty calories to your daily intake, from which your body doesn’t really need and from which it was deprived.

Developing nutritional habits as a nutritional strategy for you to achieving your goals is a method, which become more efficient in a long-term period of time. The habit which we have to create in the desired direction is a way of thinking, automated process about how we think about something. The course of our thinking determents whether our achievements will be for a short or long period of time. Properly formed habits would allow you to think ahead in time. Again, we want to pay attention to the fact that proper nutrition does not exclude your favorite foods. With the right approach to them, they will not stand between you and your success. When you manage to create the right food habits, they will allow you to properly plan your nutritional strategy. In conclusion we can say well structured nutritional strategy means constantly moving in to the right direction. Those time in which you “cheat” on your diet with a “junk” meal every couple of weeks is not necessary a bad thing and even have to have it’s place in your nutritional strategy.

CityFitness ™