AUGUST Newsletter

Welcome to the Industry Health Club Membership Newsletter.

Body Types

 Here is the info on how to train for the three different body types. If you are somewhere in between two body types and recommendations would be a middle approach.

Endomorph:

An Endomorphs biggest concern should be the closing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc and try to increase the amount of time you spend each week.

Mesomorph:

 A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet correctly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this wont happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc but do not overdo.

Ectomorph:

 Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you are used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.

Conclusion:

 When you know which type you are (or which mixture) and diet and exercise correctly for that type, you will make much better progress. While some women may think that Kate Moss is the ideal, from a fitness view point she really isnt. And many women who tend to be endomorphic will save themselves much suffering by not striving to change themselves into ectomorphs, its not going to happen. Conversely a true ectomorph who wishes to be a sumo wrestler would also be in for a big disappointment. Your goal should be to look as close as possible to (or stay looking like) a mesomorph. With the correct exercise and diet this can be attainable, and while you may be a bit upset that you have to work hard to look good while the true mesomorph looks that way naturally, at least you will still be fit and look good. And even the mesomorph will find as he/she gets older that some exercise and diet is needed if they want to continue to look good and be fit.

Doing Cardio and Gaining Serious Mass? Is It Possible?

Yes it is possible, it can be done. A bodybuilder would cry at the idea of losing precious hard gained muscle. This is also one of those topics that also depends on your goals.

If a bodybuilder wants to gain serious mass and still maintain a balance in his cardiovascular system then it is totally possible to do it without losing muscle.

But if someone wants to gain serious mass and wants to be a professional marathon runner, then my answer is no since heavy training in the field of endurance, marathon running, and long distance running causes major muscle loss over time.

Just look at all the marathon athletes, they are scrawny not muscular. If you want to be well rounded (Meaning quite cardiovascular fit while still having decent muscle and strength), then your cardio program might cause slight/very slight muscle loss depending on how long, intense and how many times a week you do it.

But, your weight lifting program will cause you to gain more mass that is lost and you WILL get stronger. So there are basically two categories for this topic. Guys or girls who want huge mass and dont want to lose it, and, guys or girls  who want some mass and strength but also want to be cardiovascular fit.

So for the guys or girls who want to get big without losing muscle and just want to do enough cardio to stay balanced, doing cardio three days a week for 30-45 minutes at a low intensity (walking on the treadmill with a slight incline) is enough that you will maintain and get benefits for your cardio system and you also will NOT lose muscle.

So there is good news for all the bodybuilders who get the crap scared out of them by cardio.

Now for the people who want to be well rounded.

If you want to be pretty decently fit in the cardiovascular system and still be strong and have mass, then do cardio about 4-5 times a week from anywhere between 45-60 minutes at a medium intensity (x-trainer or interval training on the treadmill).

Remember the higher the intensity (heart rate), times exercised a week and length of exercise determines how much muscle you will lose. So if you run every day for two hours then you lose lots of muscle over time.

         QUOTE OF THE MONTH

“Give your dreams all you have got

and you will be amazed

at the energy that comes out of you”