All Entries Tagged With: "weight loss scottsdale"

Your Body Type and Build: Men & Women

While some people may look similar in terms of their build, everyone has a slightly different body type, physique and form.  Celebrity trainer Lucas James and expert nutritionist Jason Apfel help you determine where you fall in terms of your build. While there are numerous different classifications and ‘hybrid’ body types, the three main categories for body type are mesomorph, ectomorph, or endomorph. Each class has different physical characteristics and unique attributes, and should similarly have an exercise routine tailored to each individual build.

Lean muscular builds are a hallmark of the mesomorph or meso body type. Mesomorphs excel in increasing muscle size quickly and easily. The well-developed, rectangular shapes of mesomorphs are representative of their thick bones and muscles.  Unfortunately with large muscles often comes reduced flexibility. Typical mesomorphs exhibit well-defined chest and shoulders that are broader than their waistline.  With mesomorphs, the abdomen is usually well defined, with hips of about the same width as the shoulders.  In terms of lower body musculature, the gluts, thighs, and calves are typically well-toned and defined. Along with their muscular and athletic build, mesomorphs are full of energy and tend to be athletically aggressive. Although mesomorphs tend distribute and store fat evenly across their bodies, they can become overweight just as with any other body type, when sedentary and on a high-fat or high-calorie diet. Mesomorphs excel in physical activities requiring great strength, short bursts of energy, and power.  When you think “mesomorph,” think of Mike Tyson and Demi Moore.

The second main body is the ectomorph or ‘ecto’.  These individuals tend to be thin and lean. Ectomorphs tend to be tall, slender individuals who have trouble gaining weight. A good example of an ecto is a professional swimmer or fashion model. The ectomorph is relatively linear in shape with a delicate build, narrow hips and pelvis, and long arms and legs. As an ectomorph, your skeletal form and musculature are clearly evident.  Ectomorphs tend to have less fat and muscle mass than individuals with other body types. Most people are not true ecto or meso morphas but rather a blend of features from more than one body type.  While characteristically lean, ectomorphs should be concerned with maintaining a strong stature due to their smaller bone formation and weaker joints. Due to these differences, balancing the right physical activities is key.  Ectos excel at cardiovascular and endurance training. You’ll find the best balance in your workouts from combining both aerobic, cardio and resistance training.  Some celebrity ectomorphs are Brad Pitt and Cameron Diaz.

The third main body build is the endomorph body type. Endomorphs tend to be shorter, stalkier and curvy. The soft, flowing curves of an endo are similar to that of an hourglass in more ways than one.  Comparatively, endomorphs tend to store their body fat in the lower regions of the body, predominantly the lower abdomen, hips, and thighs, rather than being evenly distributed throughout the body.  Most endomorphs share a blend of features from both of the other body types as well.

An endomorph typically has a high fat storage capacity and tends to gain weight the easiest.  While everyone’s body is susceptible to becoming obese, endomorphs have an increased incidence in comparison.  The majority of fat stored by endos is either centered in the mid section of the body or hip and buttocks regions. Structurally speaking, endomorphs tend to have small to medium bones, shorter limbs in relation to trunk size, and less-defined musculature.  Male endomorphs tend to have a different fat distribution pattern from a female endomorph. While females typically store fat in their gluts, legs, and hips, most males store fat in their abdomen. Numerous research studies have shown that increased abdominal fat and larger waist size is associated with an increased risk of heart disease, diabetes, stroke, high blood pressure and some cancers. Celebrity endomorphs are Roaseanne Barr and John Goodman.

Meal Planning 101: Key to Success

The meals you plan on daily basis is the number one factor for reaching your health and fitness goals.

You might not use the terms “pizza box” and “serving dish” interchangeably, but if you’re like most guys, you probably could. That’s because 64 percent of men spend little or no time on meal planning. Their excuse? Time and money constraints. Unfortunately — and perhaps not coincidentally — that number parallels the 64 percent who are overweight. It’s no wonder: The inexpensive, time-saving foods that guys choose most often are also the ones that are the highest in sugar, fat, and calories, according to a recent study from the University of Washington.

Thankfully, we have a culinary solution that’ll perfectly fit your budget, schedule, and diet. The plan: Set aside 20 minutes on Sunday to fulfill our 16-item shopping list, then forget about your wallet — and collection of takeout menus — for the rest of the workweek. By following our 5-day meal plan, you’ll have the precise number of ingredients to create 10 fast, flavorful meals, all of which are designed to help you build muscle and melt fat while saving you money. (The average price of 10 meals eaten out: $85; the total price of our meals: $47.96.) Each night, you’ll simply prepare a quick and easy dinner, and then creatively use the leftovers to assemble the next day’s lunch. Call it the mixologist’s guide to eating. The best part? While the other guys are stuck on hold in drive-thrus, you’ll be rolling through the express line with your next 10 meals in tow.

THE GROCERY LIST

A balance of protein-packed meats, fresh produce, and a few versatile extras is all you need to feed yourself well week after week.

Frozen Shrimp 1 lb uncooked, medium size

Rotisserie Chicken 1 cooked

Pork Tenderloin 1 herb-flavored or lemon-garlic marinated (about 3/4 lb)

Bell Peppers 1 tray tricolor (or pick out 1 red, 1 yellow, and 1 orange)

Yellow Onions 2 lb

Baby Mixed Greens 4 oz bag, washed

Portobello Mushrooms 2 large caps

Asparagus 1 bunch

Garlic 1 head

Sun-Dried Tomato Pesto 8 oz jar

Avocado 1 ripe

Mozzarella 8 oz bag, shredded

Instant Brown Rice 1 lb box

Black Beans 12 oz can

100% Whole-Wheat Fettuccine 16 oz box

10″ 100% Whole-Wheat Tortillas 1 package

THE PANTRY LIST Buy these crucial building blocks every couple of months and you’ll always have them on hand to construct meals around the clock.

Reduced-fat mayonnaise

Dijon mustard

Low-sodium soy sauce

Peanut butter

Extra-virgin olive oil

Balsamic vinegar

Parmesan cheese

Salsa

Tabasco or other hot sauce

SUNDAY NIGHT’S DINNER

ROTISSERIE CHICKEN WITH ROASTED VEGETABLES

3/4       bunch asparagus (about 8 medium spears)

2             portobello mushroom caps, sliced 1/4″ thick

1          medium onion, cut in 1/4″-thick rings

1/2       Tbsp extra-virgin olive oil

Salt and pepper

1            rotisserie chicken breast or leg

Preheat the oven to 400˚F. Remove the woody ends of the asparagus by gently bending each stalk until it breaks — it’ll naturally snap off at the right spot. In a baking dish, toss the vegetables with the olive oil and season with salt and pepper. Roast for 12 to 15 minutes, until the vegetables have developed a light brown crust. Serve half the vegetables with the chicken and a simple mixed-greens salad tossed with olive oil and vinegar. Reserve the other half of the vegetables for other meals this week.

430 calories, 36 grams (g) protein, 18 g carbohydrates, 25 g fat (7 g saturated), 5 g fiber

The next day’s lunch

CHICKEN PORTOBELLO WRAP WITH BALSAMIC AIOLI

1          c chopped rotisserie chicken (left over from Sunday’s dinner)

3          bell peppers

1          clove garlic, minced

1          Tbsp reduced-fat mayonnaise

1          tsp balsamic vinegar

1          whole-wheat tortilla

2          Tbsp shredded mozzarella cheese

1          small handful mixed greens

1          c leftover asparagus, mushrooms, and onions

To chop the chicken, remove the skin and use a fork to pull the meat from the bones. Then place the meat on your cutting board and cut it into bite-size pieces — it should yield about 3 cups’ worth. Use 1 cup for the wrap and save the other 2 cups for later in the week. Chop the peppers into 1/2″ pieces. They should yield about 4 cups; use 1/2 cup today and save the rest in a plastic bag for dinner.

Mix the garlic, mayonnaise, and vinegar together to make the aioli. Brush the tortilla with the aioli, then put the cheese down the middle, followed by the greens, chicken, and vegetables. To make a tight wrap, fold the bottom of the tortilla up first, then roll it from the side.

400 calories, 43 g protein, 29 g carbohydrates, 15 g fat (4.5 g saturated), 5 g fiber