We humans like to stick together. When faced with the prospect of going out alone for a run, or dragging ourselves to the gym, we can easily be swayed into staying in the warm and sitting on the sofa.
There are many reasons why it’s better to work out with others. For starters, exercising in a group is more motivational. You will find that you’re spurred on by others, and an encouraging pat on the back is sometimes all it takes to keep you going.
When you plan to exercise with friends you feel obliged not to let them down. It’s much easier to just cheat yourself out of a workout, but when a friend’s relying on you for a lift, or to help get them past a physical challenge, it’s so much harder to back out.
It’s also more sociable training with a group, we respond better to interactions and in turn our serotonin levels are increased (that’s the chemical messenger that makes us feel happy!) When you join a club, all of that support comes as part of the package. There’s an opportunity to share your highs and lows and set new challenges with new friends. You’ll never feel like you’re on your own when you join a club to train with.
Part of the beauty of boot camp and many of my other classes is that everybody has different capabilities, but everyone recognises these differences and encourages and supports. You won’t be left at the back, you’ll be actively encouraged to push beyond your boundaries and experience new challenges. The support of others is a wonderful tool to help motivate and inspire, and who knows what new challenges you’ll achieve as part of a team.
I offer a number of boot camp sessions which focus on including everybody, regardless of age and ability. Be brave, come along and be part of something bigger – who knows what you may achieve!
All shapes and sizes – train right for your body type
So listen up guys, when you next start saying, “oh I’m too fat,” “I’m too skinny”, or “I’m just the wrong shape”, remember this: everyone is different and each of us has a body type which responds better to certain types of training.
Here’s the lowdown on the different types of body:
An ectomorph is typically a light build with small joints and lean muscle. Usually ectomorphs will have long thin limbs and “stringy” muscles. The shoulders of an ectomorph will be thin and narrow. They will generally have trouble gaining weight due a fast metabolism. In order to gain weight ectomorphs need to consume a high number of calories and workouts should focus on the large muscle groups and be short and intense.
Eating before bed can help an ectomorph prevent muscle catabolism (breaking down of muscle tissue). Getting back to lean muscle is easy for this group, and they can lose weight easily.
Mesomorphs are naturally better equipped for bodybuilding as they tend to have a large bone structure, big muscles and are of a naturally athletic physique. Gaining and losing weight is not so much of a challenge for them and they are naturally strong giving them a perfect start to building muscle.
With weight training mesomorphs tend to see very quick gains – however as they gain fat far more easily than ectomorphs they need to be careful with calorie intake. A combination of weights and cardio works well.
The endomorph tends to be of a solid build and gains fat very easily. They are usually of a shorter build with thick arms and legs, and strong muscles (especially the upper legs.) Endomorphs find they naturally excel in leg exercises such as squats.
Due to a slow metabolism, endomorphs can gain weight very easily – usually fat rather than muscle. Endomorphs need to focus on cardio to counteract this weight gain, as well as build muscle with weights.
Mixing it up
Most people actually have a combination of two body types – generally either ectomorph/mesomorph or mesomorph/endomorph. This means it is perfectly possible to be a mesomorph who gains weight as an endomorph would do.
Identifying which body type you are can help you tailor a training programme suited to your goals far more easily. Also, you can tailor your diet to suit your body type.
So now stop making excuses and getting down about your body – embrace the differences and train right for your type.
Can you tell what your body type is from this information? Let me know what you think you are!