endomorphic mucinous type
ENDOMORPH?Obese body constitution?
Physical characteristics:
■Congenitally broad frame.
■Muscles are less obvious in obese people.
■Slightly bulky overall.
■High body fat.
Physical characteristics:
■Slow metabolic rate.
■It is easy to gain weight and difficult to lose weight.
■While gaining muscle, it is also easy to accumulate body fat.
■Muscle density and strength are poor and it is difficult to exercise. Training movement and frequency recommendations 1 At the beginning, the main body training will be used, and then gradually changed to split training in the future. 2 Arrange various movements in training, compound movements and separation movementsAll movements require training. 3 You must exercise more frequently and constantly try and experience new training methods. 4 ?Training frequency of two to three times for each part and changing the training cycle method frequently. 5 Each training session should prioritize and focus on abdominal exercises. Recommendations for sets and reps 6 Should use high-intensity, high-rep training methods, and shorten the rest time between groups to increase caloric consumption. 7 Focus on moderate weight training and avoid high-weight, low-rep training. 8 The number of times in each set should be more than ten times to help the muscles fully burn heat energy. 9 Large muscle groups: about twelve groups, small muscle groups: more than eight groups. 10 Training circuits must be changed frequently to facilitate muscle growth. Training intensity recommendations 11 The training intensity should be strengthened and the rest time between groups should be shortened to less than one minute. 12 ?Increase the intensity of exercise, and each group can be trained to exhaustion. 13 Promoting the increase in caloric metabolic rate is the training principle, and maintaining constant activity is the focus of training.14 Training rules such as the forced rep rule, partial incomplete action rule, descending set training rule or super set should be effectively used to improve muscle strengthening. Training recovery speed 15 Because a more intensive training method is used, there must be about two days of rest between training of the same part. 16 Because the metabolism is slow, the sleep time does not need to be too long, usually about seven and a half hours. Aerobic training suggestions 17 If you want to have a healthy body, aerobic exercise is the most important key to this body shape. 18 There should be three to five cardiopulmonary aerobic training sessions every day, with each session lasting about thirty minutes. 19 You should choose and combine a variety of aerobic exercises, such as jogging, cycling, swimming, aerobic dance or gymnastics, Tai Chi, etc., to promote metabolism. Nutritional requirement ratio calculation 20 The daily protein requirement is approximately 0.7 grams per pound of body weight. 21 Plant-based proteins are not suitable for this body type. 22 The intake ratio of the three major nutrients is basically the same as that of the mesomorph. 23 Carbohydrates should be mainly complex carbohydrates.24 The diet must limit the amount of fat and eliminate it if possible. 25 Food should be low-calorie or high-energy-consuming food. 26 Daily fiber intake should be increased, and high-fiber foods are preferred. 27 Eat five to seven meals a day, but avoid consuming too many carbohydrates at dinner or late night snacks. 28 Avoid high-fat foods, incomplete proteins and sugary, alcoholic beverages or processed foods. 29 You should consume at least two and a half liters of drinking water every day. 30 High-quality vitamins and minerals should be supplemented every day. ❋ Tags:
Physical characteristics:■Congenitally broad frame.
■Muscles are less obvious in obese people.
■Slightly bulky overall.
■High body fat.
Physical characteristics:
■Slow metabolic rate.
■It is easy to gain weight and difficult to lose weight.
■While gaining muscle, it is also easy to accumulate body fat.
■Muscle density and strength are poor and it is difficult to exercise. Training movement and frequency recommendations 1 At the beginning, the main body training will be used, and then gradually changed to split training in the future. 2 Arrange various movements in training, compound movements and separation movementsAll movements require training. 3 You must exercise more frequently and constantly try and experience new training methods. 4 ?Training frequency of two to three times for each part and changing the training cycle method frequently. 5 Each training session should prioritize and focus on abdominal exercises. Recommendations for sets and reps 6 Should use high-intensity, high-rep training methods, and shorten the rest time between groups to increase caloric consumption. 7 Focus on moderate weight training and avoid high-weight, low-rep training. 8 The number of times in each set should be more than ten times to help the muscles fully burn heat energy. 9 Large muscle groups: about twelve groups, small muscle groups: more than eight groups. 10 Training circuits must be changed frequently to facilitate muscle growth. Training intensity recommendations 11 The training intensity should be strengthened and the rest time between groups should be shortened to less than one minute. 12 ?Increase the intensity of exercise, and each group can be trained to exhaustion. 13 Promoting the increase in caloric metabolic rate is the training principle, and maintaining constant activity is the focus of training.14 Training rules such as the forced rep rule, partial incomplete action rule, descending set training rule or super set should be effectively used to improve muscle strengthening. Training recovery speed 15 Because a more intensive training method is used, there must be about two days of rest between training of the same part. 16 Because the metabolism is slow, the sleep time does not need to be too long, usually about seven and a half hours. Aerobic training suggestions 17 If you want to have a healthy body, aerobic exercise is the most important key to this body shape. 18 There should be three to five cardiopulmonary aerobic training sessions every day, with each session lasting about thirty minutes. 19 You should choose and combine a variety of aerobic exercises, such as jogging, cycling, swimming, aerobic dance or gymnastics, Tai Chi, etc., to promote metabolism. Nutritional requirement ratio calculation 20 The daily protein requirement is approximately 0.7 grams per pound of body weight. 21 Plant-based proteins are not suitable for this body type. 22 The intake ratio of the three major nutrients is basically the same as that of the mesomorph. 23 Carbohydrates should be mainly complex carbohydrates.24 The diet must limit the amount of fat and eliminate it if possible. 25 Food should be low-calorie or high-energy-consuming food. 26 Daily fiber intake should be increased, and high-fiber foods are preferred. 27 Eat five to seven meals a day, but avoid consuming too many carbohydrates at dinner or late night snacks. 28 Avoid high-fat foods, incomplete proteins and sugary, alcoholic beverages or processed foods. 29 You should consume at least two and a half liters of drinking water every day. 30 High-quality vitamins and minerals should be supplemented every day. ❋ Tags: