ectomorph

Are you long and lean but looking to dial in your own nutrition and training? Or maybe you have a client that fits this description. The ectomorph body type has its own set of unique challenges, 

Your host, William Grazione, goes over macro recommendations for the ectomorph, recovery strategies, and how to avoid training and relative energy deficiency in sport, particularly with female clients.

Lastly, William will explain how your genetics do not have to dictate your body type.

What’s the right diet FOR YOU and does it need to change overtime? In this episode, your host William Grazione goes over in detail the things you need to know when setting yourself up for fat loss based on your body type. You’ll learn that things that work for one period of time, might not produce results later on.

William also goes into how blood sugar levels can indicate what body type you are and the necessary protocol to approach due to that.

Learn how to incorporate diet breaks during fat loss for endomorphic body types, protein requirements for individuals, and a whole lot more.

Have you heard of the metabolic type diet? Or maybe you've heard the terms 'ectomorphs', 'endomorphs', and 'mesomorphs' thrown around on social media. Today we're looking at whether this basis of eating is a necessity in our weight loss arsenal or just another fad to be discarded.

Show notes: www.katspangler.com/blog/120
FB Group: https://tinyurl.com/y5pfzgyx
Music: tinyurl.com/w4ydwk8

Progress will sometimes come easy and sometimes will come difficult. No matter what scenario you're in, progress can still be achieved. The more education you have about YOUR OWN body, the better control you will have in understanding why you're: losing weight, gaining weight, not progressing, ect.

You are born with a specific genetic make up. This is why you stand the way you stand, or walk the way you walk. This is also why others are naturally stronger or can build muscle faster. But just because you are genetically given a way of life, does not mean you don't have the power to change it!

The 3 Key Takeaways:

• The three body types are: ectomorph, endomorph, and mesomorph
• How understanding your body type will help you achieve your goals faster
• How to go against your genetic make up and still get the progress you want no matter what your body type is

If you have any questions you want answered or wanting to talk to me directly, head over to: https://www.trainhardlivestrong.com/ask

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It’s time for another Q&A! JJ answers a listener’s question about the best ways to safely and effectively do bodybuilding exercises for women over 50. She talks about supporting these body systems and reminds us how important rest and recovery is at any age.

Episode Play-By-Play

[1:30] What type of body do you have? 

[2:22]  For women over 50, you must pay attention to this

[3:20]  To support these systems, avoid these types of exercises, rest and take these supplements

[4:42] Women over 50 must also consider their hormones & eat foods rich in phytoestrogens.

[5:20] Your body needs this as much as exercise

[6:20] HIIT exercise

[7:06] Resistance training

[9:40] After 30, you should take this supplement when you eat out

Mentioned in this episode:

Recipes at jjvirgin.com

Reignite Wellness 365 membership

Subscribe to Reignite Wellness with JJ Virgin

Become part of JJ’s community

JJ Virgin Official Facebook page

JJ Virgin on Instagram

JJ Virgin on YouTube

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Safety Net Plus

This episode is a little bit of an experiment. My guest is Richard Chartrand. Richard is not a trainer and he does not own a big health and fitness business. He is student of HIT and has been a HIT proponent for 35 years. Richard was featured in Holiday Thanks, a popular article written by Dr Doug McGuff in 2009, which explains how Richard may have single handedly revitalised the HIT movement with his amazing physical transformation following cardiac surgery. Richard documented his transformation on drdarden.com under My Progress after Cardiac Surgery.

Some of you have been asking for an interview with a trainee for some time. Richard shares what he has learnt in his pursuit of optimal health and fitness, and I think many of you will find this very interesting and useful.

Contact Richard:

• Being the Hero of Your Life (Richard's blog)
• Facebook
• Maintenance to 170 (Richard's Facebook group)

In this episode we cover:

• Richard's story of his inspiring training journey and the severe health scares which inspired him to pursue a short career in body building.
• How Richard's training protocol has evolved over time.
• How he wants to prove John Little wrong ;-)
• and much more

This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out Hituni.com, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase!

To subscribe via email and get my FREE eBook with 6 podcast transcripts with guests like Dr Doug McGuff, Drew Baye and Skyler Tanner – Click here  😀

For all of the show notes, links and resources - click here

If you think you are a "hardgainer" and struggle to put on muscle mass, then you need to listen to this episode! No matter your genes, Sal, Adam & Justin provide practical solutions that will allow you to add muscle and dramatically change your body composition faster than ever before.

Nicolas Cole, is a nonfiction writer, fitness model and a listener of The Fat-Burning Man Show. Cole, as he’s called, spent the first 18 years of his life undiagnosed with celiac disease, and just happens to have a history as one of the highest ranked World of Warcraft video game players in North America. Cole spent the first 18 years of his life barely breaking the 100 pound mark. As the epitome of a hard-gainer, you'll definitely want to hear his story. You can also check out his guest post HERE.

Before we get to the show though, I want say a BIG thank you to those of you who wrote in with feedback about the show. I love all the positive feedback, and genuinely appreciate the constructive criticisms you've provided. Be sure to keep it coming by shooting me an email.

The easiest way to do that is to make sure you're on my email list, and just reply to one of those first emails. 

One of the big pieces of feedback has been that you all really appreciate that there are no commercials or sponsors. We want to keep this listener support for as long as we can, and a big shout out to those who have already donated. You guys have seriously stepped up! If you want to donate, you can do so by clicking HERE. Again, thank you!

Alright, on to the show with Cole where we talk about:

• Why grinding in World of Warcraft makes gaining 80 pounds of pure muscle easy.
• How the world treats you as a 90 pound weakling.
• What celiac disease actually feels like.
• Why one bodybuilder paying it forward to a scrawny teenager changed the world.