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What Is My Body Type? 

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What is my body type? Here's the easiest way to know which body type you are. Read through the three body types, and then see which one best describes you. After that, follow the workout tips, and the calories per day for your body type.


classic mesomorph body type

Summary - The endomorph body type is the body type where you store fat really easily. Endomorphs store most of their fat on their stomach. Could this be you? If so..


Endomorph Workout Tips:
High volume training is what you need because you've got more body fat to burn. Do cardio daily or every other day. Weight lifting is really important too. With weight lifting, you can build muscle, and when you build muscle, you will lose A LOT more body fat! So... mix in some weight training.



Calories Per Day For The Endomorph Body Type:

How many calories should I eat a day to lose fat? Assuming you are active, multiply your current weight by 15.



Just an example: 200 (example weight) x 15 = 3000. Subtract 500, and that's how much you should eat. 200 x 15 = 3000. 3000 - 500 = 2500. This is a 500 calorie deficit and is perfect for weight loss. Not too extreme, but just enough. If you are an endomorph body type, you are active, and are wanting to lose belly fat, this is how many calories you need a day.



Summary - The ectomorph body type is the skinny person who has a really hard time putting on muscle or weight in general. They tend to have long lengthy limbs, and have incredibly low fat storage.



Ectomorph Workout Tips:
You can still do cardio, but it's really recommended that you do more weight lifting; use free weights; Workout every other day. Don't workout anything longer than 60 minutes. Stick with power lifting exercises so that you can build thicker stronger muscles.



Calories Per Day For The Ectomorph:
How many calories should I eat to gain weight? Multiply your current weight by 15 then add 500.



An example calorie amount for the ectomorph:
Example weight: 150 x 15 = 2250. Add 500, and that's how much you should eat to gain weight. 150 x 15 = 2250. 2250 + 500 = 2750. This is a 500 calorie increase and is perfect for weight gain.



You could even take in a little less and still be fine. Having this surplus would help you gain more weight.



Summary - The mesomorph body type has a muscular frame, and has low body fat. I think everyone knows at least one person that can eat a lot, and stay lean and muscular without hardly ever working out! Must be nice... Well, this is a bodybuilders ideal genetic body type.



Mesomorph Workout Tips:
Try to get a variety of isolation exercises with compound exercises. Because a mesomorph body type tends to have a faster muscle growth response, they do tend to get more bulky, so those isolation exercises can really help you focus on detail and become more ripped.



Calories Per Day For The Mesomorph:
How many calories should I eat a day? Assuming you are active, multiply your current weight by 15. An example: 200 (example weight) x 15 = 3000. 200 x 15 = 3000. You can move this up or down slightly.



"What is my body type" is a very common question, and we hope this information has answered this for you.



Where to go from here? Browse and explore. There's lots more pages similar to this one.



After reading What Is My Body Type, Check out some more really good pages from How2MuscleGuide.com:


New Mass Building Weight Training Routine!
If you want a workout that helps you pack on mass, lose body fat, and something that is actually fun to do, don't miss this mass building workout routine!

The Three Body Types
If you're interested in knowing more about the three body types, this page will shed more information.

Fat Loss Guide
You've built some mass, your muscles are looking full, now it's time to get cut!


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 Ab exercises after a C-Section


bdominal Exercise After a C-Section

"Can you do abdominal exercise after a C-section?", asked my friend Rebecca, the day before her elective ceasarian -- of course you can!

Just take it easy.

Rebecca had expected to give birth naturally, but as her baby turned late in her pregnancy she had to deliver via C-section.

She'd got her postpartum exercise routine sorted, but needed a last minute re-think.

A C-section is a major operation that requires an extensive incision along your abdomen.

As a result, your stomach muscles are cut completely through and stitched back together again.

Such extensive damage takes a while to heal!

However, many new mums don't realise that they can exercise their abs right up to and immediatley after their C-section.

First off, check with your doctor and midwife as there may have been complications that require some extra recuperation time.

However, assuming everything went well, you can get started straight away with strengthening your abdominal muscles.


Abdominal Exercise After a C-Section - The First Few Weeks...

Assuming you did as advised, you'll have been doing pelvic floor exercises all the way through your pregnancy.

In particular Kegel Crunches, which are easy to do.


  • Contract your pelvic floor (not your abs or rectal muscles) muscles
  • Hold for 3-5 seconds
  • Slowly release, relax and repeat 
  • Work up to 20 repetitions
  • Try and do a set of 20, 3-4 times a day
  • As your strength increases, try and hold each contraction for a count of 10
  • Check with your doctor, but these shouldn't cause your healing abdominal muscles or stitches a problem.

    You can also do isometric ab contractions. Simply contract your abs gently - stop if it hurts - and hold for as long as you can.


    Abdominal Exercise After a C-Section - Four to Six Weeks After Birth...

    Once your stitches have healed and your doctor has given you the all clear, you can start on some isotonic abdominal exercises, like crunches.

    Remember, your abdominal muscles have been through a significant trauma and will be weaker than before your pregnancy.

    Not only have they expanded and been stretched by carrying your baby, they've also been cut through during delivery.

    As such, start gently.

    Essentially, there are two main exercises for your abs - crunches andreverse curls.

    These are really all you need to start with.

    The former emphasise the upper portion of your rectus abdominus (the slab of muscle that stretches from sternum to pelvis, commonly known as your "six-pack").

    The latter works the lower portion and is vital for strengthening and flattening the little pot that many women are left with after giving birth.

    #1. Crunches


  • Lie on your back, bend your knees and rest your feet on the floor
  • Place one hand on each ear - not behind your head - with your elbows pointing towards your feet
  • Breathe in, contract your abs, exhale and slowly lift your head off the floor, curling your chest towards your knees so your shoulders just leave the floor
  • Hold for a second or two and lower your shoulders and head back to the floor
  • Repeat 8-10 times
  • As you get stronger, try two then three sets of 8-10 reps, with a 30 second rest in between.

    #2. Reverse Curls


  • Again, lie on your back, this time with your thighs pointed straight up and your lower legs parallel to the floor
  • Place one hand on each ear with your elbows pointing outwards
  • Breathe in then exhale as you tilt your pelvis towards your chest, lifting your bottom off the floor
  • Hold for a second or two, then gradually relax and return your bottom to the floor
  • Repeat 8-10 times
  • Again, as you get stronger, try two then three sets of 8-10 reps, with a 30 second rest in between.

    Three sets of both exercises should take you no more than 5-6 minutes.

    Do each exercise every other day to start with and then daily as you get stronger.

    For ways to make your abdominal exercise after a C-section more difficult as you get stronger, check out our page on the best abdominal exercise.

    Don't forget though, that whilst abdominal exercise after a C-section will strengthen your abs, you need to build in some aerobic exercise to burn fat and resistance training to build muscle.

    Both of which will help you to raise your metabolic rate so you burn more calories and lose your excess weight.

    Combine that with a healthy eating plan and both you and baby will be in great shape!

    Forget dieting for the first six months after giving birth.

    But when you're ready and if you still have some weight to lose, you may want to check out our reviews of some of the best diets.

    Abdominal exercise after a C-section will help you to flatten your stomach over the course of a few months -- just get started as soon as it's safe to do so, do it most days and stick with it!


     Ab exercises for pregnant women


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     Home exercises

    Resistance Training Exercises:

    1. Chest

    Wall Push-Ups

    • Stand facing a wall with your feet about 1 to 2 feet back from it.
    • Place your hands on the wall just outside shoulder-width apart.
    • Bending only at the elbows, lower yourself forward towards the wall then push yourself away from it.
    • Keep your body stiff and straight during the movement.
    Top position of wall push-ups Bottom position of wall push-ups

    2. Back

    Standing Rows

    • These are done from a standing position.
    • Loop a towel around a vertical pole or column or another fixed object so that the ends of the towel are pointing towards you and the towel is wrapped around the far side of the pole.
    • Have your feet close up to the pole and lean back gripping on the ends of the towel and keeping your body stiff and straight.
    • Row yourself up with both arms.
    • Keep your back arched and row with your back.
    Start position of standing rows for the backCompleted position for standing rows for the back

    3. Shoulders

    Seated Dumbell Shoulder Presses

    • Use something around the house for weight, e.g. soup cans or milk jugs with water in them.
    • From a seated or standing position, hold the weights just above your shoulders.
    • Push them up overhead slowly.
    Bottom position of seated dumbell shoulder pressTop position of seated dumbell shoulder press

    4. Legs

    Bodyweight Squats

    • Place your feet about shoulder width apart.
    • Keeping your torso vertical and a slight arch in your lower back, start the movement by bending the knees.
    • Go only as far down as you feel comfortable when first starting out. If you can go down until your thighs are just below parallel, do so. This is the full range goal.
    • Using leg power, push yourself back up to the start position. Use your grip on the bar only for balance unless you absolutely need to pull yourself up.
    • As you get stronger with squats, don't use the bar anymore. When you can do good, full-range reps without the bar, you can start using weight.
    • For weight, use two duffel bags (evenly loaded) or two milk jugs, etc. Hold them at your sides and squat.
    Top position of squats
    Bottom position of squats

    5. Abdominals

    Abdominal Crunches

    • Lie down flat on your back with your knees bent and your feet on the floor.
    • Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).
    • The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.
    • To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.
    • Your anatomy will automatically cause you to follow a crunching pattern.
    • Hold at the top of the movement for a second and squeeze hard.
    Start position of the crunch
    Top position of the crunch

    6. Biceps

    Dumbell Curls

    • Stand with your knees slightly bent, arms at your sides, holding your resistance bags or two dumbells in your hands.
    • The curl movement happens only at the elbow. With your upper arm pinned at your side and bending only at the elbow, lift the weight up to shoulder level.
    • Your palm should be facing forward all the way up and all the way down.
    • Squeeze hard at the top then lower slowly.
    • Do the same with the other arm, alternating back and forth.

    7. Triceps

    Bench Dips

    • These can be done on the edge of a chair or bench.
    • Sit on the side edge of a flat bench or the front edge of a chair.
    • Place your hands on the edge of the chair right beside your glutes and grip the edge.
    • To start with, your feet should be flat on the floor about two feet in front of you with your knees bent.
    • Move yourself off the chair so you are now supporting yourself on your hands.
    • Bend your arms, dipping your body down. Go down only as far as you feel comfortable, being careful not to bounce out of the bottom.
    • Push back up, squeezing the triceps.
    • It is important to keep your back close to the edge of the bench as you do these to minimize shoulder stress.
    • When you're done the set, push yourself back onto the chair.
    top position of bench dips
    Bottom position of bench dips

    8. Calves

    Standing Calf Raises


    • This exercise can be done on the edges of stairs, wood blocks, books, etc.
    • Do both legs at the same time to start with then, as you get stronger, do them one leg at a time.
    • Hold a bag in your hand for resistance as you get stronger
    • Stand on the edge of the block with only the balls of your feet on the block.
    • Keeping knees stiff and bending only at the ankles, lower your heels down towards the floor.
    • Go down until you feel a strong stretch in your calves.
    • Reverse the direction without bouncing and push up as high as you can.
    • Do this movement slowly to feel the contraction all the way up.
    Bottom Position of Standing Calf Raises
    Top Position of Standing Calf Raises


    Return to the Where Do I Begin?


     Arnold Schwarzenegger's training Routine

    Arnold's Routine

    Mon, Wed, Fri

    Bench press 5 x 6-10
    Flat bench flyes 5 x 6-10
    Incline bench press 6 x 6-10
    Cable crossovers 6 x 10-12
    Dips (body weight) 5 x failure
    Dumbell pullovers 5 x 10-12. 

    Wide-grip chins (to front) 6 x failure
    T-bar rows 5 x 6-10
    Seated pulley rows 6 x 6-10
    One-arm dumbell rows 5 x 6-10
    Straight-leg deadlifts 6 x 15

    Squats 6 x 8-12
    Leg press 6 x 8-12
    Leg extensions 6 x 12-15
    Leg curls 6 x 10-12
    Barbell lunges 5 x 15

    Standing calf raises 10 x 10
    Seated calf raises 8 x 15
    Oneplegged calf raises (holding dumbells) 6x12

    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    Wright roller machine - to failure

    ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

    Tues, Thurs, Sat

    Barbell curls 6 x 6-10
    Seated dumbell curls 6 x 6-10
    Dumbell concentration curls 6 x 6-10 

    Close-grip bench presses 6 x 6-10
    Pushdowns 6 x 6-10
    French press (barbell) 6 x 6-10
    One-arm triceps extensions (dumbell) 6 x 6-10

    Seated barbell presses 6 x 6-10
    Lateral raises (standing) 6 x 6-10
    Rear-delt lateral raises 5 x 6-10
    Cable lateral raises 5 x 10-12

    Calves , Forearms & Abs:
    Same as Monday, Wednesday, Friday workout