The first step of getting to the kind of body you want is not exercise, not diet; it's not even hard work. It is knowledge. Specifically, knowledge on what body type you have and how you can change your body composition into what you want. I said body composition because you cannot really change your body type because that is dictated by your genes. But that does not mean that you cannot get that body that you always wanted. It is just a matter of knowing what to do, what to eat and how you can combine those two to get to where you want to be. So let's get on with it. There are three major body types. They are ectomorph, mesomorph and endomorph. So let's start with the thinnest:

Ectomorphs are the classic skinny guy. He can eat all he wants and he seems to not get any bigger. Many say this is what they want but ectomorphs also do not normally build muscle that fast. They usually have a flat chest, narrow shoulders and have that fragile� look. They have crazy fast metabolism that is why they can eat as much as they can and not get big. Their muscles also tend to be victim to catabolism which then makes them even thinner. Their lean muscle mass then cannot support their skeletal system that much so that's why they tend to get that fragile look. Ectomorphs has a hard time gaining any mass, be it fat or muscle so they need a specialized exercise program and diet plan to start gaining mass. With hard work and a lot of eating, even before sleeping, ectomorphs can start gaining that mass that they need. Perseverance is the key for this body type.

Mesomorphs are the middle ground. They generally have that he must workout� look although they never lifted a dumbbell their whole life. They are generally athletic and gains mass faster than ectomorphs. This body type is ideal for muscle-building because they gain mass fairly easy. They have strong and well-defined muscles in an almost square body. Since they can gain mass better than ectomorphs, they need to watch their calorie intake since they have a relatively slower metabolism and can get fat tissues quickly as well. With mesomorphs, proper moderation is the key to get that beach body look. You can call them lucky and they mostly are as long as they don't get to lenient. Genetics can only get you so far. Without discipline, mesomorphs can get really hefty.

Endomorphs are the other end of the spectrum. They are the round and soft body type with not so well-defined muscles. They gain muscle and fat quite easily because of their low metabolism which gives them that stocky built. Endomorphs look shorter even when they are not because of their built. They have to spend a lot of time doing cardio to get close to that beach body and needs a specialized diet plan as well to keep their fat percentage low. That is easier said than done when it comes to endomorphs but not completely impossible.

So there you go, we have the first step to getting that beach worthy body. As I said earlier, knowledge is the key so now that we know our body type, we have to work on the diet and exercise programs that each body type needs to follow. Nobody is born perfect and the body types are only a blue print. How our body ill look is completely up to us. There is no magic pill to get and stay fit but it doesn't mean it can't be fun.

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References

https://www.wikihow.com/Determine-Your-Body-Shape

https://www.bodybuilding.com/fun/becker3.htm

https://www.thinthighsprogram.com

Water

Sweet milk and bread is not just a childhood treat that was to be enjoyed while were kids, it was a comforting ritual that every child could indulge in to escape from the bully kid at school, from the horrifying math teacher, or from gym class.

Everyone wants the right food for the right mood, but what if someone was to say, that there is a food to make everything right by your mood?

From moody moron to a hearty horse, that too without eating any gummy bears and later seeing yourself buried under the guilt of consuming too much sugar.

Fruits, vegetables, healthy fats, wine, nuts, dark chocolate, you name it, and it's on the list of foods to uplift your mood.

Ingredients that you once overlooked as one of the many grocery items you randomly picked at the store can pack a real punch to catapult your mood up to the roof.

Going bananas over bananas would be the first and the easiest step to a better mood. Experts say that bananas increase dopamine and serotonin production in the body which help in having a positive outlook and increasing concentration.

Dark chocolate, yes, you read it right. Keeping more focus on the word dark.� Dark chocolates with more than 85% cocoa can pull out an elephant from its mourning. Antioxidants and flavonoids packed in a chocolate bar provide phenolic phytochemicals that give positive health benefits.

Green tea, a little bitter to taste, but will certainly sweeten up your mood. It helps to regulate blood sugar levels, also keeps you hydrated and alert.

Almonds, considerably small in size but unusually big in the role they play in giving the body high fibre and impeccable brain health.

High protein foods, all you meat lovers out there, it's time to pack your lunch boxes with your favourite turkey sandwiches, salmon rolls and pork chops, (in decent quantities of course). Pack it for iron, dopamine, potassium, norepine frine, they help you in concentration and keeps the brain healthy.

Avocados, yes, exercise is not the only way to improve your endorphin levels. Avocados can give you all the endorphin and dopamine to keep you running all day without any lethargy or pain. The best part, such high levels of these chemicals in your system keep you happy as a penguin.

Olives, not just in your wine or martini but also in your food. That's right, olive oil contains high quantity of omega 3 fatty acids that decrease bad cholesterol and improves good cholesterol, thus keeping your heart at minimum failure risk and your mood at maximum flight risk. So include this magic oil in your diet to slip right into bliss and get the best of Best mood lifting foods.

Probiotics in yogurts, cereals, cottage cheese are some tasty ways to get those bacteria bad boys in your gut, right where they belong.� These healthy bacteria not only help in digestion but also keep serotonin levels in check imbalance in which can cause sleeplessness, depression, etc.

Complex carbohydrates can really be life savers. They release insulin into the bloodstream, trigger chemicals in the brain which are important to form serotonin. It is an important regulating chemical in the nervous system, which can impact your sense of calm, appetite, and sleep patterns.

Water, is definitely not the drink of the gods, but it certainly has the power to make you feel like one. Apt amount of water, around 3 litres a day is enough to bring your drowning mood out on a mountain run.

Summing it up, manmade food is not good for the man's mood. Be natural, be healthy and be happy.

References

https://www.ebookcafe.biz/depression.htm

https://www.webmd.com/diet/features/foods-to-uplift-your-mood

https://www.netdoctor.co.uk/interactive/gallery/main.php?g2_itemId=2108

It is not a secret that you have to do proper�when doing any physical activity. When it comes to working out, proper breathing helps a lot more than just pushing that last rep through to finish a set. Breathing properly can have a number of advantages that many people who are working out might be missing out on. We will be discussing a few of them later in this article but first, let's talk about how you use breathing when working out. The normal and proper way to use breathing while working out is to breathe in while on a negative and breathe out while exerting effort. Make sure you breathe in through the nose because it allows us to take in more than we would if we breathe in through the mouth. You can breathe out through the mouth because that allows you to do it faster and therefore breathe in more. Now here are a few benefits of breathing properly when working out.

It Helps In Maintaining Posture

Breathing in allows for chest expansion and therefore helps in keeping our backs straight. This helps in the majority of exercises since most require us to keep our back in line. Arching your back on many exercises like deadlifts, military press, and even shrugs can cause injuries and a broken back is not something you can recover from easily. Proper posture provides safety and makes sure that you hit your target muscle properly. If you hit your target muscle properly, then the more productivity your workout gets and it all starts with proper breathing. Holding your breath during exercise can also cause more problems than advantages so no trainer will allow you or advise you to do that.

Improves Performance

When you breath properly while working out, you take in oxygen that is distributed throughout your body which then allows provides your muscle more power to exert. The more power your muscle has, the more improvements you get in your overall performance. This is not only important to people working out. It is important to everyone in general. The more you oxygen you breathe in, the more your body can use for other functions. Athletes all have their own breathing exercises to improve their performance in their particular sports. Even non-physical sports like chess makes sure that their players are well ventilated so they can focus on their tasks. Pretty much anything in the human body relies on breathing in one way or another therefore, it is important for performance in general.

Improves Cardiovascular Capacity

This goes hand in hand with the advantage mentioned earlier. The better you breathe the more air you take in. The more you take in, the more exercise your lungs and heart get. The more these muscles get exercised, the better they perform. The better they perform, the better you perform. Now with your lungs and heart working like a well-oiled machine in providing your body its much needed nutrients and specifically oxygen, the better you get to do your task on a regular basis. As mentioned earlier, they are all connected.

Improves Fat Loss

The body needs two things to convert fat into energy, water and oxygen. The more you take in, the more your body can get rid of fat, stored water and toxins resulting to weight loss. Regularly taking in water and breathing in properly fuels this process and therefore allows you to lose weight faster and more efficiently. Your body is not dehydrated so that means it can get rid of the water that it is holding on to. Decreasing your water intake and poor breathing habit contributes to a slow metabolism since the body is trying to hold on to the resources it already has, which in turn produces fat. Improved breathing and regular water intakes reverses this process.

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References

https://www.the-psychic-detective.com/seven-day-psychic-development-course.htm

https://www.livestrong.com/article/114694-importance-breathing-during-exercise/

https://www.sparkpeople.com/resource/fitness_articles.asp?id=1424

Tobacco

Tobacco and cigarettes contain toxins that are detrimental to the human body.

Tobacco snuff is a form of smokeless tobacco and many people believe that it does not contain the same harmful risks as the tobacco that is smoked. However, it has many health risks and side effects that range from serious to life threatening.

Excretory System

The human excretory system encompasses the lungs, skin, kidneys and liver. All organs are responsible for the removal of toxins and waste from our body but its function slows down during tobacco consumption. The digestive system works hand in hand with the excretory system to remove waste matter out of the body.

Throat Cancer

Tobacco contains many harmful chemicals that lead to severe diseases. It also contains nicotine which is the addictive compound in tobacco smoke, causing addiction and inability to withdraw.

Studies show that tobacco is found to be the most common cause of cancer, especially throat and lung cancer. It ruins the cells in the oral activity and the throat.

Lung Cancer

Usually, lungs work to eliminate carbon dioxide and other toxins from the body. When inhaled, tobacco's carcinogens accumulate in the lungs. These chemicals develop into tumors and cause lung cancer. Symptoms of lung cancer include persistent cough, unexplained fever, weight loss and shortness of breath. In most cases, 85% of the patients die within 5 years after diagnosis. However, modern technology allows cancers to be detected at an earlier stage and increase a patient's lifespan.

Digestive System

In the human body, the excretory system works with the digestive system to remove toxins from body. Smoking is linked to several stomach problems including ulcers, gastric problems, Crohn's disease and gall stones. Tobacco has a direct effect on the stomach, therefore, stomach related symptoms occur rapidly.

Tobacco Toxins

A cigarette contains tobacco and roughly, 4,000 compounds, many of which are toxic. It can cause cell damage. There are three main ingredients of tobacco or cigarette smoke is carbon monoxide, nicotine and tar. It also contains other dangerous ingredients including acetone, benzene, cadmium, arsenic.

Skin Cancer

Researchers have found that tobacco smokers are more than three times more likely to develop squamous cells of the skin. Consumption of skin cancer directly impact on our skin. More the consumption of tobacco in any form, higher is the chance of skin cancer accordingly.

Kidney Stones and Kidney Damage

Tobacco causes high blood pressure and effects of high blood pressure may cause kidney damage. Presence of toxins causes formation of crystals in the body. If these crystals remain in the kidney and are not eliminated by urine then they may attract other elements to form small hard objects that are known as stones�.

In certain countries, tobacco is also present in another form that is an extremely popular herbal concoction. Some people use tobacco as a treatment for fatigue and depression. In large-doses, it can cause a cocaine-like state of intoxication and it includes dilated pupils, psychosis, impaired judgment, confusion and euphoria. While some users seek tobacco because of euphoric and stimulant effects, it causes serious long-term psychological problems. Withdrawal symptoms include dry mouth, insomnia, fatigue and cognitive problems. An elevated cancer risk has only been noticed in people who chew or consume tobacco on a daily basis. Use of tobacco along with alcohol can be drastic can develop drastic causes of cancer in the body. If you are consuming tobacco on a daily basis then it could have extreme bad results on your body. Therefore, leave it as soon as possible since prevention is better than cure.

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References

https://apps.who.int/iris/handle/10665/43818

https://profiles.nlm.nih.gov/ps/access/NNBCLQ.ocr

Our emotions have a great influence on our mind and body. They are a part of our psyche and have a direct impact on our thoughts and habits, and affect the way we react to the various situations in our lives. Emotions are huge deciding factors in our success and failures. They are our greatest motivators, without them we would not have a reason to act or do anything in life. In order to succeed in life, one of the traits a person should have is �emotional strength'.

There can be countless situations where emotionally strong people would react to things differently. Wondering what the signs of emotionally strong people are? Here are the top 8 signs that we consider crucial:

They are introspective:

Emotionally strong people are introspective. They always evaluate their actions from the point of view of a third person. They don't sit around feeling sorry for the circumstances they are in and always try to make the best of each situation. When things are not favorable in their life, they take the responsibility of their actions. They learn their lessons from trying situations and moving on in life with a new perspective.

They are resilient:

Emotionally strong people are resilient. They understand that they themselves are in charge of their life and that others cannot make them feel low if they don't let them to. They do not let other people control their emotions � they are aware of their strengths and know how to manage their own affairs.

They embrace change:

Emotionally strong people understand that in life only �change is permanent' and therefore they are ready to take any changes in their life positively. In fact, change and uncertainty in life energizes them and brings out the best in them.

No grudges:

Holding grudges against anyone is emotionally draining. Emotionally strong people know better than doing that, as it can cause more harm than good. When people do wrong to them, they take the lessons and move on in life.

They do not lose their cool easily:

You will not find an emotionally strong person getting angry over petty, small things like bad traffic, long queues and other similar situations, because they know that these things are not in their control. Anger is a sign of weakness. People who get angry easily are always in an emotional turmoil that saps their energy. Emotionally strong people understand that the only things that they are always in control of are their attitude and their own response.

They apologize:

Genuine apologies are hard to come by. Even though it may seem like a simple thing, it is not really so. People often have ego issues � they are of the belief that if they apologize their stature is ridiculed. An emotionally strong person will always be honest if he commits a mistake and will offer his heart-felt apologies when needed.

They know and believe in themselves:

Emotionally strong people know their own strengths and weaknesses; they accept themselves for who they are. They do not strive to seek people's attention and make them feel worthy. Those who seek recognition from others to raise their self-esteem are not actually sure about their own worth. The strength of emotionally strong people comes from their own feeling of self-worth.

They are open to criticism:

Emotionally strong people take criticism in a positive way. They are open to feedback and know to use it to their best advantage.

Emotionally strong people practice healthy habits. They are in charge of their own emotions and thoughts and know how to channelize their energies in constructive work that sets them for a successful life.

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References

https://www.oppressingdepression.com

https://www.forbes.com/sites/cherylsnappconner/2013/11/18/mentally-strong-people-the-13-things-they-avoid/

https://thoughtcatalog.com/brianna-wiest/2014/04/the-19-signs-of-a-mentally-strong-person/

Flatulence

Excessive flatulence can often put you in a socially embarrassing situation. While it is quite normal to be passing gas about 10-15 times a day, it is important to note that if you are experiencing excessive, chronic and foul smell emitting flatulence, it is time you had a good look at what you eat.

Know the Foods That Produce Gas

There are certain foods that are known to produce gas. If you are eating them in excess, they can be the cause of your gas problem. Note that not every food acts the same way in everyone. Some people may find a particular food to be gas producing for them, while to others it may be fine. Food like dairy products, vegetables like beans, cabbage, etc., are known to cause gas in many people. These foods are actually rich in starches, fiber and sugar which typically do not get digested and absorbed easily, thereby causing intestinal gas.

The best way to check if a particular food causes the formation of excessive gas in you is by keeping a food diary. Some of the common gassy foods include fruits like apple, pears, veggies like broccoli, beans, cabbage, Brussels sprouts, onions, and grains like whole bran to milk products like cheese, ice cream, etc. Some people also find carbonated drinks and fruits drinks to be causing gas in them. By keeping a food diary, you will be able to single out the foods that cause gas in you and hence, can eliminate them from your diet or eat them in moderation.

There are a few ways through which you can reduce the frequency of flatulence, apart from eliminating culprit foods from your diet. Some of them include:

Eat and drink slowly: If you have the habit of eating and drinking fast, you will actually swallow a lot of air which in turn can cause gas. The best thing to do is eat slowand chew your food properly before gulping it down. This way you will swallow less air and reduce the formation of gas inside the body.

Avoid swallowing air: Avoid having chewing gumbecause you may swallow air during this process. Smokingand drinking through a straw also causes the stomach to get filled with air, thereby causing flatulence.

Have drinks 30 minutes before a meal: When one drinks liquid along with a meal, the strength of the stomach acids diminishes and as a result the food we eat cannot be properly broken down. So, it always makes sense to have water or any other liquid substance at least 30 minutes before taking a solid meal. It will help in better digestion and will reduce the formation of gas. (Note: this is a popular belief which nay or may not be incorrect. Some believe that having warm or hot water during a meal aids in proper digestion. We all react differently, so it helps to do some trial and error.)

Over the counter medicines: There are a few types of digestive enzymes that are available over the counter at any health store. The most popular one is activated charcoal. It is quite safe to use and is helpful in treating excess gas. You should be able to feel the difference in a few weeks.

Another over-the counter digestive aid that is quite popular is Beano. It contains an enzyme that is known to help the body in digesting the sugar in beans and many other vegetables. However, if the excessive gas in your body is produced due to fiber or lactose, Beano will not be effective.

Steer Clear from Artificial Sweeteners: Many sugar-free foods contain sorbitol which is known to aggravate excessive gas. Artificial sweeteners are digested by the gut bacteria which are fermented. This� releases gas. However, sweeteners like sucralose, saccharine, aspartame are not known to cause gas.

Gas is a natural by-product of our body's digestive system. So, one cannot do away with entirely. If you do not feel any difference even after trying all the treatment options stated above, you should consult a doctor for further diagnosis and treatment.

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References

https://flatulencecure.net/

https://onlinelibrary.wiley.com/doi/10.1002/food.19880320626/abstract

https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2621.1990.tb06039.x/abstract

Ectomorphs are naturally thin so a normal workout and diet plan just is not applicable for them. �They tend to lose more mass than most and have a hard time putting it on. Normally have flat chest, small shoulders and a fragile figure.

Workout

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�They need a program geared towards strength and minimal cardio. Ectomorphs should only be getting 5 to 10 minutes cardio and his workout should consist of heavy compound reps like barbell press, wide grip lat pulldowns, barbell squats, etc. with minimal isolation movements. Ectomorphs also should follow the pyramid rep principle (12 � 10 � 8 or 10 �8 � 6) and try to add weights on every rep with 2 minutes rest between reps and 3 minutes rest between exercises. Here's a basic exercise schedule for ectomorphs:

Monday: Chest & Triceps (3 sets)

Chest������������������������������������������������������������������� Triceps

Barbell Bench Press��������������������������������������� Tricep Dips

Incline Dumbbell Press��������������������������������� Close-grip Cable Pressdowns

Inclined Barbell Bench Press ��������������������� Rope Cable Pressdown

Tuesday: Back & Biceps (3 sets)

Back���������������������������������������������������������������������� Biceps

Wide-grip Lat Pulldowns������������������������������ Standing Barbell Curl

Seated Cable Rows���������������������������������������� Preacher Curls

Deadlifts������������������������������������������������������������� Dumbbell Curls

Wednesday: Rest Day

Thursday: Leg Day (3 sets)

Quads������������������������������������������������������������������ Hamstrings

Squats����������������������������������������������������������������� Stiff-legged Deadlifts

Leg Press������������������������������������������������������������ Leg Curls

Leg Extensions

Friday: Shoulders (3 sets)

Seated Barbell Press�������������������������������������� Dumbbell Laterals

Seated Dumbbell Press�������������������������������� Barbell Shrugs / Upright Rows

Saturday & Sunday (Rest Days)

Nutrition

When it comes to nutrition, the approach for ectomorphs is basically eating all you can. Since they burn calories almost too efficiently and working out burns more calories, they need to take in more protein and calories. Here are a few clean food sources that are ideal for ectomorphs Brown rice, Whole wheat pasta, Sweet potatoes, Whole wheat breads, Oatmeal, Lean steak, Tuna, Chicken breast, Egg whites, Whey protein, Spinach, Broccoli, Green Beans, Asparagus, Skim milk, Non-fat yogurt, Low fat cottage cheese, Bananas, Apples, Oranges, Natural peanut butter, Olive oil, avocados. But as I said earlier, ectomorphs can eat as much as they can even fast food since they are high in calories as well. The mentioned clean foods are just suggestions in case they want to stay clean.

Considering that ectomorphs have a relatively fragile body, I would not suggest too heavy on their reps but I do recommend something that will make them complete an 8-rep set with quite a challenge. If they can finish a set with 10 rep, the weight needs to be increased. It's a good idea to have a spotter just in case they want to do some power sets of just around 4 rep but heavy weights. As always, all exercises needs to be executed properly and absolutely no cheat moves. Exercise choice can be mixed up and interchanged but stick to free weights as much as possible because they tend to recruit more stabilizers which then increase the workout volume.� It is also important that ectomorphs get enough rest and sleep at least 7 hours a day. Try to get those hours all in one shot and not sleep for 2 hours then wake up and then sleep for 2 more hours and so on. Sleep allows the muscles to recover and that makes the muscle bigger and stronger. Muscles tear when doing heavy sets so getting enough protein and carbohydrates as well as enough rest will allow it to repair the tear and get bigger.

Ectomorphs have a simple action plan to get bigger. Get a lot of everything. Use heavier weights, eat a lot and sleep a lot with minimized cardio and short rest between sets and exercises.� With hard work and enough nutrition and rest, an ectomorph will inevitably gain mass and strength. The key is to keep on going hard and heavy to keep the mass on. Once the ideal size is achieved, focus on eating more clean foods to stay lean and muscular instead of flabby mass.

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�References

https://www.mp6training.com�

https://www.britannica.com/EBchecked/topic/178685/ectomorph

https://www.bodybuilding.com/fun/best_ectomorph_workout.htm

Endomorph Nutrition and Workout Plan

Endomorphs have the biggest tendency to gain and retain more fat than muscle. They have a stockier built but is mostly soft. In bodybuilding, endomorphs are the guys who's bulking phase is consist of great fat and muscle gain and their cutting phase is consist of a long and� usually very hard fat loss programs. They usually have the biggest need for long and sustained cardio to shed off those pounds. They also need a specialized diet program to make sure that they will not gain back what they have worked so hard to lose. This appears to be the body type that a lot have nowadays.

Workout

The workout plan of endomorphs is quite different from ecto's and meso's because they generally use lighter weights but longer sets. They also need at least 30 minutes of cardio per day and there will be days that they will be doing nothing but cardio. Their normal set is between 12 to 20 repetitions and has to be between 4 to 5 sets per exercise with about a minute or less rest between repetitions. Their workouts need to be compound, high-intensity exercises and has some isolations. Here is a sample of an ideal workout for endomorphs.

Day 1: Chest

Barbell Bench Press

Incline Dumbbell Press

Inclined Barbell Bench Press

Day 2: Back/Shoulders

Back������������������������������������������������������ Shoulders

Wide-grip Lat Pulldowns�������������� Seated Barbell Press

Seated Cable Rows������������������������ Dumbbell Laterals

Deadlifts��������������������������������������������� Seated Dumbbell Press

Day 3: Cardio������������������������������������� Day 4: Rest

Day 5: Biceps/Triceps

Biceps�������������������������������������������������� Triceps

Standing Barbell Curls������������������� Tricep Dips

Preacher Curls���������������������������������� Close-grip Cable Pressdowns

Dumbbell Curls�������������������������������� Rope Cable Pressdown

Day 6: Legs

Quads������������������������������������������������������������������ Hamstrings

Squats����������������������������������������������������������������� Stiff-legged Deadlifts

Leg Press������������������������������������������������������������ Leg Curls

Leg Extensions

Day 7: Rest

Nutrition

�

Endomorphs have a very slow metabolism so they need to eat more often but significantly smaller meals.� Their meals must have quality protein sources like poultry, lean beef, pork (tenderloin), eggs, and protein powder for supplement. They should also include high-fiber foods and their carbohydrates should be from sources like whole wheat bread, yams, beans, fruits and even pasta. It is not ideal for endomorphs to engage in crash or fad diets because it forces the body into starvation which makes it store fat for survival.� Minimal fat intake is suggested for endomorphs because of their large tendency to store instead of burn fats mainly due to their crawling slow metabolism.

Final Note

�

It is true that endomorphs have a hard time to shed fat but it does not mean that it is impossible. Knowing what to eat and following a strict diet format will make sure that they get enough nutrition to help them in their workouts but not enough to store fat. Fat has to be burned so a full-blast workout has to be designed and religiously followed. Hard work for endomorphs will pay off sooner or later but they have to make sure that they do not relapse to their old ways because they will gain back fat a lot faster than they worked to get rid of it.

It is not an impossible task though. Endomorphs can engage on a good diet and a great workout plan and it will eventually pay off. It is actually a lot better for endomorphs when they get the body they aim for because of the hard work they put into it. They appreciate it more than ecto's and meso's because they have to work really hard to get to their beach body. The beautiful Marilyn Monroe was an endomorph but she was well-known for being sexy so that just shows us that it is certainly possible to rock even with an endomorph body type.

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�References

https://www.endomorphfatloss.com

https://www.bodybuilding.com/fun/best_endomorph_workout.htm

https://www.britannica.com/EBchecked/topic/187001/endomorph

�

A big and strong back is something that can easily be ignored. There are people who have nice looking chests, shoulders and arms even without working out but nobody can ignore a large and thick back. The back is covered with a number of muscle groups that works well with each other to not just provide you a great look but makes sure that your spine has adequate support. Your back muscles makes sure that you have proper posture which is then important in ensuring your cardiovascular, digestive and circulatory systems are all in great shape. With all these advantage, let's not forget that a strong back can allow you to do a lot of things. With back, you can use both free weights and machines as long as perfect posture is followed. Here are a few exercises that will ensure that you have a back that is as muscular as that of a bull.

T-Bar Rows. This is a monster muscle builder exercise and a blast from the past. This is an old school exercise that has proven its worth until today. From the Arnold Schwarzenegger days all the way to Jay Cutler, the T-bar has been part of their mass building exercise and that just shows how effective it is. It hits a number of muscle groups like the inner lats, trapezius, and upper back. To start, stand over the bar and grip the bar or use a narrow grip cable handle and place it under the bar. Drop your torso to 45 to 60 degrees and keep that posture. Keep your lower back straight all throughout the exercise. Contract your back and traps then pull the bar to your chest. Hold that position for about a second or two then slowly lower the bar to starting position. That makes one repetition. The number of repetition per set depends on the weight you use and the goal you have.

Lat Pulldowns. This is probably the most recognizable back workout. It works almost the same way as the pull ups but this time, you are pulling the weight down. This is ideal for people who cannot do a lot of pull ups or are too embarrassed to show that they can't lift their own weight. Most lat pulldown machines have an anchor for the legs to make sure that you keep proper form. Pull the bar down to chest level and lean back just slightly and hold that position for about a second then slowly let the weight pull your hands up to full extension then start all over again. This makes sure that you can stretch your lats like pull ups would.

Pull Ups. �This exercise is easily one of the best back exercises because it works every muscle in your back. Sometimes called chins, there are a lot of variations of this, (reverse grip, narrow grip, etc.) the pronated / normal grip. This exercise uses your own body weight for resistance and is generally avoided by a lot of beginners because they cannot do more than 3 at a time. Keeping proper form for pull ups is relatively easy since there is very little room to cheat. Start by hanging from a bar with your hands wider than shoulder width then keep your core tight and pull your body up to chest level. Then keep it there for about a second then slowly go down until your arms are fully extended. That is one repetition and if you can, do 10 to 12 repetitions per set.

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Deadlift. This has been called the grand daddy of all back exercise since it hits the majority of the back. It has to be done with mid-level weight. Not too light, not too heavy to ensure strict form. Done properly, this will give you that combination of mass and definition. Each repetition starts with a squat position with an overhand grip at about shoulder width distance from each other. You will them push through the heels slowly, keeping your lower back straight, until you are in the standing position. Then slowly lower the bar, keeping your lower back still straight until the bar reaches the floor and you back to your starting position. This is a power exercise that really gives a great pump to the back and increases size and strength. 8-time Mr. Olympia Ronnie Coleman swears by this exercise and all of his videos include him doing deadlifts and the size of his back is enough evidence of the effectiveness of the deadlift.

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References

https://www.WorkOutFinishers.com

https://www.muscleandfitness.com/workouts/back-exercises/top-5-muscle-building-exercises-back

https://www.leanitup.com/13-killer-back-exercises-chisel-defined-v-shaped-undulating-back/