Body type: Ectomorph

Ectomorph is a classification for a body type which has difficulty gaining weight, muscles and storing fat. This body type is characterized by long and thin arms and legs. Normally this type of person has a fast metabolism, which is one of the main factors in identifying an Ectomorph.
There is nothing wrong with being an Ectomorph, but if you are trying to gain weight and increase your body mass, do it in a healthy way.

First you should watch what you are eating. Some people try to over eat to gain weight while others eat and go straight to bed. Others eat a lot of junk food thinking that the high amount calories will help them see the results they want. Some people consume large amounts of supplements, yet nothing works. You should eat food that has nutritional value, proteins, carbs, vitamins and good fat. Doing this will help you increase your body mass. Eat more meals than what  you are currently eating and increase your total daily calorie intake. With a good meal plan you can achieve your results.

Work out! In order for your muscles to absorb the nutrients and store them, you need to stimulate your muscles. Working out is a way for  your muscles to store more nutrients also giving you more energy to train. Make sure you are being monitored by a qualified professional, so you can get the results and so that you do not waist your time doing the wrong thing.

Rest is a very important part, because if you do not rest your body can not recover, and if it does not recover you can not see the results.

EXERCISE TODAY

LATERAL RAISES

Lateral raises is an exercise that works out your Deltoids, this exercise is very important to keep good posture and avoid injuries related to weak shoulders.

http://www.lateralraises.com/

-Stand feet hips with apart
-Slightly bend your knees
-Hands holding the dumbell inward
-Slightly bend your elbows
-Raise your arms untill your elbows are the same line as your shoulder
-Back to initial position

DEEP TISSUE MASSAGE

Deep tissue massage is one of the many massages that brings you pleasure and relaxation, but the benefits are beyond that. This massage technique focuses on the deepest layers of muscles, tendons and fascia which is the protective layers surrounding muscles, bones and joints.
A single 45-60 minutes session will bring you benefits like  blood flow increase, stress relief, reduce chronic pain and reduce blood pressure.
I personally advise anyone to try deep tissue massage and feel the benefits, you will feel your body relaxed and even your mood can change.
Take a break and look for a good professional, keep in mind that deep tissue massage is not deep pressure  massage trough the whole body, deep tissue massage is deep and intense a masseuse would take hours to perform a full body massage. Some people feel sore after the session, but do not feel scared, this means that muscles which were tense for a long time are now relaxing.
This technique is a good option for people who exercise intensely and do not give much importance to stretching.

Milk: America’s Health Problem

Hello everybody, I was reading this article and I found this information to be very important.
In order to create consciousness after you read the article please share this information with others if you think it is important.

Why is American Milk Banned in Europe? American dairy milk is genetically-modified unless it’s labeled “NO rBGH” Genetically-engineered bovine growth hormone (rBGH) in milk increases cancer risks. American dairy farmers inject rBGH to dairy cows to increase milk production. European nations and Canada have banned rBGH to protect citizens from IGF-1 hazards. Monsanto Co., the manufacturer of rBGH, has influenced U. S. product safety laws permitting the sale of unlabeled rBGH milk. (Monsanto would lose billions of dollars if rBGH were banned in America.) Q. Is there any milk not contaminated with rBGH and IGF-1? A. Yes. Milk that is clearly labeled “NO rBGH” is free of rBGH and does not contain excess levels of IGF-1. Q. What about cheeses? A. American-made cheeses are contaminated with rBGH and excess levels of IGF-1 unless they’re labeled “NO rBGH”. Imported European cheeses are safe since Europe has banned rBGH. Follow the links below for details: Dangers of IGF-1 in Milk include Breast, Colon and Prostate Cancers Cancer Risks from IGF-1. Monsanto’s Hormonal Milk… Breast Cancer Risks from rBGH (Press Conference) Colon and Breast Cancer Risks from rBGH (Press Conference) Prostate Cancer Risks from IGF-1 press release FDA allows rBGH to endanger Milk United Nations ban on rBGH, Monsanto’s Genetically Modified Milk… Scientific Article on rBGH (1990) “Potential Public Health Hazards of Biosynthetic Milk Hormones” Scientific Article on IGF-1 (1996) “Unlabeled Milk from Cows Treated with Biosynthetic Growth Hormones” IGF-1 and Milk: Q&A Q. What is IGF-1? A. Insulin-like Growth Factor 1 (IGF-1)is a normal growth factor.   Excess levels have been increasingly linked by modern research to human cancer development and growth. Q. How does IGF-1 get into milk? A. In 1994, the Food and Drug Administration (FDA) approved the use of the recombinant Bovine Growth Hormone (rBGH). According to rBGH manufacturers, injections of rBGH causes cows to produce up to 20 percent more milk. The growth hormone also stimulates the liver to increase IGF-1 levels in the milk of those cows. Recently, Eli Lilly & Co., a manufacturer of rBGH, reported a ten-fold increase in IGF-1 levels in milk of cows receiving the hormone. IGF-1 is the same in humans and cows, and is not destroyed by pasteurization. In fact, the pasteurization process actually increases IGF-1 levels in milk. Q. How does rBGH milk containing IGF-1, affect, humans? A. After the rBGH milk is consumed, IGF-1 is not destroyed by human digestion. Instead, IGF-1 is readily absorbed across the intestinal wall. Additional research has shown that it can be absorbed into the bloodstream where it can effect other hormones. Q. Is IGF-1 likely to increase the risk of specific kinds of cancer? A. It is highly likely that IGF-1 promotes transformation of normal breast cells to breast cancers. In addition, IGF-1 maintains the malignancy of human breast cancer cells, including their invasiveness and ability to spread to distant organs. (Increased levels of IGF-1 have similarly been associated with colon and prostate cancers.) The prenatal and infant breast is particularly susceptible to hormonal influences. Such imprinting by IGF-1 may increase future breast cancer risks, and may also increase the sensitivity of the breast to subsequent unrelated risks such as mammography and the carcinogenic and estrogen-like effects of pesticide residues in food, particularly in pre-menopausal women. Q. Are cows adversely affected by elevated IGF-1 levels? A. Cows injected with rBGH show heavy localization of IGF-1 in breast (udder) epithelial cells. This does not occur in untreated cows. Cows are also affected in other ways by rBGH, through increased rates of mastitis, an udder infection. Industry data show up to an 80 percent incidence of mastitis in hormone-treated cattle, resulting in the contamination of milk with significant levels of pus. Mastitis requires the use of antibiotics to treat, which leaves residues to pass on through the milk for human consumption. Q. What does the FDA say about IGF-1? A. The FDA has trivialized evidence for increased levels in rBGH milk and insist that any such increases in IGF-1 are not dangerous, and do not pose a health risk. However, a 1990 study by Monsanto, the leading maker of rBGH, explicitly revealed statistically significant evidence of growth promoting effects. Feeding relatively low doses of IGF-1 to mature rats for only two weeks resulted in statistically significant and biologically highly significant systemic effects: increased body weight; increased liver weight; increased bone length; and decreased epiphyseal width. The FDA has failed to investigate the effects of long-term feeding of IGF-1 and treated milk on growth. Furthermore, the FDA has been hostile to the labeling of rBGH milk. The agency has prohibited dairy producers and retailers from labeling their milk as "hormone-free," The FDA states that such labeling could be "false or misleading" under federal law. Monsanto is suing several milk producers for using the label. Q. What have other scientists said about IGF-1?  A. Concerns about increased levels of IGF-1 in milk from cows treated with rBGH are not new. In 1990, the National Institutes of Health Consensus panel on rBGH expressed concerns about adverse health effects of IGF-1 in rBGH milk, calling for further study on health impacts, particularly infants. In 1991, the Council on Scientific Affairs of the American Medical Association stated:" Further studies will be required to determine whether the ingestion of higher than normal concentrations of bovine insulin-like growth factor is safe for children, adolescents and adults." Unfortunately, these studies were never done, HERE ARE THREE THINGS THAT YOU CAN DO: 1. Do not buy milk from cows treated with rBGH. Unless the milk-label states “NO rBGH”, you can assume the milk is contaminated. rBGH has become so widely used by dairy farmers. Most health food stores sell rBGH-free milk. 2. Contact your local supermarket and find out if they have a policy regarding rBGH and milk. Make clear that you would like rBGH-free milk. 3. Write to the FDA and express your concern that they are restricting the labeling of rBGH-free milk. References: Epstein, S. S. Potential public health hazards of biosynthetic milk hormones. International Journal of Health Services, 20:73-84, 1990. Epstein, S. S. Unlabeled milk from cows treated with biosynthetic growth hormones: A case of regulatory abdication. International Journal of Health Services, 26(1):173-185, 1996.

Article above was borrowed from this page.

HELP YOUR METABOLISM HELPS YOU

Metabolism is responsible for  the chemical reactions that happen in your body. Starting with production of hormones, enzymes, nutrient absorption ,burning calories etc.

Whether you want to lose or gain weight, you should keep your metabolism working. How do we do that? Eating small portions each 2-3 hours  if you want to lose weight, and if you want to gain weight you can keep the same formula just add more calories in your meals.

If you have long hours between your meals, your body can be storing the calories that you ingest because you are not providing enough sources of calories, so your body absorb and store to go trough the day. Assuming that you do not ingest your daily calories divided in more than 3 meals during the day, your body can be absorbing and storing some of the calories you ingest in adipose tissues, making it difficult to burn off those calories.

MY PYRAMID

The U.S. Department of Agriculture created a new type of pyramid that can help you manage the portions and type of nutrients you ingest.  Assisting you to be control of your health.

The pyramid shows that if you exercise a little then you can only eat a little, if you exercise allot, then you can consume more calories, but always trying to keep the percentages equivalent in each category.

EXERCISE TODAY

CALF RAISES

Calf Raises are a very simple exercise that you can do anywhere to get your calves into shape. With this exercise the muscles being worked are gastrocnemius, soleus and tibials posterior.

-Stand with your feet flat on the floor
-Feet hip width apart
-Knees straight
-Raise your heels as much as you can

If you need you can use a wall or chair for balance
Do not use weight until you get used to do the exercise.

Enjoy your exercise!

EXERCISE TODAY

SQUAT BODY-WEIGHT

Squat is one of the best exercises to workout your legs,doing squats you are working quadriceps, hamstring, gluteus, calves, aductors, abductors, erector spinea, transverse abdominus.
Here is a easy form to do the squat, using just you body weight.

-Stand feet shoulder width apart and toes pointing forward
-Arms behind your head or you can just extend and keep your arm straight
-Sit backward until top of thigh is parallel to floor
-Ascend by driving hips forward and shoulders towards the roof
-Keep feet flat on the floor and lower back maintains curvature throughout

ARE YOU READY TO RUN?

Running is a very simple exercise that anyone can do. If you like to run or want to start there are some points that you have to give some attention.

Start with your shoes. Your running shoes should have good soles. Using worn out shoes to run can overload your knees and ankles causing pain and injuries. On the flip side new shoes are not good either to run in until they mold to your feet and your muscles get used to a new pair of shoes. 

When you buy a new pair of running shoes make sure they fit comfortably with enough room for slight swelling. 

Warm up well before starting to run or jog. Some people go straight to the treadmill and jog in order to warm up, this is a big mistake because if your muscles are not warm they will not be able to absorb impact and at the the same time,  you will be overloading your knees and ankles.

You can warm up in low intensity about 10-15 minutes, do some stretches and you will be good to run. 

Do not forget to stretch again after your run!

When you are running you should keep an upright posture, the first part of your foot to touch the ground should be your heel then roll your foot until you push off with your toes.

RESULTS

TRAINING HARD AND CAN NOT SEE THE RESULTS?!?!?!

Many people exercise hard everyday, give their best but do not see much improvement after all. It means that`s time for some changes on your routine.

One of your changes can be done on your daily exercises .Try to change your exercises, variate regularly so your muscles do not get used to the same exercises and you create a new stimulus on the muscles, opening way to improve other types of muscular fibers that were not been used on your exercise program.

Catch up with your rest, make sure you are having time to rest your muscles between training sessions. Rest is one of the most important part of your routine so you can see the improvement, to lose, gain weight or just keep in shape. 

What you eat is also very important for your body development as the other parts of your routine. Make sure you eat fruits, vegetables, fibers and meat. Always choose natural foods, or non processed, they have more nutritional value than fast foods, can foods, frozen foods, etc. 

Keep in mind that all the beautiful bodies we see in magazines, t.v. and movies, have been built with a lot of training, balanced nutritional programs, rest and the majority with surgery and other products which can be just prescribed by doctors. If  for many years you did not take care of your body and health, do not expect the results over night. Engage yourself in a good exercise and nutritional program, rest enough and leave surgeries and prescribed products for who depend of their own body to make money.

WATCH YOUR HEALTH AND LIVE LONGER!!!

RUBBER BANDS

Here is a very good option if your agenda is very busy or if you like to exercise home. Rubber bands are used for general strength, conditioning, injury prevention and rehabilitation.

You can workout you whole body using rubber band from anywhere. Rubber bands have different colors which means they have different resistances, just make sure you choose the one will be best for you.

GREEN TEA

Green Tea has been a target for many years of research and discussions. Much time and effort has been spent  to discover the benefits that can help you when you include green tea on your daily intake. 

Listed are some benefits, but keep in mind that is not just start to ingest the green tea and sit on the sofa all day you are going to be healthy, you need to do your part as well!

-Fights premature aging of cells;
-Assists the regeneration of the skin;
-Promotes healthy longevity;
-Lowers total cholesterol and LDL (bad cholesterol);
-Increases levels of HDL (good cholesterol);
-Lowers blood pressure;
-Acts as an anticoagulant intravascular;
-Reduces the risk of myocardial infarction;
-Reduces the risk of stroke;
-It strengthens blood vessels;
-Reduces the risk of various cancers;
-Strengthens the immune system;
-Acts as anti-inflammatory and flu;
-It helps dilate the bronchi, making breathing of asthmatics;
-Assists in the treatment of influenza, bronchitis and pneumonia;
-Protects the gastrointestinal tract of harmful bacteria;
-Assists in the digestive processes;
-Prevents formation of gall stones and kidney;
-Helps normalize the thyroid function;
-Prevents tooth decay and gingivitis. 

Benefits list above by  http://www.cha-verde.com/os-beneficios-do-cha-verde 

There are 2 ways to have the green tea which will bring you benefits. Making the green tea using the leaves, sold at the stores, the tea bags are processed and they do not have the same properties as the one prepared with the leaves.  

The other way is the capsules that are made with the appropriate concentrations of the green tea leaves. Some people prefer to ingest capsules to avoid the bitter taste of the green tea.

Good Exercise Program

A good exercise program includes stretching, resistance training and cardiorespiratory training. You could start your training walking,cycling or doing any other cardio exercise for about 15 minutes, in sequence do some stretching for the whole body and start a resistance training. After that you can go back to walk, cycling or any activity which will help you to improve your cardiorespiratoy system ( about 30 min). At the end do some more stretching so you can cool down and relax.
If you do not have time for all of that, you can try to do different training in different days, so one day you can do some cardio, other day stretching, other day resistance, the most important thing is that you guys start an exercise program and stop being sedentary.

Stretching Chart from http://felttip.com/run5k/

DIABETES

Who does not know anyone with Diabetes?  Diabetes has been killing so many people in the world, and we can give just a little to change a big scenario.

Trying to be more physically active is one of the best elements to fight diabetes.

3 times a week exercises would help you feel better in a few weeks, diet would be awesome to implement to you program, but if you do not want to you can try to change some habits.

Some people just do not feel good  doing exercises around other people, so here is the chance, if you are like that you can buy some accessories and do your training home.

I will be posting some exercise videos and nutritional alternatives to help you guys.

HERE WE GO!!!

Wellness Factor is a new tool which wIll help you to be more physically active, find alternatives on nutrition,exercises and lifestyle, so you can be healthier and improve your quality of life