HEALTH FACTS

We are all born with a certain body type inherited from our parents. Although hardly anyone is a pure body type, there are three different types of applicable categories: viz. ectomorphs, mesomorphs, and endomorphs.

Characteristically, ectomorphs have a light build with slight muscular development. They are usually tall and thin with small frames and narrow hips and shoulders.

Mesomorphs have a husky, muscular build. They often have broad shoulders, and their weight is concentrated in the upper body, making them look compact or stocky.

A heavy rounded build with shoulders usually narrower than their hip characterizes endomorphs. They have a round, soft appearance and are more often overweight or obese.

When we understand and appreciate our bodies, we are able to work with them, not against them. Although many of us are a combination of two body types, we cannot become what we are not. However, everyone can improve their appearance and their health and performance levels by implementing the principles of a safe and effective eating and exercise program.

Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become overweight. Genes clearly play a role, but they certainly don't determine what you're going to have for dinner or how often you exercise. If you'd like to look, feel, and perform at your very best, professional guidance is definitely suggested.

MAKING TIME

"I don't have time" is the number one excuse people use to not implement a health program. Most fitness experts agree that even devoting just 30 minutes to strength training two or three times a week is sufficient for strength and muscle development...if it's a personalized, effective program. Here are tips on making time for your weight training program...

	Make sure exercise is convenient: Getting to your exercise equipment should be easy and convenient. If you have to drive a half an hour to get to your gym, you will view working out as a chore. If you spend more time traveling to the gym than you do in the gym, you might want to consider a program that you can do in your home.
	Work several muscles in one exercise: Another way to fit weight training into your busy schedule is to choose exercises that work several major muscle groups at the same time. For example, Squats or the Leg Press works the quadriceps, hamstrings, buttocks, and calves. Essentially, you will be training four muscle groups at the same time with these exercises.
	Limit resting time: At an intermediate level of training, skip the usual minute or so of resting time between exercises. You can do this by implementing what's called "Supersets," which involves doing two or more successive exercises for a given muscle group without rest in between. For example, do a set of the Shoulder Presses and follow them immediately with a set of Lateral Raises.
	Have alternate exercises for each muscle group: Often times there will be someone working on the piece of equipment you want to use. You should always have a back-up plan, an alternate exercise that trains the same muscle group.

DELETE SOCIAL TIME

TIME UTILITY

To keep your mind in synch with your workout, you should stay in tuned with the mission at hand. It will be difficult for your body to remain engaged in the workout when your mind is lost somewhere else. Take the time between sets and reflect on your goals, the body you want to acquire, the work that has to be done, and the intensity you will be investing into the next set. A great way to stay motivated on focused on your goals is to track your workouts.

Another fitting way to spend these precious moments is to stretch. What better use of your resting time than to stretch that specific muscle that you're currently training? Think about it, you've just done a set of 10 reps on the Bench Press. This is a great time to stretch your chest -- your chest is warm and you have time before you start your next set. In addition to improving flexibility, this is a great way to accelerate the blood flow and trigger an increase in muscle strength.

FLUID REPLACEMENT

Also, be sure and drink water between sets as well. Maintaining fluids during your workout is great for keeping your system replenished and your strength intact. There are three important guidelines for fluid replacement when exercising. The first and perhaps most important guideline is to consume, about a ½ to ¾ cup of water every 10-15 minutes during the exercise session. Second, is to consume cold (not ice cold) water because it empties from the stomach most quickly. If the exercise session is less than 90 minutes, then water is the best choice for fluid replacement.

THERE IS A WAY

Always keep in mind that there is a way to get where you desire to go. What you can imagine is possible (if it is a realistic goal). Otherwise you could not have imagined it. Achievement is not a matter of "if." It is a matter of "why" and "how."

There is most assuredly a way. Your deepest desires are not empty. They are not without meaning. The important criterion is not to get attached to your desire. Your desire point the way for your efforts. There is a way out. There is a way through. There is a way leading to whatever you can imagine for yourself.