August, 2010 Issue
www.talkingfitness.com.au
Beginner Fat Loss
Top 10 Healthy Foods
What’s Your Type? Unbeatable 5!
Your Garden in Pictures
Weight Up
Weight Off
This Month! Beginner’s Fat Loss Program
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Top 10 Healthy Foods
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Weight Up, weight off!
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Cardio - The Unbeatable 5! Pg. 14 I’m Just Not Your Type!
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Beef, tomato & olive kebabs Pg. 18 Also This Month: Your garden In Pictures Pg. 11 Feed For Need, Not For Want! Pg. 12
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Editorial Thankfully, here we are with the second issue of the TalkingFitness eMag, FitLife (formerly TMag). The initial issue was of course advertised as the “August” issue, however we thought, “Why not get another issue out?”. So we’ve unceremoniously renamed last month’s the “July” issue, beefed up the agenda and pumped out our new and improved FitLife emagazine! This month we thought we’d try to bring you all the information we could find on getting lean! Programs for weights and cardio, awesome ideas for hearty winter foods and some great techniques to stay motivated throughout the last of the chilly days. The hardest part of getting into great shape is deciding to start. For most us, procrastination is easier than debating with ourselves about the pros and cons of training. But this approach doesn’t let us address the issues. Is it more important to sacrifice exercise to get an extra 20 mins sleep in the morning, or to eat on time at night? The decision simply gets pushed aside for another day, another week, month and then it’s years. Being fit and healthy doesn’t happen by accident. There are a lot of choices to make to get up early or to stay up late, to pack your lunch and to plan your training in order for it all to work together. Thankfully the world is brimming with ideas, help, support, directions and resources to guide and motivate us to our desired state of being. It’s that state, or goal, that we should keep in our sights, not the obstacles we’ll inevetably encounter along the way. The decision to start exercising, eating well and moving towards a healthier, better you is your choice alone....but once you’ve decided to start, you’ll be joining millions of others across the globe all wanting to be better too. You’ll be joining us! Cheers, Damian Fleming Founder TalkingFitness August, 2010 Issue
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Now Available Online www.talkingfitness.com.au
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Possibly the most intimidating thing for any beginner is simply getting started. If you’re a beginner looking to get started on the road to fat loss, this is your best place to start. Here’s an easyto-follow plan for fast results.. By Shannon Clark
Article with thanks to: www.bodybuilding.com August, 2010 Issue
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Beginner’s Fat Loss Program
By Shannon Clark via Bodybuilding.com
Possibly the most intimidating thing for any beginner is
simply getting started onto the path of healthy eating and proper exercise. Once you’re over that hump and an action plan is in place, then you’ll find that your main focus turns instead to maintaining motivational levels and ensuring that you stick with that program. Having the program in place though needs to be the primary focus initially since it’s going to guide you down the path to your goals. Here is some information to get you started.
Who You Are And What Goals You Have
You’re someone who might have dabbled in the gym many years ago but have taken an extended time off or someone who has never even set foot inside the gym for a workout. You’re new to many of the concepts of what a proper program consists of and are like a sponge, soaking up new information. The primary goal you want to focus on at this point is fat loss. You might have some desire to also work on building your muscular strength, but that will come down the road once you’ve stripped off the extra layers you’ve packed on over the years and are starting to feel leaner. You want a plan that’s going to be easy to follow and will get you results quickly.
Your Source Of Motivation
Motivation for fat loss can come from a number of places. Perhaps your doctor has instructed you to drop a few pounds because of your current risk for diseases or other negative health impacts. Or, maybe you have finally had enough with your current body weight and have decided to take action to reduce your weight down to where you feel comfortable. Some people are also primarily motivated by the thought of having more energy after losing weight and getting active, so this could be something else at play for you. Finally, others simply want to look better. Whatever your source of motivation is, it’s important at this stage to pinpoint it and always keep that in the back of your mind as you progress along.
Your Nutritional Program
them with chicken, rice, vegetables, and other standard ‘100% healthy fare’, you might find it becomes too much and you’re overwhelmed. Instead, incorporate in more of those healthy foods, while reducing back on your unhealthier choices. As time progresses, start tilting the scale more in favour of solid healthy food choices, while limiting the processed, refined, and higher calorie items. This slow elimination process will be much more doable for you than trying to quit cold turkey. One thing you do want to start doing at this point is making yourself more aware of the total amount of calories you’re taking in on a daily basis. While making healthier choices is incredibly important, if you’re still eating too many of those healthy choices, you’re not going to achieve your goal of weight loss. Find an online calorie calculator and start plugging in the foods you typically eat. Then get your measuring cups out and start finding out exactly how many servings you are eating in a normal meal (do not skip this step because serving size will make a dramatic difference on fat loss). Do this for about two weeks until you gain a better understanding of your total calorie intake. At the same time, try and educate yourself about how many grams of carbohydrates, protein, and dietary fats are in the common foods you eat as well. In terms of your calorie intake to shoot for to get fat loss happening, aim for about 12-13 calories per pound of body weight if you’re active and 10-11 calories per pound of bodyweight a day if you’re not. This is a simple way to estimate your fat loss daily calorie requirements. Out of those calories, you want to aim to get about one gram of protein per pound of body weight. So, take your current body weight in pounds and multiply by four (the number of calories that are in one gram of protein). This is how many total calories each day should come from protein foods. After that, you can spread the remaining calories you have left over between carbohydrates and dietary fat, being sure to not eliminate either one entirely (a mixed diet is going to be the best approach for the beginner to get started on). Focus most of your intake on whole foods such as whole grains, potatoes, oatmeal, fruits, and vegetables, lean meat sources, nuts, healthy oils, flaxseeds, and low-fat dairy products. Try to also eliminate all beverages that contain calories because most people will not compensate for these calories by eating less solid food. Consuming these beverages makes taking in a lower calorie intake much harder.
As a beginner, what you want to mostly focus on right now with your nutrition program is making small changes Your Supplement Protocol on a continual basis to help improve your overall diet. If When it comes to supplements for fat loss, the main ones you attempt to completely overhaul your entire menu, you want to focus on are first, a good multivitamin. This removing all the foods you typically eat and replacing
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will help ensure you are meeting your full nutritional needs if you do start to slack on fruit and vegetable intake. Secondly, take between 3-6 grams of fish oil each day as the health benefits of this nutrient are endless. Finally, look into using a protein powder to help you meet your daily protein requirements. It is absolutely essential you are not missing out on protein and often times this is what individuals struggle with the most when just starting. There is a very large selection of protein powders out there to choose from so you can be sure to find one that will meet your taste and budget preferences. At this stage you want to find one that has limited amounts of both carbohydrates and fats, so look for something strictly protein. This will be good to take before and after your workouts (along with a simple form of carbohydrates that will be readily used for energy) as well as if you are in need of a snack during the day and don’t have a solid food source. Don’t get too caught up with other supplements at this point because you really want to make sure you have a solid workout and diet down first. After those have been in effect for a couple of months, then you can look into supplement help if you need it.
• Leg Extensions: 2 sets of 10 reps, 1 minutes rest between sets • Hamstring Curls: 2 sets of 10 reps, 1 minutes rest between sets • Lateral Raises: 2 sets of 10 reps, 1 minute rest between sets • Calf Raises: 2 sets of 10-12 reps, 1 minute rest between sets • Exercise Ball Crunches: 3 sets of 15 reps, 30 seconds rest between sets Alternate these workouts in an ABA one week, BAB the next week fashion as you go about the weeks aiming for one day off between workouts, and a total of three workouts per week.
Your Workout Program
In terms of your workout program, your best option is to use a fully body workout that is performed three days a week, coupled with another two to three days of cardio training and stretching. This will give you a good balance between strength and cardiovascular work, while enabling you to generate a high enough calorie burn to see fat loss taking place. Here is a full body workout program to follow: Workout A: • Bench Press: 2 sets of 8 reps, 2 minutes rest between sets • Squat: 3 sets of 8 reps, 2 minutes rest between sets • Bent Over Row: 3 sets of 8 reps, 2 minutes rest between sets • Dumbbell Lunges: 3 sets of 10 reps, 2 minutes rest between sets • Shoulder Press: 3 sets of 10 reps, 2 minutes rest between sets • Bicep Curls: 2 sets of 12 reps, 1 minute rest between sets • Triceps Extensions: 2 sets of 12 reps, 1 minute rest between sets • Hanging Leg Raises: 2-3 sets of 15 reps, 1 minute rest between sets Workout B: • Incline Bench Press: 2 sets of 8 reps, 2 minutes rest between sets • Leg Press: 3 sets of 8 reps, 2 minutes rest between sets • Lat Pulldown: 3 sets of 8 reps, 2 minutes rest between sets
August, 2010 Issue
Cardio Component
Right now you want to focus on building up a cardio base, so aim to work your way up to being able to perform 30-45 minutes of continuous cardio at an exertion level of about six or seven on a scale of one to ten. Once you are comfortable with that, then you can look into implementing interval training if necessary. Note also that you want to preferably perform these workouts in either a separate session as your weight training workouts (so do cardio in the morning and weights later on), or on a completely different day. With the overall weekly set-up though, be sure you are still having at least one full day off for just rest, as this will be necessary to ensure you’re body is not becoming overtrained. Always make sure you perform some stretching exercises after each weight training workout to help reduce muscle soreness and increase your range of motion. Conclusion So, if you’re a beginner looking to get started on the road to fat loss, this is your best place to start. After about three months following the program, your body will be ready to start incorporating in some more advanced training principles to take your training to the next level.
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Top 10 Foods to improve
health! Egg Whites
Blueberries
Sweet Potato
Broccoli
>High Protein >Vitamin B >Less cholesterol >Vitamin A >Vitamin B6 >Complex Carbs
Salmon
>High Protein >Omega-3 >Vitamin D
Grapefruit
>Low GI >Vitamin C >Lowers cholesterol
Apples
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>Anti-oxidants >Vitamin C >Phyto Flavonoids >Vitamin C, K & A >Source of fiber >Some Selenium
Spinach
>Calcium >Vitamin A, K, C & E >Iron
Bell Peppers >Potassium >Vitamin C >Vitamin B6
Oats
>Lowers cholesterol >Complex Carbs >Fiber
Did You Know? A “Repetition” aka Rep,is the execution of an exercise, for example, 10 Reps of a dumbbell shoulder press A “Set” is a group of Reps performed in succsession without a rest
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August, 2010 Issue
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Weight Up To Off Weight
One of the biggest misconceptions about gyms is that everyone that lifts weights is going to turn into a muscle head! This couldn’t be further from the truth. In fact, if it was that easy to bulk up, most of the informational resources from around the globe would cease to have a reason to exist. Lifting weights does help to improve your muscle-to-fat ratio, but in order to build enough lean mass to “bulk up” it takes years of heavy, solid, dedicated training with a consistently clean nutritional intake. Essentially, you have to deliberately be training, with control over several lifestyle factors, to increase your lean mass. To a few hard gainer ectomorphs, this isn’t the news they like to hear, but for those who what to strip away unwanted body fat and not look like the Hulk, this will come as good news. Training with weights will help you to become stronger, leaner, more toned P g. 10
and improve your general health. Training generally will improve your health and fitness, but, as with training to bulk up, you need to have a plan in order to really target what you want to achieve. Using strength training to get lean is a great option as it improves your overall muscle-to-fat ratio. By doing this we can increase our metabolism, which causes our body to better utilise fat stores as a source of energy while we are at rest. Typically, a strength program designed to reduce body fat will be a full body program. The idea is to increase the muscle-to-fat ration by decreasing body fat stores and toning the muscles. The program you could expect to be working from would cover each major body group; chest, back, shoulders, legs, arms and abs. The most effective strength program, to promote body fat loss and muscle toning, is one with 1-2 exercises per body group, up to 4 set per exercise and up to 15 repetitions per set. This will cause your body to not only generate a high expenditure of energy during the work out, but also increase the amount of energy you use after your work out as your body recovers, repairs and prepares for the next work out.
Want to eat clean? Here’s what you plant out this month in your own garden!
Your Garden in Pictures!
Does it feel like hard work? Just remember that incidental activty, such as gardening, can have a great inpact on your fitness, especially burning calories! In fact, about one hour of general gardening for an 85kg person can burn more than 350 calories! Make sure you clear out dead plants and fertalise this month too! Calculator Source: www.bodybuilding.com
August, 2010 Issue
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Feed For Need, Not For Want!
You train regularly with weights, you do moderate cardiovascular activity and you feel fit, but still you can’t budge the spare tire! What gives? Assuming you do all these things consistently, then your sticking point is clear. Supportive nutrition! Supportive nutrition can be defined as the food you take in that will provide for all of the needs of your body, both essential, those systems that support life, and imposed, such as exercise. It is what is required to fuel your body so that your heart can beat, your brain can function, your muscles can work and so on. But how do we know what our body’s need so that we know what to eat? There is a great deal of things our body needs to survive and function well. One of the most basic elements to concentrate on to get lean, however, is the energy your food provides. In the early months and years of training, trying to figure out what to eat, how many calories you need and the best sources of food can be confusing. This is why most people turn to commercial diets and “fads”. Unfortunately, this option is a difficult one to maintain longer term, regardless of the success or failure we experience with it. It is simply better to find, or develop a handful of “guiding principles” that will get you started on the right track, until that time when you naturally develop your nutritional awareness. Our top 5 tips for eating yourself lean: 1. Eat five to six, smaller, meals each day While it takes a little planning to get this consistently, it is well worth it! Eating more frequently, and at planned times about 2-3 hours apart, will help do two main things. Keep your blood sugar more even, which controls cravings, and increases your metabolism, which generally helps you to burn more fat. 2. Eat lean protein, complex carbs and fat at each meal Each meal should consist of a variety of foods. Lean protein takes a lot of energy to digest and provides building blocks for your body. Complex carbohydrates include foods like green leafy vegetables, oats, brown and wild rice, multi-grain and wholemeal bread and apples, just to name a few and for fats, go for fish, nuts, avocado, olive
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oil and seeds, such as flax seed. And by the way, a general serving size of each type of food can be measured, approximately, as the size of your palm, although check labels for serving sizes of nuts, seeds and oils. 3. Drink plenty of water, at least 8 cups per day Next to air, water is the most essential thing to life. Drinking plenty of water helps your body to remove toxins and can improve metabolism of body fat. 4. Take out the junk Fast food, added fat, especially “Trans” fat, added sugar and added salt all need to go. This is a hard one for most people because there is so much attraction to this type of food. In fact, most people fall back on junk food more often than not. The question you need to ask yourself when faced with this type of food is “What is more important to me”, a few minutes of indulgence or being healthy and lean. If you must hang on to this food, at least limit your intake to once or twice a month, no more. 5. Plan it out When you hit the gym, you know what you want to achieve and you have a program to reflect that. Your nutrition should be considered the same way. Don’t go into each week blind or you’ll find yourself eating anything that lands in front of you. Know what you are going to eat at each meal and stick with it. A good plan will even prepare for any possible changes in your routine and include nutritious “cheat” foods that will have limited impact on your goals while still providing some indulgence. For example, have lean chilli con carne on brown or wild rice with a salad as an indulgent cheat instead of lasagne and chips. Developing a nutritionally supportive strategy for eating doesn’t need to be complicated. Taking these tips as a starting point, and adding a few of your own will help you to move towards a leaner and, possibly, more energetic you. Happy eating! TF
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August, 2010 Issue
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Sure, you do cardio, right? Everybody who trains knows it’s necessary to keep body fat levels low and show all those well-developed muscles from years of hard work pumping iron.
Most of you will probably agree that cardio is also a pain in the butt, and if you didn’t have to, you wouldn’t waste another early morning sweating it out on the treadmill for a long, boring hour. If you’re looking for some guidance or you simply want to revamp your program, read on to find out how you can maximize your cardio and get shredded quicker, easier, and without being so bored.
By
First, let’s explore the different types of cardio available, of which there are five. They include continuous training, interval training, fartlek training, super circuit training, structured. It is very demanding and best-suited for the and cross-training. advanced individual, however. The alternations involve intense training and recovery periods are non-systematic. 1. Continuous Training They fluctuate between “high speed, high intensity, Continuous training is also known as long slow distance anaerobic work and low intensity, relief type periods” (LSD) cardio, or steady state cardio. It involves training at (Yoke, Gladwin, 2001). the same workload for a extended period of time, usually 20 - 60 minutes, without any periods of rest. 4. Super Circuit Training Taking a long jog on the treadmill at a pace of seven miles Super circuit training is also called aerobic circuit training per hour continually would be an example of this style of and involves alternating short periods of cardio with short training. It’s safe and easy to pick-up, which makes it a periods of anaerobic exercises, like resistance training. great option for all levels of fitness. An example of this would be three minutes on the elliptical trainer followed by one minute of squats, then three 2. Interval Training minutes on the treadmill followed by one minute of leg Interval training can also be used for all levels of fitness. It presses, etc. involves training at a high-intensity heart rate for a short This is a super way to maximize training into a minimum period, then following that with an easy recovery period. amount of time. It also prevents boredom and is easy to This is a great option if you get bored easily and like to follow for all levels of fitness. Super circuit training is constantly change your intensity during your workouts. also a great option for fitness and bodybuilding athletes An example of this would be to run at 8 mph for 2 minutes pre-contest. It ensures maintenance of muscle mass while and slowly jog at a 5 mph pace for 3 minutes of recovery. shredding body fat in a minimal amount of time. This sequence then would be repeated for the desired amount of time, usually 20 - 40 minutes. Since this style of 5. Cross-Training training elevates the heart rate much higher, the duration Cross-training involves alternating pieces of cardio of training is less than that of continuous training. equipment within different periods of time. There are three varieties to this type of training. 3. Fartlek Training The first would be to alternate equipment within the Fartlek training is much like interval training, only less same cardio session, such as performing 10 minutes on the treadmill, 10 minutes on the stationery bike, and 10 minutes on the elliptical machine. The second option is to vary the equipment each day, using a different piece each every day of the week. The final choice is to periodize training based on the seasons. An example of this could be swimming in the summer, hiking and rock-climbing in the fall, skiing in the winter or running in the spring.
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for you. One way to get motivated is to workout with your buddy. You have someone to talk to and push you through your workout. Also, you can try reading your favorite bodybuilding magazine or a good book. If your gym doesn’t supply them, you can buy magazine holders from online fitness equipment stores. Before you know it, you’re at the end of the chapter and the end of your cardio session.
Cardio Frequency, Duration & Intensity Aside from knowing the different types of cardio, you must also be aware of the frequency, duration, and intensity of training sessions. The American College of Sports Medicine recommends a minimum of 3 - 5 sessions per week for a period of 20 - 60 minutes, at 55/65% - 90% of your max heart rate.
Listening to pump-you-up music is another great way to get through the cardio. Many electronic equipment companies have come out with portable CD, MP3, and FM radio devices that are skip-proof and have handles and/or straps for ease and convenience during training. Getting outdoors is another great motivational tool. Starting at the same sweaty bodies and training equipment in front of you for 60 minutes can get really boring, not to mention sucking in all that hot, stale air. Get outside and enjoy the cool fresh air, bright sunshine, and ever-changing scenery. You’ll get through your workouts in no time flat. Now that you know the ins and outs of cardio training, you’re ready to revamp your program and reach new heights in your training. I’ve given a sample weekly cardio split for you to try. You can use the program as is, or make changes as necessary based on your needs, goals, and desires. Remember there are many ways to have fun with your cardio besides the suggestions I’ve given.
Obviously, this will differ from person to person. Offseason, most fitness and bodybuilding athletes perform 2 - 4 weekly sessions to maintain their weight while allowing the muscles to hypertrophy (growth). Pre-contest, those Sample Cardio Program sessions can range from 7 -14 sessions per week of 45 - 60 Day 1: Interval Training On Treadmill minutes each, as needed for the individual athlete. • 2 minutes of running at 8 mph alternating with 3 minutes of jogging at 5 mph Vary your sessions by incorporating all of the five types of • Total time 30 minutes cardio into your weekly workouts. This will ensure continual Day 2: Long Slow Distance On Treadmill progress and eliminate chances of burn-out. Another great • Jogging at 7 mph option is to incorporate one day of fun cardio, such as • Total time 60 minutes your favorite sport, into your weekly program. This is also Day 3: Sport Day a great stress-reliever and gives you a chance to hang out • Game of one-on-one basketball with friends or family and have a good time. • Total time 60 minutes Day 4: Fartlek Training One question that I always get asked is, “What’s the best • 10 100 meter wind sprints alternating with recovery type of cardio?”, to which I always respond exactly the periods of jogging same. The “best” type is the one that you enjoy the most and • Total time 45 minutes that yields the most adherence. Anything that you don’t really enjoy will result in mediocre efforts and mediocre results. Do something that’s fun and you’re more likely to try harder without feeling like you’re working. So now you know what type of cardio to do, when and how to do it, and to vary your program. But sometimes that just doesn’t cut it, and you’re still bored and still wishing you were in bed dreaming of Twinkies instead of trekking along on the treadmill. Well, don’t fret, there’s more help
Article with thanks to www.bodybuilding.com
August, 2010 Issue
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I’m Just Not Your Type! You finally decide to get into shape, convince your friend to come with you and just 6 months
later they’re starting to look great while you’re only just noticing that your pants are getting slightly loose! Frustrating?! Well don’t go dumping them, or the gym for that matter, just yet. Maybe you just aren’t their type? There are in fact three main body types that you could be. Of course you could bare traits from a couple of types, iwhich would also lend itself to the concept that you could move between types, however it is important to recognise what you are now so you can learn how you need to style your exercise and diet to offer the most effective plan.
The ECTOMORPH
The extreme ectomorph physique is a fragile and delicate one. The bones are light, joints are small and muscles are slight. The limbs are relatively long in proportion and the shoulders droop. The ectomorph is a linear physique. Straight up and straight down, and may appear longer than he or she really is, due to the length of limbs coupled with lack of muscle mass developed on those limbs. The ectomorph is not naturally powerful and will have to work hard for every ounce of muscle and every bit of strength he or she can gain. Famous Ectomorphs Lisa Kudrow, Kate Moss, Brad Pitt, Seth Green, Edward Norton.
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Definitive “Hard Gainer” Delicate Built Body Flat Chest Fragile Lean Lightly Muscled Small Shouldered Takes Longer to Gain Muscle Thin
The MESOMORPH
Athletic Hard Body Hourglass Shaped (Female) Rectangular Shaped (Male) Mature Muscle Mass Muscular Body Excellent Posture Gains Muscle Easily Gains Fat More Easily Thick Skin The Mesomorph Body
The ENDOMORPH
Soft Body Underdeveloped Muscles Round Physique Weight Loss is Difficult Gains Muscle Easily Like the Mesomorph. The ENDOMORPH The body of the extreme endomorph is round and soft. The physique presents the illusion that much of the mass has been concentrated in the abdominal area. This may or may not be true. The arms and legs of the extreme endomorph are short in length and taper. This may give the appearance of stalkiness. The hands and feet of the endomorph are comparatively small, and the upper arms and thighs are often more developed than the lower parts of the arms or legs. The body has a high waist.
The mesomorph has well-defined muscles and large bones. The torso tapers to a relatively narrow and low waist. The bones and muscles of the head are prominent. Features of the face are clearly defined, such as cheek bones and a square, heavy jaw. The face is long and broad, and is cubicle in shape. Arms and legs are developed and even the digits of the hand are Famous Endomorphs muscled. John Goodman, Roseanne, Jack Black. Famous Mesomorphs Bruce Willis, Sylvester Stallone, the majority of Mr. Universe winners.
While there are plenty of people who fit snuggly into one of these three cateogories, it won’t always be the case. It’s important for you to find where you fit the best, and what traits from other cateogories may apply to you. You can then determine what you should focus on to achieve the best results from your training. Fitness professionals are trained to help you to achieve your goals, so be sure to contact a fitness instructor at your gym, a local Personal Trainer or a fitness group to help you develop your plan. August, 2010 Issue
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Serves 8 170 Calories per Serving
INGREDIENTS: 450g/1lb rump steak For The Relish: 16 Cherry Tomatoes 6 plum tomatoes 16 Large pitted green olives 1 tablespoon olive oil 1/2 red onion (finely chop) For The Baste: 1 garlic clove chopped 4 tablespoons olive oil 1 tablespn chopped parsley 1 tablespoon sherry vinegar 1 tablespoon lemon juice 1 garlic clove crushed Salt and pepper What To Do:
1. Using a sharp knife, trim any fat from the steak and cut the meat into roughly 24 evenly sized pieces 2. Thread the peices of steak on to 8 wooden skewers, alternating the beef with the cherry tomatoes and olives 3. To make the baste, combine all the baste ingedients in a bowl 4. To make the relish, plunge the plum tomatoes in a bowl of boiling water, then drain and transfer to a bowl of cold water. Skin and chop. 5. Heat the oil in a small pan and fry the onion and garlic for 3-4 minutes until softened. Add the tomatoes and cook for a further 2-3 minutes. Stir in the parsley and lemon juice and season with salt and pepper to taste. Set aside and keep warm. 6. Barbecue/cook the kebabs for 5-10 minutes, basting and turning frequently. Serve with the relish. P g. 18
Recipe of the Month
Beef, tomato & olive kebabs
Next Month in Take It
Outside Going Mental August, 2010 Issue
PLUS: Your Garden in Pictures 12 Weeks to Summer Diabetes & Me Recipe of the Month Pg. 19