Diet and Exercise Tips For the Endomorph Body Type

An endomorph is born with a particular body type, inherited from the most dominant traits you’ve picked up from your family.

If you tend to put on fat quite quickly when you are sedentary and muscle up fairly readily when fit, you are probably an endomorph. This somatotype is known to be wide and strong, but naturally soft and somewhat rounded in appearance.

If you are naturally pear shaped (lighter in the upper body, wider at the hips) or naturally apple shaped (top heavy, little waist definition, slimmer legs) you have more than a touch of the endomorph about you.

While being an endomorph is certainly not the worst thing that can happen to you, you would rather be a mesomorph.

Why should you want to be a mesomorph?

Well a true mesomorph is the ideal human physique. These people are born with a decent metabolism and a balanced bone structure.

A female mesomorph is a curvy hour glass even when well overweight; a male is…well do you happen to recall all those reruns of old black and white Tarzan movies starring Johnny Weissmuller, the wide shouldered, slim hipped ex-Olympic swimmer and bodybuilder?

Sorry, where was I?

Now it’s no use saying, “I can’t get that sort of body. I was born a miserable endomorph, not a blessed and privileged mesomorph. Pass me the jam donuts, I’m not moving out of this comfy chair till I have a good sulk and a hearty portion of comfort food”.

Don’t do this to yourself. Your less than perfect body type is not an excuse to give up. It’s a reason to eat and exercise in particular ways that mean you optimize the results of your weight loss and fitness program.

Though you cannot change your bone structure (without expensive and risky surgery) you can change your shape somewhat by ditching body fat and building lean or bulk muscle mass.

You can build up your shoulder muscles to balance your shoulders and hips by using even the lightest of weights. You can fine down your waist with ab targeting exercises. You can develop lean and toned legs and lose that soft all over look with the right amount of walking, jogging, cycling or running every week.

We all need to maintain a simple healthy diet for life with a good mix of complex carbs, protein and unsaturated fats. But as an endomorph you have to watch your complex carbs intake more than the other two somatotypes (envied mesomorph and slender ectomorph).

In order to make the most of the body you’re in, you need diet and exercise according to what an endomorph body responds best to. Work smarter not harder and your body will reward your efforts.

Read more about diet and exercise for the endomorph body type

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Tips to get whiter teeth

First impressions make a huge difference, and a great smile can give you the confidence you need to smile with pride. While everyone wants a bright and white smile, but aren’t sure how to achieve it. To help you get the pearly whites you’ve always dreamed of, please enjoy the following list of simple tips to get whiter teeth.

1. Eating Habits A lot of foods have staining properties that will, over time, affect the whiteness of your teeth. Foods like berries, soy sauce, and curry are all dark foods that can stain your teeth. You don’t need to give up any of these foods however, simply remember to brush your teeth after each meal or snack. Also, the more raw and natural foods you eat, the better. Fast food and chemical-based processed foods are much more likely to leave stains.
2. Drinking Habits Coffee, soda, wine and tea also contribute to yellowed teeth. Not only do they satin, but hot and cold temperatures also make your teeth more vulnerable to stains, making hot coffee that much worse. Like with food, brush after drinking staining substances, but not directly after wards or you could wear down tooth enamel.
3. Natural Solutions It may come as a surprise, but many fruits have natural whitening properties when used correctly. You can mash up some strawberries and put them on your brush with toothpaste, or just rub on to the teeth, Leave on for five minutes, then rinse off. Another whitening fruit is orange peels. Rub orange peels on the teeth, and rinse. You can also try orange peel, bay leaves, and toothpaste finely mixed.
4. Baking Soda It’s widely know that baking soda can whiten teeth and can be found in many toothpastes already. You can also make your own baking soda whitener by mixing baking soda with salt or by simply adding a small amount of baking soda to your toothbrush before the paste.
5. Smoking Smoking cigarettes or chewing tobacco damage and yellow your teeth in immense amounts. If you’re a smoker or chewer and want whiter teeth, start by cutting down on your tobacco habits as much as possible. Even the smallest cut down will help you have whiter, brighter teeth.
6. Fluoride Some waters and even toothpastes contain fluoride, which has been discovered to yellow teeth. Check toothpaste and water bottles for fluoride before purchasing to avoid accidentally darkening your teeth.
7. Water Drink as much water as possible throughout your day. This will rinse any remaining food or substance from your teeth and lead to overall whiter teeth and improved oral health. Drinking plenty of water is good for the rest of your body too, and added bonus!
8. Dental Care This should be a no-brainer, but you’d be surprised at how many people complain about yellow teeth that don’t even brush regularly. Both flossing and brushing 2-3 times a day at least is the best white to maintain a bright and healthy smile.
9. Home-Cleaning Kits There are a lot of teeth whitening kits on the market to choose from, but few of them are right for everyone or even healthy to use. Before deciding to purchase one of these kits, do thorough research on which is best for you. Some of them may do harm than help, and leave you in pain and unsatisfied.
10. Routine Cleaning Last but not least, see the dentist as often as possible for a check-up and cleaning. No one can get your teeth cleaner than the dentist, and they can give you new and useful tips on how to maintain whiter teeth in healthy ways. Most dentists also offer teeth whitening services, which are guaranteed to be safe, healthy and effective.

Weight Loss Success Recipe

What are the secret ingredients for weight loss? It’s not a magical diet pill or anything you can buy in a bottle. The secret is not any organic health food or low fat, low sugar foods, although these things help and are needed for weight loss success.

To really succeed at losing weight the recipe is weight loss motivation, total commitment and knowledge.

Getting Motivated for Weight Loss

Finding the right motivation can be the key to weight loss and no loss Motivation is all about getting encouraged to do something challenging. So look for ways you can excite yourself to lose weight. Here are a few weight loss motivation tips to help you get excited about losing weight.

Grab a friend and lose weight together. Remember that everyone will lose weight at different rates so don’t get depressed loses faster than you. Use this friend to vent your feelings and thoughts on weight loss.

Stay motivated by tracking and recording your weight loss. Using tracking tools is a great your advancement. You can find a weight loss chart on-line to download and use or create your own. You can record and monitor your calories eaten, exercise calories and inches lost. Seeing your progress visually is a excellent motivator.

Build a bonus plan and give yourself a reward when you reach a 5 pound or even 2 pound loss. You can also reward yourself for having a healthy week even if you didn’t lose weight. Just create a reward system that keeps you motivated during your weight loss challenge.

Lastly, be your own best friend by writing down your own motivational saying. Make it something you can relate to and get motivated by it. Post it where you can read it often when you need a jolt in your motivation.

Get Committed to Lose Weight

Secondly after weight loss motivation you want to find commitment to lose weight. (Don’t simply say|It’s not as easy as saying|It takes more than just saying} you want to lose the weight but really commit to it by writing it down. Build a weight loss plan and set goals. You should have your final goal, the one where you state you want drop 2 dress sizes or lose so many inches.. This is the big challenge you are setting up for.

Develop smaller goals that you can use to assess your progress. For example you can create weekly and even monthly goals. These can be anything from “I want to add 30 minutes of exercise 3 to 4 times a week” to “I want to lose 2 inches this week”. Make your goals achievable so that you don’t get disappointed and lose motivation. Read your goals often to remind yourself of what you want to achieve for the week, month or day.

Weight Loss Knowledge

You cannot successfully implement a plan unless you have the right knowledge. Learn all you can about what it will take for you to achieve weight loss. Understand the proper calorie intake for weight loss and how many calories you burn.

To lose weight you must create a calorie shortage. You burn calories every day doing your normal everyday tasks and even while sleeping. This is what is known as your basal metabolic rate (BMR). Your BMR is calculated by using your height and weight, gender and age and exercise level.

Once you figure out your BMR then you can modify and create a calorie deficit. You can do this be either taking in fewer calories or by adding more exercise or both. Studies show that people who add exercise in addition to dieting you lose weight faster and are more likely to keep the weight off, so you should plan for eating healthy as well as adding exercise to your weight loss goals.

If you need more motivation, commitment or knowledge, then be sure to read this article on weight loss motivation.

Yoga for Bedtime

Need a little extra help relaxing before going to sleep, doing a little yoga before bedtime can help

Sit up in bed comfortably, either with your legs folded or straight in front of you; whatever you can do with the most ease. Sit up and lean slightly back on your pillows or backboard. Close your eyes and rest your hands on your thighs and just breathe here for a few minutes. This doesn’t have to be a serious meditation but just a short while to do nothing but breathe.

Source: womenshealthmag

How to Lose Stomach Fat the Natural Way

The stomach is the area that is commonly seen by more people as the standard when it comes to whether one has a beautiful body or not. Thus, there are a number of people who ponder the question of how to lose stomach fat. However, as this is the area that is most seen, it is also one of the areas in the body that can get fat fast. This problem can still be solved if a person knows how to eat properly and not gain additional weight.

There are already many medical procedures that can be done for a person to achieve the body that they like. Also, there are supplements that can be taken that can make losing weight faster and easier for a person. But these mentioned ways may have side effects that a person may not want to experience.

If a person does not want to engage in these artificial ways of losing weight, there are also a number of different natural ways to lose weight. Eating right and exercising regularly are of course the core two natural ways to help you lose weight without any exposure to possible harmful chemicals.

The problem with natural ways to lose stomach fat is that they often mean a little extra effort and hard work. Additionally the weight loss is not dropped overnight. However, one good thing about the natural methods is that they can be done for free.

The natural food that you eat does not need extra seasoning or supplements to help you lose weight. Also, exercises can be done even without enrolling in a gym. All you have to do to get that flat stomach you desire is cut back on your calorie consumption and add a daily exercise to your schedule. The results are guaranteed to come.

About How to Lose Stomach Fat

There are two types of hormones which when released into the bloodstream help control fat burning and fat storage. Learn the key to fast weight loss
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Weight Loss Tips for Moms Who Stay at Home

Sometimes it can be a bit frustrating to lose weight when you are always at home with the kids. Although a certain amount of fat loss happens just because you are chasing little ones all day you might want to know more about how you can concentrate on weight loss.

When you are a stay at home mom it can sometimes be difficult to attend to your exercise needs because the kids take up so much of your time but there are ways to cut out small bits of time depending on how much weight you want to lose and the activities that you need to do in order to meet your goals.

One of the many activities you can do to start is to watch what you get. Most people suggest starting a food diary because it allows you to take a look at what you are eating. This is particularly important for stay at home moms because there is the tendency to eat without really paying attention to what you eat.

You know how it is you have to grab food and eat it when you have time to do it. This is a bad habit to get into because you might be grabbing the leftovers from the kid’s plate because it’s easier than sitting down to a meal. This can lead to unwanted carbs and this will not help you have the quick fat loss you want.

Keeping a food log that includes what you eat and the beverages you drink will help you get more of a control over what you eat and when. This can be helpful when you are looking for the best way to lose weight. It also keeps you focused so you know what foods to cut out if you want to lose belly fat.

Stay at home moms have different needs than other people because you often don’t have the time to do exercise depending on how old your children are and how many you have to keep track of during the day. A good way to burn belly fat can be to take the kids on a walk once a day. This can get them ready for a nap while helping you get fit.

If walking seems too boring you can always invite another stay at home mom to walk with you or you can start a mini exercise plan with free weights with a couple other friends.

Another great suggestion might be to bring your kids into the workout which will depend on the age of your children but this is something that is easy to do. If they are very young you can put them in a stroller and walk briskly with them. When they are a little older you can all ride bikes together as a family. Whatever you do to get your body moving will be the best way to lose weight for your needs.

A couple of stay at home moms has suggested that when you have a baby you can incorporate them as though you were using free weights. They suggest lying on the floor, raising your baby up in the air and bringing them back as though you were lifting a weight. If you add a kiss or a raspberry to their tummy they will enjoy it even more.

Eating right is a good idea for everyone. Eating more fruits and vegetables and getting the kids to eat better by having them taste just a little of foods they aren’t sure of will help you eat more nutritionally which is always a quick way to fat loss.

Matt Lisk is a REAL fat loss expert who has used his knowledge to shed over 80 pounds of body fat. He is the author of Lean State University’s Fat Loss 101 Newsletter.

The Healing Effects of Journaling

You may not see the value of committing your thoughts to paper, but I’ll try to convince you anyway.

After my own experience with breast cancer, I’m convinced that journaling during breast cancer treatment should be required therapy. Though no one but you may ever read what you’ve written, you will find that expressing yourself this way is a type of healing in itself.

Recording your thoughts andc, anxieties, successes, and future hopes can be reassuring. Even if you only write one or two sentences each day, it is worth it. So, select a special journal book to use, find or go buy a great pen that feels good in your hand, and start writing. Once you get started, you’ll find that words you never allowed yourself to speak aloud will flow out of you onto the paper.

Allowing yourself to recognize your limitations is nurturing, especially when we are assessing our body’s limits. Even recording acts of kindness done by others for you is healing. Granting yourself space and time for emotional healing is important, too, and those thoughts and wishes can be put to paper. Making a list of the goals you want to achieve in the future is wonderful, both short and long-term goals. One of my goals was to see my daughter grow up and happily marry. Ten years later, I did.

There may be some days when you won’t feel like writing. That’s OK. Journaling shouldn’t become a chore. You might just write one word or phrase that sums up your day, like “hair in the sink.” Later, when you re-read that passage, you’ll know exactly what you were thinking and feeling that day, and why.

Remember, you’re not keeping a journal to share with others, though some women do turn their journals into books (I have, twice). Its main purpose is to give you a clear place to hold your thoughts, release your worries and fears, create hope within yourself, and see that you are making it through this journey. One day at a time.

Sneak Nature Into Your Life

Being outdoors always relaxes me, whether I’m at the beach, running around Central Park with my dog, or simply looking at a cloud-filled sky. Seems like whatever is on my mind, I automatically feel less stressed when I’m outside and the sun is shining. No wonder: Research suggests that connecting with nature can be good for your physical and mental health. Multiple studies show that hospital patients in a room with a view of trees healed more quickly than those who could see only a brick wall.

It can be tough to escape to nature, though, especially if you live in a city and work indoors the way I do. Try these tips to sneak a little more fresh air into your every day:

Exercise Al Fresco

Personally, I run farther and feel more refreshed when I’m outside — it’s as if my sweat literally washes away all my stress! Instead of hitting the gym, take a jog around the block or through a nearby park. In addition to bolstering your spirits, you may find that you can push yourself harder than you might on the treadmill or the elliptical, since you’ll be enjoying the scenery too much to notice how hard you’re working. For a plan you can do virtually anywhere (and lose pounds painlessly), check out the SELF Challenge.

Green Your Space

People with a view of nature outside their office are more enthusiastic and patient than those without one, according to a study from the University of Michigan at Ann Arbor. Since my own office overlooks the neon signs of Times Square (an interesting view, to be sure, but not exactly Zen), I’ve always kept an oversize potted tree next to my window. It reminds me of, and connects me to, the natural world out there. Don’t have a green thumb? Buy a cactus!

Reduce Road Rage

It’s easy to get aggravated when you’re stuck in gridlock. While you can’t control traffic, redirecting your regular route so you wind past natural roadside settings (versus strip malls) may ratchet down your commuting stress, report researchers at Texas A&M University in College Station. My approach when I’m behind the wheel: I try to take the most scenic routes (and blast my favorite tunes, of course!), so I feel like the trip is a treat.

Make Your Feet Look Fab

One of the best things about summer: My boots go to the back of my closet, and my sandals come front and center. The only tiny snag: That means I need regular pedicures. The idea of having my feet pampered for an hour is lovely, I admit. But let’s be serious, finding an extra hour every weekend can be tough.

Luckily, I’ve learned a couple of ways to stretch the time between salon visits:

1. Exfoliate regularly.
The thickest skin on your body is on your heels, which is why lightweight body lotions sit on top of your callused soles rather than sink in. You have to exfoliate to remove that tough, none-too-pretty skin. I find that glycolic peel pads and serums (yes, the same ones made for your face) work really well. Afterward, apply moisturizer—the thick-as-frosting kind, not the light-as-air kind.

2. Repair your polish.
I used to paint on another coat of polish every time I spied a nick or chip in my paint job, but as it turns out, doing so actually shortens your shade’s life. The extra coat dampens the layers underneath, causing them to lose adhesion and peel off. Instead, now I buff any nicks with a file, then “spot treat” with polish. By the way, toting your own polish shade with you to the salon means you also take it home for perfectly matching touch-ups. If you want more DIY tips for having beautiful, well-cared-for feet, read Soothe Your Soles at Self.com.

Get Over Feeling Fat

It’s amazing how different I feel compared to a month ago. I have come a long way since my last blog entry.

It just goes to show that feelings, both good and bad, pass. The hardest part about feeling bad is waiting it out until things turn around — but they always do. A huge part of my weight loss success has been about not quitting before the miracle happens: forging ahead despite not seeing results, despite the fact that the scale was not moving, and despite setbacks.

In November of 2006, when I was about 10 lbs away from reaching my goal weight (after losing over 40 lbs without dieting and depriving myself), I stupidly decided to start dieting, restricting, and controlling everything that went into my mouth and how often I exercised. I became obsessed with perfection and trying to get to a destination somewhere in the near future. I kept thinking to myself, “If I can only reach my goal… when I get there, then I will be happy… then I can enjoy my life…. then I will be complete.”

Through my journey over the last two years, there are certain theories that I have proven, the first being that thinness doesn’t guarantee happiness. Another theory that I have proven to myself many times in the last year, is that for every restrictive diet there is a binge waiting around the corner.

The basic fact is this: I lost weight eating all different types of food. And yes, I lost weight eating cake. The reason I was successful at losing weight, eating everything that I wanted to (within reason and measured out in proper portions), is because I was accountable and responsible to myself.

I lost 50 lbs, give or take. My weight fluctuates within a 5 to 7 pound range. I am human. I can gain and lose a few pounds here and there.

I followed the Weight Watchers Points System. Weight Watchers is not a diet; it is a lifestyle choice that includes any and every type of food. I don’t think I could have lost the weight if it involved strict rules or banned certain food groups. Restricting always leads to binging.

In the seven months that it took me to lose the majority of my weight (40 lbs), when I didn’t diet and I didn’t restrict, I also didn’t binge. The irony of the situation is that I am still 10lbs away from my goal weight. And maybe that is where my weight falls naturally.

I spent the last year, until recently, constantly thinking about what I did or didn’t do or what I could or couldn’t do. This attitude was not only keeping me in a constant state of anxiety, it was also causing me to completely miss out on my life. I was miserable.

How can I be satisfied if I am not conscious, present and mindful of what I am doing right here and now? For the first time since embarking on my weight loss (which has resulted in a health and lifestyle change), I have come to a place of peace and understanding, an internal acceptance that I have never really had before.

The recent better self-acceptance, and greater peace of mind, is a result of making a decision. I decided this past January that I was going to do something completely foreign to me: I was going to be content where I was.

I am no longer going to let “feeling fat” or “feeling thin” be the determining factor in my life and the controller of my actions. I am no longer going to let my weight define my daily mood or gauge how I am going to participate in the world today.

I am happy to report that the comfort that I feel in my own skin right at this moment is not because I liked the number on the scale this morning. It’s because I like me for who I am today, not just for how I look.