Welcome To The Health
Evaluation Webinar For The
GET FIT Challenge
3 Main Body Types
ECTOMORPH
• Narrow shoulders and hips.
• A thin and narrow face, with a high
forehead.
• A thin and narrow chest and abdomen.
• Very little body fat.
• Thin legs and arms.
MESOMORPH
• Large head, broad shoulders, and narrow
waist (wedge-shaped).
• Muscular body, with strong forearms and
thighs
• Very little body fat
• Genetically gifted; greatest bodybuilding
potential.
• Long torso, full chest, good shoulder to
waist ratio.
ENDOMORPH
• Wide hips and narrow shoulders, some
have a pear-shaped look.
• A lot of fat spread across the body,
including upper arms and thighs.
• Wide bone structure.
• Slower metabolism.
• Weight gain is easy, fat loss is difficult.
• Tend to store fat, which hides muscle
gains.
So..What Body Type Are
You??
ECTO -WORKOUTS/DIET
• Make the body work hard but for a small period
of time so your not burning too many calories.
• Use heavy, basic power movements that hit the
deep muscle fibers
• Watch out for overtraining, (it can slow gains)
• Keep reps in the 5 – 10 rep range (with weight)
ECTO -WORKOUTS/DIET
• Keep aerobic activities to a minimum, no
more than three times per week.
ECTO -WORKOUTS/DIET
• Eat 5-7 small meals (Including weight gain
drinks) per day every 2.5 – 3 hrs.
• Make sure to hit your protein factor every day.
• Protein intake should be 25 – 30% of daily food
intake; carbs about 50%; fats 20 – 25%.
• Have a protein shake or protein 90 minutes
before bedtime.
• Eat slower burning glycemic index foods such as
beans, corn, yams, oats, pasta, brown rice,
whole grain foods
• Supplement with a good multivitamin.
MESO- WORKOUTS/DIET
• The more varied the exercise program, the greater
the results
• Alternate with high intensity training and lower
intensity workouts to promote growth and strength
and prevent burnout
• Watch out for over training.
• Without proper rest, the natural advantage you
enjoy will never be fully exploited.
• Get 7.5 – 9hrs of sleep every night.
ENDO –WORKOUTS/DIET
• Needs more frequent workouts, especially
aerobic conditioning.
• Each workout must be high intensity and
minimal rest in between sets so you burn
more calories.
• Use moderate weights. Avoid training with
heavy weights and low reps.
• Keep your reps high and weight light.
ENDO –WORKOUTS/DIET
• Do a cardio workout a minimum of three
times per week,
• Keep fat intake low.
• Eat a variety of lean protein in moderation
• Watch your calorie intake
ENDO –WORKOUTS/DIET
.
• Eating smaller, frequent meals throughout
the day will keep the metabolism up and
control your appetite
• Participate in a variety of fun aerobic
activities to keep the metabolism up, such
as hiking, walking, biking, parkour,
swimming, racket sports and martial arts.
HUMAN FLAG COURSE GIVE
AWAY
***ONLY FOR LIVE WEBINAR
QUICK FAT BURNING
AND MUSCLE-BUILDING
WORKOUTS
HIIT – HIGH INTENSITY
INTERVAL TRAINING
• Proven to be one of the best fat burning
exercises.
• Simple and short. Takes an average of 1520 minutes to complete.
• Perform only 2-3 times a week.
• Here’s an example
http://youtu.be/Ym7d2MzZ96I
CIRCUIT TRAINING
• Great for building muscle and cutting down.
• Can be done in 5-20 minutes depending on
intensity.
• Choose 4-6 exercises (mixing lower, upper body
and core) perform the exercises one right after
another for 3-4 rounds. Ecto’s need weight with
this.
• Here’s an example http://www.youtube.com/user/charliejames1975
NUTRITION WILL MAKE
UP 80% OF THE RESULTS
YOU GET DURING THIS
CHALLENGE!!
EAT AT LEAST 3 MEALS A
DAY
• Breakfast is the most important meal of
the day. Skip breakfast and your body
goes into body-fat storage mode opposed
to body-fat burning mode.
• A lot of people follow the SUMO wrestler
diet!
• Aim for 3 meals with 2 high protein healthy
snacks in between. Some of us will want
more
FOODS TO AVOID!
Fast food and Processed foods
• Partially Hydrogenated oils
• Refined Sugars, High Fructose Corn
Syrup, Aspartame, most artificial
sweeteners.
• Enriched Flour
• Basically anything that comes from a box
or has multiple ingredients you don’t
understand
WHAT YOU SHOULD BE
EATING IN YOUR MEALS
FRUITS AND VEGETABLES
• You want to be eating fruits and
vegetables in all of your meals.
• Raw and Organic (go as local as possible)
• Packed with nutrients, you can eat as
many as you want.
Nutrient-Packed Fruits
• Strawberries, blueberries, raspberries,
peaches, nectarines, oranges, pink
grapefruit, red grapes, plums,
pomegranates, apples, cherries, pears,
plums
Nutrient-Packed Vegetables
• Kale, bok choy, spinach, collard greens,
broccoli, cabbage, cauliflower, brussels
sprouts, carrots, beets, onions, squashes,
peas
Negative Calorie Fruits And
Vegetables
• Celery, Oranges, Strawberries,
Tangerines, Grapefruit, Carrots, Apricots,
Lettuce, Tomatoes, Cucumbers,
Watermelon, Cauliflower, Apples, Hot Chili
Peppers, Zucchini
HEALTHY FATS
• Extra virgin olive oil, expeller pressed
organic canola oil
• Avocado
• Nuts and seeds – especially walnuts
• Cold water fish (wild Alaskan salmon,
mackerel, sardines, herring and black cod)
• Eggs
WHOLE GRAINS
• Quinoa, brown rice, basmati rice, wild rice,
buckwheat, groats, barley, oats
• If your eating a lot of breads try to replace
some of them with the whole grains above.
• When choosing bread always avoid white
bread. Go with whole wheat or whole
grain.
PASTA
• Organic pasta, or rice noodles, bean
thread noodles, and part whole wheat and
buckwheat noodles like Japanese udon
and soba
BEANS
• Beans like Anasazi, adzuki and black, as
well as chickpeas, black-eyed peas and
lentils
Crash Course Into Parkour
Give Away!
***ONLY FOR LIVE WEBINAR
How Many Glasses Of Water
Are You Drinking A Day??
Drink 8 Glasses Of Water A
Day
• Your body is 70% water.
• You want to drink even more when your
exercising.
Your Protein Factor and
Resting Metabolic Rate
Go to this LINK
http://www.herbalifeww.com/au/Distributor_Services/LeanProtein.html
Protein Factor and Metabolic
Rate
• Based on your height and weight, you need to at
least be eating ____ grams of protein a day to
gain extra muscle mass and burn that unwanted
fat.
• Now you don’t want to just cram all of that in at
one meal because your body can only absorb
around 15-30 grams of protein every 1.5 hours.
So you want to eat 15-30 grams of protein
different times through out the day, especially
following your workouts.
Protein Factor and Metabolic
Rate
• Based on your height and weight, you also
burn around ____calories a day resting.
You burn even more when you add in
workouts and exercise, so you need to be
eating less calories than you’re burning if
you want to see fat loss. You need to be
eating more calories than your burning to
see gains.
High Quality Sources of
Protein
•
•
•
•
•
Fish (Wild salmon and tuna)
Eggs
Grass-fed lean meats
Almonds, almond butter
Organic, Plain, European (Greek) Yogurt
Supplementation
• Now, supplementation does not replace eating
food. Ideally you’d want all of your nutrients to
come from natural foods.
• But it’s almost impossible to get the right amount
of nutrients throughout the day with a normal
diet. Especially when you have a busy lifestyle
where you don’t have time to be preparing 5-6
meals a day.
• An easy way to get those extra nutrients you
need to achieve the results you want is through
supplementation.
Supplements To Look For
• You want to find a high quality supplement.
Otherwise you will just be wasting your
money.
• I recommend getting on a Multivitamin and
an extra protein powder for after workouts.
Supplements I Take
• I take the same supplements David
Beckham, Lionel Messi, and Rafael Nadal
take.
• Supplementation allowed me to go to the
next level with my busy schedule.
Link To Supplements I Take
http://www.learnmoreparkour.com/tappbrothers-supplements.htm
CLOSING
ALSO The first of the Flexdem designs has just officially launched
and we're offering an introductory 25% discount to all members of
the Get Fit challenge. Simply process an order on the UF store
here - http://shop.urbanfreeflow.com/flexdem-wear-c-43.html and
when you get to the discount code box, enter the word TAPPED
(in capitals). For clarity, they DO ship worldwide.