Home Fitness Specialists.

 

Take this quick questionnaire to find out what your metabolic type is, and follow our quick step guide to maximise your weight training. Simply answer Yes or No to following questions by taking a quick note (Yes = 2 points, No = 1 point) and add up your score at the end. We'll explain what it means for you and recommend the best action to take.

 

My body shape is:

 

By nature rather strong      Yes / No

By nature not so strong      Yes / No

 

While exercising:

 

You easily put on weight?       Yes / No

 

Are there fat pads over your muscles?       Yes / No

 

When you don't take care too much do you put on weight easily?       Yes / No

 

Result of your test: Add up your total score

 

 

 

5 to 7 points = Fast Metabolism Type

Your body is slim and rather wiry and you don't have a lot of fat in total. In spite of hypertrophy muscle training it's hard to put on weight.

 

8 to 10 points = Slow Metabolism Type

Your body has a strong bone structure and a higher percentage of body fat. With hypertrophy muscle training muscles develop very quickly.

 

 

 

Fast metabolism type:

 

Our recommendations for the hypertrophy of muscles for the fast metabolism type:

 

Eat lots of proteins and good fats

Preferably you should eat more small meals during the day than just one big meal

Drinking plenty of water is highly recommended. Additional to the liquid in the fruits we daily recommend ca. 1,5 litres

And very important:

Regular training at least 3 times per week

Don’t forget endurance!

With endurance the blood circulation of your muscles is increased and they are better nourished.

 

The three main factors for an optimized hypertrophy training:

Weight training at least 3 times per week

Alternation of exercises supports the development of muscles

 

Endurance Training:

at least 20 – 30 minutes per training session

Training 75% of the maximum pulse rate

 

Nutrition:

For a higher sufficiency and for best results we recommend a

substantial supply of carbohydrates and proteins as well as vitamins

given by fruits and vegetables.

 

The nutrition concept for the fast metabolism type:

 

Plenty of food

In every meal carbohydrates like rice, potatoes, bread, pasta and wholemeal products should be integrated. With this

your body can use the energy necessary for the training and afterwards he is able to regenerate faster. Additionally you should eat a lot of fruits, as well as vegetables and proteins. Proteins are included in meat as well as in milk products (preferably low fat!) as well as vegetable proteins such as legumes and nuts.

 

Eat less of...

You should avoid rich meals as well as sweets because they harm your goal. It’s evident that it is useless to say that you

should not drink alcohol and smoke.

 

 

 

Slow metabolism type:

 

Our recommendations for the hypertrophy of muscles for the slow metabolism type:

 

Eat lots of proteins and good fats

When you belong to the slow metabolism type to some extent you should eat 3 times per day if possible at the same time

Drinking plenty of water is highly recommended. Additional to the liquid of the fruits we daily recommend ca. 1,5 litres.

And very important:

Regular training at least 3 times per week

Don’t forget endurance!

With endurance the blood circulation of your muscles is increased and they are better nourished.

 

The three main factors for an optimized hypertrophy training:

Weight training at least 3 times per week

Alternation of exercises supports the development of muscles

For the fat burning more repetitions with lower weights is required.

 

Endurance Training:

At least 20 – 30 minutes per training session

Training 75% of the maximum pulse rate

Through endurance training unintentional fat pads can be reduced.

 

Nutrition:

A substantial supply of proteins as well as of vitamins taken by fruits and vegetables are strongly recommended. If possible carbohydrates should just be taken after training. Eat what your body requires and not just what you like the most!

 

The nutrition concept for the slow metabolism type:

 

Several times

You should eat a lot of fruits, as well as vegetables and proteins to accelerate the development of muscles. Proteins are included in meat as well as in milk products (preferably low fat!) as well as vegetable proteins such as legumes and nuts.

 

Eat less of...

Rarely you should eat carbohydrates such as rice, potatoes, bread, pasta and whole-wheat products because they might thicken. You should as much as possible avoid rich meals as well as sweets because they harm your goal. It’s evident that it is useless to say that you should not drink and smoke.

 

 

 

The most important energy suppliers:

 

“Good” fats

Fats are a main nutrient because they content full energy. You need them i.e. because certain vitamins can just be absorbed by the body in the combination with fat as these vitamins are liposoluble. These vitamins are i.e. A, D and E.

“Good” fats you find in fish, rapeseed oil, olive oil and walnut oil.

 

Carbohydrates

Carbohydrates are simple, double and multiple sugar. They are differentiated in digestible and indigestive carbohydrates (dietary

fibres). They are well known as fast energy suppliers. The body is also able to save them as fat. They have immediately influence on the level of blood sugar and on the production of insulin.

 

Before the start of the training you should pay attention to the fact that your reservoir of carbohydrates is full. This will give you power for the training. After the training you should fill up quickly the reservoir of carbohydrates so that you can accelerate the hypertrophy of the muscles and to reduce the time for regeneration.

 

Carbohydrates we find in the following aliment: Pasta, rice, potatoes, bread, bun and in sweets.

 

Like this you supply your body with carbohydrates:

Sugar is the fuel and energy supplier for your body! Guarantee that you eat enough of them. While doing hypertrophy training your metabolism works on full speed and therefore needs the adequate energy. Pay attention that the reservoir of sugar before starting with the training is full. Also after training it is immediately necessary to fill up again the reservoirs.

 

Proteins:

Proteins (amino acids) are well known as the basis for life. They are extremely important for the muscle construction as well as for other organs. For metabolism they are the energy suppliers. There exists a higher need of proteins when doing muscle hypertrophy training. Therefore we recommend to cover the need for protein to 25 to 35% of animal or vegetable proteins.

Proteins you will mainly find in poultry, meat, eggs, milk, legumes and nuts.