The skinny man
The workout: Gain muscle
“Compound lifts like squats, deadlifts and clean and
jerks use multiple muscle groups and stimulate an increase in testosterone,”
explains Halabi. “This will help build muscle.”
Nutrition: Bulk up
“Consume 500 calories more per day,” says sports
nutritionist Gavin Allinson. “Try a protein and carb shake, followed by chicken
and rice with peanut sauce.”
Advice: Get on the scales
“Weigh yourself once a week on the exact same scales,”
advises Ricky Hatton’s former nutritionist Kerry Kayes. “The gains will be much
more noticeable and help to boost morale.”
Style: Get fitted
“Buy yourself a slim-fit suit and use different
colours,” says fashion and lifestyle stylist Jerry Khan. “Charcoal and a
lighter shirt will work well.”
The big lad
It’s OK, we understand. You’re just ‘big boned’.
“Endomorphs have a slow metabolism and therefore a tendency to store body fat,”
says Halabi. “They can put on weight very easily.”
The workout: Lose the spare tyre
“Try two minutes running at 75 per cent of top speed,”
says Halabi. “Rest for two minutes, repeat five times. By doing high intensity
interval training, you’ll be burning calories long after you finish.”
Nutrition: Get lean
“Cut back on carbs like rice, potatoes or pasta,”
explains Allinson. “A spinach and mushroom omelette, or salmon and stir fried
veg, are good options.”
Advice: Be realistic
“Don’t set any big weight-loss goals which seem so far
out of reach,” says Kayes. “Set small, achievable weekly targets of one or two
pounds to help you stay motivated.”
Style: Dress to your strengths
“If you’re not tall, avoid wide trousers or slim-fit
clothing,” Khan says. “A single-breasted jacket will flatter your shape.”
The beefcake
Do you bend over to tie your shoelaces and sprout a
six-pack? Halabi says: “Some people are blessed with muscle mass and low body
fat. They process food well and respond quickly to weight training.”
The workout: Maximise your gains
Halabi says: “Kettlebell exercises and Olympic lifts
[the snatch, and the clean and jerk] will maximise a gifted athlete’s potential
by improving power, strength and speed.”
Nutrition: Boost recovery
“Training burdens the immune system,” says Allinson.
“Eat lots of fruit and veg. Red cabbage, beetroot, carrots and squash will all
aid your recovery.”
Advice: Challenge yourself
“Organise a holiday or photo shoot and give yourself
12 weeks to get in perfect shape,” recommends Kayes. “That way you’ll stay
focused and won’t take your body for granted.”
Style: Flaunt it
“You can get away with pretty much anything,” adds
Khan. “Try a skinny or tailored fit suit to emphasise your fine physique.”
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