Category: Uncategorized

28/10/2021

share

tweet

share

If there is one thing every bloke who walks into the gym wants, it’s bigger biceps.

During my late teens, I would spend countless hours online rummaging through clickbait articles trying to find the ‘best’ muscle-building routine for arms that would spin the ladies head and make them hot and bothered (mostly bothered) when you as so much breathed near them.

To my dismay,

Such plans were often being flogged by soy-faced, roid-raging imbeciles whose batshit programmes were just about as helpful as simultaneous epidemics of famine and obesity.

How was I meant to build mountainous, sleeve-hugging biceps now?

One only needed to go back even further (to the mid-1960s to be exact) to notice that such arms were being donned by one of bodybuilding’s true superstars, awing crowds and garnering attention wherever he walked.

That man was none other than Larry Scott.

Combining a likeable and affable persona with colossal 20-inch arms, bulging deltoids and a huge beer-barrel chest, Larry Scott personified the complete physique.

In this article, we will be covering one of his foundational arm routines that would help him clinch numerous bodybuilding titles and go down in history as one of the greatest bodybuilders to have ever graced the stage.

But first, who was Larry Scott?

Who is Larry Scott?

Larry Scott, nicknamed ‘The Golden Boy’ and ‘The Legend’ was an American bodybuilder who won the inaugural Mr. Olympia competition in 1965 and again in 1966 before retiring.

Following his retirement, Scott continued to popularise the sport of bodybuilding around the world.

He would work as a physique model and personal trainer where his clean-cut, all-American image would land him on the front cover of many popular health and fitness magazines.

Later, he would go on to amass an impressive catalogue of books, interviews and magazine articles that would inspire the next generation of bodybuilders including Arnold Schwarzenegger and Frank Zane.

Despite going down in history as one of the greatest bodybuilders to have ever lived, Scott possessed very little genetic potential when he first started training with weights in the 50s, with his narrow shoulders having been a particular weak area.

Later in his career, Scott would seek training advice from Vince Gironda, another well-known bodybuilder and personal trainer during the ‘Golden Era’ of bodybuilding (and someone we’ve covered extensively at CheckMeowt).

Under Gironda’s tutelage, Scott became famous for his fantastic arm development, particularly his impressive and unusually long biceps with his arms spanning 20-inches in size – something unseen and unheard of during the 60s.

However,

This development did not come overnight and the exact workout Scott used in the early days of developing his arms was documented in his booklet called: ‘How I Built My 20-Inch Arms’ which we will be covering in more detail.

Overview

Larry Scott’s arm workout is a basic arm routine designed to increase the size and strength of the arms.

It is split into 2 separate workouts, with workout 1 (the primary routine), focused on developing muscle mass and size whilst workout 2 is focused more on definition and shaping of the arms.

Scott stresses that workout 2 is to only be used once workout 1 grows stale or when you begin to plateau.

Either way,

This routine will flip your entire arm day upside down and leave your biceps ripping the sleeves off your shirt after one cycle.

Larry Scott Workout: How To Build 20-Inch Arms

Workout 1

Exercise	Sets	Reps
Barbell Curls	3	8 – 10
Incline Dumbbell Curl	4	8
Reverse Barbell Curl	3	10
Standing Triceps (French) Press	4	10
Incline Barbell Triceps Press	3 – 4	8
Lying Dumbbell Press	4	10 – 12

Workout 2

Exercise	Sets	Reps
Flat Bench Dumbbell Curl	5	10
Bent Over Barbell Concentration Curl	3	10 – 12
Dumbbell Kickbacks	4	10 – 12
Barbell Kickbacks	4	10

Examination

Larry Scott’s workout to develop 20-inch arms is a timeless arm routine embedded in the ‘Golden Era’ of bodybuilding.

Despite being a ‘first generation’ steroid user in the 60s, this routine is still perfect for the beginner and intermediate lifter who wants to blow up their arms completely drug-free.

Whilst not being blessed with superior genetics, Scott’s robust arm routine allowed him to go on to develop impressively thick biceps and ridiculously defined horse shoe triceps.

At first glance:

His 20-inch arms routine is nothing spectacular by today’s standards, with popular exercises such as barbell curls, reverse barbell curls and lying dumbbell press all performed regularly within the 8 to 12 rep range across 3 to 4 sets.

However,

Scott was a firm believer in targeting the arms from many different angles and included exercises such as the flat bench dumbbell curl, bent over barbell concentration curl and barbell kickbacks that are not performed in many gyms today.

When speaking about the flat bench dumbbell curl, Scott mentions:

“Even though this is one of the very best exercises for the lower biceps that exists, I think I can count on the fingers of one hand the number of fellows I have seen do it. I picked it up from Lou Degni, and have used it ever since.”

It was these exercises in particular that Scott attributed to giving him his well-rounded arms.

If that wasn’t enough:

When explaining barbell kickbacks in his booklet, he also states:

“I stole this movement from George Payne’s routine, and if you can show me anyone with better definition in this area I’ll give you an inch off my arm!” 

As a 2x Mr. Olympia, I know I’d much prefer taking bodybuilding advice from Larry Scott than your typical self-obsessed, steroid-abusing ‘fitness influencer’ who has as many titles to his name as the half a brain cell he possesses.

Notes

Frequency

Larry Scott’s arm workout is to be performed for a minimum for 3 days a week for 8 weeks.

As mentioned earlier, workout 1 is designed to promote size and strength of the arms, whilst workout 2 is focused more on shape and definition.

Scott prescribes sticking to workout 1 for as long as you continue to make some formidable gains. If, however, the training plan begins to grow stale, you should begin moving on to workout 2.

He also recommends performing these routines at the end of your workout before you leave the gym and suggests incorporating it as part of a split routine program (i.e. upper body and arms on one day and lower body the next) as each workout is extra heavy.

Thus, performing this routine on non-consecutive days (e.g. Monday, Wednesday, Friday) would be the most optimal.

Progressive Overload

In order to continue making progress on this routine, Scott recommends typically adding an additional set to each exercise after 1 month to avoid plateauing.

Additionally, for every exercise that you can comfortably perform the required reps on each set, Scott also recommends increasing the weight when you’re also increasing the number of sets performed.

A good starting place to increase the poundage is to add an extra 2.5kg/5lbs on to each side of the bar.

Gradual progression is key if you really want to develop improve the size, strength and definition of your arms. It is a good idea to journal your workout each time (exercise, sets, reps, poundage) in order to systematically improve your results.

Partial Reps

Scott prescribes performing partial reps (what he calls ‘burns’) at the end of a set to really encourage muscle growth.

This simply involves performing only half of the movement when you’re unable to perform a complete rep of an exercise.

This has the effect of increasing more blood flow into the working muscle and breaks down the muscle tissue at different ranges of the movement to ensure that it is nigh on impossible to complete the movement at any range (i.e. the shortening and lengthening phase of the muscle during the lift).

He states:

“This is a relatively new bodybuilding method that has been coming into vogue recently. It can be used on most exercises, especially arms, and is simply partial movements at the end of a set.

At that time your muscle is too tired to do another complete rep, so you substitute burns until your muscles begin to ache from lack of oxygen. This aching, burning sensation is responsible for the name of the principle, and will give you added desirable muscle qualities when applied properly.

To the novice this may sound like a lot of nonsense, but this is the proven way to build muscle, proven by me and a lot of good bodybuilders of the past. Follow the exercise advice strictly as prescribed and save your skepticism for other things.“

Barbell Curls

Larry Scott advises the following when performing barbell curls:

“In your training you should handle all the weight you can while still maintaining good form.

Hold the bar with the knuckle side of the hands just outside the thighs, and curl the weight up until the bar reaches your chin. Then lower the bar with the same deliberation that you raised it with, completely extending the arms.”

He recommends that you should begin with 3 sets of 8 to reps with a moderate weight for at least a week or two. Then you should begin increasing the poundage thereafter as often as you can whilst still maintaining good form.

Adding a total of 5kg (11lbs) to the bar where possible is a good place to start.

For the fist month, stick with 3 sets and thereafter, increase this to 4 whilst sticking to the same number of repetitions (with the additional poundage added).

Incline Dumbbell Curl

Larry Scott’s key takeaway for this exercise is as follows:

“The dumbbells are to be raised only up to the point where gravity takes the strain off the biceps and the dumbbells want to fall back to the shoulders. Slowly lower the weights until the arms are fully extended again, and be extra sure to keep the palms up all the time and keep the wrist so the inside of the palm is level with the outside. Don’t let the dumbbell pressure turn the wrists in.

This tip will enable you to keep the strain on the belly of the muscle, and will make the difference between good gains and none at all. There is generally one key point in any exercise that will make the difference between it being a good one and a bad one.

In this case it is the palm position, so keep this in mind every time you do your curls.”

Begin by performing this exercise for 4 sets of 8 reps with a weight that will allow you to complete the movement with good form.

Ensure you keep adding poundage to the dumbbells over time and increase the number of sets to 5 after a month whilst keeping the reps the same.

Reverse Barbell Curl

Perform 3 sets of 10 reps using a moderate weight and keep this the same after one month.

Ensure you use good technique and avoid adding excessive weight onto the bar unless this exercise is beneficial for you.

Standing Triceps (French) Press

For this exercise, Larry Scott notes:

“This is an excellent movement for bulking up the long head, or underbelly of the triceps. The hands should be about six inches apart and the elbows held as high as possible. And, keep them in this position throughout the movement while also keeping your body perfectly straight.

To use sloppy form and move around will only be cheating yourself of gains in the end.”

Start off performing this exercise for 4 sets of 10 reps and increase the poundage as often as possible (adding 5kg/11lbs onto the bar each time).

After one month, increase the number of sets to 5 and begin experimenting with 8 or 10 reps. Use whichever reps gives you the best overall pump.

Incline Barbell Triceps Press

When performing this movement, Larry Scott instructs:

“Hold the bar so that only an inch or so is between the hands, and again keep your elbows absolutely still. As in most triceps movements aimed at bodybuilding, if you move the elbows the stress of the movement is transferred from the triceps to the deltoids.

Press the bar directly overhead, keeping it on a plane right above the eyes throughout the movement. Make sure to lock out completely, and lower the bar slowly, again keeping equal stress on the downward trip as well as the upward one.”

Start off with 3 to 4 sets of 8 reps. Larry Scott notes that the increase in strength in the triceps as a result of this exercise is vast so be sure to keep adding poundage to the bar as frequently as possible.

However, this exercise can cause elbow discomfort for some, so it’s always important to keep an eye on this and only move to 5 sets at the end of the month if you are able to do so.

Lying Dumbbell Press

When performing this exercise, it is important to keep the elbows straight up (pointing to the ceiling) and the dumbbells in a fixed parallel position.

Extend your arms out with the dumbbells until they are fully locked out and lower them in a slow, controlled fashion whilst keeping the tension on the triceps.

Larry Scott notes:

“By now your triceps are getting pretty tired, so a little cheat will be allowed in this movement.  JUST A LITTLE!”

Flat Bench Dumbbell Curl

This exercise is rarely performed in the gyms of today, but is arguably one of the best exercises you can perform for the lower biceps.

When performing this movement, the bench must be high enough to ensure the dumbbells do not touch the floor when your arms are lowered. With your elbows pointed in towards the hip, slowly lift the weights up until the tension in your biceps begin to ease, then lower the weights again.

It is important that you keep your elbows pointed in throughout the entire movement and your palms remain flat without rotating inward for maximum effect.

Perform this exercise for 5 sets of 10 reps. After one month, increase the number of sets to 6 whilst keeping the reps at 10. Try and increase the poundage wherever possible too

Bent Over Barbell Concentration Curl

With your upper body bent over, hold a barbell with your hands roughly 6 inches to shoulder-width apart and curl the bar up to your nose whilst keeping your elbows pressed into your quads.

When lowering the weight, you don’t need to extend your elbows all the way down, just ensure you reach a point where the tension on your biceps begin to ease and repeat.

Scott argues that this is one of few exercises where one really needs to apply mind-muscle connection in order to fully benefit from this movement.

Get your mind into the biceps and control every single rep thinking of the blood surging into the muscle fibers and making the biceps grow.

Perform at least 3 sets of 10 to 12 reps for this exercise. After one month, look to increase the sets performed to 4 or 5.

Dumbbell Kickbacks

Scott liked to perform this exercise by making is upper body parallel to the floor and using a bench to place his non-working hand on for better stability and form.

From a hanging position, bring your forearm up until your tricep contracts behind you and you cannot extend your arm up any further.

Ensure you are bringing the weight up with a little push, avoiding swinging and that your arm is fully extended at the elbow. This is the key point of the movement that will determine whether you will make gains or not.

Larry Scott notes:

“This movement will not produce great size in the triceps, but will help to carve out an impressive hardened look in the horseshoe part of the muscle.

This has long been my favorite exercise, for the triceps can be developed with it so it can be seen to full advantage while just hanging at the side.

In other words, there’s no need to go around flexed, the triceps when developed properly can look breathtaking just hanging relaxed!”

This exercise is to be performed with a minimum of 4 sets of 10 to 12 reps. After 3 – 4 weeks, look to increase the number of sets whilst keeping your reps the same and also concentrating on the movement.

Barbell Kickbacks

This exercise is performed in a similar fashion to the dumbbell kickback, only with a barbell.

Hold the barbell behind you with your palms facing away and with the bar slightly touching your lower body. The movement is performed by acting as if you are going to throw the bar away from behind you which will require fully extending both arms.

Hold the contraction behind you for a count of 5, then let it slowly return to the lower body.

Larry Scott states:

“This is a finishing off movement, purely for development at the juncture of the triceps heads, the horseshoe area. Is range is very limited and the exercise is almost all cramp.”

Repeat this movement for 4 sets of 6 reps, and keep this system up whenever you use this exercise.

Diet

As a natural ‘hard gainer’, earlier in his bodybuilding career, Scott took nutritional advice from his mentor Rheo Blair who owned the largest and most popular supplement line at the time: ‘Blair’s Protein’.

Blair advised Scott that “you need maximum nutrition to achieve maximum results” and that “everything is chemical”.

By following Blair’s advice to a tee, Scott attributed 80% of his success to the Blair’s nutritional program.

Like Vince Gironda, Larry Scott was advised to focus on a high-protein, low fat and low carb diet (consuming no more than 50g of carbs a day).

His diet primarily consisted of:

• Three eggs throughout the day

• Lean meat and cottage cheese x3 (breakfast, lunch and dinner)

• One cup of cream and milk each mixed with two-thirds cup of Blair’s protein powder x3

Anything made of sugar or flour was excluded in his diet alongside fruits/fruit juices and other high-carb foods (potatoes, rice, beans, pasta, alcohol) as well.

In other words,

The above is an extended version of the steak and eggs diet that was also advocated by Vince Gironda.

Vince Gironda was Larry Scott’s coach throughout his peak training years so Scott was also greatly influenced by his teachings too.

On top of the above foods, Scott frequently took some additional, Blair-approved supplements to support his muscle-building requirements.

This included:

• Desiccated beef liver capsules

• Hydrochloric acid capsules

During contest preparation, Scott would be taking over 100 capsules a day of the above vitamins and minerals.

By today’s standards, taking over 100 capsules daily is a surefire way to cause issues, so be sure you are following the recommended doses displayed on the packaging of any supplement.

Recovery

It goes without saying:

Aim to get at least 7-9 hours uninterrupted sleep every night in order for your muscles to maximise your body’s recuperative powers and channeling hormone release into muscle repair and growth.

Avoid high impact activities during your recovery days.

Thoughts

Larry Scott’s workout for building 20-inch arms is a simple and effective routine for building neck breaking arms.

Consisting of 21 – 22 sets in workout 1 and 16 sets in workout 2 which will continue to increase as the months go on, makes it an ideal workout for both beginners and intermediates.

Because this plan is very simplistic in it’s nature, it is easy to plateau once your arms begin to get accustomed to the exercises, sets, reps and poundage.

Thus,

Progressive overload is a key component of this plan to ensure you continue to push the limit and avoid getting into a rut.

As Larry Scott prescribes performing either of these routines at the end of each workout, I felt it made each workout far more effective (especially after performing full-body routines) as my arms were already slightly fatigued from most of the compound movements.

This then allowed me to really dive into the working muscle on each exercise to completely fatigue my biceps, triceps and forearms making the pump unreal and just making me feel like a complete badass.

After a few weeks of doing this, I noticed more of a peak developing on my biceps (the flat bench dumbbell curl gave me an unbelievable burn each and every time) and my triceps really developed a more defined horse shoe shape with the barbell kickbacks being a great exercise in particular.

Personally,

I would not dedicate a single day just to perform these workouts.

I tried this myself a few times and just felt like it wasn’t the best use of time, nor did it allow me to experience any real lasting effects as my arms were not pre-fatigued (and also because I’ve been lifting for a few years now).

I felt like my arms were more inclined to grow after performing a few sets of heavy compound movements such as squats and deadlifts prior to either of the arm routines as these exercises in themselves are great at releasing HGH (human growth hormone).

With all that excess flowing through the body due to the level of intensity and energy used in those movements, it will naturally benefit the arms too.

All-in-all.

Larry Scott’s workout for 20-inch arms is a great training plan to follow to really ramp up development in this area and is arguably one of the best arm routines I’ve ever come across.

Conclusion

To summarise:

Larry Scott’s arm workout is an excellent routine to increase mass and definition of the arms.

If you think simply going through the motions of each exercise will result in any noticeable difference, you’re in for a rude awakening.

There’s no denying that Larry Scott’s real secret was good old-fashioned hard work.

With that said,

Understanding Larry Scott’s closing remarks will make all the difference as to whether you will develop arms even Popeye the Sailor Man would be envious of:

“You must attack your workouts with vigor and enthusiasm. Remember, the biggest obstacle in the path of every bodybuilder is indifference.

You must motivate yourself every workout, think of the exercises you are doing and how you are going to do them better than last time. You must push ahead, keep on the path to progress and avoid those old demon stale periods.

If you approach your training with these thoughts in mind, nothing can keep you from obtaining results.

Most of all, don’t listen to discouraging or disparaging remarks… I got them by the bucketful, but I said the heck with them.

I made up my mind that I could do it, and I did. So can you. You can and will improve. But no one can do it for you; you must hit those weights yourself.”

What Do You Think?

Have you tried this routine or are thinking of giving it a go?

Have any questions or comments?

Let us know in the comments section below!

The Benefits of a Prenatal Personal Trainer: Empowering Pregnant Women Every Step of the Way

Pregnancy is a remarkable journey filled with joy and anticipation, but it can also have some not-so-comfortable downsides. The physical changes that come with pregnancy can lead to discomfort, pain, and an increased need for support. That’s where the expertise of a prenatal personal trainer comes into play. If you’re passionate about helping expectant mothers on their journey, we even have a pre + postnatal course and certification so you can become certified to help any expecting mama.

Understanding the Role of a Prenatal Personal Trainer:

1. Alleviating Pain and Discomfort:
– Physical pains like backaches, pelvic pain, and postural imbalances are common during pregnancy. A personal trainer who’s been taught and certified for pregnancy can design exercise programs tailored to alleviate these uncomfortable sides of pregnancy.
– By incorporating safe and effective exercises, a trainer can help reduce muscle tension and promote proper alignment. This gives some much-needed relief for expecting moms.

2. Strengthening the Deep Core:
– As pregnancy progresses, more strain is put on the deep core muscles. These include the abdominal muscles, pelvic floor, and back muscles. Any trainer who’s been certified in pre and postnatal fitness should have a big focus on both finding and strengthening deep core muscles.
– Through targeted exercises, the right trainer can help pregnant mothers maintain stability, support the growing belly, and alleviate strain on the lower back.

3. Preparing for Delivery:
– Labor and delivery require strength, endurance, and mental focus. The right trainer can prepare pregnant women for the marathon of birth.
– A trainer should incorporate exercises that enhance stamina, promote flexibility, and boost overall strength. These exercises can empower women to navigate the birthing process with confidence.

The Benefits of Working with a Prenatal Expert:

1. Expert Guidance and Safety:
– Prenatal personal trainers have specialized knowledge about exercise modifications and contraindications during pregnancy. It’s a big peace of mind for pregnant moms to know their exercises are safe for them and their babies.
– The right, certified, expertise ensures that pregnant women can exercise safely, minimizing the risk of injury and complications.

2. Personalized Exercise Programs:
– Each pregnancy is unique, and a prenatal trainer understands the importance of tailoring exercise programs to individual needs.
– A trainer should consider factors like fitness level, gestational age, and any specific concerns. Then, they can create customized workouts that address the specific requirements of each expectant mother.

3. Emotional Support and Motivation:
– Pregnancy can bring a mix of emotions, and having a supportive trainer can make a huge difference. No mom has to be alone in her pregnancy journey!
– A prenatal personal trainer can provide encouragement, guidance, and a safe space for pregnant women to share their experiences. This helps moms foster a positive mindset throughout their prenatal fitness journey.

Could You Become a Prenatal Personal Trainer?

The journey of pregnancy is transformative, and the support of a knowledgeable prenatal personal trainer can enhance the experience for expectant mothers. By alleviating pain, strengthening the deep core, and preparing for delivery, these trainers play a crucial role in promoting the overall health, comfort, and mental well-being of pregnant moms!

If you’re passionate about empowering pregnant women on their journey and want to become a certified prenatal personal trainer, check out our Knocked-Up Fitness Prenatal and Postnatal Course and Certification! There’s nothing like helping moms-to-be step into this new era of life with confidence and strength!

The importance of upper body strength

Workout 1: Push-ups

Workout 2: Dumbbell chest press

Workout 3: Seated dumbbell shoulder press

Workout 4: Bent-over row

How to know when you’re getting stronger

What to avoid when working out your upper body

Conclusion

The holiday season is fast approaching, and many travelers are gearing up for a well-deserved break. Yet, with rising travel costs and economic uncertainties, the prospect of seasonal escapes means keeping an eye on those costs more than ever.

Whether you are planning a Thanksgiving visit to loved ones, a winter getaway, or a New Year’s adventure, finding affordable hotels for the holidays can help you make the most of your travel budget.

But planning the perfect break is not only about finding a cozy haven at the right price but also about preserving a healthy lifestyle during the holidays – especially with all the festive indulgences on your plate.

From planning ahead and utilizing hotel booking websites to seeking seasonal offers, we will guide you through the process of making the most of your holiday travels without sacrificing your wallet – or your commitment to sleighing your winter fitness goals.

Let’s get started.

Top tips for finding affordable hotels for the holidays

1. Travel comparison sites are your friend

When you want to find and compare accommodation prices quickly, one of the most effective ways to find affordable hotels is to leverage travel comparison websites like KAYAK, Trivago, or Ratepunk.com.

These platforms allow you to search for accommodation based on your destination, travel dates, and budget. Then, voila, you get a comprehensive list of hotel options, along with their prices, amenities, and user reviews. Comparing prices and features this way can help you identify the best hotel deals and make an informed decision in a flash.

2. Contact hotels directly

Since the holidays are one of the most popular times of the year, this means hotels are in great competition with each other. The result? Lots of amazing offers, deals, and packages for you to take advantage of.

While travel websites are valuable resources, it is also a good idea to reach out to hotels directly. This way, you can inquire about potential seasonal discounts or promotions that may not be listed on booking websites. Some hotels offer special rates to guests who book directly, and you can negotiate with the hotel staff to secure the best deal.

3. Explore HotelGyms.com

Keeping those extra pounds at bay over the holidays is a must for travelers who prioritize health and fitness. In this case, HotelGyms.com is a game-changer. Our innovative platform specializes in helping you find hotels with exceptional gym facilities.

What sets it apart is its focus on travel and fitness, making it a valuable resource for when you want to stay fit when traveling. Moreover, HotelGyms.com offers membership pricing, which can help you unlock significant discounts on accommodations. By becoming a member, you gain insider access to exclusive rates and benefits, such as reduced hotel costs and enhanced fitness amenities.

4. Be flexible with dates

Traveling during peak holiday dates often comes with a higher demand for accommodation, leading to increased prices. If your travel schedule permits, consider being flexible with your dates.

Midweek stays are usually more affordable than weekends, and traveling before or after peak holiday dates can save you money.

BONUS: Compare Prices between Platforms

Are you aware that a multitude of platforms provide exclusive pricing deals for their mobile app users? This trend is prevalent across various services, and Booking.com stands as a notable example.

Furthermore, the advantages amplify when you join the Booking.com Genius program. As a member, you not only enjoy the initial app-based discounts but also gain access to a range of additional perks. These benefits can include priority customer service, special offers, and even more discounted rates, all designed to enhance your booking experience and provide greater value.

This dual approach of app-specific discounts coupled with the Genius program membership makes Booking.com an attractive option for savvy travelers looking to maximize their savings and enjoy a more rewarding booking process.

Staying fit when traveling during the holidays

Make it a merry Fit-mas

Of course, it is important to kick back and relax over the holidays, but do not forget about your well-being, too. Maintaining your fitness routine will help you stay energized and combat the fatigue that can accompany long journeys. It also supports your immune system, which is crucial during the holiday season when colds and flu are more common.

Moreover, it is an excellent way to balance out the extra calories from holiday treats – guilt-free. To help you maintain your fitness regimen, consider using our GymFactor. This unique tool helps you discover hotels with outstanding fitness facilities.

We also made our GymFactor available for Booking.com and KAYAK, by installing our new free Browser Extension, works on Google Chrome and Microsoft Edge.

Use on-the-go workout apps

When you are away from home, workout apps like Fitbod and Freeletics can be your best companions. They offer a wide range of workouts that require minimal or no equipment, be it bodyweight exercises, cardio routines, or strength training sessions – all tailored to your fitness level and goals.

You can break a sweat from the comfort of your hotel gym, room, suite, or if you are brave enough to face the outdoor chill… the local park.

Consider winter wonderland workouts

Incorporating physical activity into your plans is a fantastic way to explore your destination while staying fit when traveling. Instead of always relying on taxis or public transportation, opt for refreshing walking tours, bike rentals, or hiking adventures.

You will not only stay active but also discover your beautiful destination from a unique perspective.

Do not forget your sneakers

Although it is tempting to pack those elasticated waist pants, do not forget to stuff your suitcase with your activewear essentials. Think about bringing lightweight, portable fitness equipment such as resistance bands, a jump rope, or a yoga mat.

These items take up minimal space in your luggage but can greatly enhance your workout options, whether at your hotel gym or outdoors. Must-packs are your workout attire, comfortable sneakers, and a reusable water bottle to stay hydrated.

Savor festive flavors with no regrets

Part of the joy of the season is of course the roast turkey, sticky cranberry sauce, and plenty of pie. Of course, it is also essential to maintain a balance. When you do enjoy those seasonal specialties, keep portion sizes in check.

Also, when dining out on your winter escape, opt for healthier choices on the menu, such as salads, lean protein, and grilled vegetables.

Additionally, having healthy snacks like nuts, fruit, or protein bars on hand can help you resist unhealthy temptations while out and about during the day.

Wrapping up your holiday escape

The key to a fulfilling winter break lies in striking a balance between affordable travel and maintaining a healthy lifestyle. The good news is this is achievable, even during these current times of economic uncertainty. 

Here is how, in summary, so you can find affordable hotels for the holidays in confidence.

Holiday travel budget tips

• Plan ahead and use hotel booking websites for affordable accommodation.
• Reach out to hotels directly for potential unlisted discounts and promotions.
• Explore HotelGyms.com for fitness-focused travel and hotel gyms, offering membership benefits and reduced hotel costs.
• Be flexible with travel dates to save money, considering midweek stays and non-peak times.

Staying fit during holiday travel

• Utilize tools like HotelGyms’s GymFactor to find hotels with top fitness facilities.
• Use on-the-go workout apps like Fitbod and Freeletics for convenient exercises.
• Incorporate winter wonderland workouts by exploring destinations through walking tours, bike rentals, or hiking.
• Pack activewear essentials, lightweight fitness equipment, and a reusable water bottle for staying active on the go.
• Opt for healthier menu choices when dining out, such as salads, lean protein, and grilled vegetables.
• Carry healthy snacks like nuts, fruit, or protein bars to resist unhealthy temptations while exploring.

Ready to book your affordable winter escape with wellness in mind? Your perfect holiday escape awaits at HotelGyms.com. You can explore budget-friendly hotels with first-class fitness facilities, plus uncover exclusive rates and membership benefits.

When you want to source the best hotel gyms around, consult our handy Browser Extension.

06 Dec Reversing Skin Aging: The Science Behind Peptides with Alessandra, Chief Scientific Officer of OneSkin

✅ Try ONEskin HERE and get 15% off by using the code ‘NATALIEJILL’ at check out

Is your skincare actually working? Or are you just throwing money at products that don’t deliver?

In this episode of Midlife Conversations, I share the raw truth about my skin at 53. Despite trying all the things—creams, treatments, you name it—I’m still navigating the changes that come with aging skin. But here’s the good news…

I brought in Alessandra, the Chief Scientific Officer of OneSkin, to uncover something game-changing. What’s the real deal with the OS-O1 peptide everyone’s talking about? Can it really tackle skin aging at the root? And why is inflammation such a big player in this story?

Alessandra’s journey from Brazil to founding OneSkin is just as fascinating as the science behind this revolutionary peptide. We’re diving into collagen, inflammation, and how to make your skincare routine actually work for you.

Want to know when to use these products? Or if they’re really worth it? Listen in!

How Did OneSkin Come to Play? 

With a background in stem cell biology and wound healing, a team of women founded OneSkin. Their goal was to innovate and build on what REALLY works when it comes to anti-aging skincare. Prior to OneSkin, the gold standard of skincare were ingredients like retinoids and hydroquinone that were originally founded in the 50s, were claimed to be healthy, but they were not designed to address root causes of skin aging below the surface. 

In addition to those ingredients being hard on your liver, they can also cause irritation and sensitivity in their process – AND – they’re not even SOLVING the aging skin issue. This is where OneSkin shines apart from the “competition”. 

The OneSkin Topical Peptide Difference 

OneSkin is a topical peptide. I know we have heard that topicals do not work and that they must be ingested. However, when you ingest things like collagen, for example, while it can help minimize the appearance of SOME fine lines, the benefits are not targeted JUST to the skin. 

When you apply a topical peptide, it is acting directly ON the skin. OS-01, OneSkin’s proprietary patented peptide, is the first ingredient scientifically proven to reverse skin’s biological age. 

As we age, we get collagen breakdown, produce less collagen, get sagging, and hyperpigmentation. We start accumulating damaged cells that contribute to dysfunction tissue. Prior to OneSkin, products don’t target these dead “zombie” cells in the skin. 

After testing over 900 molecules, OneSkin found a molecule that reduced the burden caused by the zombie cells, reduced the accumulation of them, and leaves you with less of what is driving aging from the root cause. 

The OS-01 peptide improves DNA repair, increases skin function, produces more collagen, stronger barrier, smoother skin, more firm skin, and improvement of skin elasticity. 

How Long Does It Take for OS-01 To Make a Difference? 

From clinical studies there has been proven significant improvements in elasticity, firmness, and hydration within 3 months. I personally experience these improvements and I am only at month two of using these products! 

• 95.5% of participants saw improved skin evenness, radiance, pores and firmness*
• 87% of participants saw a reduction in the appearance of fine lines & wrinkles*
• 100% of participants saw improved skin smoothness and overall appearance*
• Participants skin’s barrier function improved by an average of + 15%*

*Shown in a 12-week clinical study performed by a third party research organization with 22 participants (OneSkin manuscript in process of publication)

How to Use OneSkin 

Ideally you start to use OneSkin when you first start seeing the signs of aging in your skin. The earlier you start is great – preventing is always better than reversing. BUT, even if you already have signs, it can still HELP avoid further damage later on. 

The way that OneSkin works best is to use the entire system. However, even if you just added one product from OneSkin that has the peptide, it will still make a difference! 

The OneSkin product should be applied first on clean skin for maximum absorption. OneSkin is a super safe product to use, but still be sure to not apply on damaged skin with open wounds. 

More Tips for Great Skin

• Simplify your skincare routine and use great skincare products
• Stay hydrated with clean water and minerals 
• Exercise daily 
• Eat healthy foods, avoid added sugars and processed foods 
• Prioritize getting good sleep 

This and more in this episode! Give it a listen! 

I personally LOVE using this line and I know you’re going to LOVE this line, too! Use code NATALIEJILL to save 15% off new orders HERE!

🎙️ Want to listen in on a LIVE recording of Midlife Conversations? You can listen in, hear the episode unedited prior to launch AND stay on and ask your questions to the guest! (Don’t worry! We won’t air your questions so you can stay anonymous!) Go toJoin.Midlifeconversations.com to learn more

Are you looking to build bigger and stronger Lats? Then why wait if you have some tested exercises as a solution? Do you know that the latissimus dorsi muscle, or LATs for short, is one of the largest muscle groups in your upper body, responsible for pulling your arms up and down.

Building strong and defined Lats enhances your physique and improves your performance in various upper body exercises. This blog entails the top 9 exercises to achieve bigger and stronger Lats.

No matter if you are a beginner or an advanced lifter, you’ll have the proper technique, form, and sample workouts to reach your fitness goals.

1. Anatomy of the Latissimus Dorsi AKA “LATS”

The latissimus dorsi, or the “Lats,” is a large muscle group on both sides of your upper back. It’s responsible for several vital movements, including pulling your arms down and back, rotating your shoulders, and stabilizing your core. It equips the lower posterior thorax, which aids in different movements.

2. How to Build Stronger & Bigger Lats?

Here are some tips for building your lats stronger and bigger like a pro.

2.1. Focus on Technique and Form

Proper technique and form help a lot to get the desired outcomes for building your muscles. It will minimize the risk of injury. So, engage your Lats throughout the motion to keep your shoulders and back down and elbows closer to your body.

2.2. Vary Your Grips

By varying your grips, such as using an overhand or underhand grip, you can target different areas of the Lats and prevent plateauing. You can use contrasting grips and pick the one that fits your needs.

2.3. Do Not Forget About Compound Exercises

Compound exercises, such as pull-ups, chin-ups, and rows, target multiple muscle groups, including the Lats. These exercises provide the most bang for your buck. They are also essential for building overall back strength.

2.4. Add Variety to Your Workouts

Adding various exercises and workout styles, such as high volume or heavy resistance, can keep your workouts fresh and prevent boredom. New exercises or variations are best for challenging your muscles in new ways.

2.5. Proper Recovery

Proper recovery is essential for muscle growth and repair. You can improve your workout capacity by getting enough rest and recovery time between workouts.

3. 9 Best Exercises for Bigger & Stronger Lats

3.1. Pull-ups

This exercise boosts strength to your chest, shoulders, and forearms. You can do it by following the below steps:

How to Perform:

1. Hold the bar with an overhand grip
2. Keep your hands and shoulders at the same width.
3. Hang with your arms fully extended.
4. Pull yourself up towards the bar, keeping your elbows near the body.
5. Once your chin is above the bar, slowly lower yourself to the starting position.

3.2. Chin-ups

Like pull-ups, chin-ups target your Lats, but with an underhand grip, they also target your biceps. This exercise is a great way to build upper body strength and increase your Lats size.

How to Perform:

1. Hold the bar with underhand grip and keep your hands and shoulders at the same width.
2. Make sure your arms are fully extended as you hang.
3. Pull yourself up to the bar, chin above the bar. 
4. Slowly lower your chin after reaching the top of the bar.

3.3. Lat Pull-downs

Lat pull downs are considered best for targeting the Lats. They can be performed using a cable machine or a resistance band.

How to Perform:

1. Sit at the lat pull-down machine with your knees under the pads.
2. Grab the bar.
3. Pull down the bar towards your chest.
4. Make sure to keep the back straight.
5. Slowly release the bar back.

3.4. T-bar Rows

T-bar rows are a variation of rows that specifically target the Lats.

How to Perform:

1. Stand with your feet and grip a T-bar with both hands.
2. Bend your knees and hinge at the hips.
3. Pull the weight towards your chest and squeeze your shoulder.

3.5. Single-Arm Dumbbell Rows

Single-arm dumbbell rows are an effective exercise for targeting each Lat individually and improving muscle symmetry.

How to Perform:

1. Kneel on a bench with one knee and one hand supporting your weight.
2. Hold a dumbbell in your other hand with your arm.
3. Pull the dumbbell towards your chest, keeping your elbow closer to the body.
4. Slowly release the dumbbell.

3.6. Rows

Rows are another excellent exercise for building bigger and stronger Lats. They can be performed using a barbell, dumbbells, or a cable machine.

How to Perform:

1. Bend your knees slightly and stand straight.
2. Hinge forward from your hips with a flat back and grab the bar or weights.
3. Pull the weight towards your torso and move your shoulders.
4. Lower the weight back down with control and repeat for desired reps.
5. Keep your core engaged and avoid jerking or using momentum to complete the movement.
6. Vary your grip and equipment to target different areas of your back.

3.7. Deadlifts

Deadlifts are a compound exercise that targets multiple muscle groups, including the Lats. They are an excellent exercise for building back strength and size.

How to Perform:

1. Put your toes under the bar and stand with your feet hip-width apart.
2. Hinge at your hips with a neutral spine and your chest lifted.
3. Drive through your heels and lift the bar.
4. Squeeze your glutes.
5. Repeat by lowering the bar back down with control.
6. Engage your core and avoid rounding your back or jerking the weight.

3.8. Straight-Arm Pull-downs

Straight-arm pulldowns are excellent exercises for targeting the lower portion of your Lats.

How to Perform:

1. Stand at a cable machine with your feet and arms extended straight overhead.
2. Pull the cable down towards your thighs, keeping your arms straight.
3. Slowly release the cable back up with the control.

3.9. Assisted Pull-ups

Assisted pull-ups are helpful for beginners who still need to gain the strength to perform a full pull-up. They can be performed using a resistance band or an assisted pull-up machine.

How to Perform:

1. Stand underneath the bar or machine and grab it with an overhand grip.
2. Hang from the bar or machine with your arms straight and keep your feet flat.
3. Engage your back muscles and pull your shoulder down and back.
4. Pull yourself towards the bar or machine until your chin is above it.
5. Lower yourself down with control and repeat for desired reps.
6. Use your legs and the resistance band or machine to assist with your pull-up.
7. Keep your core engaged, and avoid swinging or using momentum to complete the movement.
8. Gradually decrease the assistance as you become stronger and progress toward performing a full pull-up.

4. Sample Workouts for Building Bigger & Stronger LATs

Add exercises that specifically target the muscles to build bigger and stronger Lats. Here are some sample workouts to help you get started:

Workout 1 – Beginner’s Lat Workout

Workout	Reps & Sets
Lat Pulldowns	3 sets with 12 reps
Seated Cable Rows	3 sets with 12 reps
Assisted Pull-Ups	3 sets with 8 Reps
Dumbbell Pullovers	3 sets with 12 Reps

Workout 2 – Advanced Lat Workout

Workout	Reps & Sets
Pull-Ups (Wide-grip)	3 Sets with 10 Reps
Barbell Rows	3 Sets with 8 Reps
T-bar Rows	3 Sets with 10 Reps
Single-Arm Dumbbell Rows	3 Sets with Reps

Workout 3 – High-Volume Lat Workout

Workout	Reps & Sets
Lat Pulldowns	4 sets with 12 Reps
Seated Cable Rows	4 sets with 12 Reps
Pull-Ups (Wide-grip)	4 sets with 10 Reps
Straight-Arm Pulldowns	3 sets with 12 Reps

5. Common Mistakes to Avoid

When it comes to building bigger and stronger lats, it’s about more than just doing the right exercises. It’s also about avoiding common mistakes that can hinder your progress and even lead to injury. Here are some of the most common mistakes to avoid:

5.1. Neglecting Proper Form

Maintaining proper form while doing lat exercises is crucial to ensure you’re targeting the muscles correctly and avoiding injury. Keep your back straight, shoulders down and back, and engage your core.

5.2. Not using enough weight

You must challenge them with enough weight to build bigger and stronger lats. Don’t be afraid to increase your weight as you get stronger.

5.3. Overtraining

While training your lats regularly is important but overtraining can hinder your progress. Give your muscles time to rest and recover between workouts.

5.4. Ignoring Other Muscle Groups

Your lats work in conjunction with other muscles in your back and your chest, shoulders, and arms. Neglecting these muscle groups can result in muscle imbalances and even injury.

5.5. Not Varying Your Workouts

Doing the same lat exercises in every workout can lead to a plateau in progress. Mix things up by incorporating different exercises and varying the number of sets and reps.

6. Tips for Desired Muscle Build and Lats Strength

Here are the tips to overcome your last building mistakes. These tips can greatly help you to aid you in achieving your last strength.

1. Firstly, make sure you add various exercises into your routine to target the latissimus dorsi from different angles. It will help to stimulate muscle growth and prevent plateauing.
2. Secondly, focus on progressive overload by gradually increasing the weight or resistance used in your exercises over time. It will challenge your muscles and promote growth.
3. Thirdly, ensure that you eat a balanced and nutritious diet supporting muscle growth. It means consuming enough protein to repair and build muscle tissues, carbohydrates, and healthy fats for energy and recovery.
4. Fourthly, prioritize rest and recovery. Your muscles need time to repair and grow after intense workouts. So have enough time for rest days and get enough sleep.
5. Lastly, consider working with a trainer or fitness professional to develop a personalized workout plan that targets your specific goals and needs. They can guide proper form, progression, and exercise selection to help you get the most out of your workouts.

7. FAQs

7.1. What Are Some Good Workouts for LATs?

Some good workouts for lats include pull-ups, chin-ups, lat pull-downs, T-bar rows, barbell rows, and single-arm dumbbell rows. Compound exercises, varying grips, and gradually increasing resistance can build stronger and bigger lats.

7.2. What Are the Best Exercises for Enlarging Your Lower LATs?

The best exercises for enlarging your lower lats are pull-ups, lat pull-downs, and rows. Focus on exercises that involve pulling movements that target the lower lat muscles, such as pull-ups with wide-grip, close-grip lat pull-downs, and bent-over rows.

7.3. Should I Perform LAT Pull-Downs or Pull-ups for Wider LATs?

Both exercises are effective for building wider lats, but pull-ups are more challenging and require greater strength. Adding both into your workout routine can lead to a well-rounded lat development.

7.4. How Many Sets and Reps Should I Do with a LAT Pull-down?

It depends on your fitness goals and level. Generally, beginners can start with 3 sets of 8-12 reps, while advanced lifters can perform 3-5 sets of 12-15 reps with heavier weights. Adjust weight and reps accordingly to challenge yourself while maintaining proper form.

8. Final Words

Building bigger and stronger Lats requires proper technique, form, and nutrition. Compound exercises like pull-ups, chin-ups, and rows are best for building back strength.

Varying your grips, gradually increasing resistance, and adding variety to your workouts, can build stronger lats. Moreover, lats are composed of slow-twitch and fast-twitch muscle fibers, which respond differently to various types of training. So, choose wisely what workout you need and what suits your body.

You can achieve impressive results and improve your upper body strength by trying the above-mentioned nine best exercises. They can aid in improving your strength and athletic ability for a desired physique.

If you have ever tried to achieve a fitness goal, you know that it is a challenging task. It involves a tremendous amount of dedication, motivation, discipline, and patience. While it’s simple to get excited at the starting line, the long journey towards fitness is often filled with obstacles and roadblocks. This article is designed to help you understand this process, ensuring you are on course to achieving your fitness goals successfully.

Why is Achieving Your Fitness Goals Important?

Accepting fitness as an essential component of a healthy lifestyle goes beyond appearances. It includes a comprehensive strategy for well-being that promotes general health and vigour. Reaching fitness goals helps people not only look better on the outside but also feel better on the inside, reducing the chance of getting sick and increasing their overall sense of well-being. Beyond the physical realm, the advantages improve mental health by lowering stress and raising mood. Fitness objectives can also be customised to meet the preferences of the individual, whether the aim is strength, flexibility, or endurance. This allows for a personalised and satisfying path to a healthy lifestyle.

The Importance of Setting Realistic Goals

Setting realistic goals is the first step towards a successful fitness programme. The SMART criteria, which stand for specified, measurable, achievable, realistic, and time-bound, must be followed by these goals. Give up on nebulous goals like “getting fit” and opt instead for specific, measurable objectives like “losing 10 kg in three months.” This degree of detail offers a precise road map for advancement and achievement. Furthermore, since every person’s path to fitness is different, it is imperative to avoid the temptation to compare one’s trip with others. 

The Role of Consistency

Consistency is the cornerstone to success when it comes to fitness. It means making fitness a part of your everyday schedule, much like you would with a dental brushing regimen. Although missing a workout once in a while might not be too detrimental to your progress, it’s important to avoid making it a habit to miss workouts because this can undermine your overall fitness objectives. Every day that you diligently follow your exercise programme is a step in the right direction, gradually advancing you closer to your goals.

Creating a Balanced and Nutritious Diet

It takes more than simply exercise to reach your fitness objectives. A balanced and nutritious diet plays a critical role as well. Eating the right kinds of food provides your body with the fuel it needs to perform effectively. You don’t have to cut out all your favourite foods. Instead, make healthier versions of them, balancing your meals with an appropriate amount of lean proteins, whole grains, fruits, and vegetables.

Emphasis on Recovery and Rest

A crucial, yet often overlooked, component of any fitness endeavour is relaxation. It is possible for overtraining to impair immune system function, cause tiredness, reduce performance, and increase the risk of injury. It becomes critical to stress getting enough sleep and to include at least one complete rest day per week, with the intensity of the rest varying according to the demands of your training. 

The Value of Tracking Your Progress

It’s crucial to keep track of your progress and make any required modifications to your exercise regimen to maintain motivation. Wearable technology, fitness applications, or a traditional journal are examples of tools that offer concrete measurements to assess progress and pinpoint areas for development. 

Cultivating the Right Mindset

A positive outlook that includes aspects of self-love, patience, and perseverance is essential for fitness success. Retaining a resilient mental attitude requires understanding that fitness is a journey rather than a destination. Since setbacks are an inevitable part of any transformational process, it is important to anticipate them occasionally. The secret, though, is to resist the urge to quit. It is crucial to prioritise self-actualization over external validation when pursuing fitness objectives, stressing the value of accomplishing goals for oneself as opposed to other people’s approval. 

Enlisting Expert Help

Getting help from experts is a smart move when it comes to your fitness journey; a personal trainer, dietician, or physiologist may all provide invaluable advice and support. This is especially helpful for people who are new to the fitness world or for people who have specific fitness objectives. Experts can customise guidance to meet specific needs, maximising your efforts and improving the overall efficacy of your exercise regimen.

Overall, the process of achieving fitness goals is a transformative journey that extends beyond physical change. It’s about building a lifelong habit of caring for your health and wellness. So, take that first step today towards achieving your fitness goals successfully and enjoy the journey. Remember, fitness is not a race but a lifelong journey of self-improvement.

Stay motivated, stay consistent, and achieve your fitness goals in the best possible way.

Want to improve your diet and fitness levels? First check what your body type is. Here are the best exercise and diet tactics for your body type according to the experts 

Are you eating healthily and exercising more, yet still not getting the results you hoped for? 

‘If you’re struggling to maintain a healthy weight, despite your best efforts, it could be that you’re not working in sync with your body type,’ says Personal Trainer and Sports Therapist Jade Imani who works with sports brand Healthspanelite.co.uk.

‘When it comes to getting fit, there’s no such thing as one size fits all. We all store fat differently depending on our body type. Identifying your body shape can help you to work out the most effective exercise tactics.

We all store fat differently depending on our body type

‘There are four major body types and the way you metabolise and store fat is determined by your dominating gland. The four main body types are adrenal, gynoid, thyroid and pituitary.

‘When your dominating gland is functioning well, it’s easier to stay at a healthy weight. But, when there is an imbalance, it becomes harder to lose weight.  So, the key to keeping fit and healthy is eating foods that nourish and support your body type.‘

READ MORE: Why am I bloated? How hormones affect digestion plus what you can do about it

Body Type #1 Adrenal (Apple)

If you’re an ‘apple’ type, you have good legs with slim, narrow hips. Your weak spot is your waist as you have a natural tendency to store (visceral) fat around the middle.

Visceral, belly fat accumulates deep within the abdominal cavity and too much can raise your risk of high blood pressure, heart disease and diabetes. So, it’s important to keep this type of fat under control.

The issue with apple types is that your dominant glands are the adrenals.  So, you’re particularly susceptible to stress induced weight gain.  When the adrenals produce too much of the stress hormone cortisol, blood sugar and insulin levels go up and this causes you to put on weight around the abdomen.

Best Diet Tactics for Apple Shape (Adrenal)

Sports Nutritionist Rob Hobson who also works with sports brand Healthspanelite recommends:

• Avoid sweet, sugary foods.  Too much sugar feeds unhealthy bacteria in the gut, causes bloating and leads to increased belly fat.
• Check for food intolerances. Common culprits include wheat, corn, milk products, eggs, yeast and soy. Ask your GP to refer you for a health check. Or, seek advice from a Nutritionist.
• Take a daily probiotic to keep gut bacteria in balance.
• Avoid all ultra-processed foods.
• Aim to eat 5 portions vegetables a day and 2 portions of (low sugar) fruit – eg: berries, an apple, leafy greens.
• Eat foods that are high in vitamin C – eg: strawberries, bell peppers, greens (as above).  Vitamin C helps to reduce cortisol levels.  
• Have protein with each meal to keep blood sugar levels balanced – eg: meat, fish, eggs, nuts and seeds. 
• Eat low GI (Glycaemic Index) foods – eg: wholegrains (dark breads, wild/brown rice), low sugar fruits (eg: berries, apple) to keep blood sugar levels stable. 
• If you’re stressed, eat more foods that are high in vitamin B – fish, eggs, vegetables, nuts, seeds etc.   
• Drink ginger tea to aid digestion. 
• Avoid fatty, salty foods, caffeine and chocolate, as these over stimulate the adrenals.
• Take a daily chromium supplement to reduce cravings for sugary foods. Try: Healthspan Chromium, 360 tablets, £17.99, which help to maintain blood Glucose levels.    

Best Exercises for Apple Shape (Adrenal)

Sports Therapist Jade Imani recommends: 

• Strength training: Focus on compound exercises like squats, deadlifts and bench presses to stimulate muscle growth and metabolism. 
• High intensity interval training (HIIT): Short bursts of intense activity followed by brief rest periods can help regulate cortisol levels and improve cardiovascular health. 
• Yoga and mindfulness: incorporating relaxation techniques can help manage stress levels and support adrenal health.  

READ MORE: Yoga, Pilates, Barre – what’s the best workout for your Zodiac Sign?

Body Type #2 Gynoid (Pear) 

The classic pear shape is bottom heavy with a small waist. You have a natural tendency to accumulate fat around the hips, buttocks and thighs.

Your dominant glands are the ovaries, which produce oestrogen. Pear shapes tend to produce higher concentrations of oestrogens.  It’s important that you’re aware of common endocrine disruptors that can throw your hormones out of balance and lead to oestrogen dominance.

This can cause heavy periods, migraines, tender breasts, PMS, and, even raise your risk of cancer. An excess of oestrogen can also cause more fat to build up on your lower half.  You are also prone to develop saddlebags and cellulite. 

Best Diet Tactics for Pear Shape (Gynoid)

Rob Hobson is also the author of Unprocess Your Life cookbook and recommends: 

• Eat some protein with every meal to keep blood sugar and insuline levels stable – eg: lean meat such as lamb, chicken, turkey, fish (eg: salmon, tuna, cod, halibut, trout), chickpeas, lentils, eggs, nuts, seeds.
• Eat more healthy fats – eg: avocado, coconut oil (boosts metabolism), nuts, nut butters, oily fish (contain omega 3 fatty acids). 
• Eat more cruciferous vegetables (eg: broccoli, asparagus, bok choy, cauliflower) anti-oestrogenic.   
• Eat more beans and pulses – eg: butter beans, kidney beans, lentils. 
• Eat more wholegrains – eg: brown/wild rice, quinoa, dark wholegrain bread, buckwheat, oats. 
• Fruit – choose low sugar fruits (eg: berries, apple) and grapefruit (also has fat burning properties). 
• Snack on nuts and seeds. 
• Drinks – water and herbal teas – eg: ginger, dandelion, fennel
• Avoid sugar (eg: sweets, chocolate, cakes, biscuits and ice-cream). *
• Choose organic food where possible to avoid environmental oestrogens. 
• Add cinnamon to food and drinks to reduce sweet cravings. 
• Avoid fatty meats, cream, butter, mayonnaise, fried foods.

* Research shows that eating too much sugar alters hormone levels and this causes the SHBG (sex hormone binding globulin gene) to switch off.  When SHBG shuts down, oestrogen and testosterone levels increase and may lead to problems like acne, infertility, PCOS – and, even uterine cancer, and cardiovascular disease. Too much alcohol may affect the liver’s ability to metabolise oestrogen properly causing it build up to unhealthy levels. 

Best Exercises for Pear Shape (Gynoid) 

Sports Therapist Jade Imani recommends: 

• Resistance training: utilise moderate weights with higher repetitions to maintain muscle tone and support hormonal balance. 
• Cardiovascular exercise: incorporate aerobic activities like jogging, cycling or swimming to improve circulation and overall cardiovascular health. 
• Pilates: engage in core focused exercises to support posture, stability and pelvic floor strength. 

READ MORE: 10 organic foods that make healthy cooking easier

Body Type #3 Thyroid  (Rectangle)

You can put on weight for no apparent reason.  Problems areas include a flabby, bloated stomach and back fat.  Your face and chin may also look a bit puffy.

Your dominant gland is the thyroid. This gland produces hormones that control important bodily functions, including energy and metabolism. 

A sluggish thyroid causes weight gain. You may also have other symptoms such as lack of energy, dry skin and hair and brittle nails.  

Best Diet Tactics for Rectangle Shape (Thyroid)   

Rob Hobson recommends these foods to help keep your thyroid in balance: 

• Fish, sea food and sea vegetables are a great source of natural iodine (needed for a healthy thyroid).  Eg: halibut, sardines, trout, shellfish and seaweed (eg: dulse, wakame, kombu). 
• Lean meats – eg: lamb, chicken, turkey.  These contain the amino acid tyrosine that supports thyroid function. 
• Fruit and Vegetables – at least 5 portions a day. 
• Turmeric is a natural anti-inflammatory that is beneficial for the thyroid.   
• Gluten free oats.  Some thyroid types are sensitive to gluten.   
• Eat more nuts and seeds. 
• Drinks – water and herbal teas – e.g., ginger, liquorice, nettle
• Avoid soy foods – eg: soya milk, tofu and yoghurts. Unfermented soy blocks the synthesis of thyroid hormones. 
• Avoid raw cruciferous vegetables such as broccoli, brussel sprouts, swedes and kale. These are goitregenic and suppress thyroid function – eat these cooked instead.
• Avoid sugar and processed foods (eg: cakes, biscuits, ready meals) as these can cause inflammation that inhibits thyroid function. 

Best Exercises for Rectangle Shape (Thyroid)

Sports Therapist Jade Imani recommends: 

• Cardiovascular exercise: engage in moderate intensity activities such as brisk walking, cycling, or dancing to support thyroid function and metabolism. 
• Yoga and stretching: incorporate gentle yoga poses and stretching routines to promote relaxation, reduce stress and support thyroid health. 
• Interval training: alternate between periods of moderate and high intensity exercise to stimulate metabolism and enhance calorie burning.

READ MORE: Ultra-processed foods: 6 steps to unprocess your life  

Body Type #4 Pituitary (Hourglass) 

When you’re in balance, you’ve got the ideal hourglass figure. You’re naturally well-proportioned but when you put on weight you do so all over. 

The extra weight can gives you a soft, slightly flabby appearance.  You’re also prone to suffer from water retention. 

Your dominant gland is the pituitary gland.  This master gland controls other glands within the endocrine system. It also helps to regulate body fluid levels. 

Best Diet Tactics for Hourglass Shape (Pituitary)

Nutritionist Rob Hobson recommends: 

• High Protein and Healthy Fats. (See adrenal and gynoid types). 
• Vegetables – at least 5 portions a day, to make sure you get enough fibre. 
• Eat more wholegrains (eg: rye bread, brown/wild rice, buckwheat, quinoa, oats).   
• Eat more low sugar fruits (eg: apples, berries).   
• Snack on nuts and seeds. 
• Drink dandelion tea to reduce water retention.  Try: Heath & Heather Dandelion, Burdock & Hawthorn Tea, £3.50 for 20 teabags.
• Avoid foods that make you retain water. These include sugary foods and refined carbs (eg: white bread, cakes, pasta).
• Avoid also, salty foods (eg: crisps, salted nuts, sauces with added salt etc.) 
• Avoid dairy, although you can have kefir, live yoghurt and cottage cheese in moderation.  

Best Exercises for Hourglass Shape (Pituitary) 

Sports Therapist Jade Imani recommends: 

• Balance training: incorporates exercises that challenge balance and coordination, such as tai chi or stability ball exercises to support pituitary gland function. 
• Functional Training: focus on movements that mimic everyday activities to improve mobility, joint stability and overall fitness. 
• Low impact exercise: opt for activities like swimming or cycling that are easy on the joints while still providing cardiovascular benefits.

READ MORE: Look after yourself: 6 self-care essentials for a happier, healthier you

Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.