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Ahhh.. Life is good.. Myself along with a few friends, just returned last night to Sarasota from a relaxing weekend escape to the Bahamas.. We checked out the surf, enjoyed Bahamian night life, & met some great people.. For the past 6 weeks, I’ve pressed very hard to meet a number of my business & fitness goals, & its really paid off.. My body is lean & beach ready, & a couple of my business ventures have exploded with production. So, I rewarded myself with this little “no worries, “mon” vacation treat, and I’m looking forward to the next one.. While I was gone, I got a chance to think about you & your fitness.. I got really creative while laying on their beaches, so I’m really looking forward to a number of the upcoming posts I’m gonna deliver.

I noticed some lean attractive bodies while out of the country, but its interesting how many unique body types there are in need of different sculpting strategies.. Its important for you not to “work against your genetics” because that could lead to body fat retention or underdevelopment of dense muscle.. I want to lay out the different genetic shapes & give you areas of focus to give you a Lean and Toned Beach Body worthy of Hollywood sex appeal.. The goal is to move away from being a “black & white” body type, & create more of a blend giving you what your genetics are missing..

                 

Ectomorph

The Movie “Fight Club” was swarmed with Ectomorph bodies.. Brad Pitt, Jared Leto, Ed Norton all have  fragile & delicate frames that appear to be lightly muscled with definition.. Usually you’ll see narrow shoulders, small bones, thin wrists, skinny legs, and a hyper-fast metabolism here with this group.. Ectomorphs look great in Hollywood films because the camera adds roughly 10lbs (& 2 inches of height), & lean with a little muscle tone is a great look that fits well in clothes and shows off definition.. However, just because your ecto, doesn’t necessarily mean your lean..

Fit Tips for Ectomorphs..
An ectomorph wants to focus on forming that “V” from Shoulders to Waist.. Put emphasis on developing  the Shoulders, Back, Upper legs, & Butt to give you added shape for sex appeal. You want to use heavy  weights to create density & size, while keeping cardio to a minimum.. Add a little muscle to your frame because the tendency is for your body to resort to skinny, dissolving muscle tissue. You also need a little more good fat in your diet.. Try making 30% of your calories based from fitness fats.. 

What to Look Forward To With Hard Work..
When an ectomorph adds nice lean muscle to their frame, you’ll see a Hillary Swank (Million Dollar Baby shape), Brad Pitt (Troy) & Ed Norton (American History X) type result.. These ectomorphs blended their lean genetics with the muscle-building traits of a mesomorph, and the result turned out great for their Leading “Hero” Roles! Notice in those films, Pitt and Ed Norton added muscle without adding body fat.. This is the beauty of an ectomorphic shape.. You can add a little size without taking on lots of body fat, with the correct diet & workout routine.. A little “Meso” in your “Ecto” is a good thing..

Mesomorph

The Mesomorph has the best foundation for building muscle, as seen with Sly above.. Don’t go overboard though, because you will swell up quickly from little work in the weight room.. Mesomorphs are typically athletically built with hard bodies, bigger boned than an ectomorph, but have to work harder to trim the waistline. Most fat on this body type is stored around the midsection.. Women want to accentuate their genetic hour glass shape here, and men should focus on trimming the waist line creating a Tapered Look..

Fit Tips for Mesomorphs..
Focusing on shape and definition to your muscles will be the primary goal.. Cardio here is really important and should be performed regularly.. Alternate between heavy and light days to keep muscle tissue tight and dense, while burning calories to lean up.. Your body will quickly react to anything, so choose carefully what you focus on.. Cardio is where I focus most of my attention as a mesomorph because I grow really quick & don’t want to be overdone with obnoxious bulky muscle..

What To Look Forward Too..
Don’t go overboard in the gym with the weights.. I love Rocky and when “Eye of the Tiger” is blasting in my IPOD, I feel like I could even whip Evan Drago’s butt.. But, Stallone was pretty thick there from the weights and his frame was overbuilt with muscle in my opinion.. Slender with tight lean muscle from a lot of cardio and focused dieting strategies will swing a mesomorph into many Ecto features showing off definition, slim waist, & a long & lean appearance.. This is a very attractive shape that most models have acheived.. Jennifer Garner is the protypical lean mesomorph (making her look more like an ectomorph) 

              

Endomorph

(Did You Even Realize There’s Another Picture Besides Kim Kardashian? I’ll Bet Not..) The Endomorph is what you see on the front line of any NFL team.. However, I do see more women than men having this body type.. Most men that appear to be Endomorphs, are typically just overweight Mesomorphs.. This body contains highly densed-bone and is round in shape.. This body type will probably never see the day it has a 30inch waist (For Men), or a size 4 (For Women), but that’s ok.. You’re curvy and sexy when toned appropriately.. Hollywood and professional athletics, reward these types of bodies with highly paid roles, when you can tone and use this body efficiently..

Fit Tips for Endomorphs..
The goal for this body type is to create shape, and get away from looking the pear shape.. Light Weights with as much cardio as you can take will tighten and shape this physique. The thought behind the light weight lifting is, even when you’re lifting weights outside of cardio, you need to be burning calories and make the workout as aerobic as possible. Diet, Diet, Diet, Diet.. 99% of your carbs need to be fiber-rich.. (If I were built like an Endomorph, I would probably eat so many  vegetables that I would turn into a rabbit..) When your body tones up and bodyfat drops you, you will appear more mesomorph and your curves and density will then give you a sexy powerful look (Endomorphs have a strong presence that garners respect when they enter a room.. Great genetic to have).. The best way to create this is cardio everyday, eat high fiber carbs only, and do more cardio..

What to Look Forward to..
Jennifer Lopez & Kim Kardashian! (Enough said huh..) These two endomorphic bodies will never shrink to 110lbs, (& if they did they’d look sickly ill), but their shape is so attractive, healthy and toned, men can’t stop starring.. An endomorph can get toned! A good example of a male endomorph, would be any NFL Lineman.. I’ve seen a number of these guys lose weight, lean up, and actually get moved to Defensive Ends and Middle Linebackers.. Their bodies become more functional and adaptable to uses in genetic strength when they train to become more mesmorphic.. Plus, their bodies are more attractive looking and aesthetically pleasing..

You’ve probably heard this info time and time again if you research fitness and body types.. But I see so many people looking to tighten their bodies up, and their working out against their own genetics.. I see skinny ectomorphs pounding the treadmill, and thick endomorphs power lifting & resting 4 minutes between sets.. If you can work to blend your body type with the closest “leanest” type, you will sculpt your body into a more attractive shape..

I’ve had an overwhelming response to all of you, and I love the interactions we’re having.. I’m going to start posting some of the pics and stories of the guys and gals, working hard, staying discipline, & showing progress from my programs.. So keep me in the loop with your progress.. In the meantime, get to know your body type before designing your program, so you can use your genetics to your advantage and shape up the lagging features..

John Fit (Stop Looking at the picture of Kim, and Start Thinking About Your New Program.. :))