FITNESS

HEALTH: KNOW YOUR BODY TYPE

Not every body's created equal. Before you start your training and nutrition regimen, it's a good idea to figure out your body type. Knowing which of the three basic body types you're closest to will help you better tailor your diet and exercise plan and set realistic, attainable goals that pave the way to your success.

THREE BASIC HUMAN BODY TYPES:

THE ENDOMORPH
Characterized by a preponderance of body fat

  • Blocky
  • Thick rib cage
  • Wide/thicker joints
  • Hips as wide (or wider) than clavicles
  • Shorter limbs

    An endomorph will look heavier even when ripped.

THE MESOMORPH
Marked by a well-developed musculature

  • Wide clavicles
  • Narrow waist
  • Thinner joints
  • Long and round muscle bellies

    A mesomorph will look well proportioned even with a little added weight.

THE ECTOMORPH
Distinguished by a lack of much fat or muscle tissue.

  • Narrow hips and clavicles
  • Small joints (wrist/ankles)
  • Thin build
  • Stringy muscle bellies
  • Long limbs

An ectomorph will naturally look skinner than he or she is. 

How can you tell what your body type is? Take this simple test here at bodybuilding.com

Learn how to train and eat for your specific body type. Don't waste your time with cookie cutter plans that don't take your unique qualities into consideration.

FITNESS: B3: BUILD a BETTER BOOTY

Photograph by  Torbjørn Rødland

Photograph by Torbjørn Rødland

There is no secret on how to get a bigger, fuller, shapelier booty. It's not magic, it just takes hard work and consistent exercise over the course of at least 30 days!

Try integrating this booty exercise into your normal regimen:

25 regular squats
30 walking lunges
Rest 30-60 seconds
Superset x 4

25 sumo (wide) jump squats
12 bulgarian split squat (on each side)
Rest 30-60 seconds
Superset x 4

8 minutes HIIT (high intensity interval training)
Stairmaster: 30 second fast / 30 seconds slow
Stairs/Bleachers: Sprint up / walk down
Track/Treadmill: 30 second sprint / 30 second walk
Indoor rower: 100 meter sprint / 50 meter rest

(beginner: body weight;  intermediate/advanced: add weight/resistence)

FITNESS: 6 Effective Kettlebell Exercises

Build strength and efficiently work the muscles in the legs, shoulders, and lower back by exercising with the squat cast-iron weights.

The Routine

Want an exercise regimen with ironclad results? Pick up this cannonball-like weight. The handle lets you swing it, so you can rev up your heart rate while challenging multiple muscle groups. Research shows that using a kettlebell can burn 40 to 50 percent more calories (!) than a typical strength-training session.

Move 1: Swing

(A) Begin with your feet hip distance apart, both hands on the handle.

(B) Bend your knees and hinge from your hips to swing the kettlebell between your legs.

(C) Straighten your legs and swing the kettlebell to chin height. Repeat for 90 seconds, creating momentum in the swing. (Let your gluteals and hamstrings, not your shoulders, do the work.)

Move 2: Clean to Rack

(A) Begin with your feet hip distance apart. Hold the top of the handle with your right hand, palm facing you. Squat and lower the kettlebell below your knees.

(B) In one motion, stand and curl the kettlebell to your chest, allowing the weight to rotate toward your right. This is “rack” position. Lower and repeat for 30 seconds, then switch sides.

Move 3: Push Press

(A) Begin in rack position, with the bell in your right hand. Place your left hand on top of your right.

(B) Lower into a squat, bending your knees to 90 degrees.

(C) Straighten your legs and press your right arm overhead, releasing your left hand from the bell; rotate your wrist to turn your palm forward. Return to rack position. Repeat for 30 seconds, then switch sides.

Move 4: Chop Lunge

(A) Begin in rack position, with the bell in your right hand. Place your left hand on top of your right.

(B) In one motion, step your left leg forward into a lunge, twist to the left, and lower the kettlebell to your left hip. As you step back, bring the bell to the starting position. Repeat for 30 seconds, then switch sides.

Move 5: Lateral Lunge and Biceps Curl

(A) Stand with your feet together. Hold the kettlebell with your right hand, arm down at your side, palm facing you.

(B) Step your left leg to the side in a lunge as you hinge forward and lower the kettlebell to shin height.

(C) Curl the kettlebell up, keeping your wrist straight. Lower the kettlebell back down, then step your left leg back to the starting position. Repeat for 30 seconds, then switch sides (right leg lunging and left arm curling).

Move 6: Halo

(A) Begin with your feet hip distance apart. Grab the kettlebell with the weight facing up, hands on both sides of the handle. Hold it at chest height.

(B) Lift the kettlebell to the right side of your face and slowly circle it behind your head to the left side (C). Repeat for 60 seconds, continuously alternating directions.