what's the best detox drink- Your Body Type

You may have many basic intriguing questions regarding what's the best detox drink your how you describe your body composition and what may be suitable daily calorie intake for your fat loss or muscle mass gain goals or maintaining body weight.

          There are many ways to find out under which body composition type you fall and what will be the appropriate daily calorie intake for your goals. The methods which take into account your age, sex, height, activity level and lean body mass (total body mass-total body fat) are deemed more accurate than other methods which don’t take consider these factors.

Body Composition or Somatotyping:

An Ectomorph is an individual characterized with very slow progress in muscle building or fat burning. He or she maintains weight steadily for years and shows little or average response to dieting or bodybuilding. Example would be marathon runners, very tall slender fashion models etc.

An Endomorph on the other hand is direct opposite of ectomorph. This body type is characterized by soft round body, usually tall stature and usually shows good response to muscle building or fat gain but average to poor response when on a fat loss program. Examples of this body type would be obese or overweight individuals.

A Mesomorph is an individual with muscular body usually maintaining body weight within deal weight range. This is the ideal type of body one may possess since such individuals lose fat and gain muscle very quickly when put on respective type of programs. Their genotype (genetic make up) allows them to be put on varied diet and training programs.

There can be obvious combinations of these type of bodies and one can be either Ecto-Mesomorph or Meso-Endopmorph (i.e. 50% of either type). As you can guess an Ecto-Mesopmorph would look like a lean bodybuilder or a person within ideal weight range but good muscle mass and definition with low body fat levels. A Meso-Endomorph would be overweight or bordering on overweight and usually has high body fat percentage in comparison to lean muscle mass on his body.

An Ectomorph can be said to have fast metabolism since they are able to shed away excess calories from food intake almost at will and have trouble in gaining mass (bodyweight).

An Endomorph can be said to have slow metabolism due to their genetic make up and they tend to store fat rapidly from food intake in excess of their daily calorie requirements.

A Mesomorph has moderate metabolism, as he or she is able to undergo fat loss or muscle mass gain rapidly, depending upon his goals, as he responds very well to both type of programs.

Next we will learn how to measure your body fat percentage level accurately with the help of seamstresses tape at home. Or you can purchase a pair of Skin-fold calipers for about $20 and do this test.

You will need to take the following measurements for women:

a.     Wrist Measurement

b.    Forearm Measurement

c.     Waist Measurement (at navel)

d.    Hip Measurement (at fullest point)

e.     Total Body weight

Then, Calculate your body fat percentage using the following formula:

Body Fat Formula for Women Factor 1 (Total body weight x 0.732) + 8.987 Factor 2 Wrist measurement (at fullest point) / 3.140 Factor 3 Waist measurement (at naval) x 0.157 Factor 4 Hip measurement (at fullest point) x 0.249 Factor 5 Forearm measurement (at fullest point) x 0.434 Lean Body Mass= Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5 Body Fat Weight=Total bodyweight - Lean Body Mass Body Fat Percentage=(Body Fat Weight /Total Bodyweight) * 100

 You will need to take the following measurements for men:

a.     Total Body weight

b.    Waist measurement

Body Fat Percentage For Men                    Factor 1 (Total body weight x 1.082) + 94.42 Factor 2 Waist measurement x 4.15 Lean Body Mass = Factor 1 - Factor 2 Body Fat Weight=Total bodyweight - Lean Body Mass Body Fat Percentage=(Body Fat Weight x 100) / total bodyweight

 Obviously when your body fat percentage levels are high you do not need to take in as many calories as a lean individual. These guidelines below will help you determine whether you are lean, average, overweight or obese type of individual.

General Body Fat Percentage Categories

Classification	Women (% fat)	Men (% fat)
Essential Fat	10-12%	2-4%
Athletes	14-20%	6-13%
Fitness	21-24%	14-17%
Acceptable	25-31%	18-25%
Obese	32% plus	25% plus

Essential level of fat is necessary in both men and women to maintain their metabolic and reproductive functions.

Active athletes and fitness enthusiasts may have higher but still very safe levels of body fat for sports activities.

Acceptable levels of body fat indicate body fat levels, which are just about okay for individuals who are leading sedentary lifestyle.

Obese individuals will find that their high body fat levels itself to be a serious life-threatening syndrome, which will bring on host of other diseases.

Your daily calorie intake from food may be calculated from the following table formula;

a.     Take your body weight in pounds (lbs) and multiply by 11

For e.g. 200 lbs *11= 2200 calories

This is the amount of calories you need to consume per day just for sustenance without your considering your activity level.

To Calculate  your activity level the following chart will be useful:

Under 30 years old	30-40 years old	Over 40 years old
Slow metabolism 30%	Slow metabolism 25%	Slow metabolism 20%
Moderate  metabolism 40%	Moderate  metabolism 35%	Moderate  metabolism 30%
Fast  metabolism 50%	Fast  metabolism 45%	Fast   metabolism 40%

Suppose you are 30 years old having slow metabolism then you will need 25% more calories than the example given above for maintaining your metabolism and activity levels.

E.g.    2200 * 25/100 = 550 calories

So, you need to consume 2200+550=2750 calories from your daily food intake in order to maintain your current body weight.

In order to lose body fat levels in this example one should consume 500 calories less than this and to gain body weight one has to consume 500 calories more than this calorie intake. In order to maintain body weight one has to consume approximately 16 calories per pound of lean body weight (Body weight- weight of fat in body).

The proportion of macronutrients such as fats, proteins and carbohydrates should be in the ratio of 1:2:3. So, in the above example one should consume: 458 calories from fat, 916 calories from proteins and 1375 calories from carbohydrates. One should mix a lean protein, essential fats and complex carbohydrates in each meal. Please refer to the Nutrition section, for more detailed info on precisely what kind of foods are recommended which comprise of these nutrients.

                Nowadays dietitians recommend that one should consume 5-6 smaller meals throughout the day to get maximum benefit out of our food and not 2-3 meals. These new guidelines, if followed, will help stabilize your blood sugar levels, prevent the storage of fat and will help in feeding protein constantly to your body. Protein is the macronutrient, which is least likely to be stored, as fat and if consumed in optimal amounts throughout the day then it will promote muscle mass gain. Never skip a meal and plan your meals in advance if you are working thru odd hours of the day.

       Your diet will determine up to 70%-80% of your gains whether your goal is to lose fat or gain muscle mass. The rest of course depends on your training, supplementation, rest cycles etc.

        Maintenance of body weight for the person in ideal body weight range is also possible if he maintains the same guidelines of eating natural, organically grown foods and within the recommended calorie range for his body type and level of activity. If he wants to have a tremendous energy boost for a short period of time then he may try out by eliminating starches and all simple sugars from his diet for two to three days. When they are introduced again in his diet he will experience a big boost in energy and performance levels. This effect is known as glycogen loading and is utilized by marathon runners and other long distance endurance athletes. For long-term success, you absolutely must take up an exercise program after consultation with your physician for more active lifestyle. Consume fewer starches and take in more complex carbohydrates for sustaining your energy level throughout the day.

  

         Abstaining from smoking totally and only consuming alcohol in moderation are the keys for better health and energy. If you already are a non-smoker or teetotaler then it’s great for you, congratulations.

Consuming alcohol even in little amounts drastically reduces fat burning processes in the body, along with decreased absorption of vitamins and minerals from diet, less synthesis of testosterone (muscle building hormone) and increased cortisol hormone (promotes fat storage).

 Even more damaging is the loss of muscle tissue and disruption of normal sleep patterns. There are plenty of articles in books and journals on the ill effects of smoking to sufficiently warn you of the dangers. If you want to give up smoking in earnest, then you may look into this program:visit here.