They say there are three main body types.

I’m not going to go into the technical terms firstly because I can never remember them and secondly because it’s not very exciting.

But what I will say is this…

Type number 1 finds it easy to gain weight - both fat and muscle. They tend to naturally be overweight but also quite muscular.

The second type finds it hard to put on anything - they tend to be thin and bony, without any muscle and have problems “bulking up” no matter what they try.

The third type - which is in the minority - seems to have the best of both worlds - a lean frame that puts on and holds muscle well.

There are very few type 3 people around - most of us are one of the other types.

What’s interesting is that a common situation I see at the gym is people focusing on the wrong element.

Clearly type 1 people should be concentrating more of their efforts on cardio to burn off the excess fat and so reveal their impressive muscle. Strangely these always seem to be the people pumping iron and never running on a treadmill.

The type two people should focus more (but not solely) on lifting weights, but it’s these people who always seem to be doing cardio.

If, as we discussed recebtly, the “ideal” body is low fat levels and some muscularity (without overdoing it) then both groups seem to be off course.

A simple course correction could make them look 10 times better than they already do - with very little effort.

The overweight muscular guy would show more shape to his body, the skinny guy would have some muscle to show under his skin.

So take a moment to consider what body type you are - and consequently where your primary focus should be. By doing so you’ll be in your best shape ever soon enough.

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I spend a lot of time talking about where I want to be. My goals. Where I’m heading.

But I found a photo the other day which perfectly shows what I’m looking for.

Lean, toned and muscular without looking “over the top” or like some freak show.

Take a look - it’s the closest picture I’ve seen to the image I have in my minds eye of what I want to achieve…

http://www.sixpacknow.com/Abs_of_the_Month/new_anton_sixpacknow.jpg

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“There is no doubt in my mind that there are many ways to be a winner, but there is really only one way to be a loser and that is to fail and not look beyond the failure.” - Kyle Rote Jr

They say it’s not how often you get knocked down, as long as you always get back up again.

I had one of those situations today.

I got up at 6am to go to the gym. It was a struggle getting myself out of bed and off into the cold, dark morning.

When I finally got to the gym I opened up my bag to discover I had left my shorts at home, so couldn’t actually do any exercise.

I also didn’t have time to pop home, get them, come back and do a workout before work.

I was not happy. Talk about a waste of time.

But the question is what did I do about it?

Did I feel sorry for myself? Did I get overly annoyed?

No. I sat down and thought rationally.

I had just enough time to go home on the way to work but not to go back to the gym.

So I went home, picked up my shorts, and after I had finished for the day at work I went off to the gym.

I was formerly looking forward to a nice relaxing evening, but it all went up in smoke.

It wasn’t important.

What was important was that I chose my attitude. That I got knocked down, then chose to get back up and start fighting again.

I still managed a gym visit despite my setback.

I cannot overestimate how useful an attitude this can be if you can foster it.

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Here are we are at the end of week 4 in this particular challenge. It’s 2 weeks since my last progress update so it’s going to be interesting to compare the results.

As this is a 16 weeks challenge it also means we’re 1/4 of the way through the challenge now so whilst I am moving in the right direction I’m not certain I’m going to achieve the end goal I mentioned just a few weeks ago.

Only time will tell.

Let’s take a look at the stats before we discuss what I did differently, the most important changes to my physique and what I am planning for the *next* two weeks.

As you can see I have actually put on a tiny amount of weight which I would rather not have done, however I have actually reduced my body fat by another 1% in the last 2 weeks. I have lost a pound of fat and put on as good as a pound of muscle in that time.

I would rather I could tell you there had been a 2lb change in both rather than a 1pound change but this is better than nothing and I am moving in the right direction.

Interestingly my arms seem to have grown a little too which is reassuring that the weight-lifting element of my health regime is starting to take effect.

The changes I made this week were:

1) I went to the gym more often - 7 times a week infact. That means it’s taken 14 gym visits to get to where I am now from the last update. That’s a lot of work for not a huge return on investment

2) I started using the cross trainer rather than the exercise bike as my cardio exercise of choice

I actually lost less fat than when I was using the exercise bike which seems strange as I posted recently about the greater calorie burning ability of the cross trainer.

I think this could be to do with the fact that I have been taking it a little bit easier on the cross trainer than the bike.

So the changes I will be making this week are 3-fold:

1) Go to the gym 6 times instead of 7 which should be easier to fit into my hectic schedule. That will be 3 cardio sessions and 3 weight lifting sessions. Saturday will be my day off for the next few weeks.

2) I will increase the intensity of my cardio. I will continue using the cross trainer as I still have faith in it’s abilities, but will work harder at it by increasing either the speed, difficulty or time spent on it depending on what I feel like. Speed is the most likely.

3) I will try to make my diet even squeakier clean and cut down on food intake very slightly - hoping it won’t reduce muscle gains in the process.

Now to the photos. I’m not sure what my digital camera was playing at this week. My skin looks quite a weird color - I assure you it’s the camera not me!

Such slight changes will always be hard to see but see if you agree with me - I look a little more toned in my opinion. What do you think?

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As well as being the title of an album by the excellent Fatboy Slim (fantastic workout music!) I was just looking through some of the older posts on this site and came across a picture of myself last May/June time.

Just look at it and compare it with the latest Weekly Update snap - what a HUGE difference! It’s seeing a change like this that helps keep me motivated!

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