2020欧洲杯足球即时比分

Personal trainer Terry Fairclough on how identifying your body type can help build muscle

2020欧洲杯足球即时比分 Midlife Fitness Files: The Telegraph's new health series, where we glean advice from experts as they talk us through their weekly regimen

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I lift the heaviest weights I can manage 
I lift the heaviest weights I can manage 

Terry Fairclough, 43,  is a personal trainer and founder of the which encourages people to eat and move for their body type. He lives in Golders Green, London and has one daughter, Suki, 13.

I left school at 16 and worked as a chef for ten years, doing long hours and not eating properly. I lose weight easily and was skinny for years. Even when I started the gym I couldn’t build muscle. I trained with a guy who would gain muscle easily, despite doing the same programme as me. I thought, ‘This isn’t fair.’ But five years ago, I came across the work of William Sheldon who claims that humans come in three body types - mesomorphs (stocky, put on muscle easily), endomorphs (put on fat easily) and ectomorphs (naturally slim). I was obviously the latter but wasn’t training to suit my type. I started doing less cardio, lifting heavier weights and made tiny tweaks to my food and exercise. After just 6-7 months I started to put on muscle and at 43 am now in my best shape ever.

My typical workout week: heavy weights and 30-minute cardio sessions

2020欧洲杯足球即时比分As an ectomorph, I lose muscle quickly so I can’t do loads of cardio. So, on Mondays and Fridays I do steady cardio for 30 minutes only, usually boxing a bag, cross trainer or bike, at the hardest level I can maintain for half an hour. On Tuesdays, Thursdays and Saturdays I lift the heaviest weights I can. I do 6-10 repetitions training two of the same muscle groups in a row – this builds up lactic acid in the muscle, increases testosterone and human growth hormone which all help muscle growth. A typical workout would be 6-10 repetitions of leg press followed by leg extensions, front squats into ten lunges on each leg, chest press into chest dips and finally, deadlifts into lat pulldowns, all with one minute’s rest in between, repeated five times.

My dieting principles: Lots of carbs spread through the day

I don’t believe in cutting anything out unless you have an allergy or intolerance, which is why I avoid dairy. But everyone should be eating carbohydrates, fats and meats, changing the ratio of these according to their goals and activity levels. Now, I want to build muscle and am on my feet all day so I need more carbohydrates - around 4-500 grams a day. Yet, as an ectomorph my muscles can only store small amounts of carbohydrates as fuel which means it’s better to spread my carbohydrates out in small amounts throughout the day, giving my muscles a constant fuel supply – too many carbs in one meal will store as fat.

What I eat in a typical day

5.30am: A shot of Symprove, a liquid probiotic. 3-4 poached eggs on sourdough bread

7.30am: porridge oats soaked overnight in oat milk with protein powder and cinnamon, blueberries and raspberries.

10.30am (post-exercise): Sun Warrior chocolate protein powder with oat milk and Vitargo a fast releasing carbohydrate (having fast releasing carbohydrates after a workout can help build muscle).

1pm: brown rice and homemade chicken in coconut curry

4pm: green smoothie made with spinach, avocado, cucumber, apple, blueberries, kiwi, oat milk, coconut water and a scoop of TerraNova Life Drink, a powdered multivitamin.

7pm: new potatoes, broccoli, green beans with olive oil and spices and roasted chicken breast or cod fillet.

Vital statistics

Worst diet habit: Walker’s Crisps. I could easily eat four bags in one sitting and do most weekends.

Sugar2020欧洲杯足球即时比分: Two Vegan Magnums weekly, one on Saturdays and one on Sundays.

Caffeine count2020欧洲杯足球即时比分: one daily with oat milk, one green tea

Alcohol2020欧洲杯足球即时比分: Usually an Asahi beer and a few rum and ginger ales with water in between. Any more and I wake up feeling quite depressed.

Carb quota: slow-releasing carbs spread through the day - sweet potatoes, lentils, chickpeas, brown rice, quinoa, wholegrain spelt pasta, udon noodles, and all the vegetables (they’re carbs too).

Sleep2020欧洲杯足球即时比分: I need eight hours a night so during the week I’m home in bed by 10pm. Even on Sundays, I’m up at 6am.

Supplements: vitamin D, magnesium before bed.

Worst fitness advice: doing bicep curls and tricep dips for fat loss – you’re burning so few calories. Moves like deadlifts, squats and press-ups recruit bigger muscles groups and building those increases metabolism and burns more calories.

Best fitness advice2020欧洲杯足球即时比分: follow a programme. Make it harder every four weeks.

More info on body type can be found

Personal trainer Terry Fairclough on how identifying your body type can help build muscle