Body types

Have you ever asked yourself why can't you gain any muscle no matter how much you train, while your friend looks like a greek god after the same amount of working out? Or why can't you get as lean as you'd want to?
It all has to do with the body type you were born with.
Ectomorphs are the thin, low-fat low-muscle guys that find it hard to gain anything.
Endomorphs' body stores fat much more easily, and they have a hard time getting rid of it, but they have a lot of muscle mass too.
Mesomorphs are low in fat, but gaining muscle is not that hard for them as for ectomorphs at all. They are the sport types - often called the "good genetics".

Most people don't have the signs of one type only - almost everyone is a mixture.

Ectomorph 

Small frame and bone structure

Flat chest

Small shoulders

Thin

Lean muscle mass

Finds it hard to gain weight

Fast metabolism

Endomorph 

Soft and round body

Gains muscle and fat very easily

Is generally short and stocky

Round physique

Finds it hard to lose fat

Slow metabolism

Mesomorph 

Athletic

Hard body with well defined muscles

Rectangular shaped body

Strong

Gains muscle easily

Gains fat more easily than ectomorphs

Water importance

Water is the single most important fluid for you. When you do not have enough of it, your whole body feels weaker. It is needed for every process in body.

1. Amount to drink
Generally advised is to drink 6-8 glasses per day. This, however, depends on your body weight and your goal. Higher weight and unordinary goals require more amounts of water. Every time you ask yourself how much you are gonna drink this day, the answer should be - more.

2. Water cleans body
It clears your body of toxins and other unneeded stuff. It's important while on protein diet to get rid of excessive nitrogen, urea, and ketones.

3. Liver
Your kidneys are dependant on water, and if they do not get enough of it, they can't function properly. Their job is then transferred to liver, which will process much less fat when doing both it's and kidneys' job, and will store the fat in body instead.
Water can also suppress your hunger and make you feel more full.

4. Fluid retention
Although it may logically seem opposite, water actually rids your body of excess water. This happens because of body getting used to receive a lot water every day, and it excluded the water stored in extra-cellular space. As a result of this, your muscles will get more toned and shredded.

Speeding up your metabolism

Many people trying to lose fat reach for drastic methods like limiting their calories too much or even starving. In fact, it's bad for your body and doesn't help you to lose fat. Instead of starving yourself, you should try these tips:

1. Eating often
Try eating at least 5 times a day, or go for 6-7 if it's possible. Have a small meal every 2-3 hours, and never skip a meal - it will do no good. If you are at work or school most of the day like me, prepare your food the previous day or in the morning and take it with you. Note that the meals should be small - not the size you were used to before, when eating 3 huge meals.

2. Have a breakfast
Breakfast is the first meal of the day, the "starter" for your body. Have everything in it.
- for proteins you can choose eggs, milk or other dairy products - you can also go for a protein shake
- for carbohydrates, have a whole wheat bread, a banana, or any mix of berries
- for fats, I like to go for peanut butter or some fish

3. Protein
Eating protein with every meal will help you feel more full - as apposed to most of the diets which will left you hungry and crazy for more food. Protein also help body release and burn fats.

4. Drinking
Water. Drink it. And drink a lot of it. There's no better drink than water to keep you hydrated, and since it has 0 calories, you can have as much of it as you want. Suggested amount is at least 3 litres per day - but my personal advice is to go for 4-5 litres.

5. Sleep
Try to have a good night sleep - about 8 hours. If you wake up in the morning after a short and bad quality sleep, your body will be tired and incapable of processing calories, because it didn't get enough time to repair muscles and grow. This could lead to storing additional fat in the body and slowing your metabolism.