Diet and Exercise For Ectomorph Body Type

Ectomorph:

Ectomorphs are the ones who find a tough time in gaining weight whether it be muscle or fat. They do not possess a muscular type instead appear lean and tall. They don’t have any curves and are flat- chested. These are the people who remain skinny all through their entire life. They have high metabolic rates and the muscular growth is slower in terms. Fat gain is minimal, so they need to put on extra efforts to gain weight and to strengthen their muscles.

They can eat anything and everything and still remain lean for the entire lifetime. They are less prone to obesity. Following proper workouts and diet plans helps them to give a better standing look.

Ectomorph: Training

Ectomorphs have to put in hard efforts to train their body because as I have said muscular growth is slow and building stronger and bigger muscles is not an easy task. At the same time, once they gain a good strength in their muscles they have to keep check on their muscle growth every day as it is equally important not to over train your body.

It is recommended for ectos that they would start off their training exercise initially by working out with weights. They need to see to that they work for about 1 hour each day. It is better if they concentrate on arms, chest, back, legs, and shoulders and working on 9 to 12 sets per day would give better results. Remember you must not exceed 12 sets as the primary draw back would be over training of your body.

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Choose your exercises effectively that work all parts of your body. Different exercises that work for different muscle parts would fetch you optimum results. If you do 1 exercise for 3 sets you could end up doing 3 to 4 exercises as per the number of sets you decided to do. Take rest for about 30 seconds to 1 minute between each set and it boosts your energy levels up when doing other sets.  Trying out different compound exercises like biceps helps you in building stronger muscles. Basic squats, rows, step- ups, and push- ups work well for ectomorphs.  Walking on tread- mill and kick boxing would also fetch good results. Ectomorphs who look for gaining more curves should take up swimming as it provides resistance to your body. Daily pool workouts will provide extra fat insulation for skinny bodies.

Ectomorph: Diet

As ectomorphs have a tall, thin or lean body they need to increase the intake of calories in their diet. If you are a true ectomorph you should eat 1000 calories and if you are moderate 750 calories wouldn’t be bad over your maintenance levels. You need not worry whether intake of such huge amount of calories increase the amount of fat levels in your body. No, in fact these calories help you in the fast growth of muscles and repair them as ectos have high metabolism rate

Don’t skip meals for any reason and you will need to eat lot more than normally. Avoid junk and fried food if necessary. Eat meals for every 1 hour 30 minutes (at least 6 meals a day) as the key is to take more calories than you burn.  Protein, carbs and fat ratio in terms of percentage of calories can be 40% protein, 40% carbs and 20% fats. Intake of complex carbohydrates like pasta, rice, grain bread, and dried fruits would help you gain maximum results. Drink plenty of water to keep your muscles hydrated and taking enough rest is also necessary to gain the perfect weight and muscle strength.