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.
credit: bilde.kk.no
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.
