The Ectomorph Body Type
The best diet and exercises for the ectomorph body type
There are three primary body types: endomorph, mesomorph and ectomorph.
In recent years, experts have recommended that people focus on their particular body type when choosing a diet and exercise routine, in order to gain the best results.
Characteristics of an Ectomorph
Ectomorphs are characterized by their thin and delicate builds. They typically have difficulty gaining muscle mass, but they also don’t easily gain fat. They have long, slim limbs, small joints and narrow shoulders.
Ectomorphs have difficulty gaining weight because they have extremely high metabolisms. Many female models are ectomorphs, since this body type is the one that can most easily maintain the very thin physique required by models.
The Best Diet for an Ectomorph
Ectomorphs can typically eat whatever they want whenever they want without worrying about weight gain. This can actually cause a problem, however, if they’re trying to put on muscle mass, because they simply do not consume all the extra calories needed to build muscle.
In order to build muscle and change their body look, ectomorphs need to focus on getting in lots of calories. Experts recommend that ectomorphs eat 25 calories per day per pound of body weight.
To make muscle building gains, this high calorie amount must be eaten consistently. Many of your daily calories should come from protein. Experts recommend that you eat 1.5 grams of protein per pound of body weight.
Eating six or seven times a day is helpful, and one meal or snack should be eaten right before bed to prevent losing gains you have made that day. Try drinking lots of whole milk and adding protein supplements to get in enough calcium and protein for adding bulk.
Even though ectomorphs don’t have to worry about weight gain, they should avoid too much sugar and white flour, as these foods tend to make the body perform less efficiently. Fats in the ectomorph’s diet should be plentiful, but they should be healthy fats in order to help avoid heart disease. Fat should primarily come from olive oil, nuts and fish.
Fitness Workouts for an Ectomorph
Ectomorphs typically look for ways to gain weight and build muscle mass. Because their bodies have difficulty with this, it is important for them to work out in very specific ways and eat a very high calorie diet. They are what’s known in the body building circle as a “hard gainer”, so working out properly is important.
Ectomorphs should avoid cardiovascular exercise, as it promotes weight loss. In addition, they should keep strength training sessions short and intense, with longer rest breaks between workout sessions. Workouts should focus on big muscle groups.
Ectomorphs have a great advantage over other body types when it comes to staying thin. But, if you’re an ectomorph who wants to get ripped, you should be very careful to eat adequate amounts of food, particularly protein.
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