Ectomorph Body shape Diet Plan and Workout Routine. The ectomorph body shape makes up a third of the male body figures with the information relating to the other two types also included on the body shape section of this website. The ectomorph body shape refers to those who have a tall and skinny appearance. Ectomorphs are often described as having a flat chest and small shoulders as well as a very thin and slight frame. Ectomophs have a very high metabolism and for this reason they struggle to gain weight, something which many endomorphs and mesomorphs are envious of as you can pretty much eat what you like (to a certain extent)For further information on the ectomorph body shape please do not hesitate to read the rest of this article.
Endomorph body type is soft with a round physique. Endomorphs have a larger. Are you a skinny ectomorph? Or a hardgainer trying to build muscle? Or even worse, someone who's skinny-fat? Here's the workout and diet guide you need. Information relating to health concerns, diet and exercise has all be included in the individual sections below. Health Concerns The main health issues associated with ectomorphs come with age. As metabolism slows down and exercise become less frequent it is then easier for ectomorphs to add weight. For some this may be easily controlled by their diet, for others however this can develop into a major health risk. A lifetime of eating and drinking what you like can catch up and for ectomorphs this is where the problem lies, how do you change the habit of a lifetime? Skinny guys always ask me how to gain weight. They want to know the best ectomorph workout and diet for building muscle fast. It's time for some answers. The following is a 3000 calorie weight gain diet plan which is suitable for a 150 pound person who wants to go on a bulking up diet to gain 5-10lb of lean muscle mass. Although ectomorphs may not appear overweight in comparison to endomorphs, if their muscle to fat ratio is out of sync then they are prone to the same health risks. Excess fat on your body can put you at risk to blood pressure issues, heart disease and type two diabetes, regardless of your body type. Unlike the female body shapes male shapes can be a mixture of two, so in theory you can be a cross between an ectomorph and a mesomorph however it’s most likely you will be mainly one shape. I hope I am making sense because when I first learned about male body shapes it took a while to sink in! I think mainly because I studied the female body shapes first. Anyway as a result of possible combinations you should realise your main shape and set your goals around your main shape, you main body shape will also become more apparent when you apply a custom diet and workout routine with in 6 weeks. Food and Diet Dieting for an ectomorph is as much about choosing which foods to eat as it is nutritional supplements. In comparison to mesomorphs and endomorphs, ectomorphs have something of a free reign; there is less chance of them gaining excess fat, simply because of their very fast metabolism. Carbohydrates are important and their intake should be maximised to its optimum level, every given opportunity ectomorphs should be fuelling their body with carbohydrates. Complex carbohydrates such as pasta, bananas, potatoes, beans and rice are ideal for everyday use, particularly outside of exercise periods. During exercise periods it is still important to stock up on carbohydrates, however so called simple carbohydrates are better for this time of day. Sugary foods such as jam and apples as well as sports drinks should be consumed during exercise. These supply the body with a quick and short supply of energy. The other main nutrient that ectomorphs should look to load their body with is protein. Protein rich foods such as red meat, turkey, chicken, tuna, low fat cheese, green beans, eggs, nuts and seeds should become a part of any ectomorph’s regular diet. An additional supply of protein should be added to the body after exercise, this comes in the form of a protein shake. Adding extra nutrients will maximise the body’s store of protein. Protein is used to help the body’s muscles increase in size and recover after exercise. A constant supply of protein, combined with the exercises listed below will help any ectomorph develop a body shape similar to that of a mesomorph. Diet Plan Example. Time Of Day. Food Options. Helpful Links. 8am Breakfast. Muesli, Oatmeal (whole oats) or Weetabix + low fat milk 2 pieces of fruit. Snack. 2 Boiled Eggs + 2 slices of wholegrain toast low fat margarine 2 pieces of fruit How to cook eggs. Lunch. Healthy sandwich wrap Tossed salad – lettuce, tomato, cucumber Cottage cheese. Snack Protein shake Fruit. Protein shakes 6pm Dinner. Meat, 3 vegetables and jacket potato Protein bar. Healthy recipes 8pm Snack Fruit & Nuts. As you can imagine the above diet is just an example of the type and quantity of food you should be consuming, you should also be drinking and eating sugar products during exercise. We would strongly suggest following the exercise routine below when following this diet plan. The above diet needs to be changed on a daily basis to stop you from getting into a boring routine, follow the links for more food ideas and search the internet for more food suggestions and main meal options. Fitness and Exercise. Ectomorph’s should aim to keep their cardiovascular exercise training to a minimum. Your body’s metabolism is already very high, meaning weight loss is relatively easy and does not need much assistance. Exercise for an ectomorph should be tailored towards adding weight in the form of muscle mass, not losing it. At most an ectomorph should be part taking in cardiovascular exercise for a period of 3. This could quite easily be a warm up activity before starting weight training, weight training is a very important part of your fitness routine it will help shape your body giving you the look you have always desired. The key word ectomorphs should familiarize themselves with when weight training is intensity. Increasing the intensity of the exercises gets the best results, particular with the abdomen and lower body. Ectomorphs should be looking to perform exercises where they can control the intensity, i. Squats, calf raises and abdominal crunches are perfect examples, if the exercise is too easy then try performing it with additional weight. If intensity is the key word for the lower body and abdomen then variety is the key word for the lower body. Ectomorphs should be looking to use a mixture of free weights and weight resistance machines, targeting a range of upper body muscles along the way. For example, the bench press is ideal for targeting the pectoral (chest) muscles but so are dumbbell flys, use both if available. Simple alterations of push ups can also be beneficial, again adding variety. For a full list of push up variations click here. Exercise Routine. Week 1. Exercise. Time Frame. Monday. Upper body weight training. Tuesday. Swimming. Hour. Wednesday. Rest. Rest. Thursday. Lower body weight training. Friday. HIIT routine. Saturday. Rest. Rest. Sunday. Upper body weight training. Week 2. Exercise. Time Frame. Monday. Cycling. 1 Hour. Tuesday. Rest. Rest. Wednesday. Lower body weight training. Thursday. Football/soccer training. Friday. Rest. Rest. Saturday. Upper body weight training. Sunday. Swimming 1 hour. Find out more about the endomorph body shape. Give Us Some Feedback We love to know what you think of our articles your feedback is very important to us please get involved with our website by adding your comments in the box below. Sharing Sharing articles with friends and family gets the right info to the right people if you think our articles could be of some help to someone else share it on your network. How To Gain Weight For Skinny Guys. When I first starting working out, I was about 1. Pretty small, scrawny and pathetic, wasn’t it? You see, I’m what’s known as an ectomorph, and there are literally millions of other skinny guys out there who are just like me. That’s the bad news. But the good news is, I’ve been about to adjust my workout and diet in a way that has allowed me to successfully gain weight and build muscle. In order to show you how to do the same, we need to start with the reason guys like us are so skinny in the first place. That’s not actually true of course, but our skinny genetics just make it appear that way. What I mean is, an ectomorph typically: Has a crazy fast metabolism. Has a thin and lanky bone structure (skinny wrists, skinny ankles, long limbs, etc.). Is sometimes a little hyper, and often times overly frigidity (which increases our “NEAT” – non exercise activity thermogenesis – which is a big part of why our metabolic rate is so fast in the first place). Is a picky eater who doesn’t always possess a large appetite. Is naturally lacking muscle and strength. Is naturally skinny, although not naturally lean (there’s a difference). Finds it almost impossible to gain weight or muscle mass no matter what type of diet or workout they use. Does any (or all) of that describe you? If so, you’re an ectomorph! And now that you know why you’re so naturally skinny and have such a hard time gaining weight and building muscle, it’s time we start getting to the solution. Let’s start with the most important area of all. While this is sometimes just a result of some skinny guys having the appetite of little birds, it’s mostly because the amount of calories an ectomorph needs to eat to gain weight is WAY more than they think. I know this not just from dealing with countless skinny guys, but from my own firsthand experience as one. I used to eat and eat and eat and not gain weight. Because even though I thought I was eating a lot, it turns out that my definition of “a lot” still wasn’t as much as it needed to be for my body to actually gain weight. That’s just part of what sucks about the ectomorph diet. It requires WAY more calories than any normal person would ever need in order to gain weight. So what’s the solution? I don’t give a crap how many calories you are currently eating or how full you feel or how it seems like you’re already eating enough. The simple fact is, if you’re not gaining weight, you’re just NOT eating enough calories. How Many Calories Should An Ectomorph Eat To Gain Weight? Multiply your body weight in pounds by 1. From there, make sure you weigh yourself once per week (first thing in the morning before eating) and keep track of what your weight is doing. In that case, reduce your calorie intake by about 2. HOWEVER, if you are still NOT gaining any weight (or just gaining LESS than half a pound per week), it means you are still not eating enough calories. In that case, add another 5. Basically, skinny guys who want to gain muscle and not just get fat should aim to gain about 0. All you need to do is adjust your calorie intake and monitor your weight to ensure it’s going up at this ideal speed. If it’s not, adjust it until it does. As for other aspects of your diet (protein, carbs, fat, etc.), my diet plan guide will explain the rest. Ectomorph Workout: How Skinny Guys Can Finally Build Muscle. With the most important aspect of your diet all figured out, it’s time to move on to the most important aspect of your workout. The first thing you need to know is that most of the typical bodybuilding and muscle building routines you see are complete and utter crap for an ectomorph like yourself. They work great for steroid users and guys with amazing genetics, but for skinny guys like you and me? They absolutely suck. An ectomorph can’t waste time with 1. Instead, the majority of your workout routine needs to be focused on big compound exercises like: Bench Press. Squats. Deadlifts. Pull- Ups. Rows. Shoulder Press. These are the exercises that are going to add the most muscle mass to your body in the shortest amount of time. Make sure you’re doing some variation of all of them at least once per week, and make sure you’re lifting heavy enough to stimulate growth (ideally within the 5- 8 rep range most of the time). Stop Screwing Around And GET STRONGER! From there, you must remember that the #1 workout goal of skinny guys is NOT to get a “pump” or do “super sets” or “shock your muscles” and any other bullshit. Your goal is to get stronger and make progressive overload happen as often as possible. What is progressive overload, you ask? It’s the scientifically proven requirement of muscle growth. You need to constantly push yourself to lift heavier and heavier weights over time (and/or lift the same weight for more reps). This type of progression is what signals your body to use the extra calories you are eating to build new muscle. It’s the key to getting results from your workout routine. For this reason, progressive overload is the key aspect of ANY ectomorph workout. Sure, your split, exercise selection, frequency, amount of sets and reps and so on all matter as well (and my article about weightlifting workout routines covers most of it). But the truth is, for a skinny guy like you and me, it’s all just minor details in comparison to just getting stronger and increasing the demands being placed on your body. Combine this type of growth stimulating workout progression with eating enough calories to support it. Don’t waste your time or energy on anything else. Need A Full Diet & Workout That’s Already Proven To Work BEST? We’ve now covered the 2 major diet and workout factors that go into allowing an ectomorph to successfully gain weight and build muscle despite having below average genetics for it. The articles I’ve linked to throughout this article will help provide a few extra details as well. Now, it’s still possible that you’ll have some additional questions about how to put your entire muscle building workout routine and weight gain diet together as effectively as possible. You may also just want some help doing it. Well, after nearly 1. I’ve finally created the solution. It’s called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven sample workouts and diets that I’ve used to help countless skinny guys completely transform their bodies. Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide.
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