Sign up now - the first four weeks are free. Delve into the complex world of food science and learn how to look after your body - no matter your body type. Home Blog. Tip 1: Do Less In The Gym Contrary to what you might think, you should actually do less in the gym if you hope to gain weight.
After all, since they are so thin, this must mean they need to do more to build muscle, right? Tip 3: Prioritise Sleep The next tip is to prioritise sleep. Learn Nutrition Delve into the complex world of food science and discover how nutrition works from the inside out.
Start Your Free Course. Start now for free. Shaw Academy. Recent Posts. Nutrition Delve into the complex world of food science and learn how to look after your body - no matter your body type.
Enroll now More info. Accredited Courses Cancel Anytime. Related Articles. Call or Chat now! Everything you want to know about our top-rated Study Programs are just a call or click away. Do you look more like a marathon runner than a swimmer? Would you describe yourself as long and lean, willowy or wiry?
Is it difficult for you to put on muscle mass? If you said, "yes" to any of these questions, then you most likely have an ectomorph body type. Models who grace the covers and pages of most fashion magazine tend to have an ectomorph body type.
In addition to being tall, they have a thin build, long limbs, small joints and thin bones. Many are flat chested and don't have much junk in the trunk. Although they appear skinny, they can actually have higher body fat than one might expect. Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types. Ectomorphs have a fast metabolism, which is both a blessing and a curse.
A high metabolism makes is easy to get lean, and it can seem as if they can eat whatever they want and not gain weight. However, with age, their metabolisms will slow down, primarily due to low muscle mass, which can result in an unhealthy gain in body fat. The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat.
The key is to still eat a healthy, balanced diet rich in nutrients. See also: manorexic. Your girlfriend looks at you with envy because you can pound a cheeseburger and fries without adding an inch to your waist, but the same fate seems to curse you when trying to add an inch to your arms.
The fact is, ectomorphs have trouble adding fat and muscle. But often, ectomorphs were bullied in the third grade and ergo would like to add some lean muscle to their frame. If you are an ectomorph and you are trying to add lean body mass, you need to take some of the rules that apply to weight-loss and turn them on their head. A much higher percentage of your caloric intake should come from carbohydrates. The nice thing about carbs is that we can eat boat-loads of them without getting full.
Use that to your advantage by eating a generous serving of carbs at every meal. Starchy, unprocessed, whole grain carbs will help you feel and look your best—opt for sweet potatoes over white bread. Drink simple carbs during your workout. An ectomorph should engage in about three to four sets of five to eight reps of heavy lifts. The smaller exercises, such as isolation lifts and workouts, should be between three to four sets of eight to 12 reps They should try as much as possible to rest at least 24 to 48 hours between training sessions.
For an ectomorph, a very effective plan for working out would include chest, back, and leg exercises. Typical primary chest exercises that an individual can choose from and incorporate on their training days could include the following:.
An example of a workout plan for an ectomorph could look like this 11 :. After working out, it is important to take some rest in order to recover lost energy. Testosterone is usually associated with muscle growth, but it also helps with losing fats and recovering from exercises.
The amount and quality of sleep that an individual gets has a massive effect on testosterone production There is always a blend of endomorph, mesomorph, and ectomorph in every human The Heath Carter method is a system that helps to rate people according to the body type combination that they belong to.
The system is designed to rate an individual first as an endomorph, then mesomorph, and finally, as an ectomorph. Each of these body types is rated between one and seven; hence, this rating score is usually made up of three distinct numbers. For example, a person with a score of has a combination of ectomorph and mesomorph. The individual can be described as tall and muscular, with low body fat 5.
A person who is a balanced combination of ectomorph and mesomorph should be okay with following a diet that comprises protein, carbohydrate, and fat. Being primarily an ectomorph has its advantages and disadvantages. Such people should want to achieve their preferred muscular physique or added weight by understanding the steps that are particular to their body type, to achieve such results.
Their nutritional habits will go a long way in helping them reach their body goals and their interests in the required routine workout plans.
Check out this min Full Body Workout at Home. This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Olivia is a passionate writer and a whip-smart proofreader who takes pride in her ability to turn hard-to-digest information into an enjoyable read. She is a book worm, a life of the party, a meditation and fitness enthusiast, and a champion for healthy living all in one.
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