The Ectomorph |
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Our genetics play a huge role in defining our natural body types and without intervention our body types generally remain the same for the rest of our lives. The first question you should ask yourself is ‘are you happy with your given body type?’ If you aren’t then this article will be of great interest to you …
Weightplan aims to broaden your understanding so you can choose a training and nutrition plan that will deliver superior rewards for your body type. Learning to love your body type and working within its characteristics is most definitely the way forward.
Weightplan aims to broaden your understanding so you can choose a training and nutrition plan that will deliver superior rewards for your body type. Learning to love your body type and working within its characteristics is most definitely the way forward.
The Definition of an Ectomorph
A true ectomorph is naturally slim in build with thin limbs and a high metabolism. If you struggle to put on weight and have a tendency to fidget, then this is probably your dominant body type. Being naturally slim is the envy of many but when it comes down to wanting a more masculine, muscular physique this is often something that the ectomorph finds hard to achieve.
Strengths of an Ectomorph
There are many reasons for an ectomorph to rejoice: Being naturally slim and finding it relatively easy to lose weight are your key strengths. You can eat, pretty much, whatever you like and rarely put weight on.
Weaknesses of an Ectomorph
Muscle mass doesn’t come easy for the ectomorph. Your high metabolism burns off calories really quickly making it hard for you to fuel any muscle growth or weight gain. Workouts take your metabolism higher and without sufficient nutrition to replenish energy stores, your body strips energy from any fat or muscle stores. This is why ectomorphs constantly complain of little improvement after investing hours of hard work at the gym.
Broad shoulders and bulging biceps are the envy of the ectomorph but these are not impossible to achieve. By making sure you eat sufficient food to counter your high metabolism, the calories you burn at the gym and the nutrition needed to build muscle, you can achieve it.
Ectomorph Training Tips
Omit aerobic exercise
If you want to gain muscle mass then you should significantly reduce or remove aerobic exercise from your workout. Ectomorphs already have a high metabolism and aerobic exercise will only burn more energy to slim you further. Aerobic exercise can be re-introduced when you have gained sufficient body mass as a way of aiding muscle definition.
Push your max lift
Muscle gain is all about regularly challenging the muscles. For each exercise you should choose a weight that you can’t lift more than 10 times in a row. As soon as you can lift greater than 10 reps it’s time to choose a heavier weight. Track your max lift by using the Weightplan ‘Gym Training’ App.
Low reps, low sets
You are aiming to totally exhaust your muscles in 2 sets, each of between 8 -10 reps. If you can do more, increase your weight. Track your reps and sets using the ‘Gym Training’ App.
Rest
When pushing your muscles to the max it is very important that you leave enough recovery time before you train the muscle again. When you lift to your max you cause micro tears in the muscle fibre. These tears cause the muscles to grow as they recover producing increased muscle mass. Never train the same muscle groups on consecutive days; you need to give your muscles time to repair and grow. Ectomorphs typically need longer muscle recovery time than other body types. Muscle generation rates are also higher during sleep. If you are following an intense gym training regime, aim to get a minimum of eight hours’ sleep.
Ectomorph Dietary Tips
eat, Eat, EAT!
The high metabolism of the ectomorph means you burn calories much faster compared to the other body types. To counter balance this, aim to increase your daily calorie intake sufficiently – and contrary to many ‘gym myths’ it’s mainly carbohydrate you need to increase, not protein. To calculate how many daily calories you should be eating to gain lean muscle weight login at www.weightplan.com
Replenish calorie burn
By logging your entire workout on the ‘Gym Training’ App or online at www.weightplan.com, you can calculate how many calories you are burning during your workout. Ensure that you replenish all the calories burnt if you aim to build. Replacing the energy will aid muscle recovery and charge your muscles glycogen stores ready for your next workout. Great sources of carb rich foods include pasta and rice. Try the brown or wholemeal varieties for added fibre.
Increase your protein
Lean chicken and fish are packed full of protein. Quorn is a great tasting alternative if you want to try a vegetarian option. Use protein shakes if you want a quick and easy way to top up your protein intake. Try Logging all your foods and supplements at www.weightplan.com to find out if you are eating enough protein or see our article on daily protein requirements. Weightplan provides a full nutrient breakdown, or you can follow a Weightplan mealplan to ensure you stay in top health while you train.
Eat regulary
Your stomach will thank you if you split the amounts you eat regularly throughout the day. This will also ensure that you have a constant supply of energy to fuel muscle repair and growth. Typically you should eat something at least every 3 hours. Weightplan’s food diary is divided into 3 hourly slots to help you plan your day. At this frequency your muscles will be getting all the nutrients they need, when they need it. If you leave longer gaps your body will look to get nutrients from existing fat or muscle instead. If you are someone who prefers to skip breakfast this is a total no-no for the ectomorph. After eight hours of sleeping your muscles demand replenishment.
Summary
It’s not so tough being an ectomorph if you’re armed with the correct knowledge and advice to keep you on track, so embrace your body type and work with it. With a little determination you can achieve the body you want. Weightplan offers all the workout and nutritional help you need. Sign up for a PRO membership today to find out how we can help you get the body you’ve only dreamed of.
Tags: Diet, ectomorph, exercise, Exercises, fitness programme, muscle building, Nutrition, Protein, protein shakes, resistance workouts
A true ectomorph is naturally slim in build with thin limbs and a high metabolism. If you struggle to put on weight and have a tendency to fidget, then this is probably your dominant body type. Being naturally slim is the envy of many but when it comes down to wanting a more masculine, muscular physique this is often something that the ectomorph finds hard to achieve.
Strengths of an Ectomorph
There are many reasons for an ectomorph to rejoice: Being naturally slim and finding it relatively easy to lose weight are your key strengths. You can eat, pretty much, whatever you like and rarely put weight on.
Weaknesses of an Ectomorph
Muscle mass doesn’t come easy for the ectomorph. Your high metabolism burns off calories really quickly making it hard for you to fuel any muscle growth or weight gain. Workouts take your metabolism higher and without sufficient nutrition to replenish energy stores, your body strips energy from any fat or muscle stores. This is why ectomorphs constantly complain of little improvement after investing hours of hard work at the gym.
Broad shoulders and bulging biceps are the envy of the ectomorph but these are not impossible to achieve. By making sure you eat sufficient food to counter your high metabolism, the calories you burn at the gym and the nutrition needed to build muscle, you can achieve it.
Ectomorph Training Tips
Omit aerobic exercise
If you want to gain muscle mass then you should significantly reduce or remove aerobic exercise from your workout. Ectomorphs already have a high metabolism and aerobic exercise will only burn more energy to slim you further. Aerobic exercise can be re-introduced when you have gained sufficient body mass as a way of aiding muscle definition.
Push your max lift
Muscle gain is all about regularly challenging the muscles. For each exercise you should choose a weight that you can’t lift more than 10 times in a row. As soon as you can lift greater than 10 reps it’s time to choose a heavier weight. Track your max lift by using the Weightplan ‘Gym Training’ App.
Low reps, low sets
You are aiming to totally exhaust your muscles in 2 sets, each of between 8 -10 reps. If you can do more, increase your weight. Track your reps and sets using the ‘Gym Training’ App.
Rest
When pushing your muscles to the max it is very important that you leave enough recovery time before you train the muscle again. When you lift to your max you cause micro tears in the muscle fibre. These tears cause the muscles to grow as they recover producing increased muscle mass. Never train the same muscle groups on consecutive days; you need to give your muscles time to repair and grow. Ectomorphs typically need longer muscle recovery time than other body types. Muscle generation rates are also higher during sleep. If you are following an intense gym training regime, aim to get a minimum of eight hours’ sleep.
Ectomorph Dietary Tips
eat, Eat, EAT!
The high metabolism of the ectomorph means you burn calories much faster compared to the other body types. To counter balance this, aim to increase your daily calorie intake sufficiently – and contrary to many ‘gym myths’ it’s mainly carbohydrate you need to increase, not protein. To calculate how many daily calories you should be eating to gain lean muscle weight login at www.weightplan.com
Replenish calorie burn
By logging your entire workout on the ‘Gym Training’ App or online at www.weightplan.com, you can calculate how many calories you are burning during your workout. Ensure that you replenish all the calories burnt if you aim to build. Replacing the energy will aid muscle recovery and charge your muscles glycogen stores ready for your next workout. Great sources of carb rich foods include pasta and rice. Try the brown or wholemeal varieties for added fibre.
Increase your protein
Lean chicken and fish are packed full of protein. Quorn is a great tasting alternative if you want to try a vegetarian option. Use protein shakes if you want a quick and easy way to top up your protein intake. Try Logging all your foods and supplements at www.weightplan.com to find out if you are eating enough protein or see our article on daily protein requirements. Weightplan provides a full nutrient breakdown, or you can follow a Weightplan mealplan to ensure you stay in top health while you train.
Eat regulary
Your stomach will thank you if you split the amounts you eat regularly throughout the day. This will also ensure that you have a constant supply of energy to fuel muscle repair and growth. Typically you should eat something at least every 3 hours. Weightplan’s food diary is divided into 3 hourly slots to help you plan your day. At this frequency your muscles will be getting all the nutrients they need, when they need it. If you leave longer gaps your body will look to get nutrients from existing fat or muscle instead. If you are someone who prefers to skip breakfast this is a total no-no for the ectomorph. After eight hours of sleeping your muscles demand replenishment.
Summary
It’s not so tough being an ectomorph if you’re armed with the correct knowledge and advice to keep you on track, so embrace your body type and work with it. With a little determination you can achieve the body you want. Weightplan offers all the workout and nutritional help you need. Sign up for a PRO membership today to find out how we can help you get the body you’ve only dreamed of.
Tags: Diet, ectomorph, exercise, Exercises, fitness programme, muscle building, Nutrition, Protein, protein shakes, resistance workouts