WORKOUTS AND DIET PLANS FOR ECTOMORPH BODY TYPE :-
Work out or 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 a check on their muscle growth every day as it is equally important not to over train your body.
Workout for ectomorph body types should begin with weight training, followed by indoor cardio workout. They need to see 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 drawback would be over training of your body.
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. The best workout for ectomorph is basic squats, rows, step- ups, and push- ups. Walking on tread- mill and kickboxing would also fetch good results. Ectomorph workout plans for gaining more curves should include swimming as it provides resistance to your body. Daily pool workouts will provide extra fat insulation for skinny bodies.
Diet plans :-
As ectomorphs have a tall, thin or lean body, they need to increase the intake of calories in their diet with a balanced bodybuilding diet plan for mass gain. 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 increases 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 metabolic rates.
Don’t skip meals for any reason and you will need to eat a lot more than normal. 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.
Presented a sample diet plan for ectomorph body type to promote muscle gain :-
Breakfast – Banana and Raspberries Smoothie (348 calories) or French Toast Total Calories (315 calories)
Midmorning Snack – A handful of dried fruits and nuts (350 calories)
Lunch – Lamb Stew (300 calories) + stir-fried vegetables (122 calories)
Evening Snack – Banana and strawberry smoothie (197 calories)
Dinner – Brown rice (332 calories) + Sweet and sour chicken (237 calories)
Work out or 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 a check on their muscle growth every day as it is equally important not to over train your body.
Workout for ectomorph body types should begin with weight training, followed by indoor cardio workout. They need to see 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 drawback would be over training of your body.
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. The best workout for ectomorph is basic squats, rows, step- ups, and push- ups. Walking on tread- mill and kickboxing would also fetch good results. Ectomorph workout plans for gaining more curves should include swimming as it provides resistance to your body. Daily pool workouts will provide extra fat insulation for skinny bodies.
Diet plans :-
As ectomorphs have a tall, thin or lean body, they need to increase the intake of calories in their diet with a balanced bodybuilding diet plan for mass gain. 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 increases 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 metabolic rates.
Don’t skip meals for any reason and you will need to eat a lot more than normal. 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.
Presented a sample diet plan for ectomorph body type to promote muscle gain :-
Breakfast – Banana and Raspberries Smoothie (348 calories) or French Toast Total Calories (315 calories)
Midmorning Snack – A handful of dried fruits and nuts (350 calories)
Lunch – Lamb Stew (300 calories) + stir-fried vegetables (122 calories)
Evening Snack – Banana and strawberry smoothie (197 calories)
Dinner – Brown rice (332 calories) + Sweet and sour chicken (237 calories)
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