Ectomorph Body Type

 Ectomorph Body Type

Hello my friends welcome to “Health and Fitness”, this is Rayyan Kashif and in today’s blog I will reflect on my ideas on body types featuring part 3 which is ectomorph body type where the following topics will be discussed as follows:

·         What is an ectomorph body type?

·         What is the best exercise for Ectomorphs?

·         What should an ectomorph eat?

·         How often should Ectomorphs workout?

·         Is ectomorph body type good?

Introduction:-

Ectomorphs are the lean and lanky people of the world. They have a smaller bone structure, slender faces, and narrow shoulders. They are built for speed rather than strength and tend to be naturally inclined towards fast metabolism and high endurance activities rather than weight training. Unfortunately, ectomorphs also have a tendency for being naturally smaller framed...and that can make it harder to put on muscle or bulk up. So what exactly is an ectomorph body type? Let’s take a look...

What is the ectomorph body type?

Ectomorphs are the opposite of endomorphs. If you have not checked out my blog regarding endomorph body type then click the following link in the bracket: (healthfitnessqueries.blogspot.com/2022/08/endomorph-body-type.html) when it comes to muscle gain and fat loss. If you’re an endomorph, you find it relatively easy to build muscle and a bit harder to lose fat. And if you’re an ectomorph, it’s the other way around. 

Ectomorphs often find it harder to gain weight in general, and it can sometimes be harder to put on muscle in a smaller frame. Generally, ectomorphs have a naturally lower body fat percentage which makes it harder for them to bulk up. It can be hard to bulk up as an ectomorph due to low levels of the hormone testosterone, so you’ll have to work a little harder at both your diet and training regimen to achieve your goals.

How to build muscle for an ectomorph body type?

For starters, you have to be realistic about how quickly you can put on muscle. It’s not likely that you’ll be able to bulk up at the same rate as most endomorphs. You’re going to have to work a lot harder for every pound of muscle. If you’re an ectomorph, it’s best to focus on adding as much lean muscle as possible, while still maintaining a low level of body fat. Ectomorphs that want to add muscle mass should consider a combination of strength training and bodybuilding. 

They should focus on compound exercises that recruit a large amount of muscle. They should also focus on high-intensity interval training (HIIT) as it can help them to increase their maximum oxygen intake (VO2 max). Ectomorphs should also make sure to increase their calorie intake to support muscle growth. They should be eating about 20% more calories than they are currently consuming.

Ectomorph diet recommendations:-

When it comes to ectomorph diet, they have to be even more careful than other body types. If they aren’t careful, they can quickly find themselves losing muscle instead of gaining it. Ectomorphs should be eating a well-rounded diet that consists of 40% carbohydrates, 30% protein, and 30% fats. They should also be eating 5-6 small meals per day instead of 3 larger ones to help keep their metabolism high. 

Ectomorphs that are trying to gain muscle should consume about 0.8 grams of protein per pound of body weight. That can be a bit tricky to calculate if you don’t know your body weight. If you don’t know your weight, you can estimate it using a weighing scale. Ectomorphs should also be drinking plenty of water since that helps to build muscles as well.

Ectomorph workout:-

Ectomorphs should be aiming for a higher volume of exercises per workout as opposed to endomorphs. They should also be working out with a higher intensity as well. Ectomorphs should be working out 3-4 times per week. Ectomorphs should be working out with a moderate rep range of 6-12. They should be working out with a high amount of sets per exercise. So make sure to take your time to perform each set properly. 

Ectomorphs should be prioritizing compound, multipoint exercises. They should be focusing on exercises that recruit a large amount of muscle like squats, deadlifts, bench press, rows, military press, and pull-ups. These exercises are great for building lean muscle mass. Ectomorphs should be lifting heavier weights and pushing themselves harder than other body types. They should be trying to lift more than they did during their last workout.

Conclusion:-

When it comes to building muscle, ectomorphs have to work a bit harder for every pound. They have to be more careful about their diet and workouts. Ectomorphs should be working out 3-4 times per week with a high amount of sets per exercise. They should be prioritizing compound, multipoint exercises like squats and deadlifts. They should be lifting heavier weights and pushing themselves harder than other body types. With a little bit of extra effort, ectomorphs can build muscle just as effectively as anyone else.

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