How To Work Out If You Have An Ectomorph Body Type
Did you know that understanding your body’s particularities can aid you to stay in shape and boost your health? Well, each individual has a different body, which means there is a need for specially-designed workout routines. Still, plenty of people fail to take this into account and struggle with exercise routines that make it almost impossible to achieve fitness goals. But before you get discouraged about this, you should know there are three main body types: the mesomorph, the endomorph, and the ectomorph.
For this article, we’ve taken the ectomorph body type and shared our expert’s advice on how to create the best workout routine and meal plan. So, if you look more like a marathon runner rather than a swimmer, or if you can describe your body as long and lean, rather than bulky, this article is for you! Let’s see up next what an ectomorph body type is and how you can use its traits to your advantage!
What are the main traits of the ectomorph body type?
The physical characteristics of the ectomorph body type are numerous. Still, they can be summed up as having a tall figure, thin build, long limbs, small joints, and thin bones. Overall, this body type might appear skinny, but in fact, it can have outstanding body fat. Ectomorphs have issues in gaining muscle mass due to their metabolism running at a higher rate than other body types.
How to train if you have an ectomorph body type
So, if you have several characteristics of this body type, your workout routine is not so hard to create. It is best to concentrate your exercises on compound movements and avoid isolated movements. In this way, you will use more muscle groups in one exercise, which in turn will boost your body’s strength.
As such, you can use the bench press to work out core muscles, shoulders, and triceps. But experts say you shouldn’t completely ignore isolated movement exercises. Instead, you can use those routines at the end of your workout, so that you finish your exercises in a lighter tone.
What are some diet tips for the ectomorph body type?
As mentioned above, this body type experiences a faster metabolic rate when compared with the other two types. As such, it might appear that ectomorphs can eat anything they fancy without gaining weight. Still, it is best to enroll in a healthy meal plan so that you can avoid long-term side effects. The most efficient meal plan for an ectomorph is the one that focuses on a higher intake of carbohydrates and calories. As a general rule, up to 60 percent of calories should consist of carbs, 25 percent protein, and 25 percent fat.
Besides this, there are some additional nutrition tips you shouldn’t overlook. These include:
- It is best to have a meal every two to four hours.
- It is best to have at least 500 calories if your goal is to gain weight or muscle.
- This body type can digest better warm foods, meaning you should avoid cold meals.
- It is highly recommended to have starchy carbs like oats, brown rice, quinoa, or sweet potatoes.
- The best fruit selection for an ectomorph body consists of bananas, mangoes, avocados, and peaches.
- The best legume selection consists of broccoli, cauliflower, beets, and carrots.
What to eat before and after a workout routine if you’re an ectomorph body type?
Specialists say that before a fitness routine, around 30 to 60 minutes before it, you should have a meal or a drink with a fast-digesting carbohydrate, along with proteins, like a fruit or toast with almond butter. Such nutrients can boost your energy levels. Also, you shouldn’t overlook drinking water before and during your exercise routine.
When it comes to post-workout meals, you should have one between 30 to 60 minutes after you finished your exercises. The goal is to have a 3:1 or 4:1 ratio of carbs to protein to aid your body cover for the consumed energy and build muscle fibers.
So, the ectomorph body type is believed to be one of the most versatile, as it can adapt quickly to changes in workout routines. Still, it would be best if you didn’t overlook the importance of diet in keeping your body fit. Even though this is a lean body type, you can gain excessive weight if you don’t control your cravings.