What Do You Need To Know About An Ectomorph Body Type? | DietZones
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What Do You Need To Know About An Ectomorph Body Type?

Do you feel like you’re too skinny? Or do you have a hard time gaining muscle mass? Well, this might happen because you might be an ectomorph. But the good news is that if you eat and train based on your body type, you will be able to achieve an impressive and robust appearance. Let’s see up next what this body type is and which meal plan is best for an ectomorph.

What is the ectomorph body type?

The human body can be classified into three types: ectomorph, endomorph, and mesomorph. The skinniest one is the ectomorph body type. And it is described based on its small frame, light build, and lean muscle mass. Commonly, this body type is known as the ‘flat chest’ one. An interesting thing about the ectomorph body type is that it has a hard time gaining weight. This happens due to the fast metabolic rate such an individual has.


Metabolism and ectomorph diet

As mentioned above, besides being skinny, the ectomorph body type experiences a rapid metabolic rate. A high metabolism is great for getting lean fast and losing weight. And if this body type happens to become overweight, it won’t have too much trouble to lose it. Still, during the aging process, the metabolism of an ectomorph slows down due to low muscle mass. This automatically triggers an unhealthy weight gain, which you will have to monitor closely.

Overall, the best ectomorph diet is the one high in carbs and calories. Experts say that up to 60 percent of calories should come from carbs, 25 from fat, and 25 from protein. Some of the pro nutrition tips for ectomorphs include:

1. Eating every four hours

2. Adding at least 500 calories to your meal plan if you aim to gain weight or muscle

3. Selecting warm foods over cold ones, since these are better for digestion

4. Eat starchy carbs such as brown rice, oats, quinoa, or sweet potatoes

5. Eat fruits such as bananas, mangoes, pineapple, papaya, or peaches

6. Eat vegetables like cauliflower, broccoli, Brussels sprouts, beets or carrots

7. Opt for nutrient-dense snacks like seeds and nuts

What you should know is that if you have an ectomorph body type, it is best to have a balanced diet rich in nutrients. Processed or fast food should not be part of your meal plan. Also, alcohol consumption and smoking should be avoided.


Exercise routines for ectomorphs

As mentioned at the beginning of this article, ectomorphs have a hard time sculpting their bodies. But they can sculpt and create curves on this thin frame with a bit of commitment and attention to detail. This means that an ectomorph must follow a personalized exercise routine and follow a nutritious meal plan.

Cardio exercises are excellent for ectomorphs since they boost up several body processes. Besides, cardio can stimulate muscle growth if you commit to exercising at least three times per week for only 30 minutes.

Weight training can help ectomorphs achieve muscle mass and increase strength. The goal should be on using heavier weights and fulfilling three to five sets of around eight to 12 reps for each muscle group.


Experts say that it might be a good idea to have a pre-workout protein shake to boost your results. Have this beverage between 15 to 30 minutes before exercise:

- 1 scoop whey protein

- 1 serving creatine monohydrate powder

- 1 cup fat-free milk

- 1 large banana

- Blend all the ingredients and enjoy

Also, you will have to have a post-workout shake made from:

- 1 scoop whey protein

- 1 serving BCAA powder

- 1 scoop dextrose monohydrate

- 1 cup fat-free milk

- ¼ cup grapes

- 20-gram dark chocolate


The bottom line

So, being an ectomorph is not as dramatic as it might seem. This lean figure is excellent for both gaining muscle mass and losing weight. The secret to success is understanding your ectomorph body type and feed it adequately. Besides, consulting with a trainer might get you access to the best exercise routine for your goalsEctomorph, no matter if you aim to lose weight or merely improve your lean figure. Just make sure you eat plenty of nutritious foods and avoid junk foods.

Author: Anna

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