Ectomorph Theory

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Tired of people telling you to eat more? Well, if you are an Ectomorph you have a long way to go! An Ectomorph is usually blessed with tall, lean body, lithe, narrow shoulders and small joints and small bone structure. You probably see this body type in fashion pages more often! Well, Ectomorphs can eat whatever they want, never have to watch their calorie-intake and find it difficult to gain weight whether it be muscle or fat. So here’s someone who is typically a skinny person who can eat all day, has superfast metabolism with superior aerobic capacity. They can lose fat very quickly too. They don’t have curves, they lack shape and are flat- chested, small buttocks and hyperactive so less prone to obesity besides remaining thin all through their life.

Most Ectomorphs struggle to gain weight, muscle and fat. So for them it is a lot like sculpting, they are no able to shape or mold what they do not have, so they focus on muscle gain and body type is mostly genetically predetermined. 
How does an Ecto maintain the body’s metabolic activities, yes simply with the right exercise and healthy diet you can achieve the desired results which seems like a herculean task! 

Bulking Ectos
You are the kind who would have high metabolic rates, and the muscular growth is gradual. Fat gain is marginal hence you need to put on extra efforts to gain weight and strengthen muscles. People would consider you and your body type ideal but it does come with its challenges so make healthy fat/ food and less activity work in your favor!


Diet Regime
An ectomorph needs to increase an intake of calories in their diet alongside a balanced body building diet plan to gain muscle. To transform your body you need to add in simple changes; eat a generous serving of carbs at every meal, include starchy, unprocessed, whole grain carbs to feel and look your best.

From Whey protein powder, bagels, nut butter, eggs, salmon, avocados, coconut oil, flaxseeds, cottage cheese, Greek yogurt, oatmeal, grass fed beef are great for Ectos. Sweet potatoes over white bread, dried fruits or over fibrous fruits, drink simple carbs during your workout. Fuel up every few hours. Typically including thousand calories or 750 calories would be ideal for your maintenance levels and the calories would benefit in the fast growth of muscles and repair given their high metabolic rates. Eat and drink your calories, you need not worry whether intake of calories would up the amount of fat in your body.

Workout Regime
Fitness regimes can be short and intense aiming on big muscle groups. Cardio can be steered clear of as gaining weight is difficult enough. Ectomorphs have to put in a lot of efforts to train their body because muscular growth is slow and building stronger, bigger muscles is a hard task. Also it does not stop here, once they gain good strength in their muscles they have to keep a check on their muscle growth every day lest they over train their body.


Weight training, followed by indoor cardio workout for an hour, 9 to 12 sets per day is great for Ectos. Choose the exercises wisely, that work all parts of the body, work different muscle parts and the focus should be on arms, chest, back, legs, and shoulders for optimum results. It is important to take rest for about 30 seconds to 1 minute between each set to boosts your energy levels up. The best workout is basic squats, rows, step- ups, and push- ups besides walking on tread- mill and kickboxing would do you good. For gaining more curves you should include swimming for resistance, so if you have a daily pool workout you gain extra fat insulation.

Nutritionist Nico Mursa suggests, ‘Ectomorphs are blessed with a fast metabolism that promotes fast fat burn. So don’t skip meals for any reason and you will need to eat a lot more than normal, and I would also recommend supplements. You can avoid junk and fried food. Eat meals every one hour, at least six meals a day as the key is to have more calories than you burn. 

Protein should be 40, carbs should be 40 and fat ratio should be 20 percent. The complex carbohydrates you take in like pasta, rice, grain bread, and dried fruits can help you gain weight the right way. Drink a lot of water to keep your muscles hydrated and get enough rest. For breakfast you can have Banana, yogurt, oats, honey and seasonal berries smoothie or French Toast with almond/peanut butter.

For midmorning snack you can pop in a handful of dried fruits, seeds and nuts. For Lunch I would recommend Red meat stews with a side portion of stir-fried vegetables. For an evening snack a banana and seasonal berries smoothie or a brown bread sandwich with some cheese and egg or veggie filling is great to fill you up. And for Dinner I would suggest brown rice with a chicken dish. Watch your extra activity, do less in the gym. Also it may be a good idea to visit your doctor to rule out hyperthyroidism if you experience weight loss, and tend to be hyperactive and fidgety.’


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