![]() Your Body Type - Ectomorph, Mesomorph or Endomorph? Image courtesy of Govt. ![]() There were so many conflicting diets and training programs available and I had no idea what I “should” be doing. The result of this was about 6 months in the gym with little gains and almost no motivation to workout anymore. I was at a complete loss and about to throw in the towel and give up. Then a guy in the gym gave me a magazine and told me to read the article in there about body types. So I did and it opened my eyes up to the reason why I wasn’t making any gains in the gym. I am a true ectomorph (classic hardgainer) and my bodyweight was 6. I first walked into a gym. I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the bigger I would get. Thinking that “more was better” I started following a program designed for an elite bodybuilder. This resulted in gains of about 1. After reading the body type article in that magazine I started to understand more about how my body type worked, my metabolism, and gaining weight. Being an ectomorph I need to focus on calorie intake, long rest periods, and minimum cardio. It was only then I started making some real gains and I’ve never looked back. So it’s important to be able to identify and understand your body type. You May Be Eating Wrong For Your Body Type! Special Report By Tom Venuto Reveals Endomorph Body Type Diet Tips. Design your bodybuilding diet plan with this step-by-step nutrition guide. Create a bulking diet for weight gain or a cutting diet for fat loss. ![]() ![]() ![]() Know complete about your body type for ectomorph, mesomorph and endomorph.Know what is good according to nutrition and exercise point of view each body type. ENDOMORPH WORKOUT PROTOCOL. Endomorphs should workout with moderate weights, so that you are not limited in the total amount of reps to be performed. Ectomorphs tend to be long and lean and may struggle to gain weight or muscle. Mesomorphs are. Male body types - ectomorph, mesomorph and endomorph. How to understand your body type and work your training and diet around it. Looking for a diet pill that works and is strong enough for you as a man? You can find the best diet pills for men right here based on expert and user ratings. WLR's Low glycaemic index diet plan has been put together with Dietitian Juliette Kellow and is designed to give an average weight loss of around 2lbs a week and keep. Endomorph body type is soft with a round physique. Endomorphs have a larger. Workout Tips The Endomorph Dilemma Easy gains can be a curse if you don’t take the appropriate steps. Here’s how to stave off the endomorph blues. ![]() Different body types require different training methods and diet plans. So listed below are the 3 male body types: ectomorph, mesomorph and endomorph, along with their characteristics. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle. Typical traits on a Mesomorph. Generally hard body. Well defined muscles. Rectangular shaped body. Gains muscle easily. Gains fat more easily than ectomorphs. The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat. Typical traits of an Endomorph. Soft and round body. Gains muscle and fat very easily. Is generally short. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example. You may also want to optimize your diet and training to suit your body type. One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. I have about the skinniest natural build possible and at the time of writing this article I have gained about 3. How To Gain Weight Fast. Let me guess. You want to know how to gain weight fast, don’t you? Well, as a guy who used to be 5’1. I know EXACTLY how you feel. While it seems like most people are interested in weight loss, there are actually TONS of men and women out there who have the opposite goal. We are the ones who are either too skinny or underweight for our liking and need a proper weight gain diet to fix it. In most cases, people like us want to know how to gain weight because we’re looking to build muscle. We might call it “gaining weight,” but what we’re really looking to gain here is muscle, not fat. In other cases however, some people don’t care what that weight is. Muscle, fat, or a combination of both. Let’s begin. Like I said before, I know this first hand. My genetics are that of the typical ectomorph, which is the “skinny body type” with the thin bone structure and super fast metabolism that makes gaining weight even harder. However, I’ve still managed to gain weight just fine. Well, all it takes are 3 simple steps. Simple, isn’t it? All we need to do now is get each step just right. But, above all else, calories are BY FAR the most important aspect of a weight gain diet. This is known as your calorie maintenance level. If you eat less calories than this amount, you lose weight. However, guess what happens if you eat more calories than this amount? You create what’s called a caloric surplus. That’s honestly all it takes, and that’s honestly the one true requirement of a weight gain diet. Which means, if you’re not gaining weight now (or in the future), the problem 1. Simple as that. How Many Calories Should I Eat Per Day? This brings us to the most important question of all. In order to gain weight, you need to eat MORE calories than this amount. How much more? Well, in most cases, you should eat 3. Since most people want the weight they gain to be muscle and NOT fat, this is the ideal amount of calories that I would recommend. Any less and you won’t be gaining anything. Any more and you’ll end up gaining way more fat than muscle. So, whatever maintenance level the calculator estimated for you, just add 3. For example, if your estimated maintenance level was 2. If your calorie intake is indeed accurate, you should end up gaining between 0. To make sure this is happening correctly, weigh yourself at least once per week (always first thing in the morning on an empty stomach) and make sure weight gain is taking place as fast as it should be. If it is, then you’re perfect. If you’re gaining weight slower than you should be (or just not at all), you need to add an additional 3. If you’re gaining faster than you should be (which would mean too much fat is being gained), you need to reduce your calorie intake by 3. Whenever you end up gaining weight in that ideal range of 0. Keep eating that amount of calories. Now, while most men and women who want to gain weight want that weight to be muscle instead of fat, there are some people who just want to know how to gain weight of any kind as fast as they can (even if it is fat). In these rarer cases when you don’t care if you gain fat, muscle or both, a more aggressive weight gain diet can be used. Specifically, eat 5. However, since most of us want to avoid gaining fat and only gain lean muscle instead, 3. I’d recommend for most people. Step 2: The Rest Of Your Weight Gain Diet. Now that your calorie intake is all figured out, you already know the big secret of how to gain weight. Simple as that. That’s literally the one and only thing you need to do. Of course, you probably still have a bunch of questions about the rest of your weight gain diet. Let’s quickly cover them all right now. Specifically, eat between 0. So, if you weigh 1. Common high protein foods include chicken, fish, turkey, meat, eggs and of course protein supplements. Eat enough fat, especially the essential fatty acids. About 2. 5- 3. 0% of your calorie intake should come from fat, with the majority of it coming from healthy sources like fish, nuts and olive oil. Even more importantly, make sure are getting enough of the Omega- 3 fatty acid found mostly in fish oil supplements. Get the rest of your calories from carbs. After you’re getting enough protein and fat, the rest of your diet will be comprised of carbs. The majority of your carb intake should come from natural, nutrient- rich foods like fruits and vegetables, brown rice, beans, potatoes, and most whole wheat/whole grain products. Of course, since weight gain is your goal, foods like white rice and pasta can be eaten as needed to reach your ideal calorie intake. Don’t waste your money on useless supplements. No matter what they claim, 9. The only supplements that I’d recommend are protein powder, fish oil, multivitamin and creatine. Eat a proper post workout meal. How you organize the meals in your weight gain diet is entirely up to your own preferences. However, the one important tip worth mentioning is to eat a proper post workout meal. I explain how to do that here: Post Workout Meal Step 3: A Proper Workout Routine. While a proper weight gain diet (specifically eating enough calories) is the only real requirement for how to gain weight, there is a second requirement that exists if you want to make sure the weight you gain is muscle and NOT just fat. I’m of course talking about a proper weight training workout routine. In order to get the best muscle building results possible, you MUST combine the type of weight gain diet I just explained with a workout routine that is designed specifically for building muscle quickly and effectively. If you don’t, you’ll just gain fat. If you don’t mind just gaining fat, then feel free to use the diet by itself without a workout routine. But if you want to build muscle and not just get fat, a proper workout routine is REQUIRED. So, what is a proper muscle building workout routine? Well, explaining all of that here would be way too much for one article. So, for the full details of creating the best workout routine, check out my articles about workout routines and how to build muscle. Or better yet. Men, women, young, old. Eat enough calories per day, make sure you’re gaining as fast as you should be, get the rest of your diet and workout routine right, and do it all consistently. Now, it’s still possible that you’ll have some additional questions about designing the weight gain diet and muscle building workout that will work as effectively for you as possible. You may also just want some help doing it. Well, after nearly 1. I’ve finally created the solution. It’s called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven diet and workout system I’ve used to help countless men and women gain weight, build muscle and completely transform their bodies. Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide.
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