Did you know that if you train your body according to your body type you can get better and faster results? Most of us usually tend to workout to keep fit or shed some extra kilos by exercising in gym or at home. But have you ever wondered what kind of body do you possess? No matter what you do, you cannot change your bone structure or height, it comes genetically. Yet you can change your body type with proper diet plans and workouts.

You must be having friends who eat a lot and yet tend to look perfect, and some who eat just little food and yet end up looking fat. The reason behind this is their body type. The physiologists have researched and divided human body in three types – Ectomorph, Mesomorph and Endomorphs. The Ectomorphs are the ones who stay thin no matter what they eat. The Mesomorphs are the athletic types, they tend to stay fit and have less fat. And lastly the Endomorphs; they are generally the ones with round body and lot of fat. Each one of us falls into these categories only.

So, check out your body type and plan your diet and workouts accordingly.

In this article we will be covering everything about the Ectomorphs like their general characteristic, what kind of diet you they should have and what kind of workouts they should do.

Ectomorph

Ectomorphs are the typically skinny people. Ectomorphs have thin and long bone frame and small joints. They find it very hard to gain weight and body fat. These types of people tend to be thin throughout their life. Their metabolic rate is higher so they don’t gain fat easily. They can eat everything they want and still will be thin.

Characteristics of an Ectomorph:

• Flat chest
• Thin
• Lean muscle mass
• Small weak frame and bone structure
• Small shoulders
• Finds it extremely hard to gain fat
• Fast metabolism

Following proper workouts and diet plans helps them to give a better standing look.

Ectomorph: Diet

A thin, lean or tall body of ectomorphs needs extra calories in their diet. An ectomorph should have 1000 to 750 calories per day to maintain their structure. With high metabolic rate, the fat level in the body grows very less. And these 1000 calories help in maintain the muscles and repair them.

Skipping meals is not a good option for you. You need to eat more than the other people. Take meals every 2 hours, at least 6 meals a day. This is because you burn more calories than the others. You should divide your calories in terms of percentage as 20% fats, 40% proteins, and 40% carbs. Keep yourself hydrated by drinking lots of water. It also helps in making your muscle stronger and stabilizes your weight. To get maximum results you should increase the complex carbohydrates intake like dried fruits, rice, pasta, grain bread.

Ectomorph Workouts session

Because of high metabolism, the muscular growth is very slow in ectomorphs. Building bigger and stronger muscles is not going to be easy for you. You have to be very careful while working out as you must not over do the exercises.

To start your workouts, you can start with light weights and not work out more than one hour. It is suggested that you should focus on your back, legs, chest, arms and shoulders by doing 12 sets a day. This will make your muscles stronger, but remember, do not overdo. So, no more than 12 sets of exercises a day.

You must choose the exercises according to your body. Each exercise has different impact on different muscles. Do 3 to 4 exercises per day with 3 sets each, after each set take a break of 45 to 60 seconds. These are called as power breaks; these breaks boost your energy levels. You should initially concentrate on strengthening your muscles by doing basic exercises like push-ups, sit-ups, rows, squats. For stronger legs you can do kick boxing and walk on the treadmill. If you are looking for curves, then you should start swimming, as it gives more resistance to the body. Pool workouts give insulation of fat to lean bodies.

Please stay tuned for the next body types, Mesomorph (Part 2) and Endomorphs (Part 3).