Ecto mesomorph female diet4/1/2024 However, if you’re having a hard time meeting your daily macros and calorie needs, you may want to consider upping your protein intake by sneaking some protein powder into your coffee, water, or morning oats! Two of our favorites all-natural protein powders are Transparent Labs Grass-Fed Protein Isolate and Amandean’s Marine collagen protein. Since the world is your oyster (or your buffet) there aren’t many nutritional holes in need of filling. Avoid added sugars and stick to nutritious carbs such as quinoa, whole grains, fruits, vegetables like sweet potatoes, beans and legumes. Your carbohydrate intake should make up 40-50% of your daily meals, with 30-35% percent protein, and 20-25% fat. Lucky for you Ecto, your metabolic rate is through the roof making it difficult to overeat! You should aim to eat 5-7 small meals a day. Stay persistent - It’s really important for long-term fitness results, especially for Ectomorphs trying to add muscle to workout regularly and consistently otherwise your results will likely suffer! Make sure to take at least 1-2 rest days per week - This will not only allow your muscles and body time to fully recover between workouts, it will also prevent you from having to eat excessively to keep up with your speedy metabolism. Compound moves like squats, Romanian deadlifts, hip thrusts, lunges, push-ups and pull-ups are all great exercises to hit multiple muscle groups at the same time. Hit the weights - Strength training is not only great for your health, it’s also a fantastic way to build muscle and add some lovely curves and tone to your figure. If you simply can’t live without your cardio workouts, make sure to fuel up properly beforehand to avoid any excessive muscle breakdown and always eat afterward to refuel and kickstart muscle recovery. Limit long-distance cardiovascular exercise - Cardio is undoubtedly a great form of exercise for a variety of reasons a strong heart, better mental health and a stronger immune system to name a few but unfortunately, too much pavement pounding or peddling for Ectomorphs could result in weight loss and an even more slender physique. Your muscle growth is slow and steady! Hard work, consistency and some well-deserved rest days are necessary to maximize muscle growth and maintain body weight. Due to their fast metabolisms, they have to (and often do) eat large amounts of food without putting on extra body weight.Įxamples of famous celebrities with this body type are Kendall Jenner, Taylor Swift, and Cameron Diaz. They thrive on carbs, and naturally, have low body fat. They typically find it very difficult to gain weight and muscle no matter what they eat (hence the name, Hardgainer). I should point out that these are only guidelines and how exactly you should train, diet and whether or not you should take supplements will be very much dependent on your specific goals, lifestyle and circumstances.Įctomorph body types generally have a small build, long limbs, thin shoulders, flat chest, small joints, and very lean muscle mass. Keep reading to find out which body type sounds most like yours and how to more effectively train, eat and supplement for best results! Chances are, you probably won’t fit perfectly into a singular body type and will be a bit of two or even all three different body types. Your body shape may change a bit over time, but the body type you had as a teenager will likely remain the same throughout your life. These are the three main body types (AKA somatotypes) for both men and women:Įach body type is determined based on your bone structure, body shape, weight, height, and ability to build muscle and lose body fat and weight.
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