All people – different, but all of them are united by three body types. Depending on it, each person has his own characteristics of metabolism, muscles, body structure. Body type – these are the initial data on which it depends how strong and resilient a person will be, what success he can achieve in sports.
And this also affects the choice of diet, especially the training regimen.
One of the – body types is an ectomorph: how to identify it? The editors of estet-portal.com will tell you how to understand if your body type is ectomorphic, and how this affects training and nutrition .
Ectomorph: how to determine just such a physique
First of all, ectomorphs are distinguished by their thin physique – this applies to both women and men.
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In addition, ectomorphs have the following features:
• narrow shoulders;
• flat chest;
• thin wrists and feet;
• short torso;
• low strength indicators;
• difficulties with weight gain – both fat and muscle mass;
• very fast metabolism.
You can more accurately determine the type of physique by looking at the wrist. Measure its circumference with a measuring tape. For an ectomorph woman, this figure will be up to 15 cm, for a man – up to 17. Why should I measure my wrist?
This will fix the size of the bone. And in the wrist area, we practically do not change in parameters, even when we gain weight or lose weight dramatically.
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It is about such people that they say that they literally “burn out”, describing the metabolism. I call ectomorph girls "witches" because they eat and don't get fat. And it really is.
However, many ectomorphs have a slower metabolism after the age of 30. And if you continue to eat the same as before, – without looking at the calorie content of food – then it is quite possible to acquire extra ugly kilograms. Despite the fact that many ectomorphs would like to gain weight, few people want to get fat folds on the abdomen and hips.
Remember that in its purest form, the ectomorphic type – and any other – is rare. Usually two types are combined in each person, just one of them – prevailing.
Read also: Men body types: training and nutrition
Ectomorph: training and nutrition features
Above, we learned how an ectomorph differs, how to determine such a physique in yourself or a loved one. Now let's talk about how to eat and exercise while doing this if you want to keep fit.
Common mistake – the opinion that ectomorphs do not need training. This is often said by girls who, in fact, are already so slender. Like, why sweat in the gym if everything is fine. However, it is not. Closer to thirty years in our body, muscle mass gradually begins to decrease, it is replaced by fat. As a result – a thin body becomes loose and unattractive. Sagging buttocks, cellulite, small folds on the abdomen. The body loses elasticity. And if such people continue to look normal in clothes, then an expectation/reality situation will arise on the beach.
Read also: Metabolic disorders: how to identify and solve the problem
To avoid the situation described above, the ectomorph should follow these recommendations:
1. The optimal number of workouts per week – 2-3. You don't need to walk too often, because you already have a fast metabolism, and muscles need time and rest to grow.
2. During training, focus on a small number of repetitions, increasing the working weight with each approach. Rest between sets – 1-1.5 min. The duration of the workout itself – no more than an hour.
3. Avoid cardio. But before you start, warm up on a stationary bike for 10 minutes.
4. Food should be high in calories. But do not include fatty foods, fast food, a lot of sweets in the diet. This is not useful to anyone, including – and ectomorph.
5. Be sure to eat 2 hours before bed – it can be vegetables, fruits, cottage cheese, a protein shake. But you don't need to eat meat – it takes a long time to digest.
6. Don't let yourself go hungry – Snacks between meals should be mandatory.
7. Sports nutrition – a must if you want to gain muscle mass.
The ectomorph, like people with other body types, must monitor their diet, not neglect physical activity. This is necessary not only for sports appearance, but also for health in general. How to determine whether you are an ectomorph or not, we told you. Remember that anyone can achieve any goals regarding their appearance, if they do not violate the training and nutrition regimen.
Read also: Trans fats: why are they dangerous and why you should carefully study the packages in the store
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