Your Guide to Ectomorph Body Type, Diet, and Workout Routine

1. Your Guide to Ectomorph Body Type, Diet, and Workout Routine Train for your body shape and follow our diet and exercise recommendations if you are an ectomorph. info@aqfsports.co.uk www.aqfsports.co.uk

2. What Is an Ectomorph? The ectomorph is one of the three most commonly found body types (also known as somatotypes), marked by a “thin frame” and trouble in building muscle mass as well as fat. People belonging to the ectomorph body type are usually lean, skinny, and also have a high metabolic rate. Ectomorphs can actually put on some weight when exposed to a constant stream of unhealthy diets and a sedentary way of life. However, that fat will probably consist of belly fat while their legs and arms will still remain unusually thin. Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

3. Characteristics of the Ectomorph Body • Flat chest • Small bone structure and delicate frame • Classic hard gainer • Small shoulders • Fast metabolism • Lean muscle mass • Naturally thin (1) • Finds it hard to gain weight info@aqfsports.co.uk www.aqfsports.co.uk

4. Dangerous Bodybuilding Mistakes Ectomorphs Make Let’s take a look at some of the most mistakes committed by those seeking an ectomorph transformation: • Not introducing enough diversity in their ectomorph workout routines. • Always seeking the perfect workout. • Not consuming enough food. • Not getting enough sleep. • Believing that taking supplements is the magic trick to get insane muscle gains. • Training to failure. • Overtraining themselves. : Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

5. Ectomorph Diet and Metabolism Ectomorphs have a fast metabolism, which makes it easy to get lean, and eat without gaining weight. But with age, the metabolism slows down, primarily because of low muscle mass, which can end up in an unhealthy increase in body fat. The best diet for an ectomorph is higher in calories and carbohydrates. Approx. 50-60% calories should come from the carbohydrates, 25% from protein, and 25% from fat. info@aqfsports.co.uk www.aqfsports.co.uk

6. Ectomorph Workout Routine A sound strategy, for building an ectomorph workout plan should consist of first choosing a primary chest exercise, a primary leg exercise, and then a primary back exercise. Take a look at the following exercises, classified by category, and choose one from each category to build your ectomorph workout for females and males: Primary Exercises: Chest • Incline Bench Press • Bench Press • DB Chest Press • Decline Bench Press • DB Decline Chest Press • DB Incline Chest Press info@aqfsports.co.uk www.aqfsports.co.uk

7. The Final Takeaway To sum it all up, the basic things you need to keep in mind, when deciding on nutrition and, training for an ectomorph body type: it is better to do short but intense training and focus on primary exercise. In addition, to that, try eating at least 1g of protein and 2g of carb, per LB, of your body weight, every day. So, if you identify as the ectomorph body type, then use this guide when deciding which foods to eat and what exercises to try in the gym. info@aqfsports.co.uk www.aqfsports.co.uk

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