Breakfast Sweet potato toast topped with a thin smear of nut butter and turkey bacon. Lunch Bean and veggie burger served on a whole-grain bun, side of steamed broccoli. Snack Protein bar. Breakfast Whole-grain toast with fat-free or low-fat Greek yogurt and a sliced pear. Lunch Mixed greens salad with chopped vegetables, roasted turkey, and vinaigrette. Snack Apple and a slice of cheese. Breakfast Fat-free or low-free Greek yogurt parfait with chopped apples, walnuts, whole-grain cereal, and cinnamon.
Breakfast Overnight oats made with fat-free or low-fat yogurt, almond milk, and topped with raspberries. Lunch Turkey sandwich on whole-grain bread, mashed avocado, lettuce, tomato, onion, baby carrots on the side. Snack Broccoli dipped in hummus. Compared to the eating plans for mesomorphs and endomorphs, the ectomorph diet is higher in carbs. The benefit of this is that not only does an increase in muscle mass boost your metabolism, as Harvard Health Publishing notes, but it can also protect your bones as you age.
And, it may feel counterintuitive to snack on tuna or hardboiled eggs in the afternoon if your go-to before was crackers or an apple. In that case, limiting high-starch choices like pasta and bread in favor of sweet potatoes, oats, and beans may be advised, according to the thinking behind the body type diet. That may feel counterintuitive to what you naturally gravitate toward, though. Catudal suggests leaning into your desire for cardio, but pairing it with body weight movements.
Perform circuit workouts such as pushups, squats, or jumping jacks twice a week along with weight workouts that use dumbbells or machines using a challenging weight three times a week, he recommends. Filter By Category. View All Categories.
Physical Characteristics Models who grace the covers and pages of most fashion magazine tend to have an ectomorph body type. Diet and Metabolism Ectomorphs have a fast metabolism, which is both a blessing and a curse.
Additional Nutrition Tips Eat every two to four hours. Add at least calories if you want to gain weight or muscle. Choose warm foods over cold foods better for digestion. Best starchy carbohydrates include oats, brown rice, quinoa, sweet potatoes and potatoes. Best fruit choices include bananas, mangoes, pineapple, papaya, avocado and peaches. Best vegetable choices include broccoli, cauliflower, brussel sprouts, beets and carrots, especially cooked in coconut oil or ghee clarified butter.
Nutrient dense snacks include nuts and seeds, as well as nut butters. Pre- and Post-workout Nutrition About 30 to 60 minutes before a workout, make sure to eat or drink a fast-digesting carbohydrate and some protein, such as fruit or toast with almond butter and jam. Cover and reduce heat to a simmer and cook until the water is absorbed.
Stir in the rice milk, cranberries, nuts and chia seeds. Pour into a bowl and serve. Fitness Goals Ectomorphs are at a disadvantage when it comes to building muscle and sculpting the body.
Weight Training To build muscle mass, increase strength and sculpt the body, a simple weight-training routine using heavy weights is critical for the ectomorph. Precision Nutrition Level 1 — The Essentials of Nutrition and Coaching Master the science of nutrition and the art of behavior change coaching. Buy Now. Get in the Know Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.
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Why do muscles tighten up? That being said, recommending the best exercises for any particular individual will depend largely on their personal goals. In my experience, ectomorphs, aka hardgainers, typically want one thing… to gain muscle mass!
They are tired of spending countless hours in the gym, working harder and longer than their peers, only to see minimal gains. First, you are probably not eating enough. So the first thing you should do is eat more. I will say it again, compound exercises! Compound exercises build the most muscle mass and increase strength the fastest.
And yes, this includes lean body mass for those who want to avoid putting on bulky muscle mass. This is because compound movements hit numerous muscle groups as you perform multi-joint movements through a range of motion.
From an effort standpoint, if you are an ectomorph and are neglecting these essential exercises, this is a recipe for maximum input with little output. So what are these compound exercises you speak of? Glad you asked. There are a wide variety of fun and beneficial compound exercises to choose from. Below, I have narrowed down my top three favorite compound exercises that I incorporate into my routine every week:. An important concept to keep in mind during your training is that if you are an ectomorph, less is more.
What your workouts should be is intense and shorter in length. Focus on big muscle groups and limit your workouts to minutes max. Lastly, e xercise strategically and always beware of over training. Each compound exercise should be performed to reach muscle failure within the rep range. That means, by the time you complete your eighth rep, you are incapable of completing a ninth rep due to muscle failure or fatigue.
That is a good thing! The tension being put on the muscle from the weight is optimal within that rep range. Whereas, if you notice yourself completing your eighth rep with enough strength to pump out a few more reps, that is a sign that you need to increase the weight. Simple as that! Cardiovascular activity has amazing benefits for heart health among a long list of other benefits. Among these benefits include an increased metabolic rate , which means an easier time maintaining your weight or losing weight as the case may be.
My point exactly! Ectomorphs have a relatively more efficient metabolism and are at a disadvantage when it comes to adding size because of that. Therefore, proceed to engage in cardio, but do so sparingly.
Stick to the simplest forms such as walking, jogging, or playing your favorite sport. Again, and I cannot stress this enough: you need to stay in a positive energy balance.
And cardio will make it harder to do so. Limit each cardio session to 20 minute intervals while maintaining a low intensity throughout. This balance will provide all of the essential benefits cardiovascular activities have to offer without compromising muscle growth. Making time for sleep is one of the most underrated factors in developing a healthy body composition or gaining muscle.
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