It can be a difficult feat to find well-created ectomorph workouts that build body mass. Most people don't realize that ectomorphs need an entirely different fitness plan than those with an average body type.
Simply following some kind of general workout program will not help you gain much if any muscle, so you'll need to make a few changes to your routine if you want to get results. Here's 3 important tips you should remember when training your body.
Tip 1 - Eat Larger Quantities Of Food
People with an ectomorph body type usually eat a lot of food than others, but are you doing it the right way? Two common mistakes ectomorphs make is eating at the wrong times, and not getting enough calories to overcome their body's natural ability to burn calories off. Since you have a very high metabolic rate, in addition to doing workouts specifically designed for you, you should be eating at least five to six times per day instead of just having 3 large meals a day.
The other main difference is you'll need at least 3000 calories per day as opposed to the average person who typically requires 2000. This doesn't mean you can eat heaps of junk food either. You should only be eating foods that are healthy and nutritious, so you are properly fueling your body and muscles.
Tip 2 - Reduce Your Workout Time
The key to proper ectomorph workouts for gaining mass is to cut down on the time you spend at the gym. If you are spending countless hours at the gym, you may still find you are not making any progress at all regardless of how much work you are doing.
A good workout should not take you any longer than 45 minutes to an hour. At the end of that 1 hour, you should be feeling completely drained and simply unable to do any more. The way to do that is to keep the intensity of each workout as high as possible for the whole time so you get the most benefit possible.
Not only should you be working out for a shorter total amount of time, but you should also reduce the number of days you are visiting the gym. While this is usually a good idea for just about everybody, it is absolutely essential for you. Your body is going to require more time to recover after your more intense than normal workouts, and you won't be able to handle consecutive days like many others. Try to get three good, solid workouts per week.
Tip 3 - Work Your Entire Body
Because you should only be working out three days each week, performing isolation exercises is not going to be the best option or you. Ectomorph workouts should involve working your entire body as much as possible to allow you to get the best results. Your focus should be on exercises that build multiple muscle groups at once. These exercises include things like dumbbell lateral raises, reverse flyes, deadlift, weighted squats, and swimming.
By including these adjustments in your workout and eating routine, you'll be giving yourself the best chance possible of having good, effective workouts that will help you gain body and muscle mass. Don't let your ectomorph body type set you back from having the kind of body you really want. To see real results, make sure you consume lots of healthy calories, keep your routines intense but workout less often, and exercise your entire body during every workout.
Simply following some kind of general workout program will not help you gain much if any muscle, so you'll need to make a few changes to your routine if you want to get results. Here's 3 important tips you should remember when training your body.
Tip 1 - Eat Larger Quantities Of Food
People with an ectomorph body type usually eat a lot of food than others, but are you doing it the right way? Two common mistakes ectomorphs make is eating at the wrong times, and not getting enough calories to overcome their body's natural ability to burn calories off. Since you have a very high metabolic rate, in addition to doing workouts specifically designed for you, you should be eating at least five to six times per day instead of just having 3 large meals a day.
The other main difference is you'll need at least 3000 calories per day as opposed to the average person who typically requires 2000. This doesn't mean you can eat heaps of junk food either. You should only be eating foods that are healthy and nutritious, so you are properly fueling your body and muscles.
Tip 2 - Reduce Your Workout Time
The key to proper ectomorph workouts for gaining mass is to cut down on the time you spend at the gym. If you are spending countless hours at the gym, you may still find you are not making any progress at all regardless of how much work you are doing.
A good workout should not take you any longer than 45 minutes to an hour. At the end of that 1 hour, you should be feeling completely drained and simply unable to do any more. The way to do that is to keep the intensity of each workout as high as possible for the whole time so you get the most benefit possible.
Not only should you be working out for a shorter total amount of time, but you should also reduce the number of days you are visiting the gym. While this is usually a good idea for just about everybody, it is absolutely essential for you. Your body is going to require more time to recover after your more intense than normal workouts, and you won't be able to handle consecutive days like many others. Try to get three good, solid workouts per week.
Tip 3 - Work Your Entire Body
Because you should only be working out three days each week, performing isolation exercises is not going to be the best option or you. Ectomorph workouts should involve working your entire body as much as possible to allow you to get the best results. Your focus should be on exercises that build multiple muscle groups at once. These exercises include things like dumbbell lateral raises, reverse flyes, deadlift, weighted squats, and swimming.
By including these adjustments in your workout and eating routine, you'll be giving yourself the best chance possible of having good, effective workouts that will help you gain body and muscle mass. Don't let your ectomorph body type set you back from having the kind of body you really want. To see real results, make sure you consume lots of healthy calories, keep your routines intense but workout less often, and exercise your entire body during every workout.
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