{"id":11233,"date":"2016-05-16T10:38:54","date_gmt":"2016-05-16T10:38:54","guid":{"rendered":"http:\/\/localhost\/hk-blog\/ectomorph-bodybuilding-bid-4490\/"},"modified":"2024-03-11T14:58:40","modified_gmt":"2024-03-11T09:28:40","slug":"ectomorph-bodybuilding-bid-4490","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/ectomorph-bodybuilding\/bid-4490\/","title":{"rendered":"Ectomorph Bodybuilding"},"content":{"rendered":"<p>The study of somatotypes or different body shapes, isn\u2019t new. Some of us are thin and lanky, others are athletic and muscular and further still, some are short and stocky. The endomorph is your lean and lanky guy or girl. Usual traits for an endomorph are thin joints, little muscle mass and hardly any fat. They are the skinny people who just can\u2019t seem to put on weight, no matter how hard they try. If you belong to this body type, read on.<\/p>\n<blockquote><p><span style=\"font-size: 22px;\">Related Article: <a href=\"https:\/\/connect.healthkart.com\/body-types-explained\/bid-4351\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">Body Types Explained<\/span><\/a><\/span><\/p><\/blockquote>\n<p>Like everything else, ectomorphs also have to have certain goals. Do you want to pack on a few pounds i.e. muscle gain? Or do you want to lose a bit of fat? Most ectomorph\u2019s aren\u2019t concerned with fat loss so I am primarily going to focus on muscle building as the training and nutrition for the ectomorph is quite unique.<\/p>\n<ul>\n<li><strong><u>Fat Loss for ectomorphs<\/u><\/strong><\/li>\n<\/ul>\n<p>There are some odd souls however, who would want to lose fat. For them, just eat normally. Don\u2019t change the amount of calories or portions or anything of that sort. Just change the macronutrients. Up your protein intake and proportionately reduce your carb intake. You will lose weight. Now isn\u2019t that one of the shortest and sweetest ectomorph bodybuilding tips you\u2019ve heard?<\/p>\n<ul>\n<li><strong><u>Muscle building for ectomorphs<\/u><\/strong><\/li>\n<\/ul>\n<p>Now this is where it gets tough. Because the ectomorph\u2019s body is wired to have a crazy metabolism, the energy to just sustain the body often comes from muscle mass. This isn\u2019t to say that the objective to gain muscle as an ectomorph is a lost one. Quite the contrary! The ectomorph\u2019s body is hard-wired for the perfect nutrient partitioning, which in simpler terms just means that most of the nutrients go to the muscle, which brings me to the most important point to build muscle.<\/p>\n<p>As an ectomorph, you need to eat enough calories. This is perhaps a simple rule, but often neglected or done half heartedly. You need to ensure you are in a surplus of calories, meaning you eat more than your body burns, everyday. If this means you have to have more cheat meals, by all all means go for it. Consider yourself lucky. You can still have pizza and stay relatively lean!<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/ecto bb1.png\" \/><\/div>\n<\/div>\n<\/div>\n<ul>\n<li><strong><u>Training for ectomorphs<\/u><\/strong><\/li>\n<\/ul>\n<p>An ectomorph bodybuilding routine is literally the most fun you guys will have, because training for the ectomorph doesn\u2019t need 5 different variations for the same body part. Your goal is still to build the most amount of muscle, so the best bang for your buck you will get by indulging in full body movements like the bench press, clean and jerk, squat, the overhead press and the deadlift.<\/p>\n<p>Compound movements are needed for the simple reason that they affect more areas. A leg press will only, for example, build the quadriceps and hamstrings as opposed to the squat, which will build your lats, lower back, forearms, traps, rear delts, core, abs, not to mention the quadriceps, hamstrings and glutes as well! Now that\u2019s what I call a bang-for-your-buck exercise! Conclusively, the answer to \u2018what\u2019s the best workout for an ectomorph?\u2019 is basically a mixture of the compound exercises listed above.<\/p>\n<ul>\n<li><strong><u>Nutrition for ectomorphs<\/u><\/strong><\/li>\n<\/ul>\n<p>The gym is the fun part. Dieting down, or the ectomorph bodybuilding diet and thus consuming a constant barrage of food, is challenging. Realistically speaking you should aim for 5-6 meals in a day, spaced out every 3 hours. Again this doesn\u2019t mean that you\u2019ll be having 5-6 meals of boiled chicken breast and broccoli. Play around with your macros and who knows. You might even find a way to fit a cupcake in! Again the important thing to stress here is that the amount of calories needed per day, is going to make or break your muscle and\/or weight gain. Bulking for ectomorphs seems like an impossible notion, only because it is mostly done incorrectly.<\/p>\n<blockquote><p><span style=\"font-size: 20px;\">Related Article: <a href=\"https:\/\/connect.healthkart.com\/how-to-prepare-for-the-bulking-season\/bid-4472\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000ff;\">How to prepare for the bulking season<\/span><\/a><\/span><\/p><\/blockquote>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/ectomorph bodybuilding diet.png\" \/><\/div>\n<\/div>\n<\/div>\n<ul>\n<li><u><strong>Supplementation for ectomorphs<\/strong><\/u><\/li>\n<\/ul>\n<p>So now that you understand why it is important to constantly intake food, you should also realistically realize it\u2019s difficult, especially for office going folks, to have 6 solid meals. The flexibility of a <a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/proteins\/mass-gainers?navKey=SCT-snt-pt-mg&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\"><u>mass gainer<\/u><\/span><\/a> or a weight gainer shake not only introduces liquid meals, which are easier to digest, but can also quench your sweet cravings. Besides a mass gainer, another star addition to the ectomorph workout plans is creatine. <a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/pre-post-workout\/creatine?navKey=SCT-snt-pw-ct&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\"><u>Creatine<\/u><\/span><\/a> will not only cause you to get stronger, but you will also look fuller because of the water that your muscle cells retain. Do remember this that any supplement will only give you an edge. You have got to do the work yourself.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The study of somatotypes or different body shapes, isn\u2019t new. Some of us are thin and lanky, others are athletic and muscular and further still, some are short and stocky. The endomorph is your lean and lanky guy or girl. Usual traits for an endomorph are thin joints, little muscle mass and hardly any fat. [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":18455,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22],"tags":[],"secondary_tag":[23,35,28],"class_list":{"0":"post-11233","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"secondary_tag-diet","9":"secondary_tag-exercise","10":"secondary_tag-supplements","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ectomorph Bodybuilding - Healthkart<\/title>\n<meta name=\"description\" content=\"Ectomorph bodybuilding is a tough plan for those who are looking for hard core abs. 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