Hope you had an amazing Family Day? If you live in Canada the 3rd Monday of February is a National Family Holiday every year and I love it because it forces us to stop and take time to block out everything else and remember about FAMILY.!
Coach Dimitri here, and every Tuesday I’m going to be sharing with you some training tips, nutrition hacks, and mental strategies that each body type should follow or work within to help each and every one of you get the most results with PURE Motivation Fitness and help you learn more about science, genetics and how our unique bodies work together and against us.
Let me ask you a question? Do you know of anyone that can eat all the time, eat high-calorie foods, even eat a lot and not exercise but still does not gain weight?
Do you know of anyone or any friends that don’t practice exercise regularly but when they do even if it’s for a month they automatically start to lose fat and gain muscle with little to no effort?
If so then Voila, you have met the 1st of 3 Body Types and I’m a prime example of a fit Ectomorph at 42 and have dedicated my life to helping men and women just like you learn more about their body types.
BODY TYPE = THE ECTOMORPH (HARD GAINER)
An ectomorph has a light bone structure, long limbs, is not thick from the side profile with a flat narrow chest.
These individuals often have a hard time building and gaining strength. Long-limbed and not particularly muscular ectomorphs can be ‘skinny fat’ meaning a low weight and/or small size with a high body fat percentage.
Ectomorphs resist weight gain because of a fast metabolism. They can overeat without gaining much weight. This body type has little to less observable body fat, is lightly muscled, and has a smaller more linear frame and joints.
When training, focus on power and resistance to build strength. To maximize body composition (lean-mass gain, body-fat loss) as an ectomorph, eat good-quality fats with a moderate protein intake of 25 to 30 grams per meal (four meals per day if you have a pre-training minimal) along with good-quality carbohydrates.
On non-training/exercising days, do not skip the mid-morning snack: Breakfast is hearty enough but you will still need more fuel to carry you through. After you have your afternoon snack, you may want to ensure you have 1-2 smaller dinners to ensure you not too low in calories. Remember if your goal is to gain muscle you need to eat!
Ectomorphs tend to have overly efficient metabolisms coupled with natural-born endurance, speed, and agility. They do not store carbohydrates as fat as easily as others and have difficulty gaining weight. Due to their high heat and energy expenditure, Ecto’s often burn more calories than they consume and can very rapidly drop weight and body fat percentage.
Ectomorphs are encouraged to conserve energy by slowing down and learning strategies to relax, reduce worry and get more sleep. Cardio is often counterproductive if you’re trying to add weight or size and should be kept to a minimum as daily hyperactivity is often commonplace.
The Ectomorph must avoid over-training and should get in and out of the gym quickly, refuel with proper nutrition and allow ample time for recovery between workouts. Skipping meals is NOT an option and will result in rapid muscle loss.
We help Busy Business professionals & Stressed Parents, look better naked, regain their energy & improve sex drive in < than 90 days by teaching them to Eat & Exercise for their unique body-types without having to obsess about fitness, be stuck dieting & eat 2 dinners every night!
If you’re interested & ready to take action and get serious about your fitness & nutrition click the bottom below to schedule a complimentary Discovery Call so we can, together, plan your next 90 days of body-fat transformation success.