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Of The 3 Body Types You Are: ECTOMORPH

Your body type matters most people are a blend of two body types, with one being more dominant. Your body type is determined by both your skeletal frame, body composition which is your natural propensity to be more muscular or store more fat.
Knowing the dominant aspects of your body type may help you meet your diet and fitness goals.

Ectomorphs tends to have a lean build, long limbs, and small muscle bellies, they naturally have a higher insulin sensitivity to process carbs. Although they appear skinny, they can actually have higher body fat than one might expect.

Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types.

How to Train & Diet

Diet & Metabolism

Ectomorphs have a fast metabolism, which is both a blessing and a curse. A high metabolism makes is easy to get lean, and it can seem as if they can eat whatever they want and not gain weight. However, with age, their metabolisms will slow down, primarily due to low muscle mass, which can result in an unhealthy gain in body fat.
The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat.

Additional Nutrition Tips

• Eat every two to four hours.
• Add at least 500 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, 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.

Fitness Goals

The goal of toning, sculpting and creating curves on a small, thin frame can be achieved with a dedicated training and nutrition program. All ectomorphs, whether his or her goal is to be a bodybuilder or achieve a healthy, lean and strong body, can benefit from a solid, consistent weight-training program.

Cardio
Ectomorphs tend to excel in endurance-type activities, so it’s not surprising that many prefer cardio training over weight lifting. The key to stimulating muscle growth is to do a minimal amount of cardio required for general health. Three times a week for 30 minutes is recommended.

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. The focus should be on using heavier weights and completing three to five sets of approximately eight to 12 reps for each muscle group.

Where To Start?

Understanding and reviewing your diet is a must before starting any body transformation. Objectively evaluate your daily food intake by keeping a food journal for at least a week. Keep track of each little snack and you will be able to see what can be improved. make sure you eat a balanced diet with plenty of fruit and vegetables as well as the three macronutrients protein, carbohydrates, and fat. . Do this and you can think of your body transformation goals – make them achievable and don’t be too strict on yourself.  Your BSAWell App can help you get started organised.

Keep Motivated!

Too often we get frustrated by focusing on a specific number on the scale, or even a task we must do to reach our goal (like working out), which is a pretty quick way to zap your zest.
Concentrate on your mood after you’ve eaten a healthy meal or how you feel after a great workout—weight-loss motivation doesn’t always have to come before an activity, If you focus on how you feel each time you exercise, you’ll get all the benefits of burning calories, plus the reinforcement of remembering how good it felt to do it, which should increase your motivation to do more.
Think about your motivational background: do you perform best in a quiet environment or do you need music or a TV show to keep you motivated during the training sessions? Choose what is best for you!

Crush Your Wellness Goals

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At Home Workout

Your home training session may vary depending on your goal, physical level, availability and many other factors. The average home workout should last for 45 min-1 hour (maximum), has to be at least 4-6 times a week. Remember one thing: the more dedicated you are, the greater results you are going to achieve.
The best exercises for body transformation are the ones that involve the whole body.

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