If you have an ectomorph body type then you understand what a hard gainer has to go through. And while friends may look and wish they could be as thin as you; you’re wishing you could gain weight. Trying many of the diet and workout programs out there have produced little results. What you need to understand is your body type isn’t like other types who can benefit from those programs. You need to develop your own ectomorph weight gain program and life style.
Plenty of Sleep
Did you know that you can hurt your ectomorph weight gain if you don’t get enough sleep? You tear down muscle during your workout that your body needs to rebuilds. The only time your body can rebuild that muscle is during sleep or rest. That is because sleep or rest are the only times your body releases natural growth hormones needed to rebuild muscle. So you need to allow your body plenty of sleep and rest to complete the workout process.
You should also be aware that too much sleep can hurt your weight gain. Ectomorphs have a high metabolic rate that burns up calories even while sleeping. If you sleep too long your body can run out of calories and hurt your weight gain efforts. Having a snack before bed and getting 8 – 10 hours of sleep per night and you will aid your weight gain instead of hurting it.
A Proper Diet
Having the proper diet for good ectomorph weight gain is important. Because of your bodies high metabolic rate the body can deplete calories before your cells can use them. This is a process called Futile Cycling whereby your calories are burned through heat generated by your high metabolism. The calories are burned before your body can convert your them into fuel for your body. This results in your body trying to make something out of nothing and is why your earlier efforts had failed.
You can control futile cycling by constantly replenishing calories through a special ectomorph diet plan.Here are some tips to get you started.
- Your eating habits may have contributed to your inability to gain weight. If you were eating three times a day then you should increase that to five or six times a day.
- How much? Well a good baseline is 20 – 24 calories per pound of body weight. So if you weigh 128 lbs you should shoot for 2860 – 3072 calories per day at first. If there is no significant gain after a week than try increasing your calorie intake by 150 calories per day. Keep checking each week and increase until you are happy with your results.
- Another important factor is the intake of proteins, carbohydrates and fats. Start with the 40/40/20 rule meaning 40% proteins, 40% Carbohydrates and 20% fats per day. Don’t worry about this large amount of carbohydrates because your ectomorph metabolism will burn them up.
- Disclaimer: this is only a base-line of what you need to do and may not work for everyone. You should consult your physician before starting any diet or workout.
Start with these and remember you can adjust it up or down.
Ectomorph Weight Training
Another reason you failed before is the weight training methods meant for some one with a different body type than yours. You may have seen your friends go in the gym and come out with their bodies built up but when you went in the gym you came out with the same body you went in with. That is because most of those exercises won’t work for ectomorph weight gain.
The kind of exercises you need are compound exercises that work on several groups of muscles and joints at the same time. What do I mean? Consider Squats as an exercise. If you look closely you’ll see all the muscles being used while doing squats. You work the hips, knees, and ankles involved, and at the same time your quads, gluteus maximus, back, hamstrings and all the small stabilizing muscles involved. Ectomorph body type will thrive on exercises that work compound groups of muscles and joints during a workout. So find other compound exercises for your ectomorph weight training.
Another helpful benefit to doing squats is you are using your large muscle groups. Working these large muscle groups will signal your brain to release natural testosterone. Testosterone promotes secondary sexual characteristics in males including muscle growth and increased bone density. So by just doing squats alone your whole body can benefit from doing squats. Pretty neat huh?
Your New Life Style
To have an effective ectomorph weight gain develop a program that meets the needs of your body type. Proper sleep is something that you shouldn’t over look when trying to gain weight. During sleep or rest there is a release of natural growth hormones. Also develop a healthy diet that will promote weight gain and works well with your training. Finally weight training exercises like squats will give you a compound workout which ectomorph seem to thrive on. Follow some of these tips if you are an ectomorph wanting to gain weight.