hard to argue with the fact that we are all different people.This is true not only of our character and appearance, and body types.Physiologically, there are three types of human constitution: ectomorph, mesomorph, endomorph.Mesomorph differs pronounced musculature.For this constitution is not characterized by the presence of fat.Men with this body type have a massive body, broad and thick bone, muscle bulk.More rounded and soft body with a high content of fat inherent endomorphs.Ectomorph - a type of body constitution, prone to Hagen.Such people can often be seen on the covers of glossy magazines.These people have difficulty gaining weight and building muscle.
Features ectomorphic
ectomorph body - a man with a rather low level of physical strength.It is characterized by:
- small bones and joints;
- long limbs;
- small shoulders, chest and buttocks;
- almost complete absence of subcutaneous fat;
- rapid metabolism, overeating is not threatened;
- difficulty in weight gain;
- high endurance;
- hyperactivity;
- difficult and long process of muscle building.
Benefits ektomorfonoy constitution
Good food and the right kind training program for the ectomorph are key ingredients for success in the way without gaining fat, build muscle mass exclusively.Beautiful, athletic body to fit the silhouette is not an unattainable goal for this body type.Especially that "clean" ectomorphs found in nature are not so much.The most common human figure - a mixed set of certain features.And the expression of certain traits manifested under the influence of diet and lifestyle.
Often, these people have no problem with fat tissue in the abdominal area.Treasured cubes ectomorphs press is manifested already at minimal load and when performing simple exercises.
suitable lifestyle
If you wish to correct your appearance ectomorph should start with lifestyle adjustments.Any stress is a significant hindrance for weight gain.Representatives of this type of body constitution should reconsider their lives and try to reduce external stress factors.They do not worry about nothing.Remove the nervous tension helps massage, meditation, yoga.Well relax the people of this type will allow the dream.Despite the fact that people-ectomorphs often suffer from insomnia, you have to teach yourself to sleep at least 8 hours a day.In the mode of the day and should include a nap half an hour to 2 hours.This will help curb fast metabolism.
power supply system and a set of weights
set weight is a problem for ectomorphs important but difficult.Good results in a set of muscle mass can be achieved only by applying sports nutrition.Nutrients entering the body with food, weight ectomorph growth is often not enough.Ectomorph - a man, which is often missing a few meals a day.If you want to gain weight, it is necessary to break this habit.Ectomorphs need to eat 5-6 times a day with an interval of no more than 2.5 hours.Eat with the necessary midstream.The amount of the absorbed liquid must not be less than 2 liters per day.
And a few recommendations follow, will help people to lean constitution acquire a more pleasant form sports:
- Daily amount of fat absorbed by the vegetable nature must be 20%.It is desirable to use fish oil containing beneficial omega-3 acids.
- Proteins are made at the rate of 1-1.5 g per 1 kg of body weight.The source of protein foods may be meat, eggs, cheese, fish.
- The proportion of protein in the menu should be 30%, carbohydrate - 50% fat - 20%.The source of carbohydrates become porridge (oats, buckwheat, wheat), vegetables and flour products from whole wheat.
- Eating sugars (sugar, jam, and others.) Is replaced by complex polysaccharides such as starch, rice, potatoes.
- Do not abuse the products, accelerate metabolism: nuts, dried fruits, legumes.
- Fruits, greens and additional micro-nutrients and substances needed always.But a large amount of fiber present in green, can overload the digestive tract.
build muscle
training program for the ectomorph drawn intense but short.This is due to the fact that he did not have the strength and stamina for the long-term physical activity.The training program for the ectomorph must include a minimum of aerobic and kardionagruzok.It should be based on heavy basic exercises on a split-system.What does it mean?
Split implies conditional division of the body into 2 or 3 pieces.And during training, which is carried out 2-3 times a week, one day work, for example, over the top of the body, the second - on the bottom.If the preference was given to the division into three parts, the first day being worked chest and biceps, the second - the legs and shoulders, in the third - the back and triceps.
ectomorph Training for each muscle group should include several basic exercises.Each muscle group worked out only once a week.The number of repetitions per set - 7-10 times the number of sets for one muscle or muscle group is an average of 7 times.Rest between sets should be not less than a minute.Between exercises, targeting different muscles a rest should be at least 5 minutes.The intensity of the workout for ectomorph should be increased only by increasing the weight, the number of sets and reps.But not at the expense of reducing the intervals of rest between repeats.Muscles ectomorphs longer restored, so be attentive to rest between workouts.You can use the additional funds to restore, such as massage, sauna, meditation.
training program for the ectomorph has several distinctive features:
- of 45 minutes under the condition of maximum intensity;
- systems should be changed every month.
In summer ectomorphs better to work with its own weight, that is, doing push-ups, pull-ups, exercise, educational flexibility and stretching.
Eating before and after exercise
before exercise should eat porridge (all except the manna), fruit with low sugar content (kiwi, peach, pear, apple, orange) or vegetables (tomato, cabbage, any, zucchini, peppers).
This slow carbohydrates, which provide the body with glucose for a period of training, which supports the operation.Drink during exercise should be every 15 minutes.After half an hour after exercise should follow a dense meal with good carbohydrates and proteins.
ectomorph muscle mass for: the use of additives
additives can greatly facilitate the process of increasing muscle mass and significantly reduce the costs of achieving the target time.Very useful in this case, multivitamins, which are able to fully provide the body with essential nutrients.The best "friends" for the ectomorph seeking to overcome his lean, will Creatine, protein-carbohydrate mixture and protein drinks.Three servings gainer, added to the normal daily diet, and systematic lessons will contribute to the steady growth of muscle mass.
With intensive physical activities to increase efficiency, strength and muscle mass will help creatine.This natural compound involved in energy metabolism in the muscle cells, allowing the body to withstand the maximum loads for longer and recover faster between sets.A reception enzymes help the body to process and absorb the increased caloric intake.They are not always accepted, and course.It should also be noted that there are nutritional supplements enriched enzymes.In this case, additional their use is not required.
ectomorph bodybuilding and
Despite the inherent characteristics ectomorphs, this sport is not forbidden for them.Motivated and disciplined people can achieve success in any field.Ectomorphs bodybuilders say that, as a rule, do not follow the no complicated diets, but the embossed press these athletes are the envy of any mesomorph.
ectomorph - A person with high quality lean muscle mass and long muscles, which is quite difficult to pump.But under the guidance of a competent coach and the subject of a balanced diet with high-quality use of carbohydrates, proteins and fats, you can correct achieve amazing results.
