Genes play a pivotal role in predetermining your body type and the type determines muscle shape, bone density and size, in addition to the percentage of fat stored in your body. In the rest of this article, we will talk about the first type and how to gain weight in it. To answer this question, we will shed some light on this type of ectomorph.
Ectomorph body characteristics
The person with an ectomorph body is relatively thin and has an athletic body, and the percentage of fat is very low. Despite the thin body of this type, it contains relatively small muscle tissue, and it is difficult for it to build and increase muscle mass, even if the hours of exercise in the gym increase. The characteristics of an ectomorph in general are as follows:
- Small, slender bone frame.
- Does not gain weight easily.
- Flat chest.
- Small shoulders.
- Skinny
- Pure muscles.
- High metabolic rate.
To increase the ectomorph’s body weight, you must focus on two basic factors: the method of exercise and nutrition.
Exercise method
Exercising for long hours, more than 3 days a week, in addition to including cardio exercises in your exercise regimen, is very wrong and should be avoided if you want to gain weight. You should focus on exercising that targets large muscle groups, such as the chest, back, and legs, and not focus on small muscles. When exercising large muscle groups, it helps the ectomorph body stimulate a larger amount of muscle fibers in the body and thus greater stimulation to increase your size and weight.
Nutrition
The best diet for this body type is a diet rich in calories and carbohydrates. Good fats and proteins are also necessary to increase muscle size. The ectomorph body responds well to carbohydrates, because of which the blood sugar level suddenly increases, which helps speed up the transport of protein to your muscle tissue.
Tips to increase ectomorph body weight
There are also some tips to increase ectomorph body weight that can be followed
1. Monitor your calories
The importance of monitoring calories if you want to lose weight is no less important than it is if you are gaining weight as well. Skinny people often miscalculate the number of calories they eat by thinking they are eating more than they actually consume. You should monitor your calorie intake to monitor the progress of weight gain.
2. Increase the number of hours of sleep
Muscle building and recovery takes place during sleep, and all building hormones are also secreted during this period. The more hours you sleep, the more time you provide your body with enough time to build and grow and thus gain weight, so try to maintain 8-9 hours a day.
3. Reduce your physical activities
People with thin bodies move a lot and are very active, which increases the number of calories that are burned in your body. Activity is a good thing, but what we mean here is unnecessary excess movement, such as walking, cardio exercises, or even excessive movement at home or the workplace.
Instead of cursing the darkness, light a candle. If you do not notice any progress in your weight or muscle size after doing weight exercises for a long time, this is evidence that you are doing something wrong. Start by knowing your body type before you start exercising or designing a diet to achieve the best results.
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