Many of the ectomorphs are quite bothered by our lean body type. Those extra spoons of fats and carbs also don’t help us a lot. Gaining weight and bulking up can get pretty difficult for them.
Therefore, a common question among all the ectomorphs is ‘Is there any way we can change our body to bulky endomorph?’
Difference between Endomorph and Ectomorph?
Ectomorph is one of the somatotypes, characterized by their skinny, lean and thin body structure. They are taller, have a delicate bone structure with long hands and legs, narrow chest and hips. Ectomorphs have a fast metabolism, making every calorie used. Therefore, there isn’t much muscle.
Endomorphs are the broad shoulders and wide chest. Usually short in height, they have a greater hip-to-waist ratio. They are usually bulky and round in shape. Hands and legs are small, compared to other somatotypes. Endomorphs have a slow metabolism, which makes calories pile up in the body. Thus, it makes their muscle bulky and they gain weight easily.
How can ectomorph become an endomorph?
It is not possible for a somatotype to change into another somatotype. Changing from ectomorph will mean changing the entire structure of the body. This is not possible in terms of length of hands and legs, bone structure, height, face, and other parts.
However, an ectomorph can easily change its metabolism to bulk up. This can somewhere lead him near endomorphs in terms of weight and muscle.
Gaining weight – Ectomorphs
Here are few tips, an ectomorph can include in his diet and workout to gain weight.
Dietary changes – Diet has a huge effect on the body. It is the nutrients that you consume, result in building what you are. Major diet changes for ectomorphs to look like an endomorph are:
1. Include more carbohydrates. This will allow your muscles to regenerate and regrow. One can consume fast-absorbing carbs like sweet potatoes, brown rice, bagels, etc.
2. Healthy fats should be prioritized. We all know that fats are an aid to gain weight. However, not all fats are healthy. When spoken of healthy fats, monounsaturated and polyunsaturated fats are beneficial.
Stay away from saturated fat as it can block your blood vessels, increase bad cholesterol and cause heart diseases.
Want to build muscle and skip protein? No. Protein is the building block. This macronutrient help in the growth of muscles. Ectomorphs can consume lean meat. Protein supplements and shakes can also be consumed.
4. Focus on calorie-dense foods. Eat oatmeal, nuts, avocados as they are dense in calories. This will help you to gain weight in a tracked and healthy manner.
Workout changes – In order to get the best results, one should bring adequate muscle training to their plan. When trained properly, muscles grow and bulk. The following are few exercises that you can do in your gym training.
1. Bench press
5. Shoulder press
6. Leg press
These were some general tips to gain weight as an ectomorph. Getting a trainer or a diet specialist can help you more to go through the transition phase.
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