What To Do To Lose Weight And Not Gain Muscle Body Types: Ectomorph

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Body Types: Ectomorph

Building muscle is achievable, but only with good carbs and heavy lifting.

– FIT TIP:The dead lift and other compound lifts are keys to an ectomorph’s muscle building success –

Lean is good, but more muscle is better. However, working extra hours in the gym may not give satisfactory results.

What’s going on?

Studies show that some people do not respond well to strength training. Subsequent tests done on the group mentioned on page 20 indicated that there was no improvement in the regulation of myogenin – an important gene for promoting muscle metabolism – of the worst ‘responders’, while other individuals were subjected to the same training program improved levels of up to -65%. However, this should not disappoint you. Not everyone responds in the same way to different workout routines and by fine-tuning the training intensity, frequency or volume, poor responders would achieve superior results.

Big mistakes you make

You are already lean, and using the treadmill would be pointless. Long and slow workouts will get you nowhere. Also, too many bicep curls and other isolation movements in your weight training offer only minimal results. You should focus more on compound movements like the bench press, dead lift, and squat, which work more muscles while providing a hormonal boost for building muscle. Isolation movements are still beneficial, although they should supplement your primary workout. You should allocate about 80 percent of your training to your main muscle groups.

What to do

Four sets of compound moves at about 8 to 12 reps. Efficient muscle building, however, does not require exhausting gym hours. It’s such a waste to train 5 days every week because this only causes your metabolism to speed up too much, which makes building muscle more difficult. Try to do 3 quality sessions weekly, keeping your post-warm-up workout period to a maximum of 45 minutes.

Change your diet

The good thing is that being strict on carbohydrates is not required, because sudden increase in blood glucose is what you need for your muscles to absorb protein efficiently. Consume brown rice and other foods that are abundant in complex proteins, while keeping at least 2 grams for every kilogram of body weight. Compared to mesomorphs, ectomorphs must strictly follow adequate protein consumption, as exceeding the limit will increase your metabolism rate and hold back muscle growth.

Additional food for thought

Proper nutrition appears to be just as important to smart training for ectomorphs as it is to developing muscle tissue. More than endomorphs and mesomorphs, good intake of supplements is essential. Carbohydrate and protein shakes are most beneficial when taken before, during and after training sessions.

Smart moves

Ectomorphs should treat the deadlift as their best friend. If you have long arms, this will be smooth sailing and will involve your entire body, so expect to pack on mass. However, although taller people can still benefit a lot from squats with their build, it will be more difficult, especially if they go below parallel due to their long limbs. If you​​​​are tall and have long arms, leg presses would be a suitable alternative.

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