![]() Looking for easy healthy breakfast options? Check out these 11 delicious ways to eat avocado toast: If you have afternoon snacks, you may want to make your dinner intake a bit lighter than what is written here. On non-training/exercising days, skip the pre-training and morning snack: Breakfast is hearty enough to carry you through to lunch. To maximize body composition (lean-mass gain, body-fat loss) as an ectomorph, eat good-quality fats with moderate protein intake of 25 to 30 grams per meal (four meals per day if you have a pre-training mini-meal) along with good-quality carbohydrates. ![]() When training, focus on power and resistance training to build strength. Basically your genetic makeup limits your ability to put on muscle mass. People with this body type have little observable body fat, are only lightly muscled, and have a small frame (and joints). In other words, ectomorphs are often able to overeat while gaining little or even no weight. ![]() You can be "skinny fat," meaning you're a relatively low weight and/or small size yet still have high body fat.Įctomorphs are the body type that is the most resistant to weight gain because of a fast metabolism. Here's how to begin:Įctomorph You tend to be long limbed and not particularly muscular. So first, start by identifying your body type. If you're at the lower end of the body-fat spectrum but your fitness level falls under general fitness or athlete, you're not going to gain performance benefits by focusing on fat loss. Don't get too hung up on trimming every little ounce, however. The body-fat ranges for optimal health are 14 percent to 30 percent for women and 6 percent to 25 percent for men. Women naturally have more fat than men, as we have a greater amount of essential fat (fat needed for bodily functions, from forming reproductive tissue to aiding the absorption of vitamins consumed in different foods). RELATED: 4 Strength Training Hacks for Women If you're a competitive athlete, your aim is likely the lower end of the body-fat percentage scale (again, taking your somatotype into consideration), but remember that you are never gunning for zero fat, and lower is not always better. No matter what the scale says, if you're in a healthy body-composition range, you're all good! Your ideal body composition depends on your goals. Most of us can slot our overall build into one of three general categories (recognizing that there are a wide variety of shapes and sizes even within these categories).īody composition is liberating because it gives you something to focus on in a good way-lean body mass.
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