Ectomorphs: How to Eat and What Foods to Choose to Gain Muscle

Introduction

Do you have a hard time gaining weight and muscle? Do you have a thin and elongated body? Do you feel weak and tired often? If you answered yes to these questions, you are very likely an ectomorph.

Ectomorphs are one of the three body types that exist, along with mesomorphs and endomorphs. Each body type has physical characteristics, a metabolism and a genetics that determine how it reacts to diet and exercise.

In this article, we will explain everything you need to know about ectomorphs: what they are, why they have trouble gaining muscle, how their diet should be, what foods to choose, how to plan their nutrition, what other tips to follow and some frequently asked questions. At the end of the article, you will have a complete guide to improve your health, your fitness and your self-esteem if you are an ectomorph.

What is an ectomorph?

Physical characteristics of ectomorphs

Ectomorphs are characterized by having a thin, elongated body with little fat and muscle. They usually have thin bones, long limbs, flat chest, narrow shoulders and long neck. They also have an angular face, a sharp nose and large eyes.

Ectomorphs have a fragile and delicate appearance, and are often called “skinny” or “sticks”. Although they may seem healthy because of their low body fat percentage, the truth is that they often have problems maintaining heat, energy and strength.

Ectomorphs have a great difficulty gaining weight, both in the form of fat and muscle. This is because they have a very fast metabolism and a genetics that does not favor muscle development.

Metabolism and genetics of ectomorphs

Ectomorphs have a very fast metabolism, which means that they burn a lot of calories easily. This can be an advantage to avoid overweight and obesity, but also a disadvantage to gain muscle and maintain energy.

Ectomorphs need to consume more calories than they spend to be able to increase their weight and muscle mass. However, this is not easy, as they usually have little appetite and get full quickly. In addition, their digestive system is very efficient and absorbs few nutrients from food.

Ectomorphs also have a genetics that does not favor muscle development. Their muscle fibers are type I, which are used for endurance and aerobic activities, such as running or swimming. These fibers have little growth capacity and recover quickly. On the contrary, ectomorphs have few muscle fibers of type II, which are used for strength and anaerobic activities, such as lifting weights or doing sprints. These fibers have a great growth capacity and recover slowly.

Types of ectomorphs

Not all ectomorphs are the same. Within this body type, there are three subtypes that differ by their degree of muscle and fat. These are:

Pure ectomorphs: they are the most extreme ectomorphs, with very little muscle and fat. They have a very thin and fragile appearance, and they find it almost impossible to gain weight. They have a high metabolism and a low appetite. They need to eat a lot and train hard to see some results.
Ecto-mesomorphs: they are a combination of ectomorphs and mesomorphs, with some muscle and fat. They have a slim and athletic appearance, and they can gain some weight with proper diet and exercise. They have a moderate metabolism and a normal appetite. They need to eat well and train regularly to maintain their shape.
Ecto-endomorphs: they are a combination of ectomorphs and endomorphs, with more fat than muscle. They have a skinny-fat appearance, and they tend to gain fat easily and lose muscle quickly. They have a slow metabolism and a high appetite. They need to eat less and train more to lose fat and gain muscle.

It is important that you know what type of ectomorph you are to adapt your diet and training to your characteristics and goals.

Why do ectomorphs have difficulty gaining muscle?

Factors that influence muscle development

Muscle development depends on several factors, such as diet, training, rest, genetics and hormones. These factors interact with each other and determine how the body reacts to the stimulus of exercise.

To gain muscle, it is necessary to create a positive balance between the synthesis and degradation of muscle proteins. This means that the body must produce more proteins than it destroys, which is known as anabolism. Anabolism is favored when the following conditions are met:

A sufficient intake of calories, proteins, carbohydrates, fats, vitamins, minerals and water, to provide the energy and the building blocks for muscle growth.
A suitable training program, that stimulates the muscle fibers with adequate intensity, volume, frequency and variety, to induce microtrauma and adaptation.
A proper rest and recovery, that allows the muscle tissues to repair, regenerate and grow, and the nervous system to restore its function and capacity.
A favorable genetic and hormonal profile, that influences the muscle fiber type, the muscle size and shape, the muscle response to exercise, and the production and secretion of hormones such as testosterone, growth hormone, insulin and cortisol.

If any of these factors fail, the balance between the synthesis and degradation of muscle proteins becomes negative, which means that the body destroys more proteins than it produces, which is known as catabolism. Catabolism occurs when the following situations occur:

An insufficient intake of calories, proteins, carbohydrates, fats, vitamins, minerals and water, which causes the body to use its own muscle tissue as a source of energy and nutrients.
An unsuitable training program, that overloads the muscle fibers with excessive intensity, volume, frequency and monotony, causing inflammation, injury and fatigue.
An improper rest and recovery, that does not allow the muscle tissues to heal, regenerate and grow, and the nervous system to recover its function and capacity.
An unfavorable genetic and hormonal profile, that limits the muscle fiber type, the muscle size and shape, the muscle response to exercise, and the production and secretion of hormones such as testosterone, growth hormone, insulin and cortisol.

As you can see, ectomorphs have several factors that make muscle development difficult, especially diet, genetics and hormones. Therefore, they need to follow some specific guidelines to optimize these factors and achieve their goal of gaining muscle.

How should the diet for ectomorphs be?

Calories and macronutrients for ectomorphs

Diet is the most important factor for gaining muscle, as without proper nutrition, training and rest will not be enough. Ectomorphs should follow a diet that provides them with the calories and nutrients they need to create a positive balance between the synthesis and degradation of muscle proteins.

To calculate the calories that an ectomorph needs, you can use the following formula:Calories = (Weight in kg x 24 x 1.6) + 500

This formula estimates the basal metabolism (the calories that are burned at rest) by multiplying the weight in kg by 24, then multiplying it by 1.6 to obtain the total energy expenditure (the calories that are burned with physical activity) and finally adding 500 to create a caloric surplus (the calories that are needed to gain weight).

For example, if an ectomorph weighs 60 kg, their calories would be:Calories = (60 x 24 x 1.6) + 500Calories = 3456

This means that an ectomorph of 60 kg should consume around 3456 calories a day to gain weight and muscle. However, this value is only an estimate and may vary depending on the level of activity, the type of exercise, the age, the sex and other factors. Therefore, it is recommended to adjust the calories according to the results that are obtained.

In addition to the calories, ectomorphs should pay attention to the macronutrients, which are the nutrients that provide energy and are divided into proteins, carbohydrates and fats. Each macronutrient has a specific function and a recommended amount for ectomorphs.

Recommended and prohibited foods for ectomorphs

Not all foods are the same, nor do they provide the same benefits for ectomorphs. Some foods are more recommended than others, as they have a higher nutritional quality, a better digestibility and a greater capacity to stimulate muscle development.

The recommended foods for ectomorphs are those that are rich in proteins, carbohydrates and fats of quality, that have a high biological value, that contain vitamins, minerals and antioxidants, and that do not produce inflammation, allergies or intolerances. Some examples of these foods are:

Proteins: lean meats (such as chicken, turkey, beef, etc.), eggs, fish (such as salmon, tuna, sardines, etc.), dairy products (such as milk, yogurt, cheese, etc.), legumes (such as beans, lentils, chickpeas, etc.), nuts (such as almonds, walnuts, pistachios, etc.), seeds (such as chia, flax, sunflower, etc.) and protein supplements (such as whey, casein, soy, etc.).
Carbohydrates: whole grains (such as oats, rice, quinoa, etc.), tubers (such as potatoes, sweet potatoes, yams, etc.), fruits (such as bananas, apples, oranges, etc.), vegetables (such as broccoli, spinach, carrots, etc.), bread, pasta, cereals and healthy snacks (such as granola bars, dried fruits, etc.).
Fats: olive oil, coconut oil, avocado, butter, ghee, nuts, seeds, fatty fish and dark chocolate.

The prohibited foods for ectomorphs are those that are poor in proteins, carbohydrates and fats of quality, that have a low biological value, that contain additives, preservatives and colorants, and that produce inflammation, allergies or intolerances. Some examples of these foods are:

Proteins: processed meats (such as ham, sausage, bacon, etc.), fried foods (such as chicken nuggets, fish sticks, etc.), fast food (such as burgers, pizza, hot dogs, etc.), soy products (such as tofu, tempeh, etc.) and protein supplements of low quality (such as hydrolyzed collagen, gelatin, etc.).
Carbohydrates: refined grains (such as white bread, white rice, white pasta, etc.), sugars (such as table sugar, honey, maple syrup, etc.), sweets (such as candy, cookies, cakes, etc.), soft drinks (such as soda, juice, energy drinks, etc.) and unhealthy snacks (such as chips, crackers, popcorn, etc.).
Fats: vegetable oils (such as sunflower, corn, soy, etc.), margarine, trans fats (such as pastries, donuts, etc.), fried foods, fast food and dark chocolate of low quality.

Foods recommended and prohibited for ectomorphs

Proteins: lean meats (such as chicken, turkey, beef, etc.), eggs, fish (such as salmon, tuna, sardines, etc.), dairy products (such as milk, yogurt, cheese, etc.), legumes (such as beans, lentils, chickpeas, etc.), nuts (such as almonds, walnuts, pistachios, etc.), seeds (such as chia, flax, sunflower, etc.) and protein supplements (such as whey, casein, soy, etc.).
Carbohydrates: whole grains (such as oats, rice, quinoa, etc.), tubers (such as potatoes, sweet potatoes, yams, etc.), fruits (such as bananas, apples, oranges, etc.), vegetables (such as broccoli, spinach, carrots, etc.), bread, pasta, cereals and healthy snacks (such as granola bars, dried fruits, etc.).
Fats: olive oil, coconut oil, avocado, butter, ghee, nuts, seeds, fatty fish and dark chocolate.

Proteins: processed meats (such as ham, sausage, bacon, etc.), fried foods (such as chicken nuggets, fish sticks, etc.), fast food (such as burgers, pizza, hot dogs, etc.), soy products (such as tofu, tempeh, etc.) and protein supplements of low quality (such as hydrolyzed collagen, gelatin, etc.).
Carbohydrates: refined grains (such as white bread, white rice, white pasta, etc.), sugars (such as table sugar, honey, maple syrup, etc.), sweets (such as candy, cookies, cakes, etc.), soft drinks (such as soda, juice, energy drinks, etc.) and unhealthy snacks (such as chips, crackers, popcorn, etc.).
Fats: vegetable oils (such as sunflower, corn, soy, etc.), margarine, trans fats (such as pastries, donuts, etc.), fried foods, fast food and dark chocolate of low quality.

It is important that ectomorphs avoid or limit the consumption of these foods, as they will not only not help them gain muscle, but also harm their health, performance and body composition.

Supplements for ectomorphs

Supplements are products that contain concentrated nutrients that can be added to the diet to complement and improve it. Supplements are not essential for gaining muscle, but they can be helpful for ectomorphs, as they can help them meet their nutritional needs, improve their recovery, and optimize their muscle development.

The most recommended supplements for ectomorphs are the following:

Whey protein: it is a supplement that contains high quality and fast absorbing protein, that can be taken before or after training to stimulate muscle protein synthesis. It can also be taken between meals to increase protein intake. A typical dose is 20 to 40 grams per serving.
Creatine: it is a supplement that increases the levels of creatine in the muscle, which improves the ability to produce energy for high intensity exercise. This translates into an increase in strength, power and muscle volume. A typical dose is 3 to 5 grams per day, preferably after training.
Beta-alanine: it is a supplement that increases the levels of carnosine in the muscle, which helps to neutralize the lactic acid that is produced during exercise. This delays muscle fatigue and allows more repetitions and sets. A typical dose is 2 to 5 grams per day, divided into several servings.
BCAA: they are essential amino acids that are responsible for activating muscle protein synthesis and preventing muscle catabolism. They can be taken before, during or after training to improve recovery and muscle growth. A typical dose is 5 to 10 grams per serving.
Glutamine: it is an amino acid that is responsible for maintaining the balance of nitrogen in the body, which favors anabolism and muscle recovery. It also has immunological and digestive functions, which helps to prevent infections and food intolerances. A typical dose is 5 to 10 grams per day, divided into several servings.
Weight gainers: they are supplements that contain a mixture of proteins, carbohydrates and fats, that provide a large amount of calories and nutrients in a single serving. They can be used to increase calorie intake and facilitate weight and muscle gain. A typical dose is 50 to 100 grams per serving, preferably between meals or before bedtime.

These are some of the supplements that can help ectomorphs gain muscle, but they are not the only ones. There are other supplements that can have benefits for health, performance and body composition, such as multivitamins, omega-3, caffeine, arginine, citrulline, HMB, ZMA, etc. However, before taking any supplement, it is recommended to consult with a health or nutrition professional, as some supplements may have contraindications, side effects or interactions with other medications or foods.

How should the nutrition plan for ectomorphs be?

The nutrition plan for ectomorphs is the way of organizing and distributing meals throughout the day, taking into account the calories, macronutrients, schedule and frequency. The nutrition plan for ectomorphs must meet the following objectives:

Provide enough calories and nutrients: the nutrition plan should cover the caloric and nutritional needs of ectomorphs, which are higher than those of other body types. The nutrition plan should provide at least 20% of the total calories in the form of proteins, 40% in the form of carbohydrates and 40% in the form of fats.

Avoid energy and nutritional deficit: the nutrition plan should prevent ectomorphs from entering an energy and nutritional deficit, which is when they consume less calories and nutrients than they spend. The energy and nutritional deficit prevents muscle development and can cause weight loss, fatigue, weakness, immunosuppression and diseases.

Optimize anabolism and muscle recovery: the nutrition plan should optimize anabolism and muscle recovery, which is when the synthesis and growth of muscle proteins occurs. Anabolism and muscle recovery are optimized when the appropriate nutrients are consumed at the appropriate times, especially before and after training.

Improve health and well-being: the nutrition plan should improve the health and well-being of ectomorphs, who are often affected by stress, anxiety, depression, low self-esteem and body dissatisfaction. The nutrition plan should include quality, varied, balanced foods that provide vitamins, minerals, antioxidants, fiber and other beneficial compounds for physical and mental health.

To meet these objectives, ectomorphs should follow some general guidelines when planning and distributing their meals. These guidelines are the following:

Eat at least 5 or 6 meals a day, spaced every 2 or 3 hours, to ensure a constant supply of calories and nutrients and to avoid long periods of fasting that can cause muscle breakdown and slow down metabolism.
Eat a balanced and varied diet, that includes foods from all food groups: proteins, carbohydrates, fats, fruits, vegetables, dairy products, nuts, seeds, etc. Avoid processed, refined and junk foods, as they provide empty calories and can harm health.
Eat more calories than you burn, to create a caloric surplus that allows you to gain weight and muscle. To calculate your caloric needs, you can use the formula mentioned above or a calorie calculator online. You can also use a food diary or an app to track your calorie intake and expenditure.
Eat enough protein, to provide the amino acids that are the building blocks of muscle. The recommended amount of protein for ectomorphs is 1.5 to 2 grams per kilogram of body weight per day. For example, if you weigh 60 kg, you should eat 90 to 120 grams of protein per day. You can get protein from animal and plant sources, such as meat, eggs, fish, dairy, legumes, nuts, seeds and protein supplements.
Eat enough carbohydrates, to provide the energy that fuels your workouts and your daily activities. The recommended amount of carbohydrates for ectomorphs is 3 to 5 grams per kilogram of body weight per day. For example, if you weigh 60 kg, you should eat 180 to 300 grams of carbohydrates per day. You can get carbohydrates from whole grains, tubers, fruits, vegetables, bread, pasta, cereals and healthy snacks.
Eat enough fats, to provide essential fatty acids that support hormone production, cell function and brain health. The recommended amount of fats for ectomorphs is 0.8 to 1.2 grams per kilogram of body weight per day. For example, if you weigh 60 kg, you should eat 48 to 72 grams of fats per day. You can get fats from olive oil, coconut oil, avocado, butter, ghee, nuts, seeds, fatty fish and dark chocolate.
Eat before and after training, to optimize anabolism and recovery. Before training, eat a meal that contains carbohydrates and proteins, to provide energy and amino acids for your workout. For example, you can eat a sandwich with chicken and cheese, a bowl of oatmeal with milk and fruit, or a protein shake with banana and peanut butter. After training, eat a meal that contains carbohydrates and proteins, to replenish glycogen and stimulate muscle protein synthesis. For example, you can eat a plate of rice with beef and vegetables, a bowl of pasta with tuna and tomato sauce, or a protein shake with maltodextrin and creatine.
Drink plenty of water, to stay hydrated and prevent dehydration, which can impair performance, recovery and muscle growth. The recommended amount of water for ectomorphs is 35 to 40 milliliters per kilogram of body weight per day. For example, if you weigh 60 kg, you should drink 2.1 to 2.4 liters of water per day. You can also drink other fluids, such as milk, juice, tea, coffee, etc., but avoid alcohol, as it can dehydrate you and interfere with muscle development.

What other tips are there for ectomorphs?

Training and exercise for ectomorphs

Training and exercise are the second most important factor for gaining muscle, as without a proper stimulus, diet and rest will not be enough. Ectomorphs should follow a training and exercise that causes tension and damage to the muscle fibers, which stimulates their adaptation and growth.

To achieve this goal, ectomorphs should follow some general guidelines when planning and performing their training and exercise. These guidelines are the following:

Focus on strength training, which is the type of training that uses resistance, such as weights, machines, bands, etc., to challenge the muscles and increase their size and strength. Strength training is the most effective way to stimulate muscle growth, as it causes microtrauma and inflammation in the muscle fibers, which triggers the anabolic response.
Perform compound exercises, which are exercises that involve multiple joints and muscles, such as squats, deadlifts, bench press, rows, pull-ups, etc. Compound exercises are more efficient and effective than isolation exercises, which only work one muscle or joint, such as bicep curls, leg extensions, etc. Compound exercises allow you to lift heavier weights, work more muscle groups, and burn more calories.
Use a moderate to high intensity, which is the amount of effort or difficulty that you put into your training. The intensity can be measured by the percentage of your one-rep max (the maximum weight that you can lift for one repetition) or by the rating of perceived exertion (how hard you feel that you are working). A moderate to high intensity is between 70% and 85% of your one-rep max, or between 7 and 9 on a scale of 1 to 10. A moderate to high intensity is optimal for muscle growth, as it causes enough stress and damage to the muscle fibers, but also allows enough recovery and adaptation.
Use a low to moderate volume, which is the amount of work or repetitions that you do in your training. The volume can be measured by the number of sets, repetitions, and exercises that you perform. A low to moderate volume is between 3 and 6 sets, 6 and 12 repetitions, and 4 and 8 exercises per muscle group. A low to moderate volume is ideal for ectomorphs, as it prevents overtraining and catabolism, and allows enough stimulus and growth.
Use a low to moderate frequency, which is the number of times that you train each muscle group per week. The frequency can be measured by the number of sessions, days, or hours that you dedicate to each muscle group. A low to moderate frequency is between 1 and 3 times per week, or between 48 and 72 hours of rest between sessions. A low to moderate frequency is suitable for ectomorphs, as it ensures enough recovery and adaptation, and avoids interference and fatigue.
Vary your training program, which is the way of changing or modifying your exercises, sets, repetitions, loads, rest times, etc., to avoid boredom and plateaus, and to keep challenging your muscles and improving your performance. You can vary your training program every 4 to 6 weeks, or whenever you notice that your progress stalls or declines. You can also use different methods or techniques, such as supersets, drop sets, pyramids, etc., to add variety and intensity to your training.

These are some of the guidelines that ectomorphs should follow to perform a training and exercise appropriate for their body type and their goal of gaining muscle. However, these guidelines are only indicative and can be adapted according to the preferences, abilities, limitations and medical conditions of each person.

Rest and recovery for ectomorphs

Rest and recovery are the third most important factor for gaining muscle, as without proper regeneration, diet and training will not be enough. Ectomorphs should follow a rest and recovery that allows them to repair and grow the muscle fibers damaged by exercise.

To achieve this goal, ectomorphs should follow some general guidelines when planning and performing their rest and recovery. These guidelines are the following:

Sleep at least 7 or 8 hours a day, preferably at night, to allow the body and the mind to rest and recover from the stress and fatigue caused by exercise and daily activities. Sleep is essential for muscle growth, as it is when the body produces and releases hormones such as testosterone and growth hormone, which stimulate muscle protein synthesis and repair. Sleep also improves mood, memory, concentration and immune system function.
Take at least one or two rest days a week, or as needed, to avoid overtraining and catabolism, and to allow enough recovery and adaptation. Rest days are days when you do not perform any strenuous exercise, but you can do some low-intensity and low-impact activities, such as walking, stretching, yoga, etc. Rest days also help to prevent injuries, boredom and plateaus, and to maintain motivation and enthusiasm.
Use recovery techniques, such as massage, foam rolling, ice, heat, compression, etc., to reduce muscle soreness, inflammation, stiffness and pain, and to improve blood circulation, oxygen delivery and nutrient uptake. Recovery techniques can be done before, during or after training, or on rest days, depending on the purpose and the preference. Recovery techniques also have psychological benefits, such as relaxation, stress relief and well-being.

These are some of the guidelines that ectomorphs should follow to perform a proper rest and recovery for their body type and their goal of gaining muscle. However, these guidelines are only indicative and can be adapted according to the preferences, needs, sensations and medical conditions of each person.

Habits and lifestyle for ectomorphs

Habits and lifestyle are the fourth most important factor for gaining muscle, as without a proper attitude, diet, training and rest will not be enough. Ectomorphs should follow habits and a lifestyle that help them improve their health, well-being and self-esteem, and that motivate them to continue with their goal of gaining muscle.

To achieve this goal, ectomorphs should follow some general guidelines when planning and performing their habits and lifestyle. These guidelines are as follows:

Sleep: ectomorphs should sleep between 7 and 9 hours per night, preferably in a dark, quiet and cool environment. Sleep is the time when most of the repair and muscle growth occurs, as anabolic hormones such as growth hormone and testosterone are released, and cortisol, which is a catabolic hormone, is reduced. Ectomorphs should avoid insomnia, interrupted sleep or poor quality sleep, as these factors can negatively affect muscle development and overall health.

Active recovery: ectomorphs should perform low-intensity and short-duration activities on the days they do not train, such as walking, swimming, stretching, yoga, meditating, etc. These activities help to improve blood circulation, eliminate toxins, reduce inflammation, relax muscles and prevent injuries. Ectomorphs should avoid sedentary lifestyle, stress, tobacco, alcohol and drugs, as these factors can impair recovery and muscle development.

Passive recovery: ectomorphs should respect the recovery times between training sessions, which depend on the intensity, volume, frequency and type of exercise performed. Ectomorphs should leave at least 48 hours of rest between workouts of the same muscle group, and at least 24 hours of rest between workouts of different muscle groups. Ectomorphs can also use passive recovery techniques, such as massages, contrast baths, compression, cryotherapy, etc. These techniques help to relieve pain, reduce edema, speed up healing and improve mobility.

Habits and lifestyle for ectomorphs

To achieve this goal, ectomorphs should follow some general guidelines when planning and performing their habits and lifestyle. These guidelines are as follows:

Goals: ectomorphs should set clear, realistic, measurable, achievable and timely goals, that serve as a guide and a stimulus to gain muscle. Ectomorphs should avoid vague, unrealistic, immeasurable, impossible or eternal goals, that generate frustration and discouragement. Ectomorphs should divide their goals into long-term goals, which are the final result they want to achieve, and short-term goals, which are the intermediate steps they must follow to reach the final goal.

Planning: ectomorphs should plan their diet, training, rest and recovery, so that they fit their goals, characteristics and lifestyle. Ectomorphs should avoid improvisation, disorganization, lack of control and lack of follow-up, that prevent them from complying with their plan and their goals. Ectomorphs should review their plan every so often, to check if they are progressing, if they need to make any adjustments or if they have reached any goals.

Consistency: ectomorphs should be consistent and disciplined, and follow their plan regularly and without skipping any meals, any workouts, any hours of sleep or any recovery sessions. Ectomorphs should avoid excuses, distractions, temptations and interruptions, that make them abandon their plan and their goals. Ectomorphs should be flexible and adaptable, and know how to react to unforeseen events, changes, obstacles and setbacks that may arise in their way. Ectomorphs should avoid rigidity, inflexibility, negativity and defeatism, that make them lose motivation and confidence. Ectomorphs should have a plan B, a plan C and a plan D, to be able to modify their plan according to the circumstances, without losing sight of their goal.

Support: ectomorphs should seek and accept the support of the people around them, such as family, friends, colleagues, coaches, nutritionists, doctors, etc. These people can help ectomorphs to follow their plan, to solve their doubts, to overcome their difficulties, to celebrate their achievements and to improve their self-esteem. Ectomorphs should avoid isolation, loneliness, shame and pride, that prevent them from asking for or receiving help when they need it.

These are some of the guidelines that ectomorphs should follow to perform proper habits and lifestyle for their body type and their goal of gaining muscle. However, these guidelines are only indicative and can be adapted according to the preferences, attitudes, emotions and personal conditions of each one.

Conclusion

Ectomorphs are a body type that is characterized by having a thin, elongated body with little fat and muscle. Ectomorphs have a great difficulty to gain weight and muscle, due to their fast metabolism, unfavorable genetics and catabolic hormone levels.

To gain muscle, ectomorphs should follow a diet, training, rest and recovery, and habits and lifestyle that fit their characteristics and goals. These general guidelines are as follows:

Diet: ectomorphs should consume between 20 and 25 calories per kg of body weight per day, divided into 5 or 6 meals. Ectomorphs should consume between 2 and 2.5 grams of protein per kg of body weight per day, between 4 and 6 grams of carbohydrates per kg of body weight per day, and between 0.8 and 1 gram of fat per kg of body weight per day. Ectomorphs should prioritize quality, varied and balanced foods, and avoid poor, processed and harmful foods. Ectomorphs can also use supplements that help them cover their nutritional needs and improve their recovery and muscle development.

Training: ectomorphs should prioritize strength exercise, which is performed with weights, machines, elastic bands or their own body, and which aims to increase muscle mass and power. Ectomorphs should perform strength exercise with high intensity and moderate volume, with a frequency of 3 to 4 times per week and with a duration of 45 to 60 minutes per session. Ectomorphs should select and vary the exercises they perform, prioritizing compound exercises and avoiding isolated exercises. Ectomorphs should perform the exercises with correct technique and controlled execution, avoiding mistakes and injuries.

Rest: ectomorphs should sleep between 7 and 9 hours per night, preferably in a dark, quiet and cool environment. Ectomorphs should perform low-intensity and short-duration activities on the days they do not train, such as walking, swimming, stretching, yoga, meditating, etc. Ectomorphs should respect the recovery times between training sessions, leaving at least 48 hours of rest between workouts of the same muscle group, and at least 24 hours of rest between workouts of different muscle groups. Ectomorphs can also use passive recovery techniques, such as massages, contrast baths, compression, cryotherapy, etc.

Habits: ectomorphs should set clear, realistic, measurable, achievable and timely goals, that serve as a guide and a stimulus to gain muscle. Ectomorphs should plan their diet, training, rest and recovery, so that they fit their goals, characteristics and lifestyle. Ectomorphs should be consistent and disciplined, and follow their plan regularly and without skipping any meals, any workouts, any hours of sleep or any recovery sessions. Ectomorphs should be flexible and adaptable, and know how to react to unforeseen events, changes, obstacles and setbacks that may arise in their way. Ectomorphs should seek and accept the support of the people around them, such as family, friends, colleagues, coaches, nutritionists, doctors, etc.

If ectomorphs follow these guidelines, they will be able to improve their health, fitness and self-esteem, and achieve their goal of gaining muscle. However, it is important that ectomorphs know that gaining muscle is not an easy or fast process, but it requires patience, effort, dedication and perseverance. Ectomorphs should keep in mind that each person is different, and that the results may vary depending on genetics, metabolism, hormones, age, sex and other factors. Ectomorphs should compare themselves only with themselves, and not with others, and should celebrate every small progress they achieve. Ectomorphs should love and accept themselves as they are, and not be influenced by beauty standards or by the opinions of others. Ectomorphs should remember that the most important thing is to be healthy, happy and comfortable with oneself.

Frequently asked questions

Which celebrities are ectomorphs?

Some celebrities that are ectomorphs or that have ectomorphic traits are:

Actors: Tom Hiddleston, Benedict Cumberbatch, Robert Pattinson, Johnny Depp, Orlando Bloom, Keira Knightley, Natalie Portman, Emma Watson, etc.

Singers: Justin Bieber, Harry Styles, Taylor Swift, Ariana Grande, Billie Eilish, Ed Sheeran, Shawn Mendes, etc.

Athletes: Usain Bolt, Lionel Messi, Cristiano Ronaldo, Neymar, Kevin Durant, Stephen Curry, Michael Phelps, Rafael Nadal, etc.

Models: Cara Delevingne, Kendall Jenner, Gigi Hadid, Bella Hadid, Karlie Kloss, Naomi Campbell, Tyra Banks, etc.

What sports are suitable for ectomorphs?

The most suitable sports for ectomorphs are those that require endurance, speed, agility and coordination, and that do not demand a large muscle mass or a great strength. Some examples of these sports are:

Cycling. Cycling is one of the most effective exercises to burn fat and increase metabolism. It also improves physical endurance, which enhances the ability of the elderly to perform their daily tasks.