There are three basic components to divide people into somatotypes, i.e., groups according to the physical structure: endomorphism, the mesomorph degree and the ectomorph degree of linearity. Each person includes all three components, but one is predominant.
In the case of ectomorphs or stencils, the linear structure is dominated by the body structure, the ratio of body fat and muscle mass being minimal. Asthenic has poorly developed muscles and skeleton, few fat cells, but a large body surface that causes large energy expenditure with relatively small body exertion and faster metabolism. This logically means that gaining is not easy for him, and with training he should not overdo it. On the other hand, ectomorph people have great preconditions for endurance sports such as running on long tracks, long walks, but also cycling.
What then? Either we will use our skinny characters, we will run marathons, and we will confess that we will explain to the death of the neighborhood that we are not racist anorexics but persistent. Or, if we dream of a figure, a bigger effort is going to be done to boost and count calories and make up the diet. But we do not have to surrender.
It is harder to lose weight than to lose weight
“The problem with ectomorphs is that their metabolism burns without much effort. It sounds strange, but it’s much harder to lose weight than to lose weight. In addition, these people, for example, tend not to eat more than to overeat in stressful situations, “Allison Smith, a holistic doctor, outlines the main cause of thinness.
At the same time, he warns that this is a frequent alibi in eating unhealthy foods: “You will have fried food, a cake, a sweet cocktail. You know it does not do anything with your weight, so you have no problem with it. The consequences are not visible on the weight, but on your health they are signed just like everyone else. “
Trying to gain weight by eating everything that comes to your hand is a mistake. Empty calories give you energy for a while, and you burn it quickly again. It will be hard for you, and if you come in, mostly in the form of fat on your stomach, thighs or buttocks. Apart from other health problems.
Getting healthy means gradually building up muscle mass, with the help of a balanced, nutritious and healthy diet and regular exercise.
Beware of “cheap energy”
A common rule does not exist for all, so it is only general. We can get healthy with our own will, in case of failure, it is advisable to arrange a nutrition advisor or a trained fitness trainer to set up a tailor-made diet and training plan. And it also incorporates your favorite jogging.
The general guideline is to increase the recommended energy intake by 2,000 kJ (less than 500 kcal).You can easily calculate it in one of the internet calculators. A thirty-year-old man, 175 centimeters weighing 70 kilograms, is about 2,200 kcal a day, and if he wants to get up, he should have a minimum of a quarter more. The volume diet can be 12,000 kJ but it has to be balanced with the basic ingredients: this is about 100 grams of protein, 420 grams of carbohydrates and 80 grams of fat. Of course, we mean quality components, not “cheap energy” in the form of cakes.
“I’d recommend eating six times a day, starting with a hearty breakfast of carbohydrates and protein. At lunchtime, it is the responsibility of several courses: soup, main meal with plenty of protein (meat) and even starter or lighter dessert. In the evening we should avoid foods that contain flour. But I recommend cheese, lean meat, vegetables. Sometimes a second dinner is in place – maybe eight o’clock if you first eat at five or six, “says Allison Smith.
The first dinner should contain proteins (fish, dairy products, meat), the other rather carbohydrates (fruits).We should definitely forget about morning and afternoon snacks: fruits (fresh and dried), vegetables with a little cheese, cottage cheese or nuts. You can carry with us in case you get hungry at work. We can also make good chocolate.
Ratio of Nutrients in Volume Diet
From what foods do the building material for the muscle mass get and how much to receive it? We should receive protein in the amount of 1.5 to 2 grams per kilogram body weight (if we weigh 45 kilograms, we should eat 70-90 grams of protein per day). We should not exaggerate it any more, because the body is not able to absorb enough protein in such a large amount and just burden the digestive system. Ideal foods include lean meat, fish, milk, dairy products, eggs, legumes, soybean, or, most recently, a popular tofu or shuffle (a “universal” raw meal of high quality animal protein, fat free, cholesterol, gluten, carbohydrates).
Carbohydrates (which is a bit less misleading concept than sugars, and so many desserts and sweets do not count) should be taken at 5 grams per kilogram of body weight (at 45 kilograms or about 225 grams, equivalent to two bags of rice). If you feel that you are eating well, but do not harvest, you can double your carbohydrate dose;this is especially true for those who enjoy energy-intensive sports such as running or cycling. We should consume high-quality carbohydrates especially in the morning and lunch in the form of a supplement. We can find them in wholegrain bread, breakfast cereals, rice, potatoes, pasta and, of course, in fruits .
Needless to say, fats are, of course, even though we should logically eat at least 1 gram per kilogram of body weight . In a voluminous diet they have a nutritional function and also promote the production of growth hormone testosterone, which is one of the basic building blocks of muscle mass. Eating fats does not mean to smear three loaves of bread, even if the animal fats are reasonably beneficial to the body, especially after the plant: we find them in olive oil, nuts, seeds or avocados that you can add to salad but calmly make it a delicious chocolate cream.
Running, workout, meat and chocolate
The basis for diet should be. Now just transform the acquired energy into muscle mass. “Weighing is a very individual matter.Someone in this plan takes two pounds a month, another needs three months. But they are good kilograms, which you do not lose so easily, “says Smith.
If you think seriously about healthy grading and character engraving, you should really take care of your diet as well as regular exercise. Its main component should be strength, at least three times a week for 45 minutes to one hour. If you are not used to strengthening, start exercises to strengthen your muscles (belly, back), then add your legs, arms and chest and do not forget about your back.
Only after a week or two add loads: dumbbells, earmuffs or light weight on the machines in the gym, which you will gradually increase. You can also increase the number of workouts per week. We support the growth of muscle mass by slow but intense strengthening: slow lifting, repetitive exercise in multiple series, slow weight training.
Do not give up running, but do not run “just so. “Do not suffer from too long endurance trails, rather use the run as a great way to warm up your muscles before strengthening yourself. Just half an hour, once a week, give yourself a longer, hourly run. Then move to the gym or home on the mat and go to the exercise.
Muscle mass is most likely to form after exercise. So, after training, treat the protein (perhaps a slice of lean meat for dinner) and also a good quality chocolate supplement to make up your carbohydrates. Do not forget to reward, even after one of the most challenging training sessions, take one rest: increase the intake of carbohydrates by 1 to 2 grams per kilogram of your weight (and enjoy simple sugars) and grab on the other hand. This will help you regenerate your body and pick up energy in the next few days.
Once a week, coaches also recommend a so-called sinful day: set it up for Sunday, and treat yourself to “normal food” with your family, animal fats, something a little unhealthy. But balance it with a quality yogurt or fruit snack and make sure you do not burden your stomach for the next training day.