Can an ectomorph gain weight? How do you do it? I eat on a schedule, exercise 3 days a week, the result is minimal ...

Can an ectomorph gain weight? How do you do it? I eat on a schedule, exercise 3 days a week, the result is minimal ...

How to Exercise & Diet Correctly for Your Body Type | Joanna Soh

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answers (3)

Answer 1
June, 2021

If you have at least a minimal result, then you are doing everything right. Add calories with protein, make sure there is always a calorie surplus. Especially on training days. Believe me, many (especially girls) dream of this type of physique.

Answer 2
June, 2021

It is quite possible to gain weight. You just need to create a calorie surplus, and at the expense of healthy foods in the first place. Meat, fish, cottage cheese, fats, complex carbohydrates are the main food products. You can use high-calorie gainers. Often athletes eat 5-7 times a day to gain weight.

Answer 3
June, 2021

Yes, you can. It is, of course, difficult for an ectomorph to gain weight, but everything is possible if you review your diet and exercise properly in the gym .

You need to eat 5-6 times a day , the amount of calories consumed to increase by about 20%. It will be easier to eat if you replace a couple of meals with a gainer . Take a high-carb one, it is high in calories, it will help to get the calorie norm.

The diet should be enough protein , otherwise muscles will not grow. You need at least 1.5-2.0 g of protein per 1 kg of your weight per day. Eat lean meat and fish, cottage cheese, mushrooms, legumes, etc.

Ectomorphs can also drink creatine . It retains water in the muscles, which will immediately increase the weight by 1-3 kg. In addition, it acts as an energy booster: training will be more productive, and it will be easier for you to take a lot of weight.

In the gym, you need to work out no more than an hour (so as not to burn muscles). No exercise on an empty stomach. Do heavy weight exercises , no more than 12 repetitions per set, but no less than 6. There should be at least 48 hours of rest between workouts.

If the weight does not grow in this case, consult a doctor. Check the digestive tract and hormones , it happens that problems with them prevent a person from getting better.

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