An ectomorph has the body type that is most often seen in the pages of fashion magazines. They are slim boned, long limbed, lithe and have very little body fat and little muscle.
Ectomorphs tend to have fragile, delicately built bodies and find it difficult to gain weight or add muscle. Supermodels, ballerinas and basketball players most commonly fall into this group.
ECTOMORPH CHARACTERISTICS:
- Skinny
- Small joints/ boned
- Long arms and legs
- Linear physique – “ruler body shape”
- Small shoulders
- Lightly muscled
- Small chest and buttocks
- Low body fat (without exercising or following low calorie diets)
- Can eat anything they like without weight gain
- Fast and efficient metabolism
- Difficulty gaining weight
- Hyperactive
- Difficulty in gaining muscle mass
FAMOUS ECTOMORPHS
MALE examples include:
- Brad Pitt
- Bruce Lee
- Bradley Cooper
- Chris Rock
- Toby Maguire
- Edward Norton
FEMALE examples with ectomorphic characteristics, include:
- Kate Moss
- Gisele Bündchen
- Nadja Auermann
- Audrey Hepburn
- Thandie Newton
- Cameron Diaz
- Whitney Houston
- Calista Flockhardt
Click here for images of some famous ectomorphs.
ECTOMORPH PROBLEMS
Although ectomorphs tend to be highly regarded, one must remember that they have problems of their own. Ectomorphs tend to lack shape because of their low muscle mass. Female ectomorphs are likely to be flat chested and may complain of looking boyish, wishing they had more womanly curves. Male ectomorphs struggle to increase their muscle mass and may look wiry. As you see, they too, have to work hard to achieve their goals. As ectomorphs lack muscle mass, thus they need to keep their weight lower than endomorphs or mesomorphs. Furthermore, some ectomorph want and struggle to gain weight – muscle and some fat.
With age, even the super-fast metabolism of the ectomorph slows down and as a result, they often gain weight, since they are not used to exercising or watching their calorie intake. However, this is an opportunity for male ectomorphs to gain muscle and female ectomorphs who want more curves to get them. Brad Pitt for example, has become much less ectomorphic over the last few years, as has Kate Moss.
ECTOMORPH WORKOUT & NUTRITION PLAN
Ectomorphs may be underweight, but over-fat and thus be carrying too much body fat and not enough lean mass (muscle). Hence, the skinny people who look wobbly naked and the term skinny fat. Ectomorphs can benefit, as much as the other two body groups, from body fat (composition) measurements. Even ectomorphs can’t get away without exercise if it is a super sleek toned body they are after.
If it is shape you want, you need to increase your muscle mass. The ectomorph diet should choose nutrient and calorie dense foods for their snacks and meals, such as nuts, sunflower seeds, dried fruits, and starchy vegetables. Also, try a weight gain diet for ectomorphs, if you want to put on weight.
If you are struggling to gain weight, it may be a good idea to visit your doctor to rule out any underlying medical conditions. People suffering with hyperthyroidism for example, experience weight loss, are unable to gain weight and tend to be hyperactive and fidgety.
Lastly, male ectomorphs should check out The Muscle Maximizer. This very interesting program discusses body types (somatotypes) and is specifically geared towards male ectomorphs who want to gain muscle mass. Whatever you do, at least look at the free video to better understand your body type. The program itself is comprehensive and personalised to your needs, body type and detailed personal characteristics. In terms of diet, which is hugely important for ectomorphs, it:
- Helps determine your exact calorie and macronutrient needs to build lean muscle using somatoptyping (body typing) techniques
- Explains what and when to eat
- Uses unique calorie and macronutrient shifting techniques to speed up muscle recovery and drastically reduce muscle soreness (this is particularly important for ectomorphs, as ectomorphs tend to need much longer recovery after workouts)
- Determines your exact nutritional needs for muscle maintenance
The weight training side of the program is also based on somatotype, and with the goal of gaining muscle fast it teaches you
- The exact exercises, sets and reps to maximize lean muscle gains
- What to do and when to do it
- When to take your muscles to failure and the critical times to avoid going to failure
- How much rest
