You best believe that most people with the ectomorph body type, if not all, don’t just want to gain weight, but they also want to gain muscles. To be a lean female ectomorph, you must implement the correct sustainable methods. You see, what works for one person doesn’t always work for another. Let’s explore important information you must learn, including ectomorph weight gain exercises and diet.
What Is the Ectomorph Body Type?
In the 1940s, Dr. W.H. Sheldon theorized the three somatotypes, also known as body types. He believed that each person’s physique is predetermined in three generalized body compositions. Ectomorphs are thin, endomorphs are rounded, while mesomorphs are muscular. He also believed that your body type is linked to your personality.
Think of the female celebrities with an ectomorph body type like Kendall Jenner, Taylor Swift, and Rosé from BLACKPINK. Physically, female ectomorphs are naturally skinny with long thin limbs, small joints, and thin bones. Many are flat-chested and have narrow shoulders. In the fitness world, coaches and trainers would refer to them as the “hard gainers.”
Ectomorph women can eat whatever they want without gaining weight. Their metabolism tends to run higher than other body types; that’s why they lack muscle mass. However, they can actually have higher body fat than one might expect. They also have the following personality traits: socially awkward, self-conscious, introverted and private, artistic, and thoughtful.
How to Get Lean as an Ectomorph?
There are many fitness hacks for achieving ectomorph muscle gain goals. Yet, one must remember that not all kinds of diet and exercises work for you. It will always go down to the principle that you must always listen to your body. And yet, your body type should never be an excuse to be unhealthy and stagnant.
Getting lean as a female ectomorph requires a lot of trial and effort. You have to be uncompromisingly committed to maintaining the proper diet. Follow the female ectomorph workout regime that works best for you. But don’t be afraid of exploring other ways. As long as you do everything the right way and in moderation, you will see progress. It’s a good idea to take down the progress you make either on your phone or journal. Many fitness tracking apps can also come in handy.
Ideal Diet For Ectomorphs to Get Lean
Ectomorphs have a fast metabolism. So, they can eat carbohydrates in higher amounts without gaining weight. Of course, you would want to choose healthy sources, especially fiber-rich fruit, veggies, and whole grains such as:
- Apples (with skin)
- Green peas (boiled)
- Broccoli (boiled)
- Potatoes with skin (boiled)
- Sweet corn (boiled)
- Carrots (raw)
- Brussel Sprouts
- Pasta (whole wheat, cooked)
- Quinoa (cooked)
- Oatmeal (instant, cooked)
- Brown rice (cooked)
- Bread (whole wheat or rye)
It’s also advisable to make sure that you’re eating enough protein, at least 100 to 150 grams per day. Protein is essential to build muscle. You can get protein from poultry, turkey, fish, seafood such as shrimp and oyster shells, eggs, meat, or beef. Nuts and seeds such as walnuts, pistachios, pecans, cashews, and pumpkin seeds can also work wonders.
Keeping track of your calories is an efficient way to ensure you are eating enough calories. Fixing your body clock and prioritizing your sleep should also be included in your routine. Get at least eight to nine hours of sleep. In this way, you can be sure that your body is recovering and building muscle.
Thirty to sixty minutes before your workout, make sure to eat fast-digesting carbohydrates such as any fruit above-noted. Thirty to sixty minutes after the training, the ideal post-workout meal includes a ratio of 3:1 or 4:1 carbs to protein. This quickly helps replenish your glycogen stores and repair and build muscle fibers.
Avoid eating foods that break down quickly, such as chips, candies, cake, and cookies. These foods only fill the hunger for a short period, leading to over-consumption of calories. The result will be more like skinny fat than a lean physique.
Macronutrient breakdown for female ectomorphs should predominantly be carbohydrates. Therefore a female ectomorph diet should generally be 55% carbohydrates, 25% protein, 20% fats. This way, carbohydrates can be processed efficiently and turn into energy without storing excess body fat. There are several calorie calculators available online.
Eat five to six balanced meals per day, or you can eat every two to four hours. Eating 400-500 calories per meal is ideal. These ratios are only a starting range for most body types. You have to remember that your body is different from others. Be mindful of your portion control and your weekly physical activity as well.
Best Exercises & Workout Routine for Ectomorphs
Women ectomorphs often choose cardio exercises over strength training. Simply because they naturally excel at cardio exercises. However, you will see more significant results if you prioritize strength training. You should do these routines to a healthy minimum. So your body will still have time to recover, preserve muscle mass, and avoid burning more calories.
To help your body get ready for the workout, you have to warm up first. This lowers the risk of injury, increases blood flow and oxygen, and improves your overall performance. Rest intervals should be at least 30 seconds in between exercises.
Cool-down exercises can help your body recover from the workout. This allows your heart rate, breathing, and blood pressure to return to their normal ranges slowly. This also reduces the risks of muscle soreness.
For the equipment, you just need dumbbells. If you don’t have dumbbells, you can improvise by filling a 1000 mL of bottled water. One tip that you should never forget is to avoid holding your breath by counting each repetition. In rehab medicine, this is called the Valsalva maneuver. You should avoid this because it can cause a sudden, persistent decrease in blood pressure.
Perform each exercise slowly but consistently. Always hydrate yourself with lots of water. You should never overexert yourself. Take some days off and get plenty of sleep while you’re at it. Aim to have at least eight to nine hours of sleeping hours.
Strength training can be done by lifting and lowering appropriate amounts of loads at the right intensity and number of repetitions. This type of training can also improve your bone density.
If you’re a beginner, you can use weights that you can safely manage. If you’re already in the advanced level, you can increase the load. Perform each exercise for ten repetitions and complete it for two rounds. The intensity of the training should be in moderation to avoid muscle strain.
Basic weight-lifting exercises in the upper extremity include biceps curls, dumbbell deadlift, close grip bench press, and more. While you’re at it, a solid core is essential. It can lessen the risks of low back pain and, at the same time, build abs muscles. You can do renegade row, planks with triceps kickback, weighted flutter kicks, and Russian twists.
Never skip a leg day! Your lower extremity works almost all the time. Some of the best leg exercises include goblet squat, single-leg deadlift, sumo deadlift, isometric calf raise, and many more.
Unlike strength training, muscles adapt to cardio training by increasing their oxidative and metabolic capacities. Additionally, this type of training reduces tension and stress on joints. This also poses less tear to soft tissues. More importantly, this is easier than strength training.
Cardio is as simple as taking a 30 minute morning walk (or brisk walking) or treadmill. You can also try burpees, cycling, jumping rope, and mountain climbers. If you want to get challenged, try high-intensity interval training.
Other Body Types
Endomorphs tend to gain fat very quickly; that’s why they possess high body fat in all areas, including the limbs. They are also funny, outgoing, loving, and laid-back. A rounder and soft body is one physical trait they have in common.
Mesomorphs are very muscular, possessing large bone structures and a naturally athletic physique. Sheldon described them as adventurous, fearless, assertive, and competitive. Precisely like the character of Thor and Captain America that you see in Marvel movies.
The diet and exercises from other body types differ significantly from female ectomorph. Endomorphs prioritize fats and proteins. In contrast, mesomorphs require the most protein intake among them. Each body is unique. It reacts differently to what you eat and what you do. So it’s important to adjust your eating habits and lifestyle accordingly.
The takeaway from this is to never forget that your body type has different needs. Becoming a lean female ectomorph woman includes a great deal of patience and effort. It takes time, but it sure is worth it.