Training for Your Body Type : Ectomorph

Ectomorphs

•  Keep cardio activity to a minimum, no more than three times per week
• Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill and walking outdoors
• Keep cardio conditioning at70% of your max heart rate for no more than 20 minutes per session.
•  Cool down for five minutes after your cardio session (walking is perfect)

• Always warm up muscles and stretch lightly before picking up any weights
• Employ split-training, working one or two body parts each workout to target muscle groups
• Train each body part twice a week if possible
• Aim for eight to ten repetitions per set and do two to three sets of each exercise
• Get plenty of rest between workouts; never train if scheduled body part is still sore from previous workout
• Try different routines and exercises for muscle confusion
• Increase training intensity slowly to avoid strain or injury
• If you stay sore for more than three days chances are you are lifting too heavy, scale back on your weight and increase slowly
• If gains in muscle and strength seem stagnant, try adding weight until you are limited to eight reps per set
• Work your abs three times per week, three sets of 25 reps. Try different exercises  (crunches and lying leg lifts for example)
• A clean diet and proper supplementation are extremely important
• Consume six small meals per day
• Make sure your daily protein intake is 1.5g of protein per pound of body weight
• Protein intake should be 30% of daily dietary intake; carbohydrates about 50%; fats 20%
• Drink a protein shake after your workout and one at bedtime
• Increase daily intake of fibrous carbohydrates whilst limiting the intake of simple sugars
• Eat slower burning glycemic index foods such as beans, corn, sweet potatoes, oats, pasta, brown rice, whole grain breads
• Drink at least eight 8-oz. glasses of water per day (one gallon). Coffee and tea don't count
• Limit or eliminate alcohol; eliminate tobacco