Knowing your body type and how to reach your body goals

Happy Ectomorphs

The ongoing mantra in the fitness world today is “working out by body types”, irrespective of what a body type is, body goals must be achieved.  The body goal actually determines the kind of program that should be employed with respect to the body type. The goal of every client is to be happy with the way they look, and a good fitness trainer should be able to help a client achieve this by training the body type towards the body goal. It is true that genes play an important role in overall physical make up. Hence, it is impossible to expect to look like a certain celebrity, however you can reach that same level of fitness uniquely. Body types have been grouped into three: Ectomorphs(Little body fat and thin build), Endomorphs (Large waist, high body fat and large bone structure) and Mesomorphs.  Today we will be focusing on Ectomorphs.

  • Body Type and Body Goals

A male model concerned about his lower body make-up contacted me today.  Analysing his build up, I could tell he was predominantly an ectomorph. In today’s world, male ectomorphs are not always happy about their build up. Most seem to want the muscular build which is widely accepted in today’s society. On the other side, female ectomorphs are generally happier than the males although some may still have concerns about gaining mass. My model client had a stunning body goal as expected, he was more interested in gaining mass in his lower body (thighs, hips, calves and buttocks). I wasn’t too surprised because ectomorphs are the preferred body size in high fashion hence he had no intentions tampering with his upper body.

Some fitness trainers never bother to ask what the client’s body goals are. This is where they miss it because they go with the assumptions that most guys or girls want to add mass or buff up, this is not always the case. As a trainer, your clients should be happy with the changes they see in their bodies or the overall goal is defeated.

  • A Valid Misconception

Another male Ectomorph had contacted me. He believed that “working out” would make him get thinner. For this reason, the lad stayed away from the gym even though he longed to gain mass and buff up. He is not alone; most Ectomorphs share this notion, some even believe weight lifting can be disfiguring. Again, these misconceptions are valid. It is hard not to think this way when there have been no clear distinctions between mass gaining programs and weight shedding routines. In fact, long before now, working out was generally publicized to be a thing for the Endomorph. Today, fitness trainers engage more male Ectomorphs than male Endomorphs and more female Endomorphs than female Ectomorphs.

We have another problem with the word “fitness, which has been made to have same meaning as healthy living. There is a little white lie to be exposed here, there is a difference between fitness for healthy living, fitness for athletic purposes and fitness for aesthetics (bluntly put; vanity). It is important that trainers know exactly what the client wants; this way the client get his desired goals safely.

  • Working For Your Goals

We will focus on mass gaining which seems to be the preferred desire for most male Ectomorphs. Ectomorphs have a very active metabolism which enables them have little body fat. They also find it difficult to build muscles and gain mass. Whether you are male or female, want to be buffed up like The Rock or want to gain lean muscles like Zac Efron., the main strategy remains the same although highlights will be made where changes are required.

  • Workout Plan

Whether you want to gain lean muscles or you want to get buffed up, gaining muscles is more beneficial to you because you have no need to shed fat, you have little to shed. Focus on full body workout like squats, deadlifts, bench press, leg press, pull ups, dips, lunges and bent over barbell rows. You should avoid aerobics; I only recommend resistance inclined cycling as warm up for 5 to 10 minutes since it also builds frontal hips. You should start off using moderate weights and grow gradually to heavier weights. Ectomorphs who want to stay lean should watch their muscle growth and stick to moderate weights when desired aesthetics are achieved. If you are all in, then heavy weights are your best friend. Go heavy with 3 sets of 6 to 7 repetitions per program. Do less of isolation programs like bicep or tri-cep curls. You should work two to three muscle groups a day, three days a week leaving a day or two for rest.

  • Diet Plan

An Ectomorph’s diet should contain proteins such as beans, fish, meat, eggs and milk. You can eat up to four small portions a day that are rich in protein every 4 hours: 8am, 12noon, 4pm and 8pm. You can include fibre rich foods like oats, potatoes, fruits and vegetable. You can literally eat anything you want but avoid junk food, soft drinks and alcohol, your metabolism maybe on fire but better safe than sorry.

  • Supplements

Some ectomorphs may find it so difficult to build muscles that they would need supplements. Try whey proteins before, during and after workout. You should mix your protein with water or a beverage drink rather than milk. Read precautionary remarks before using whey proteins because misuse can cause liver damage, diarrhorea and so on. Please seek professional help before taking supplements or go for homemade alternatives like protein rich smoothies like banana paste and raw egg.

  • Rest and Recovery

Off days are as important as work days because the muscles grow when they rest. Your workout will yield the best results if you chunk in immediately after a session and sleep just afterwards. You should create time for this trajectory: workout →Food →sleep.  An after workout rest should last four two hours at least. This is more feasible at evenings where you can get up to 6 hours sleep at night. Thank me when you wake up.


  1. I think this is among the most significant info for me. And i am glad reading your article. But want to remark on some general things, The web site style is great, the articles is really nice : D. Good job, cheers

  2. Hi there, simply turned into alert to your blog via Google, and located that it’s really informative. I’m gonna watch out for brussels. I’ll be grateful when you proceed this in future. A lot of people can be benefited from your writing. Cheers!

  3. I must thank you for the efforts you’ve put in writing this blog.
    I’m hoping to see the same high-grade blog posts by you in the future as well.
    In fact, your creative writing abilities has encouraged me
    to get my own, personal blog now 😉

  4. Fantastic goods from you, man. I have understand your stuff
    previous to and you’re just too fantastic. I really like what
    you have acquired here, certainly like what you are saying and the way in which you
    say it. You make it entertaining and you still care for to
    keep it smart. I can not wait to read far more from you.
    This is actually a tremendous web site.

  5. Write more, thats all I have to say. Literally, it seems as
    though you relied on the video to make your point. You definitely know what youre talking about,
    why throw away your intelligence on just posting videos to your blog when you could be giving us something informative to read?

  6. I have read a few good stuff here. Definitely worth bookmarking for revisiting. I wonder how much effort you put to create such a fantastic informative web site.

  7. It’s truly a nice and helpful piece of information. I am satisfied that you simply shared this useful information with us.
    Please stay us informed like this. Thanks for sharing.

    games ps4 allenferguson games ps4

  8. Someone essentially lend a hand to make seriously articles
    I might state. That is the very first time I frequented your web page and so
    far? I amazed with the analysis you made to create this actual
    publish incredible. Wonderful process!

  9. It’s really a nice and helpful piece of info. I’m satisfied that you just shared this useful information with us.
    Please stay us up to date like this. Thank
    you for sharing.

  10. I think this is one of the so much significant info for me.
    And i’m happy studying your article. However should remark on some
    general issues, The site style is ideal, the articles is actually excellent
    : D. Just right process, cheers asmr 0mniartist

  11. I truly love your blog.. Great colors & theme. Did you create this site yourself?
    Please reply back as I’m trying to create
    my own personal site and want to know where you got this from or exactly what the
    theme is named. Cheers!

  12. Magnificent beat ! I would like to apprentice while you amend your site,
    how can i subscribe for a blog web site? The account aided me a acceptable deal.
    I had been a little bit acquainted of this your broadcast provided bright clear idea

    Also visit my web site … Pussy888 download

  13. Hi, I do think this is a great website. I stumbledupon it 😉 I may come
    back yet again since I bookmarked it. Money
    and freedom is the best way to change, may you be rich and continue to
    guide others.

    Feel free to surf to my web site – Barrett

  14. Hi there I am so grateful I found your blog, I really found you
    by error, while I was looking on Yahoo for something else, Nonetheless I am here now and would just like to
    say thanks for a remarkable post and a all round exciting blog (I also love the
    theme/design), I don’t have time to read through it all at
    the moment but I have bookmarked it and also included your RSS feeds,
    so when I have time I will be back to read much more, Please do keep up the awesome job.

  15. I do not even know how I finished up right
    here, however I thought this put up used to
    be great. I don’t know who you might be however definitely you
    are going to a well-known blogger when you are not already.

  16. obviously like your web site but you need to check the spelling on several of your posts. Many of them are rife with spelling problems and I find it very bothersome to tell the truth nevertheless I will definitely come back again.

  17. Hey There. I found your blog using msn. This is a really well written article. I’ll be sure to bookmark it and come back to read more of your useful information. Thanks for the post. I will definitely return.

  18. I’m truly enjoying the design and layout of your blog.
    It’s a very easy on the eyes which makes it much more enjoyable for me to come here and visit
    more often. Did you hire out a developer to create your theme?

    Excellent work!

  19. Hi terrific website! Does running a blog similar to this take a large amount of work?
    I have virtually no knowledge of coding but I had been hoping to start my own blog soon. Anyways, should you have any recommendations or techniques for new blog owners please share.

    I understand this is off topic but I just needed to ask.


  20. My brother recommended I might like this website. He was entirely right.
    This post truly made my day. You can not imagine simply how
    much time I had spent for this information!

  21. Having read this I thought it was extremely informative.
    I appreciate you taking the time and effort to put this short article together.

    I once again find myself personally spending a significant amount of time both reading and leaving comments.

    But so what, it was still worthwhile!

  22. I don’t even know how I ended up here, but I thought this post was good.
    I don’t know who you are but definitely you’re going to
    a famous blogger if you are not already 😉 Cheers!

  23. scoliosis
    magnificent issues altogether, you simply won a new reader.
    What would you suggest in regards to your post that you just made a few days in the past?
    Any certain? scoliosis

  24. Hello would you mind stating which blog platform you’re using?
    I’m going to start my own blog soon but I’m
    having a tough time selecting between BlogEngine/Wordpress/B2evolution and
    Drupal. The reason I ask is because your layout
    seems different then most blogs and I’m looking for something unique.

    P.S My apologies for getting off-topic but I had to

  25. First off I would like to say fantastic blog! I had
    a quick question which I’d like to ask if you do not mind.
    I was curious to find out how you center yourself and clear
    your mind before writing. I’ve had a hard time clearing my mind in getting my thoughts out there.
    I truly do enjoy writing but it just seems like the first
    10 to 15 minutes tend to be wasted simply just trying to figure out how to begin.
    Any ideas or tips? Thanks!

  26. That is the appropriate weblog for anybody who desires to search out out about this topic. You notice so much its virtually onerous to argue with you (not that I truly would want…HaHa). You undoubtedly put a new spin on a subject thats been written about for years. Nice stuff, simply nice!

  27. Hi there! This blog post could not be written any better!

    Looking at this post reminds me of my previous roommate!

    He always kept talking about this. I’ll send this information to him.
    Pretty sure he will have a very good read. Many thanks for sharing!

  28. Wonderful goods from you, man. I’ve understand your stuff previous to and you’re just too great.
    I really like what you’ve acquired here, really like what you’re stating and the way in which you say it.
    You make it enjoyable and you still care for to keep it sensible.
    I cant wait to read much more from you. This is really a wonderful
    web site.

  29. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point.
    You obviously know what youre talking about, why throw away your intelligence on just posting videos
    to your weblog when you could be giving us something enlightening to read?

  30. We’re a group of volunteers and starting a new scheme in our community.
    Your web site offered us with helpful information to work on. You’ve performed a formidable job and our whole neighborhood can be thankful to you.

  31. I love your blog.. very nice colors & theme. Did you make this website yourself or did
    you hire someone to do it for you? Plz respond as I’m looking to design my own blog and
    would like to know where u got this from.

  32. When I originally commented I clicked the “Notify me when new comments are added” checkbox
    and now each time a comment is added I get three
    emails with the same comment. Is there any way you can remove people
    from that service? Thanks a lot!

  33. hello!,I love your writing so a lot! proportion we communicate more about your article on AOL?
    I need an expert on this space to resolve my problem.
    May be that’s you! Taking a look ahead to peer you.

  34. hi!,I love your writing so much! proportion we keep in touch more approximately your article
    on AOL? I need a specialist in this house to resolve my problem.
    May be that’s you! Taking a look ahead to see you.

  35. Hello! Do you know if they make any plugins to assist with SEO?
    I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good results.

    If you know of any please share. Appreciate it!

  36. Today, I went to the beach with my kids. I found a sea shell and gave it to my
    4 year old daughter and said “You can hear the ocean if you put this to your ear.” She
    put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is entirely off topic but I
    had to tell someone! part time jobs hired in 30 minutes

  37. Hello, i read your blog occasionally and i own a similar one and i was
    just wondering if you get a lot of spam responses?
    If so how do you prevent it, any plugin or anything you can advise?
    I get so much lately it’s driving me mad so any assistance is very much appreciated.

  38. Hi there, I found your blog via Google whilst searching
    for a similar matter, your site came up, it seems
    to be good. I’ve bookmarked it in my google bookmarks.

    Hi there, just changed into alert to your weblog via Google, and found that it’s truly informative.
    I’m gonna be careful for brussels. I’ll appreciate for those who
    continue this in future. Many other folks will likely be benefited out of your writing.

  39. After study a few of the blog posts on your website now, and I truly like your way of blogging. I bookmarked it to my bookmark website list and will be checking back soon. Pls check out my web site as well and let me know what you think.


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.