MuscleBuilder.In - Tips For Health and Fitness

01/06/2015

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26/03/2015

hi

12/12/2013

भारत और विश्व में आलू विख्यात है और अधिक उपजाया जाता है. यह अन्य सब्जियों के मुकाबले सस्ता मिलता लेकिन गुणों से भरपूर . आलू से मोटापा नहीं बढ़ता. आलू को तलकर तीखे मसाले, घी आदि लगाकर खाने से जो चिकनाई पेट में जाती है, वह चिकनाई मोटापा बढ़ाती है. आलू को उबालकर अथवा गर्म रेत या राख में भूनकर खाना लाभदायक और निरापद है.
आलू में विटामिन बहुत होता है. आलू को छिलके सहित गरम राख में भूनकर खाना सबसे अधिक गुणकारी है. इसको छिलके सहित पानी में उबालें और गल जाने पर खाएं। इसको मीठे दूध में भी मिलाकर पिला सकते हैं.
आलुओं में मुर्गी के चूजों जितना प्रोटीन होता है, सूखे आलू में 8.5 प्रतिशत प्रोटीन होता है. आलू का प्रोटीन बूढ़ों के लिए बहुत ही शक्ति देने वाला और बुढ़ापे की कमजोरी दूर करने वाला होता है.
आलू में कैल्शियम, लोहा, विटामिन-बी तथा फास्फोरस बहुतायत में होता है. आलू खाते रहने से रक्त वाहिनियां बड़ी आयु तक लचकदार बनी रहती हैं तथा कठोर नहीं होने पातीं.
यदि दो-तीन आलू उबालकर छिलके सहित थोड़े से दही के साथ खा लिए जाएं तो ये एक संपूर्ण आहार का काम करते हैं.
आलू के छिलके ज्यादातर फेंक दिए जाते हैं, जबकि अच्छी तरफ साफ़ किये छिलके सहित आलू खाने से ज्यादा शक्ति मिलती है. जिस पानी में आलू उबाले गए हों, वह पानी न फेंकें, बल्कि इसी पानी से आलुओं का रस बना लें. इस पानी में मिनरल और विटामिन बहुत होते हैं.
आलू पीसकर, दबाकर, रस निकालकर एक चम्मच की एक खुराक के हिसाब से चार बार नित्य पिएं, बच्चों को भी पिलाएं, ये कई बीमारियों से बचाता है. कच्चे आलू को चबाकर रस को निगलने से भी बहुत लाभ मिलता है.
कुछ अन्य:
- कभी-कभी चोट लगने पर नील पड़ जाती है। नील पड़ी जगह पर कच्चा आलू पीसकर लगाएँ.
- शरीर पर कहीं जल गया हो, तेज धूप से त्वचा झुलस गई हो, त्वचा पर झुर्रियां हों या कोई त्वचा रोग हो तो कच्चे आलू का रस निकालकर लगाने से फायदा होता है।.
-भुना हुआ आलू पुरानी कब्ज और अंतड़ियों की सड़ांध दूर करता है. आलू में पोटेशियम साल्ट होता है जो अम्लपित्त को रोकता है.
-चार आलू सेंक लें और फिर उनका छिलका उतार कर नमक, मिर्च डालकर नित्य खाएं। इससे गठिया ठीक हो जाता है.
-गुर्दे की पथरी में केवल आलू खाते रहने पर बहुत लाभ होता है. पथरी के रोगी को केवल आलू खिलाकर और बार-बार अधिक पानी पिलाते रहने से गुर्दे की पथरियाँ और रेत आसानी से निकल जाती हैं.
-उच्च रक्तचाप के रोगी भी आलू खाएँ तो रक्तचाप को सामान्य बनाने में लाभ करता है.
-आलू को पीसकर त्वचा पर मलें। रंग गोरा हो जाएगा.
- कच्चा आलू पत्थर पर घिसकर सुबह-शाम काजल की तरह लगाने से 5 से 6 वर्ष पुराना जाला और 4 वर्ष तक का फूला 3 मास में साफ हो जाता है.

10/12/2013

ठंड में खाने के बाद गुड़ जरूर खाएंगे, जब जान जाएंगे ये लाजवाब फायदे!
______________________________________________

गुड़ का सेवन अधिकांश लोग ठंड में ही करते हैं वह भी थोड़ी मात्रा में इस सोच के साथ की ज्यादा गुड़ खाने से नुकसान होता है। इसकी प्रवृति गर्म होती है, लेकिन ये एक गलतफहमी है गुड़ हर मौसम में खाया जा सकता है और पुराना गुड़ हमेशा औषधि के रूप में काम करता है।आयुर्वेद संहिता के अनुसार यह शीघ्र पचने वाला, खून बढ़ाने वाला व भूख बढ़ाने वाला होता है। इसके अतिरिक्त गुड़ से बनी चीजों के खाने से बीमारियों में राहत मिलती है।

- गुड़ में सुक्रोज 59.7 प्रतिशत, ग्लूकोज 21.8 प्रतिशत, खनिज तरल 26प्रतिशत तथा जल अंश 8.86 प्रतिशत मौजूद होते हैं।इसके अलावा गुड़ में कैल्शियम, फास्फोरस, लोहा और ताम्र तत्व भी अच्छी मात्रा में मिलते हैं। इसलिए चाहे हर मौसम में आप गुड़ खाना न पसन्द करें लेकिन ठंड में गुड़ जरूर खाएं।

- यह सेलेनियम के साथ एक एंटीऑक्सीडेंट के रूप में कार्य करता है। गुड़ में मध्यम मात्रा में कैल्शियम, फॉस्फोरस व जस्ता पाया जाता है यही कारण है कि इसका रोजाना सेवन करने वालों का इम्युनिटी पॉवर बढ़ता है। गुड़ में मैग्नेशियम अधिक मात्रा में पाया जाता है इसलिए ये बॉडी को रिचार्ज करता है साथ ही इसे खाने से थकान भी दूर होती है।

- गुड़ और काले तिल के लड्डू खाने से सर्दी में अस्थमा परेशान नहीं करता है। रोजाना गुड़ का सेवन हाइब्लडप्रेशर को कंट्रोल करता है। जिन लोगों को खून की कमी हो उन्हें रोज थोड़ी मात्रा में गुड़ जरूर खाना चाहिए। इससे शरीर में हिमोग्लोबिन का स्तर बढ़ता है।

- गुड़ का हलवा खाने से स्मरण शक्ति बढ़ती है। शरीर से जहरीले तत्वों को बाहर निकालता है व सर्दियों में, यह शरीर के तापमान को विनियमित करने में मदद करता है। यह लड़कियों के मासिक धर्म को नियमित करने यह मददगार होता है।

- अगर आप गैस या एसिडिटी से परेशान हैं तो खाने के बाद थोड़ा गुड़ जरूर खाएं ऐसा करने से ये दोनों ही समस्याएं नहीं होती हैं। गुड़, सेंधा नमक, काला नमक मिलाकर चाटने से खट्टी डकारें आना बंद हो जाती हैं।

- ठंड में कई लोगों को कान के दर्द की समस्या होने लगती है। ऐसे में कान में सरसो का तेल डालने से व गुड़ और घी मिलाकर खाने से कान का दर्द ठीक हो जाता है।

02/05/2013

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25/10/2012

5 Reasons Why Your Biceps Aren’t Growin

One of the most desired muscles that guys want to increase in size are the biceps. That’s understandable since they are a sign of strength. Not to mention, the girls love them too.
The problem is that despite the will and extreme effort put forth in getting big guns, most guys don’t get the results they are looking for. In fact, they’ll focus on bicep curls 24/7 to get their biceps to grow. Yet other than the initial pump from the blood flowing through the muscle during exercise, absolutely nothing is gained and within 2 hours of finishing the workout, any increase they thought they saw is completely gone.
Does that sound familiar? Have you run into this problem?
I bet I can tell you why you aren’t seeing results when trying to get python sized arms. There several reasons why your biceps won’t grow. Here are three of them.
1- Technique – What is your timing count when you’re lifting? If you can’t answer that one, you’ve found one major problem with your exercise that is keeping your arms from gaining size. Hypertrophy, (muscle growth state), occurs at the 40 second mark of your exercise. If you’re throwing up 8 reps and not reaching a 5 second minimum count for each exercise, a large majority of your work will be for not.
Also, don’t use momentum to lift the weight. Initiate the work from the muscles the exercise is designed for and use slow controlled moves. (Implementing a 1 0 4 1 cadence will help with that and help meet the time frame required for hypertrophy, on an 8 rep set.)
BONUS TIP: Use the negative portion of the exercise to really work your muscle.
2- Nutrition - Ever heard of the phrase, “feed the muscle?” If you have any experience researching muscle building techniques then I know this expression is not new to you. However, what may be new is the actual meaning behind it. When you feed the muscle to create muscle growth, you are simply giving it what it needs when it needs it.
So how do you “feed the muscle?” Well, an extremely abbreviated description would be to give your body and muscles the energy it needs for the workout which comes from carbs. Then refuel your body and muscles with the food it needs to grow after the workout which should come mainly from quality lean protein and healthy fats. The pre-workout feeding should happen within an hour to hour and a half of the workout. Your post workout consumption should be as soon as possible after your workout within 45 minutes to an hour, but the earlier the better.
Keep in mind that you’ll need to take in excess calories to help contribute to muscle growth. However, these should be high quality nutrient dense calories. (Don’t eat everything in sight.) Keep in mind that protein and vegetable should be consumed with every meal.
3- REST - If you’ve taken your biceps to a state of failure or extreme fatigue in your workout, which you should if you want the huge guns, then rest and recovery is the next phase of the building process. You’ll need to give them 24 to 48 hours minimum to repair and recover in order to handle the next load you put on them.

4 UPGRADE YOUR R.O.M.
No, I’m not talking about your computer…I’m referring to your muscle’s range of motion.
If you ever want to grow your bi’s to their full potential, you must concentrate on hitting all of the muscle fibers. The only way to do this is to take the muscle from full “pronation” (arm extended, palm facing body) to full “supination” (arm curled, pinky turned in toward body).
Look, you’re not impressing anyone, especially that cute red head over by the water cooler, by stacking up the EZ curl bar with massive weight and flopping your body all over the place like a hooked bass, your arms barely lowering the weight to full extension.
You MUST start every single repetition with your arms fully extended. (Yes…I know this makes the exercise harder, now grab a tissue, wipe away the tears, and get back to work!)
A little trick to help you accomplish this is to first briefly (like a split-second) flex your triceps before raising the weight each rep.
Since the only way to do this is to fully extend your arm, you’ll know you’ve begun each rep in the optimum starting position to stimulate new muscle growth.
5 RECRUIT YOUR “MAIN SQUEEZE”
To get your biceps to become bigger, you first have to show them what it’s like to be bigger.
Here’s how it’s done…
At the very top of your curl, when your bicep has peaked, squeeze the muscle hard for approximately 1-2 seconds.
Your curl will make the muscle contract, effectively setting up a “road block” in your bicep. That final squeeze you add will literally force blood, water, and lactic acid into the contracted muscle, causing an intense “pump”.
In response, the muscle cells themselves begin to thicken, the capillaries within the muscle grow in number and size to hold more fluid, and stem cells split off to form new muscle fibers, already pre-programmed for growth.

23/10/2012

Metabolic Individuality and Your Body Type:Part-13

Endomorph traning and nutrition strategy

When it comes to fat loss, a well-planned, strategic approach to nutrition and
training is more important for the endomorph than for any other body type. The
endomorph strategy focuses on high levels of activity and extreme levels of discipline and
consistency in nutritional habits. Most endomorphs also need some degree of
carbohydrate restriction with higher protein levels to compensate.
High protein, medium to low carbs
High protein, low to moderate carb diets work best for the endomorph. Endomorphs
usually have varying degrees of carbohydrate sensitivity and insulin resistance. Therefore,
high carbohydrate, low fat diets are usually not effective. Sugar is a major no-no:
Processed and refined carbohydrates that contain white sugar and white flour tend to
convert to body fat very rapidly in endomorphs because of the way they affect the
hormone insulin.
Exercise is an absolute MUST
Endomorphs generally have a very difficult time losing fat with diet alone. Even a closeto-
perfect diet often doesn’t work by itself because the endomorph needs the boost in
metabolism that comes from exercise. The endomorph must do everything in his or her
power to stimulate their metabolism and this means combining good nutrition with
weight training and aerobic training. To diet without exercising means certain failure for
the endomorph.
Large amounts of cardio
Someone with a low endomorph component may stay lean with little or no cardio at all.
Endomorphs need a larger quantity of cardio to lose body fat. Most endomorphs will lose
fat with surprising ease by doing some type of cardio at least 4 – 5 times per week.
Extreme endomorphs usually need cardio every day (seven days per week). All
endomorphs will tend to gain the fat back if they stop doing cardio completely. Often,
they successfully lose weight, but then put it back on if they haven’t made the
commitment to continue exercising for life.

Get more activity in general
Endomorphs usually (but not always) have a tendency towards relaxing as opposed to
staying constantly in motion. Their natural inclination is usually to kick back in the easy
chair, while their ectomorphic or mesomorphic counterpart might “relax” with a nice 40-
mile bike ride.
The best strategy for the endomorph is to get active and stay active! You have to get
moving! Take up some sports or recreational activities in addition to your regular
workouts in the gym. If you’re an endomorph you should get some type of activity almost
every day.
Make a lifelong commitment to fitness
Endomorphs must commit to a lifelong exercise program and avoid quick fixes or any
short-term approach to fitness. After reaching the long term ultimate body fat and body
weight goal, the endomorph needs to commit to at least three days a week of exercise -
for life – to keep the fat off. This should be done for health reasons anyway, but for the
endomorph, exercise is essential to maintain a desirable body fat ratio. Once you begin,
you must keep going or you will lose your momentum. Every time you stop working out,
you can be sure the body fat will slowly start to creep back on. Long “vacations” from
physical activity are not a good idea. Get your momentum going and keep it going.
Train hard
The basic endomorph disposition is towards taking it easy and relaxing. If you are an
endomorph, you must fight this urge and train with high intensity. You have to push
yourself constantly. Not only must you train almost every day, you must push yourself to
train harder every day and repeatedly beat your own personal best. The best advice for the
endomorph that I’ve ever heard came from a Zen master; Roshi Philip Kapleau. He said,
“Don’t relax your efforts, otherwise it will take you a long time to achieve what you are
after.”
Increase your training frequency
This is important – the endomorph must stay in motion to keep their metabolic engine
revving. Staying still for too long is the death of the endomorph. The boost in resting
metabolism from training doesn’t last long. For someone with a naturally slow
metabolism, the only way to keep it elevated is with a high frequency of training.

Increase your training duration
Losing fat all boils down to burning calories. You must burn more calories than you
consume each day. The most obvious way to burn more calories is to do your cardio for a
longer duration. 20 minutes is the recommended starting point for effective fat burning,
but for the endomorph, this is seldom enough. 20 minutes is a maintenance workout for
endomorphs. For maximum fat loss I recommend 30-45 minutes of continuous aerobic
activity and in some instances it may be necessary to go as long as 60 minutes until a goal
is achieved. Go back to the 20-minute workouts for maintenance only after you reach
your goal.
Avoid over-sleeping.
Endomorphs should avoid excessive sleep. They should be early risers. The chances are
good that if you’re an endomorph, you are not an early riser and you often have the urge
to hit snooze and go back to sleep. Resist this urge. Getting up early for morning cardio
is one of the best strategies for the endomorph.
Watch Less TV
Any pastimes or hobbies that glue your rear end to a couch are not the preferred option
for an endomorph, especially if you also spend 40 hours or more behind a desk each
week. This means you should replace as much TV watching as possible with physical
recreation or exercise (unless your workout machine is parked in front of the TV and
you're on it).
Use metabolism-stimulating exercise
Weight training exercises that utilize large muscle groups like the back and legs are
extremely effective for stimulating the metabolism and for stimulating the hormones that
increase fat burning. High rep compound leg exercises (squats, lunges, leg presses, etc)
are particularly effective for this purpose. Toning classes, yoga, pilates and similar
activities have some fantastic benefits, but for the endomorph, this type of activity is
NOT the ideal way to lower body fat. Participate in these activities as a supplement to
your regular weights and cardio, but not by themselves.
Always be on the lookout for something to motivate and inspire you.
Endomorphs sometimes lack motivation, especially in the beginning. The solution is to be
on the constant lookout for anything and everything to motivate and inspire you. Read

biographies. Watch the Olympics, get a training partner, read motivational books, hire a
trainer or personal coach, re-write your goals every single day, or enter a before and after
fitness contest. Stay pumped up and fired up!
Restrict carbohydrates, but never remove them completely
The endomorph nutrition strategy leans towards higher protein (and slightly higher fat)
diet with more moderate carbohydrates (Similar to a "Zone" diet). This is necessary
because most endomorphs tend to be carbohydrate sensitive. People with normal
carbohydrate metabolisms can consume up to 50-60% of their total calories from
carbohydrates and stay lean, while endomorphs will tend to get fat eating this many
carbohydrates.
Keep cheat meals to only once per week
Endomorphs have very unforgiving metabolisms. They cannot “cheat” frequently and get
away with it. One or two cheat meals per week seem to be the limit. Poor daily habits or
frequent cheat days always seem to set them back. Cheat days should be reserved for
special occasions or as well-deserved rewards for a week of great training and nutrition.
Be consistent and persistent
The endomorph loses body fat more slowly than ectomorphs or mesomorphs. Therefore,
endomorphs must be very consistent and diligent in eating and exercise habits 24 hours a
day, 7 days a week, 52 weeks a year. Going on and off diet and exercise programs will
never work for the endomorph. Endomorphs will lose body fat just like everyone else, but
it almost always takes a little longer. The results will come, but not without time and
effort. Patience is a virtue all endomorphs must cultivate.

22/10/2012

Metabolic Individuality and Your Body Type:Part-12
The Endomorph

Most people who are working hard but still struggling to lose body fat are
endomorphs. An endomorph is someone with a slow metabolism who is genetically prone
to store fat easily. Endomorphs are usually, but not always, large framed with medium to
large joints.
Endomorphs sometimes have varying degrees of carbohydrate sensitivity and
insulin resistance, so high carbohydrate diets are usually not effective for body fat control.
Processed and refined carbohydrates that contain white sugar and white flour are
especially detrimental and tend to convert to body fat more rapidly in endomorphs. Low
to moderate carbohydrate diets with higher protein usually work best for endomorphs.
While some genetically gifted mesomorphs and ectomorphs can eat whatever they
want and never gain any fat, the endomorph must eat clean and healthy almost all the
time. This requires the development of high levels of nutritional discipline. Endomorphs
are the types who will tend to gain body fat very quickly if they eat too much or if they eat
the wrong types of foods.
Endomorphs cannot “cheat” frequently and get away with it. Their metabolisms
are extremely unforgiving. One or two cheat meals per week seem to be the limit. Poor
daily nutrition habits or frequent cheat days always set them back.
Endomorphs generally have a very difficult time losing fat with diet alone. Even a
nearly perfect diet sometimes won’t work by itself because the endomorph needs the
boost in metabolism that exercise provides.

A larger quantity of cardio is almost always necessary for the endomorph to lose
body fat. Someone with a low endomorph component may stay lean with little or no
cardio at all. Extreme endomorphs usually need cardio every day before the body fat
begins to come off.
Occasionally, an extreme endomorph (7 on the endomorph scale), will have a
difficult time losing fat even while on a well-constructed training and nutrition program.
Extreme endomorphs sometimes need to restrict carbohydrates drastically (under 100
g./day for women, under 175 g./day for men) before any substantial fat loss occurs. They
may also need to use a carbohydrate cycling approach that rotates high carbohydrate days
with low carbohydrate days in order to stimulate their sluggish metabolisms and prevent
going into starvation mode. Santa Claus is the archetypical endomorph.
Endomorph characteristics
Naturally high levels of body fat (often overweight)
Usually large b***d, large joints, large frame (but not always)
Short, tapering arms and legs
Smooth, round body contours (round or pear shaped body)
Wide waist and hips
Waist dominates over chest
Tendency to always store excess calories as fat (can’t get away with overeating)
Keeping fat off after it is lost is a challenge
Tendency to be sluggish, slow moving and lacking energy
Slow thyroid or other hormone imbalance (sometimes)
Fairly good strength levels
Sensitive to carbohydrates (carbs are easily stored as fat)
Responds better to diets with higher protein and low (or moderate) carbs
Naturally slow metabolic rate/low set point (fewer calories burned at rest)
Falls asleep easily and sleeps deeply
A lot of cardio is necessary to lose weight and body fat
Extremely difficult to lose weight (requires great effort)
Bouts of fatigue and tiredness
Often describe themselves as having a "slow metabolism"
Tendency to gain fat easily as soon as exercise is stopped
Tendency to lose fat slowly, even on a "clean," low fat, low calorie diet.
Often overweight, even though they don't eat very much
Respond best to frequent, even daily, training

09/10/2012

Metabolic Individuality and Your Body Type:Part-11

Mesomorph traning and nutrition strategy

There’s not much to say about mesomorph training and nutrition. The ironic thing
about mesomorphs is that for many of them it doesn’t matter what they eat or how they
train, they lose body fat and gain muscle anyway!
Yes, we genetically average people envy (hate?) the mesomorphs, but they do
have their downfall: They often have the tendency to coast on their genetics. Because
they get results so easily, they often don’t even train hard. As a result, many of them
never realize their full potential. The gift of good genetics sometimes makes a person
lazy. Often, the less genetically blessed a person is, the more discipline, willpower and
determination they develop, and it’s this desire and drive that propels them to high levels
of physical achievement. Their weakness actually becomes their strength. Of course, a
mesomorph with clear goals and a superior work ethic will always shoot to the top and
quickly become a superstar. Here are two tips for the mesomorph to live by:
Don’t “coast” on your genetics just because you can
Because mesomorphs are so genetically gifted, they often have the tendency to cheat and
skip workouts because they can get away with it and still look good. But just imagine
what they would look like if they applied themselves 100%. If you recognize that you are

genetically gifted in any sense, then make the most of your gifts - train and eat to the best
of your ability and you could become one of the best in the world in bodybuilding, fitness
or athletics. Even if you’re not a competitor, why shouldn’t you actualize your full
potential and be the best you can possibly be?
Pay attention to food quality
Like the ectomorph, those with mesomorph tendencies quickly discover that they can also
“get away with” eating certain foods without ill effects on body composition, so they
often do exactly that – eat anything and everything. Again, keep in mind that nutrition is
not just about cosmetic improvements; it’s about your health. “Pigging out” just because
you can get away with it is not a wise practice. In the best-case scenario, it will limit your
development. In the worst scenario, it could compromise your health in the long run.

05/10/2012

Metabolic Individuality and Your Body Type:Part-10

The Mesomorph [ The Genetic Freaks]
Pure mesomorphs are naturally lean and muscular with small waists, broad
shoulders, medium-sized joints and large, round muscle bellies. Mesomorphs are the
typical natural-born athletes and bodybuilders. Most of them were lean and muscular
before they even started working out.
For example, Olympic sprinter Michael Johnson is very mesomorphic (5) with
very muscular arms, shoulders and chest. He also has a moderate ectomorphic component
(4) with small joints and very low body fat. There is no sign of any endomorphy (1)
whatsoever. Johnson would probably score a 1-5-4.
A bodybuilder like Arnold Schwarzenegger is almost pure mesomorph (7) with
low body fat and massive muscles. Because of his height and long limbs, he has a small
ectomorph component (2). He also seemed to get quite bulky in the off-season,
indicating a slight endomorph component as well (2). I would rate Arnold a 2-7-2.
Mesomorphs are the genetically gifted people we all “love to hate” because they
gain muscle and lose fat so easily. These are the people who don’t seem to train or diet
hard at all, yet their bodies respond like crazy.

Characteristics of the mesomorph
Medium joint circumference
Small waist
Broad/square shoulders
Chest dominates over abdominal area
Naturally lean (low levels of body fat without even working out)
Naturally muscular (muscular before they even started working out)
Naturally strong (strong before they even started working out)
High energy levels
Don’t store carbohydrates as fat – high carbohydrate diets are ok
Highly efficient (fast) metabolism
Controlling body fat is easy
Gaining strength is easy
Gaining muscle is easy
Losing body fat is easy
Responds very quickly to just about any type of training (fast results)
Natural born athlete (successful at strength and power sports)
Top-level professional bodybuilders are often pure mesomorphs

03/10/2012

Metabolic Individuality and Your Body Type:Part-9

Ectomorph training and nutrition strategies
The common complaint of the ectomorph is: "No matter what I eat, I can never
gain weight; I've always been thin and very lean." In bodybuilding, they tend to be the
ripped lightweights and middleweights, rather than the massive heavyweight types.
When they retire from competition, they tend to stay very lean and their muscle mass
usually shrinks down a bit in size. Despite the challenge, many ectomorphs have gone on
to become successful bodybuilders after years of consistent hard training and proper
eating. The following guidelines will help maximize results for the ectomorphic body
type.

Slow down
Ectomorphs are thin, hyperactive people with fast metabolisms. So the first and most
obvious solution is less activity. Like an engine idling too fast – an ectomorph has to
hold down the brake just to keep from lurching forward. Conservation of nervous energy
is important. Ectomorphs must slow down and relax more.
Get extra sleep
By their nature, ectomorphs tend to require less sleep and often suffer from insomnia.
Because they burn so many calories even while not physically active, it’s important for
ectomorphs to get plenty of quality sleep every night and to do so on a regular schedule.
Taking naps is also helpful.
Reduce stress and worry
Ectomorphs tend to be high strung, stressed and hyperactive. Stress reduction techniques
can help the ectomorph get better results from their nutrition and exercise programs.
Taking up meditation can be especially beneficial. An excellent book about meditation
from a scientific point of view is The Relaxation Response by Herbert Benson.
Avoid overtraining
Ectomorphs respond best to brief, high intensity training programs. Daily training and
marathon workouts are incredibly counterproductive. The ectomorph must get in and out
of the gym quickly and allow plenty of recuperation between workouts.
Keep cardio vascular exercise to a minimum
Although there are some people with light, fragile ectomorph bone structures who also
are carrying excess fat, body fat is seldom a problem for the ectomorph. As such, cardio
should be kept to a minimum and done mainly for health reasons. 15-30 minutes a day,
three days a week is usually sufficient.
Keep the calories high and never, ever, ever miss a meal
Ectomorphs need calories - and lots of them. They need to eat high calorie density foods
and use moderate amounts of good fats such as flax oil, nuts, seeds, natural peanut butter
and cold-water fish such as salmon. Skipping meals is the #1 cardinal sin for the
ectomorph.

Use a diet moderately high in complex carbohydrates
Carbohydrate restriction is an effective fat loss strategy, but since ectomorphs burn up
nearly everything they consume, there’s usually no reason to restrict carbohydrates. Fifty
or even fifty-five percent of total daily calories should come from carbohydrates in the
ectomorph diet with 30% from lean proteins and 15-20% from fats.
Pay attention to food quality
People with ectomorph tendencies quickly discover that they can “get away with” eating
certain foods without ill effects on body composition, so they often do exactly that – eat
anything and everything. However, this is not a wise practice because even an ectomorph
should be concerned with nutrient density and not just calories. Nutrition is not just for
cosmetic improvements; it’s about your health. Never use a muscle-building program as
an excuse to “pig out” on junk food, even if you find you can “get away with it.”
Ectomorphs must think about the nutritional value of everything they eat and about the
effect of food on their health.