Ectomorphs, those individuals who are more distant. They are longer, less rounded and more rectangular. They are usually individuals who have difficulty gaining weight and are more prone to loss of fat and muscle mass as well.
Let's talk all about the strategies, some points that we must take great care. Stronger muscles, muscles that tend to be weaker, why genetically there is such an individual, what are the advantages of it in nature. Ectomorphic animals, does that exist?
Yes there is. So click on like and subscribe to the channel because we're going to talk all about ectomorphs. to start the video already citing because I am academic sometimes people are waiting the person says something to come to attack unfortunately it's the world we live in, I just I want to help you, but there are people who like harm the other, so for me to protect myself I know perfectly well about the biotype and somatotype, I already talked about this here on the channel, you can search for this video, Leandro Twin somatotype, always you have a question Leandro Twin more theme.
But it’s no use I came here and talk what you don’t want to hear, so I’ll treating the ectomorph now as a biotype even though he is not academically speaking, what matters is you leave here with some thing because if you don't come here just to waste knowledge, to show that you know more than the other this is not the goal of any person with decency, we have to come here to share knowledge because when knowledge is divided, it multiplies. So beauty, ectomorph is usually an individual which tends to be straighter and less round, have more difficulty winning body fat and muscle mass, with a greater tendency to weight loss. IS different from endomorphs the ectomorphs tend to have more glycolytic enzymes so this allows ectomorphs to be very more agile, as long as you explore it with encouragement it is obvious, than endomorphs.
It does not mean that the endomorph cannot be a marathon athlete or 100 meters, it can, but the ectomorph usually speaking of a population average tends to be an individual who is going to have a cardiorespiratory condition and localized muscle resistance more efficient. It is usually the individual of bone mineral density, that is, it has bones lighter and it makes it more fragile and more the susceptible to injuries but together makes it light so you can run more. So he with the same amount of dough muscle than an endomorph it will to be lighter because the bone it weighs less so it tends to be more efficient because it has more engine and less weight to load.
"Leandro Twin then those dogs is very skinny running dogs are ectomorphic dogs? "Legitimately. So you finds in nature animals that are ectomorphs.
And what can you see about the ectomorph? That he usually tends to have legs thinner, lower limbs more thin, because it is more prepared precisely for other types of activity. Running, because he is an individual light, so naturally speaking he doesn't needs very strong lower limbs because he can carry his weight more efficiently.
He being more thin it cuts the air easier, so it is very common that ectomorphs have more difficulty gaining legs, members inferiors, again speaking, I I know that leg is from the knee down academically speaking but popularly speaking leg it's from the lower limbs, so let's go. So normally ectomorphs need to focus more on members lower. So while the endomorph can put example, not training glutes because of just in the squat, it’s ok.
Normally an ectomorph needs it because it have more difficulty, so focus on lower members. The fat of an ectomorph of course it depends on the individual's history and etc. but it is usually a very well distributed fat.
So he is an individual who is beaten. You take an endomorph you say, "wow this guy there he has about 10% fat. "When he takes off his shirt, as he has a lot of fat over there, you say, "no, he must be about 15.
" And he actually has like 12 is because it is very dry on the limbs and little dry on the belly. The ecotomorph it tends to be more like it. So you look at an ectomorph and says, "wow this guy must be 15 of fat.
"He will look 12 years old. " a vein appears on the arm. "Yes, but in the same way his abdomen is almost there, ok appearing even with 15% of fat while the endomorphic sometimes with 12% and the abdomen is not showing for account of this localized fat.
That it can be an advantage and a disadvantage. An advantage, when he gains weight he gets bulky without looking too much of fat. Downside, when it dries it loses so much volume that he is wearing clothes low quantity, so he has to work much to appear really strong.
If that wasn't all an ectomorph usually has longer limbs, so he has longer arms, longer legs and this is very annoying when we talk about bodybuilding because it takes longer to fill. You can see a comparison to make it easier to understand. Rude Boy and Alex dos Anjos.
The Rude Boy He it has the shortest limbs so it looks fuller. Japa, Caio, Japamorfo he it also has the shortest limbs. You take the Alex dos Anjos he has longer limbs.
So it takes longer to give that full aspect, but it doesn't have how to change, is to work to do the better, not the best in the world, it's yours better if the best in the world better yet but you care about being yours best. All I'm talking about here is in a population average, it's usually ectomorphs also have difficulty winning chest in term of the upper limbs, then it is also a focus that is cool from. Notice this, if you are very straight compared to the rest focus on your chest.
The ectomorph can make aerobic? You can, as long as he can reset it with calories, and it's interesting, since it eats carbohydrate that your sensitivity insulin which is naturally good tends not to be so good. Another thing we have to take care, testosterone.
So the ectomorph is not usually an individual who has problems with low testosterone, only what happens when it with a very low percentage of fat, this will affect, has nothing to do. So an ectomorph that not a percentage of fat suitable for his testo tends to be normal if he starts to get 5. 6.
7% his testosterone starts to fall, then you have to be careful with nutrient intake. When are we going to talk macronutrients, 2 to 2. 2 grams kilo of protein shows up excellently well enough, above that it is totally unnecessary because it will the protein has a greater satiety power and it will make his life hell because he will not be hungry and he is eating with a lot of protein that is not being used for nothing, so 2 gram kilo it's excellent.
Fat, we will have to work with a little bit lower than the average of the endomorph. Endomorph from 1 to 1. 5, the ectomorph about 0.
5 gram kilo at 0. 8, maybe reach 1 gram kilo. And why don't you play much fat?
Because fat too has a digestive process it takes longer and this will make it more difficult for he. The high carbohydrate for him is fantastic and he will have to appeal to carbohydrates high glycemic index at times to achieve eat all that food and have a digestion easier, so on waking up and after training is very welcome a high glycemic index carbohydrate. In a cutting normally an ectomorph will start with 3 to 4 gram kilo of carbohydrate, the depend on your metabolic efficiency.
"Leandro Twin 4 gram kilo which is the bulk of an endomorph is the cutting of an ectomorph? "Possibly because the his metabolism is very fast. If he starts a lot down there he can lose a lot of muscle mass during this process, but of course it will depend on conditioning.
Remember that there are ectomorphs with slow, slow metabolism for an ectomorph so he will start with 2 gram kilo because he is not trained, because it is not efficient, but it usually starts with 3 to 4. Bulking will start from 4 to 5 gram kilo and even going to 7, 8, 9, 10 grams kilo of carbohydrate. A good parameter would be start with 4 to 5, a week went by gained weight, increases carbohydrate.
More passed a week did not gain weight, increases the carbohydrate. These increases can be made of 1 gram kilo at a time because together his metabolism is accelerated he has difficulty retaining weight and this will accompany him for the rest of his life. In terms of creatine supplementation is very cool because he is naturally also an individual that doesn't tend to be very strong, his business is agility, explosion, so in this case creatine is fantastic.
Can he use thermogenic, caffeine? You can, but you have to remember that this will speed up metabolism more and will take some of your appetite. Depending on nun cutting it is not necessary, it is not necessary because he already responds well, he doesn't suffers to eat little.
So he doesn't need a thermogenic, it can very well finish a cutting with tranquility, eating 2000-2200 calories a day without suffering, training well and without passing hunger. Can an ectomorph do intermittent fasting? Yes, but what happens is this, he will have to eat so much food in a small window that it normally becomes impracticable.
So if you can eat all beauty calories, if not, it increases the window that is better. Another fantastic tip is the liquid feeds, so for those who have little appetite a liquid meal is much better. How put example, instead of consuming chicken and rice, I will consume skimmed milk, whey and bananas, liquefied to facilitate the digestive process and this will put a lot of calories into a more comfortable way.
The use of fats you can do at any time of the your day, only, fat has a digestive process slower. So you can concentrate all the fat for the last one or two meals of the day you're going to sleep and will have a lot of time to digest, so the your hunger gets bigger. Buclina o cobavital, which has no anabolic effect considerable, it is not an anabolic steroid passes far from it, but it can be very useful to increase the your appetite.
So very common ectomorphs in the beginning, until getting used to, use them. What has to be careful is that sleep at the beginning of use, so if liquid meals are enough, beauty doesn’t need more use the buclina or the cobavital. A food that is very fantastic is grape juice because it has a low glycemic index, it it has phytochemicals and it has a lot of calories and it helps too much.
So you can make a meal with a glass of whole grape juice, which will make it easier for you to eat that meal and a glass doesn’t hinder gastric juice at all it will not dilute it to the point of causing gases bloating or anything and you're going to put calories in a very comfortable, not that it is an obligation this is more a hint. "How cool this day Leandrão, there's more fantastic carbohydrate tips for an ectomorph? " Of course yes.
So it's all here in this video. The best carbs for you use in a weight gain diet.
