Slender body type full#

Protein, carbs and fat ratio in terms of percentage of calories can be 40 per cent protein, 40 per cent carbs and 20 per cent fats. Eat meals for every one hour, 30 minutes (at least six meals a day) as the key is to have more calories than you burn.

“If and whenever necessary, avoid junk and fried food. “So don’t skip meals for any reason and you will need to eat a lot more than normal,” cautions Prasad. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. In fact, these calories help ectos in the fast growth of muscles and repair them as they have high metabolic rates.ĭietician Shweta Prasad recommends supplements. You need not worry whether intake of such huge amount of calories increases the amount of fat levels in your body. As a true-blue ectomorph, she needs to include 1,000 calories or as a moderate, 750 calories wouldn’t be too shabby over your maintenance levels. Ectomorphs find it very hard to gain weight.Īn ectomorph needs to increase an intake of calories in her diet with a balanced body building diet plan to gain muscle. Think Deepika Padukone or Kalki Kochlin Abhishek Bachchan or Farhan Akhtar. Usually she is long limbed and narrow shouldered. Generally, ectos have a smaller build with small joints and lean muscle. An Ecto is that typical skinny girl who can eat all day and her super fast metabolism burns through it all like wildfire. The main task that an ectomorph-or, Ecto-needs to look after is to promote muscle gain. You can also try the treadmill and do kickboxing. Some of the best workouts for ectomorphs are basic squats, rows, step-ups and push-ups. Different exercises that work for different muscle parts will give you good results. Do exercises that work all parts of the body. Focus on the arms, chest, back, legs and shoulders. Cardio can be cut back as gaining weight is difficult enough.

Workouts should be short and intense focusing on big muscle groups. You should ideally work out for an hour every day. Start with weight training and follow it up with indoor cardio workout. And while you’re focusing on those abs, don’t forget to keep the rest of your body in shape with some brisk walking for 15-20 minutes every day.Įctomorphs need to train harder because their muscular growth is slow.

Kapalabathi Pranayama helps tone the tummy, while also bringing numerous benefits to the mind and soul.ĥ. Practice asanas like the boat (navasan) and the plough (haalasan) at least twice a day, to see visible benefits.Ĥ.

Slender body type full#

Full sit-ups will help you, as will kickboxing and even a fun activity like rollerblading! Hatha Yoga has numerous benefits as well.ģ. Firstly, try to focus on getting your waist to go in a little. This may sound unattractive, but with the right advice, those with a rectangle body shape can play on their strengths and get in shape, quite literally.ġ. The actor doesn't have too many curves, and her body fat is evenly distributed, and the waist is not much smaller than the hips and bust. The Rectangle or ruler body type, like Anushka Sharma's, gives the appearance of a straight shape.