RockSolidBody

Much has been said about the folks eternally trying to loose weight & get rid of the flab. And then there’s the other side of the spectrum filled with men & women who resemble stick figures we drew as kids. There are some worst case scenarios to the ladies & the gentlemen resembling matchsticks, even toothpicks on the road & believe you me, their trauma is much worst ! If you belong to the latter category then i may have add insult to injury. Do accept my sincere apologies & read on to find out how you can save yourself.

You’r an ectomorph if :

*  You are super slim & gaining weight seems like an impossible dream
*  You constantly notice only biffer blokes & keep thinking “some guy have all the luck!”
*  You obsesses about having muscles & biceps  which keep eluding you on mater how much iron you pump
*  You keep stuffing yourself with the foods which have potential of creating a flood of fat in your  body but even these have zero effect

Even a good thing in excess is bad & a very rapid metabolic rate (which ectomorphs have) is definitely not nice because although you’ll keep fat at bay you’ll find it hard to build muscle or gain the much needed weight. This happen because your body metabolises every thing you eat and quickly convert it to energy. Now here’s the good news. The approach to quality weight gain is simple but required dedication. It’s about eating more but not about training more so stop working out like you want to put Shwarzenegger to shame! Have the right food at the right time and don’t make your gym your home. Here’s your guide to get the lovely lean athletic look. Just follow this training and dietary routine to build that quality muscle:

Weight training (4-days a weak)

* Day 1: Squats, Lunges, Step-up, Stiff legged Deadlifts & Leg pressed
* Day 2: Standing calf raises, seated calf raises, leg curls, machine/cable crunches, hanging reverse crunches, side bends with over head cables
* Day 3: OFF
* Day 4: Bent over rows, lateral pulldown/chin-ups, low rows, 1-arm, shrugs, deadlifts/good mornings, one arm standing rows, incline dumbbell curls, machine preacher curls, reverse cable curls.
* Day 5: OFF
* Day 6: Decline dumbbell pressed, incline dumbbell pressed, pec deck files, overhead pressed, lateral raises, close grip bench pressed, parallel bar & cable pushdowns
* Day 7: OFF

Nutrition (3:1 ratio of Carbohydrates to Protein)

You have metabolic inferno inside your body so consciously consume more carbs to add up the calories. Carbohydrates will have what is known as the “protein sparing effect” meaning that the protein which would have otherwise been metabolised for energy will not be used for building and repairing broken muscle tissue caused by the weight training.

Your diet should be ideally provide you with:

A minimum of 2 gms of protein per kg of body weight: Have eggs, chickens, fish & paneer. If you are a vegetarian then you must couple your complex crab-rich food with Whey protein supplement.

5-6 gms of the total carbohydrates per kg of bodyweight:  Eat wheat rotis, brown rice, sweet potatoes, green leafy vegetables, fruits.

10% of the total calories must come from fats: Use good cooking mediums like olive or groundnut oil. Taking supplemental omega-3 fatty acid through fish oil capsules is also a great metabolic optimiser.

It’s important to distribute these foods over five meals breakfast, lunch, pre-workout meal, post-workout meal and dinner. If you find it hard to eat 5 meals, worry not. There are meal replacement powders formulated specially for ectomorphs. This are called Weight Gainer & every reputable supplement brand makes quality Weight Gainers. One serving will give you all the necessary nutrients you need in one easy to down liquid shake.

If you are a vegetarian then it is imperative tat you get the crabs from rice, dal, vegetables, rotis, fruits, potatoes, etc and combine them simple Whey protein in water or milk. If time constraints don’t allow you to eat 5  times a day then a Weight Gainer in place of the other 2 meals. Never miss out our pre-workout (About 1 hour prior to your workouts) & post-workout (Within 45 minutes of the ending of your workout) meals. Supplements are preferred so that your body is not busy digesting a meal before your workout. While exercising and after, the blood has to flow freely to your skeletal muscles and you don’t want anything to interfere with blood to those muscles.

Now if you’re asking me “How long will it take me to gain the kilos?” The answer is “I’m not good and so I don’t know”. Everyone’s metabolism & genetics are different but what’s definite is if you follow this scientific approach you will achieve the weight gain that your genes and metabolism allow. The only way to reach your genetic potential is to follow science.

When you’re working out:

·         Do not do more than 2 step per exercise and train with weights that don’t allow more that 6-8 repetitions.

·         Don’t compromise on form & technique

·         Warm up thoroughly and stretch after every workout  to maintain flexibility

·         Simply rest on the off days. Avoid burning calories through aerobics activities on these days.

·         Do not undermine the importance of the rest & recovery. Have the discipline to stay away from the gym on off days & focus on recovery

·         Choose a gym with qualified certified instructors who can teach you the correct form & technique for the above exercises

·         Do not change the grouping of the body parts or the order of the exercise. It is a carefully through out workout plan that maximises recovery between workouts to allow for muscle build up.

Pre-workout meal:

A good quality weight gainer is the ideal choice to provide you with the sustained energy you need through your gruelling workouts

Pre-workout meal:

This meal is most crucial because post a workout session yours body craves for energy giving carbohydrates so have about 50 gms of dextrose (Glucose powder) in solution and about 20 to 40 gms of Whey which can be quickly absorbed by te body for muscle building