![]() To maximise body composition (lean-mass gain, body-fat loss) as an ectomorph, eat good-quality fats with moderate protein intake of 25 to 30 grams per meal (four meals per day if you have a pre-training mini-meal) along with good-quality carbohydrates. When training, focus on power and resistance training to build strength. Basically your genetic makeup limits your ability to put on muscle mass. People with this body type have little observable body fat, are only lightly muscled, and have a small frame (and joints). ![]() In other words, ectomorphs are often able to overeat while gaining little or even no weight. Ectomorphs are the body type that is the most resistant to weight gain because of a fast metabolism. You can be 'skinny fat,' meaning you're a relatively low weight and/or small size yet still have high body fat. You tend to be long limbed and not particularly muscular. If you're at the lower end of the body-fat spectrum but your fitness level falls under general fitness or athlete, you're not going to gain performance benefits by focusing on fat loss. ![]() The body-fat ranges for optimal health are 14% to 30% for women and 6% to 25% for men.ĭon't get too hung up on trimming every little ounce, however. Women naturally have more fat than men, as we have a greater amount of essential fat (fat needed for bodily functions, from forming reproductive tissue to aiding the absorption of vitamins consumed in different foods). If you're a competitive athlete, your aim is likely the lower end of the body-fat percentage scale (again, taking your somatotype into consideration), but remember that you are never gunning for zero fat, and lower is not always better. Your ideal body composition depends on your goals. No matter what the scale says, if you're in a healthy body-composition range, you're all good. Understanding your body composition is liberating because it gives you something to focus on in a good way – lean body mass. It's easy to generalise body types, but most of us can slot our overall build into one of three general categories (recognising that there are a wide variety of shapes and sizes even within these categories). You see it all kinds of sports – women's tennis, for example.' What are somatotypes? There's more body diversity possible in excellence in the female body. 'We make this assumption that a female body, to be excellent, has to have a very narrow band of body fat, but that's not actually true. 'We need to embrace and encourage a wider diversity of bodies,' she told the RW podcast. Lauren Fleshman, decorated US distance runner and author of Good for a Girl, believes this can be particularly true for women. Too many runners allow themselves to be defined by a number on the scale that is often grounded in nothing more than a notion of what they think they should weigh. Like many runners, you’re likely fixated on reaching a certain 'ideal weight' that doesn’t necessarily match – and may even be at odds – with your physiology. Do you feel like you’re constantly battling your body rather than working with it to enjoy every run and nail some personal bests? You’re not alone.
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