Nutrition And Training Rules For Those Who Have Difficulty Gaining Muscle Mass.

•What is to be ectomorph?

The ectomorph is a person who has one of  three types of physical (somatotype) more common and is characterized by its thinness and the difficulty in gaining weight (as much muscle as fat). People of this type have a very fast metabolism.

In case of unbalanced nutrition and physical inactivity, the ectomorphs addition to gaining excess weight also gain belly, while the rest of the body (especially the arms and legs) remain extremely thin.
Differences in the organism ectomorfo

Studies show that in strength training ectomorfo the body is producing less myogenin (myogenin), responsible for the conversion processes of food proteins in muscle tissue and, as a consequence, increased muscle mass .

In addition, with low levels of myogenin, the body does not produce enough energy reserves in the muscles, which does not run efficiently strength exercises and therefore does not allow the muscles have the momentum necessary to grow.

•The advantages of the ectomorph body type

Most of the stars and professional models are ectomorphs - that they have difficulty gaining weight helps them gain only muscle and not fat. Having an athletic, buff and chiseled body is easy for the ectomorph.

The issue of creating clenched abdominal is not essential for ectomorph and, most often, it does not have a problem with abdominal fat, so with minimal effort and easy exercises, he can crack the abdomen and have a tank well outlined.

•Errors in training ectomorph

The first thing the ectomorph has to do is to forget the treadmill and strenuous cardio exercise: it is sufficiently "dry" without it. Prolonged exercise are definitely not for him. Even strength training should be done only 2 or 3 times a week and no more than 45 minutes.

As already mentioned, the ectomorph body is not able to  accumulate a large amount of glycogen , necessary for strength training and subsequent recovery of the muscles. If you train too often end up not giving your muscles enough time to grow it.

•As the leanest can gain weight

Most of the training should consist of basic exercises: squats with W bar, lying supine, supine and standing dead lifts. Do not overload with isolation exercises - they spend the forces and do not initiate muscle growth processes.

Remember that it is the basic exercises performed with more weight and 5 to 7 repetitions, which will engage in the work major muscle groups, which causes the body to produce testosterone and other hormone extremely important for the growth of all your muscles.
The power of the ectomorph

For the ectomorph counting calories is not as important and normally he should eat as much as possible. Of course it is important to maintain a healthy diet and not abuse the candy.

Remember that brown rice should become its election monitoring.
The amount of protein consumed per day should be in the range of 1.5-2.5 grams per kilogram of body weight. Consuming less than this muscle will not have material for growth, consuming more you will end up accelerating a metabolism that in itself is fast, which also prevents the growth.

•Sports supplements for muscle growth

On the one hand, the sports supplements are just supplements for a balanced diet, but in no way replace it. Moreover, a protein shake is the easiest way to meet the need for protein after training.

Take BCAAs during training, protein mixtures one hour before and immediately after exercise, and slow protein before bed. Furthermore, creatine (creatin) also helps, not only because it makes them more bulky muscles but also  improves energy processes .

Basic rules of training for the skinny ectomorphs: short but intense workouts, a maximum of three times a week, focusing on basic exercises in balanced nutrition with at least 1.5 grams of protein per kilogram of body weight per day.

Five Mistakes In The Squat You Need To Avoid.

There are guys who do squat for a long time, raise considerable loads, and still make stupid mistakes worthy of beginners. Here are five mistakes in the squat you need to avoid.

1- Crouching using running shoes:

Use shoes with unstable soles that use gel or air dampers, destroy your technique, reduce its maximum strength and may also facilitate injuries. Make barefoot squat to see the difference and and nas buy a hard, flat shoes with soles (as Allstars).

2. Take the weight stepping forward:

Do this and you will have to walk back to get put weight on the rack after finishing a heavy set, and still have to crane your neck to see if everything is ok. It is much safer grab the bar and take a step back to be able to squat and then take a step forward to put the support again.

You may not understand, but in some the owner academies usually position the squat rack in a way that you need to step forward to take the weight of the support and stand in front of the mirror. Ask the rack is properly positioned or just do the squat with your back to the mirror.

3- Take the weight of the rack with only one leg:

Some people take the squat support the weight with only one leg and give a "past" and then start the exercise. This causes energy to be lost (the front leg supports all the weight to take the bar), this also causes the pelvis is overloaded irregularly may cause lower back pain. So always take the support bar using both legs.

4-  Check the shape using the mirror:

Can not you see if your spine is makes or hit the exact depth staring at the mirror. And with the mirror next to it is guaranteed that you will have to move my neck to look, which is not recommended. If you want to check your form, ask someone with more experience look its implementation or severe using the phone as well as several advanced guys do.

5- Take the weight of the rack making an "elevation of twins":

Remove the rack bar with calves is unstable, potentially dangerous heavy loads and you will lose back strain. Just put the bar on the rack in a way that you need to get down to position and simply remove the support bar doing the exercise movement.

How To Get The Arm Of Your Dreams.

The biceps tops the list of muscles with priority for most men. Is it flexes when you want to show your muscles. Go into any gym and you'll see men dumbbell rows in trying to build a monster biceps. However, the biceps is in the small muscles of the body group and believe me, it's not the greatest arm muscle. Your triceps makes up about two-thirds of the total upper arm muscle mass.

1 - Keep Pumping Intensity:

If you want to stimulate muscle growth arm as part of your fitness routine is important that you increase the intensity of your exercise regularly. Go to gym focused on expanding its cargo to build bigger and stronger muscles instead of just lifting what you already know you can easily manage. You need to focus on the increased load or the number of repetitions you are doing in each workout, or at least decrease the amount of rest time between sets. The biceps workout should always be growing; you simply need to beat the record for weight / repetition / the last training session time out. This is the most successful formula.

2 - Do Not Forget The Triceps:

While the biceps muscle is really the showpiece, do not forget that the triceps is almost 60% of your arm.






3 - Enter multi-jointed Exercises:

On days when you're training chest, shoulders and back, be sure to use the most of multi-jointed exercises you can. This will work the biceps (back) and triceps (chest) as secondary engines. The multi-jointed exercises will help you build bigger arms and faster.


4 - Limit Your Workouts To Not Go Into Over-Training:

Over-training, very carefully! Your arms, it bears repeating, are not in the group of the largest muscles in your body. They require a good recovery time. Many people tend to make a lot of arm exercises to put that shirt and let the sleeve almost tearing in the so stretched arm. Your biceps and triceps do not need more than a primary and secondary training a week.

5- Make Time To Stretch:

Yes, I know, in the rush lack training time for stretching. Perform this activity after training arms will help in recovery and there is ample evidence that stretching these muscles will also increase them.

5 Supplements That Every Man Should Take.

No matter what your lifestyle or age, these handful of pills and powder will improve your health and performance.  Sun Orwell, the  examine.com  selected the 5 pots that every man should have in your drawer.

Vitamin D is exceptionally difficult to get your fill of this vital micronutrient supplementation without.  To produce it naturally your body depends on sunlight exposure (often impossible), while food sources are limited to fish oil and eggs.  
2,000iu recommended daily dose.

Vitamin K Let's face it: it is rare for a man who loves to attack a cabbage dish.  This is why very few people have an optimal dose of vitamin K, present in high levels only in dark green vegetables, matcha tea and natto (soy fermented).  Supplementation will help reduce the stiffness of the arteries protecting you against heart disease and improving bone density and health. 
1,000mcg Recommended daily dose.

ZMA Zinc is lost in sweat, so men who exercise regularly are particularly likely to benefit from a refill  and magnesium is the second most common mineral deficiency among men  (vitamin D Behind).  Both help to optimize the biological processes of your body.  ZMA combines the two together along with aspartate and vitamin B6.  It is a simple way to ensure that your body has everything you need to deal with the damage caused by training. Recommended daily dose of 15 mg of zinc (you can double it if you are training hard),  200 mg of magnesium.

Creatine Creatine is one of the best studied supplements in the world, famous for increasing strength and stamina in the gym. Simply put, it provides your cells extra energy and can even improve mental well-being and metabolic health side to boost performance for the year.  Despite the media alarmism, it is a very safe supplement with no side effects and even your mother should take. Recommended 5g daily dose.

Fish oil Unless you are eating fatty fish a few times a week, you're probably not getting enough EPA and DHA (the major fatty acids in fish oil) and is losing numerous benefits of mental and metabolic health. Completing will decrease anxiety, improve mood and help reduce cholesterol and blood pressure if your levels are high.Recommended 1-2g daily dose.

5 Reasons Why Should We Lift Weights?

If you’re ready to pack on some serious natural muscle while staying lean you’re in the right place!

You might ask yourself :

Why should we lift weights?

Here are the top 5 Reasons:

   1- Strong muscles mean less chance of injury, degenerative disease, ageing, arthritis, and osteoporosis.

 2-  Strong muscles mean a better quality of life, for much longer.

  
3- Muscles mean a faster metabolism, faster fat – burning and less chance of getting fat.
  
4- Muscles mean you burn more calories – which means you lose fat quicker.
  
5- A stronger body will help to make all other areas of your life more productive, easier to cope with and easier for you to be more successful!


nd remember, always concentrate on form over how much weight you are lifting. If you lift too heavy with poor form it’s the fast track to injury so if you’re not sure and you want to check your form, ask one of your friendly trainers to guide you. Even if you’ve been working out for years it’s a good idea to check because we can fall into bad habits.

How You Must Train Your Abs For Better Results.

There is still a lot of confusion regarding the training of the abdominal muscles and especially few have clear ideas. Of course! Each of us is done differently and what works for me is not necessarily good for you and vice versa, then do not listen to anyone who tells you "I know how you must train your abs!", Because who says so is the first not to have understood anything.

What I urge you to do is to try on your skin the different exercises and choose 3 or 4 you hear your most or those that you like the most and run with the correct technique can (which you can read below).

Among the many debates, one concerns the choice of the optimal number of repetitions. It is better to train these muscles with weights and more reps or lighter with greater loads and fewer repetitions?

 Here too, the answer is "it depends on how your body reacts." If you are not trained will not recommend to start with overweight and few repetitions, if you train then a session with overweight you do it and always doing utmost attention to technique.


In conclusion, of course, neither method is inherently better than the other because both methods are based on principles physiologically correct. It may be right to alternate phases of work with a high number of repetitions (15-25 reps) to work stages at low reps but with heavier weights (6-10 reps) bearing in mind that the purpose is not to use the maximum weight but make sure that the lighter weight seems the heaviest possible contracting at maximum and maintaining the contraction during each single repetition. 

However, if you use the abdominal toning to prevent low back pain, you should not use overweights to train your abs, because the first is easy to make mistakes in execution, according easy overstraining their lower back.



Any exercise you want to do to run it properly are important suggestions that are valid for all exercises that tone your abs:

Before starting the exercise exhale (throw out) all the air you have in the lungs

Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position
Inspira (throws in air), exhale and start exercising

Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis

Your concentration must necessarily be focused on abdominal contraction
Stop 2/2 the point of maximum contraction all times

Count to three outward, that is, after you've exhaled when you start exercising and count to 2 at maximum contraction and count to 6 to return.

As for the kind of exercises do you list a few, the ones I like the most, know that there are countless others that you know looking on the internet.


- Crunch on the ground or on fitball

- Reverse Crunch on the ground or on fitball

- Crunch oblique to the ground or on fitball

- Total abdominal (+ crunch reverse crunch)

- Crunch free alternate (for oblique crunch + Crunc for reverse oblique)

Finally: do not ask me "how soon will begin to look at my turtle?" Because they do not know you first, second is not toning the abs that these magically jump out. Rather ask yourself how much fat you have in front of your abs and to eliminate this fat is not the best thing to do exercises for abs, lose weight but taking care of your power your daily movement and your mind.

How To Lose Chest Fat .

As a man you may want to have lean, sculpted muscles that let you rip off your shirt without any hesitation. When you start to gain excess body fat you might find that it shows up in your chest and gives you man breasts. Through exercise you can reduce your body fat levels, increase your lean muscle mass and build a sculpted chest. Use daily cardio exercise combined with two to three strength training sessions per week to see results.


1- Cardio for Fat Loss:

Cardio exercise is the foundation for any weight-loss program. You can't target fat loss from your chest, but you can use cardio to burn calories and reduce all of your body fat. Use high-intensity cardio exercises to get the most out of your workouts. At high intensity your body burns more calories and loses more body fat than when you exercise at a low- to moderate-intensity level. Alternate between a few types of cardio exercises to keep your workouts interesting and to avoid hitting a weight-loss plateau. The American Council on Exercise recommends mountain biking, water sports, martial arts, hiking and boxing as effective fat-burning exercises. Other effective cardio exercises include running, skiing, team sports  like basketball and football  and cycling.

 2- Dumbbell Fly:

The dumbbell fly can be performed on a weight bench or an exercise ball. The dumbbell fly targets your entire chest, along with your stomach muscles. Start on your back with your feet flat on the floor. Your body should be in a straight line from your head to your knees. Hold the weights directly over the center of your chest with your arms straight. Place a small bend in your elbows to avoid locking your arms. Slowly lower the weights to the sides of your body until your arms are even with your chest and parallel to the floor. Lift the weights back upward and repeat until you can no longer complete a full repetition. Use weights that are heavy enough to make six to eight repetitions challenging.

 3- Inchworm Your Way to a Slimmer Chest:

Inchworms exercises use your body weight to strengthen your chest muscles. Start in a standing position with your feet together and your hands at your sides. Bend only at your waist, while keeping a slight crease in your knees, and touch the floor with your hands. Slowly walk your hands away from your body until your back is in a straight line. Once you are in this position, perform one full push-up. Walk your feet in toward your hands until your body creates an upside down “V.” Start the exercise over by walking your hands outward again and performing another push-up. Continue doing inchworms until your muscles fatigue.


4- Bench Press Exercise:

The bench press can be performed using a barbell with added weight plates or with two dumbbells. This exercise starts in the same position as the dumbbell fly, on your back on a flat surface. Face your palms away from your body and position your hands over your shoulders. Bend your arms and lower the weight until it almost touches your chest, then press back upward. Continue exercising until you reach muscle failure.