bodybuilding diet chart in hindi

do you think you have characteristics of ectomorph?if you are the skinny guy or girl in the gym busting your hump, and trying to pack on weightand muscle but aren’t seeing any results, then most likely you have an ectomorph bodytype but are not following an proper ectomorph workout routine. what exactly does it mean by an ectomorph? there are serveral typical body type personalityfor extreme ectomorphs. usually people with characteristics of ectomorph, have very highmetabolism which make them hard to gain weight and muscle mass compared to other somatotypes.however there are some advantages on ectomorph body type. ectomorph don't have to worry toomuch about getting fat unlike most of other

people meaning ectomorph still can enjoy someof delicious food on their journey. since one of the most common charcateristicsof ectomorph is low body fat level, ectomorph don't easily gain fat and lose definitionsof their body which is a very important part to look ripped and muscular. therefore ectomorphicwill be able to get ripped body with the pure muscle, without worrying too much about gainingfat on their body compared to mesomorph and endomorph. so, should you follow mesomorph and endomorph'sworkout routine? many people with ectomorphic body type characteristicsor hard gainers are using workouts that are not designed to help their particular issues.

you go into the gym and follow what mesomorphsand endomorphs are doing. you see your friends pack on the muscle and you just stay the samesize. this leads to a great deal of dissatisfaction. or you follow some routine out of the latestfitness magazine or worse muscle magazine. most of models in those muscle magazine aredoing steroids and they are designed to sell you supplements or gym equipment, so try tostay away from them. they may not give you the specific answers you need for your specificbody type. so i ll give you five workout tips specificallyfor ectomorph to help you and start building lean muscle fast. tip 1 : minimize your training time

you heard right, if you are in the gym 5 daysa week working out for close to 2 hours or more, you are hurting your gains, not helpingthem. first you should be doing a full body routinebecause that is the type of workout this body type personality thrives on. put those longtraining sessions behind you. one hour, that’s right, just an one hour is all you need, andfor some of you, you might find yourself getting great results from 45 minutes 3 days a week. the ectomorph frame gets more stressed outduring a workout than other body types. so you have to make sure that you avoid overtrainingand rest longer between sets and routines. that doesn’t mean you don’t turn up theintensity when you do workout, you just keep

the workouts shorter and less often. tip 2 : compound exercise is the key to successfor ectomorphs here are the compound exercises you shouldhave in your workout routine to work on different muscle groups at the same time. if you wantyour time in the gym to be productive and create muscle fast, then here they are. dead lifts which helps to build legs, back,and shoulders overhead press works on shoulders, triceps,and legs bar dips builds shoulders, chest, and armssquats helps on legs, and lower back pull ups and barbell rows builds back, andbiceps

incorporating compound exercises into yourworkout routine. these are the type of exercises you should be doing.do 6 to 12 repetition and 3 to 4 sets of each. compound exercises affect the most of musclesand muscle fiber during a workout. if you do squats you are hitting your quads, calf’s,back, and core all at the same time. that is why compound exercises promote themost growth and if you are an ectomorph that is the key ingredient to your workout routine. so stay away from isolation exercises at leastuntil you achieve the muscle gain you are looking for. then if you want to you can concentrateon specific muscle groups. for those of you who don't have much experiencein workout, it is good to start with some

body weight workout at home without weightssuch as push ups, squats, lunge and sit ups. tip 3 : ectomorphs have to do intense workoutfor mass gaining now don’t confuse intense workout with overtraining. remember skinny guys need to have rest more than the other body types, but thatdoesn’t mean you shouldn't workout intensely during your workout routine. to get big, you need to lift heavy.this is something you will always hear, especially throughout the weight lifting community: youmust lift heavy to get big. this is even more true for the hard gainer.ectomorphs need to do workout for mass-gaining, and in order to achieve that you need to understandhow important it is to do the right number

of repetition to gain mass. the ideal repetitionfor gaining muscle is between 6-12 and never go over 12. if you do, you are not liftingheavy enough, and never go under 6. if you do, then you are lifting too heavy. you will find the number of repetition thatworks best for you between 6 and 12 so keep track of your efforts and decide on numberof repetition works best for you. remember you are shooting for a number between 6 and12. once you have that, always add weight as soonas you can do more repetition than your target. you will see the result soon, if you stayconsistent with this process. tip 4 : diet is 80% of your success

you might have heard that diet is importantto your workout routine. quite often you will hear that a workout routine is half diet andhalf exercise. i believe that diet is 80% of your workoutroutine, so it is important for you to have a proper ectomorph body type diet plan. ifyou ask anyone who has had great success with packing on muscle they will tell you thatif you don’t have a proper diet in place before you ever start working out, you aresetting yourself up for failure. for the ectomorph that is especially true.because you have to eat so much more than your regular meal and your body responds differentlyto exercise than a mesomorph or endomorph the other two body types.

ramp up your intake you have to face facts; you need to consumefar more food to achieve the muscle gain you are after. that means eat the amount of foods for two.don’t think you have to add it all in one day but you must start working toward increasingyour intake now. the average male needs between 1500 and 2000calories a day to maintain a healthy body. an ectomorph needs to add between 500 and1000 to that number. so figure out what you’re eating now andmake sure you add the proper amount. i know it might seem like a lot but if you eat 5to 6 times a day you can work up to this amount.

adding protein shakes will help they will give you the necessary protein youneed to repair muscle fiber and are easier to put down than eating the same amount ofcalories in food. however if you are female, and want to gainweight and muscle, i would recommend to stick with your protein shake and healthy diet planwithout increasing the amount of food you consume daily. just by having a protein shake,with proper workout plan, it will help ectomorph female people to gain muscles and see theresult fast. don’t try to bulk up on junk food. thiswill only add fat and not give you the proper nutrition for building muscle.what you will need is lots of good lean protein

like, fish, eggs, chicken, lean red meat,and dairy. also complex carbohydrates and green vegetables are what you want in a bodybuildingdiet. 5. supplement overload this is going to be short and sweet. everyoneis racing to the health food store to buy the latest and greatest supplement they justread about. remember most if not all fitness magazineshave an interest in advertising supplements. they either make money from the supplementcompany or they outright own the supplement company. so they want your business forever and that’sok, it’s what business is all about. i am

just telling you, you don’t really needthem all. proper diet plan with your protein recovery drinks will be good enough for you. now i am not saying that you shouldn't takesupplements, even if you want to. i just want you to understand that they are not absolutelynecessary. think of the body builders from years pastwhen most of this stuff wasn’t available, they did it all on diet alone. now if youthink a supplement will help you with your gains. then do some research. so should you leave supplements at the store? now there are supplements that can help improvemuscle gain. i am just saying make sure you

are not taking everything on the shelf allat the same time. first workout for a while without supplements;track your muscle gain with a tape measure; once you have seen some steady gains try somesupplements for the same time frame you used when seeing gains without supplements. see what kind of gains you have made. if theyare the same, drop the supplements. if you see better gains and feel you can positivelyattribute them to the result, then keep using them. so there you have it. if you are an ectomorphic,looking for an ectomorph celebrity body type workout routine, make sure you follow the5 tips above; they will put you on the fast

track to muscle gain. in the beginning of workout, it won't be easyfor all three body types: ectomorph, mesomorph and endomorph and they all have to work reallyhard to get the result, but it may be even

bodybuilding diet chart in hindi,more difficult and take little more time tosee the result especially for ectomorph due to lightly developed muscle, but with a rightdiet plan, workout plan and strong will power of individual, all ectomorphs will be ableto achieve the level of the body they always wanted.