noir Build muscle Gym: Before going to the gym first knows your body????? Build muscle Gym Build muscle Gym: Before going to the gym first knows your body?????

Before going to the gym first knows your body?????



       In the game Bodybuilders need to know your body type even develop a program fits with the quality of your body, and it must be noted that the objects are divided into three types, and that we will discuss it in this thread.
       Of course, each and every one of us should read this topic to know his body type because of the basics and as we said the body is divided into three types.

                                                                 1- Ectomorph

   
An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.


- What needs

- Get a large amount of protein because of the calories burned thermal speed are rapidly
- Exercise schedule change every two months at least
- The largest effort in less time work
- Use proper heavy weights with a focus on the movements of the work of all fibers in the muscle
- Meals taken it contains high calories
- Eating from 5 to 7 meals a day while avoiding simple sugars.
- Foods recommended
Brown rice, oats, chicken breast, sweet potatoes, tuna, peanut butter... [Part 1]

                       
                                                                 2- Endomorph

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.


The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.


 - What it needs:

- Cardio exercises 4 times a week for half an hour
- Focus on the bar and dumbbell exercises because they will target more muscles
- Reduction of meals containing fat
- Must be high unit exercise very little rest between groups
- Play medium weights
- Foods recommended:
Oats, broccoli, brown rice, potatoes, sweet potatoes, chicken breast

                                                                3- Mesomorph


The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.


When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.


What it needs:

- Diversification and the change in the intensity of the exercise and aggregates and habits
 - Sleeping from 6 to 8 hours
- Running is limited to 2 km 3 times a week
- The amount of protein at least 1 gram per kilo of body
- Top-down totals in the last movement in Exercise
- Foods recommended:
Egg whites, fish and tuna, brown rice, chicken breast and turkey, peanut vegetables with dark green, nuts, butter ...[part 2]





ADS