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Sunday 21 June 2020

5:26 pm

13 BEST GOOD FOODS TO GAIN WEIGHT

13 BEST GOOD FOODS TO GAIN WEIGHT IN FASTER AND HEALTHY WAY


WEIGHT IS AN IMPORTANT FACTOR TO LIVE AN HEALTHY LIFESTYLE. MAJORITY OF PEOPLE THESE DAYS ARE TALKING ABOUT LOSING WEIGHT, BUT THERE ARE SOME MEN AND AND WOMEN LIKE YOU NEEDS TO PUT ON SOME WEIGHTS.IN THIS ARTICLE WE WILL TELL YOU ABOUT SOME WORKING GOOD FOODS TO GAIN YOUR WEIGHT.


GOOD FOODS TO GAIN WEIGHT



GOLDEN RULE TO GAIN WEIGHT IS TO EAT MORE CALORIES THAN YOUR BODY BURNS. HOWEVER, YOU CAN ALSO INCREASE YOUR WEIGHT BY EATING PIZZAS, BURGERS, SODA AND DONUTS ETC, BUT YOU DESTROY YOUR HEALTH AT THE SAME TIME. SO YOU WANT TO GAIN A BALANCE AMOUNT OF MUSCLE MASS AND FAT RATHER THAN A LOT OF UNHEALTHY BELLY FAT.
SO FOR THAT IT IS ESSENTIAL TO EAT GOOD FOODS TO GAIN WEIGHT TO HAVE HEALTHY LIFESTYLE.


HERE ARE SOME GOOD FOODS TO GAIN WEIGHT IN FASTER AND HEALTHY WAY:


MILK


IF YOU ARE NOT ALLERGIC TO DAIRY PRODUCTS, THEN MILK IS PROBABLY THE BEST FOOD THAT YOU SHOULD ADD TO YOUR DIET TO GAIN WEIGHT. MILK IS CONSIDERED AS ONE OF THE HEALTHIEST SUPER FOOD THAT SHOULD BE INCLUDED IN YOUR DIET TO GAIN WEIGHT FAST AND NATURALLY. IN FACT, SINCE AGES MILK IS CONSIDERED AS THE PERFECT MUSCLE BUILDER. SEVERAL STUDIES HAVE ALSO CONSIDERED IT TO BE THE BEST SPORTS DRINK.

 More from MY FITNESS GYAAN 6 Drinks To Increase Stamina

IT IS THE POWERHOUSE OF NUTRIENTS CONTAINING ALMOST ALL OF THE ESSENTIAL VITAMINS, PROTEIN AND OTHER ESSENTIAL NUTRIENTS IN IT. IT IS LOADED WITH CARBS, PROTEIN AND FATS. IT ALSO CONTAIN GOOD AMOUNT OF CALCIUM AS WELL AS SEVERAL OTHER MINERALS IN IT.




GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHT


MILK IS ESPECIALLY BENEFICIAL FOR THOSE WHO WANT TO BUILD MUSCLES AS IT CONTAINS BOTH THE WHEY PROTEINS AND THE CASEIN THAT ARE MUCH NEEDED FOR MUSCLE BUILDING. RESEARCH HAS SHOWN THAT MILK IS REALLY BENEFICIAL FOR MUSCLE BUILDING ESPECIALLY WHEN IT IS COMBINED WITH WEIGHT LIFTING.



HENCE, IF YOU ARE TRAINING TO BUILD MUSCLES OR DESPERATELY WANT TO GAIN WEIGHT, THEN DO DRINK 1-2 GLASSES OF MILK DAILY BEFORE OR AFTER WORKOUT (I WILL SUGGEST POST WORKOUT). ADDING MILK TO YOUR DIET TO GAIN WEIGHT WILL HELP YOU GET IT RIGHT NATURALLY. MILK WILL NOT JUST MAKE YOU GAIN SOME WEIGHT BUT ALSO KEEPS YOU  ENERGETIC AND STRONG.

POTATO AND SWEET POTATO

WHETHER YOU HATE IT OR LOVE IT IT IMPOSSIBLE TO IGNORE THIS VEGETABLE. IF YOU WANT TO GAIN SOME WEIGHT, THEN MAKE SURE YOUR DIET COMPRISES 45-50% CARBOHYDRATES.

GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHT


POTATO IS QUIET POPULAR AMONG THE CARBOHYDRATE CLAN. IT IS ALSO  WELL KNOWN FOR THE AMINO ACIDS IT HAS. MAKE SURE TO CONSUME POTATO WITH ITS SKIN.


SWEET POTATO IS EQUALLY HEALTHY, BEING HIGHER IN CALORIES AND OTHER ESSENTIAL NUTRIENTS, SWEET POTATO SHOULD BE PART OF YOUR WEIGHT GAIN DIET.

GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHT

OATMEAL

YES OATMEAL DOES HELP IN  GAINING WEIGHT AS IT DOES TO LOSE SOME WEIGHT. THIS IS BECAUSE OATMEAL COMPRISES CALORIES. IF YOU COOK A CUP OF OATMEAL IN WATER, IT WILL HAVE A MERE 165 CALORIES WHILE WHEN OATMEAL COOK WITH MILK WILL BOOST THE CALORIE COUNT TO APPROX 300 CALORIES.


TO GAIN WEIGHT FASTER, ADD SOME BUTTER AND BROWN SUGAR TO THE MIX AND YOU ARE READY TO CONSUME OATMEAL. OATMEAL IS DENSE IN NUTRIENTS LIKE PROTEIN, VITAMINS, MINERALS AND EVEN FIBERS.

GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHTS


RICE


RICE IS ANOTHER SUPER FOOD THAT YOU CAN INCLUDE IN YOUR DIET TO GAIN WEIGHT FAST AND NATURALLY. RESEARCH HAS SHOWN THAT EVEN JUST A CUP OF COOKED RICE OF ABOUT 165 GRAMS CONTAINS AROUND 43 GRAMS OF CARBOHYDRATES, 190 CALORIES, YOU WILL GET THE BENEFIT EVEN WITH JUST ONE SERVING THAT IS GOOD FOR PEOPLE WHO GOT POOR APPETITE OR GETS FULL QUITE FAST. 


PAIR THE RICE WITH PROTEIN-RICH FOODS TO GET MORE OUT OF THIS FOOD. THE BEST THING ABOUT RICE IS THAT IT IS TO PREPARE AND DIGEST EASILY AS WELL.



GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHT


DRIED FRUITS


THERE IS DIFFERENCE BETWEEN DRY FRUITS AND DRIED FRUITS. DRY FRUITS ARE SPECIFIC VARIATION OF FRUITS THAT ARE READY TO CONSUME  LIKE CASHEW NUTS, ALMONDS AND OTHERS. HOWEVER DRIED FRUITS ARE FRUITS THAT ARE DRIED UP USING SPECIAL PROCEDURES.


THE DRIED FRUITS ARE THE PERFECT CALORIE SNACK THAT WILL HELP YOU GAIN FEW HEALTHY KILOS. THEY CONTAINS SEVERAL ANTIOXIDANTS AND MICRO-NUTRIENTS THAT AID IN GAINING WEIGHT. AND THEY ALSO TASTES GOOD, SO IT WILL NOT BE A PROBLEM TO EAT DRIED FRUITS.


GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHT


FULL FAT YOGURT

FULL FAT YOGURT IS PROBABLY THE MOST CONVENIENT AND HEALTHY SNACK AND WITH A PERFECT BALANCE OF CARBOHYDRATES, PROTEIN AND FATS. IT IS ONE OF THE BEST FOOD THAT YOU SHOULD INCLUDE IN YOUR WEIGHT GAIN DIET.


THE BEST THING ABOUT YOGURT IS THAT IT CAN BE TEAMED UP WITH FRUITS, VEGGIES, DRIED FRUITS AND SO MANY OTHER HEALTHY FOODS. SOMETIMES, I FEEL LIKE IT IS MUCH BETTER OPTION THAN MILK. TO GET BEST OUT OF YOGURT, MAKE SMOOTHIES BY MIXING DIFFERENT FRUITS AND VEGGIES. YOU CAN EVEN PREPARE GREEK YOGURT BY KEEPING YOGURT IN A STRAINER FOR COUPLE OF HOURS. GREEK YOGURT CONTAINS MORE PROTEIN AS COMPARED TO REGULAR YOGURT. IT IS ONE OF THE IMPORTANT AND POPULAR FOOD IN BODY BUILDING DIETS.



GOOD FOODS TO GAIN WEIGHT
GOOD FOOD TO GAIN WEIGHTS


DARK CHOCOLATES



DARK CHOCOLATES ARE CONSIDERED  TO BE THE HEALTHIEST ONE, AMONG OTHER FORM OF CHOCOLATES. DARK CHOCOLATES CONTAINS NECESSARY ANTIOXIDANTS, MICRO-NUTRIENTS AND OTHER HEALTH PROMOTING NUTRIENTS LIKE MAGNESIUM, FIBER ETC. SO IF YOU WANT TO GAIN WEIGHT FASTER, YOU SHOULD START EATING DARK CHOCOLATES HAVING 70% OR MORE COCOA CONTENT. IT HAS HIGH CALORIE DENSITY WITH 100 GRAMS OF DARK CHOCOLATE BAR CONTAINS AROUND 600 CALORIES.

GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHT


NUTS AND NUT BUTTERS

ONE OF THE HEALTHIEST WAY  TO GAIN WEIGHT IS BY MAKING NUTS AND NUT BUTTERS PART OF YOUR DIET TO GAIN WEIGHT.


NUTS ARE HIGH IN CALORIES, AND HAVE LONG BEEN ADVISED FOR GAINING WEIGHT. NUTS ARE GOOD SOURCE OF PROTEIN, DIETARY FIBERS, B GROUP VITAMINS, CALCIUM, IRON, ZINC, POTASSIUM, VITAMIN E, MAGNESIUM AND MANY OTHER NUTRIENTS.
NUTS ARE MUST FOR YOUR WEIGHT GAIN DIET.


THERE ARE SO MANY VARIETIES TO CHOOSE FROM WHEN IT COMES TO NUTS OPT FOR PEANUTS, WALNUTS, CASHEW NUTS, ALMONDS AND PISTACHIOS ETC.
YOU CAN ALSO ADD NUT BUTTERS IN YOUR DIET, BY ADDING THEM TO VARIOUS YOGURTS, SMOOTHIES ETC. BUT MAKE SURE THAT YOU GO FOR 100% NUT BUTTER THAT HAVE 2-3 INGREDIENTS IN IT. BUT AVOID NUT BUTTERS THAT CONTAIN ADDED SUGARS AND EXTRA OILS IN THEM.


GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHT


BANANA

BANANA IS PACKED WITH NUTRIENTS. AS IT IS HIGH IN CALORIES, BANANA IS OFTEN RECOMMENDED BY EXPERTS AS A PART OF WEIGHT GAIN DIET. BANANA IS HIGH IN CARBOHYDRATES, IT ALSO GIVE A BOOST OF ENERGY. AND IT IS QUITE EASY TO DIGEST.



More From MY FITNESS GYAAN Mind Muscle Connection


START YOUR DAY WITH A BANANA MILK SHAKE, BANANA SMOOTHIE OR TEAM UP WITH OATMEAL. BANANA IS NOT ONLY HIGH IN CALORIES BUT ALSO HAS ADEQUATE FAT, POTASSIUM, CARBOHYDRATES, DIETARY FIBERS, NATURAL SUGAR, PROTEIN, MAGNESIUM, VITAMIN A AND VITAMIN B6 AS WELL.


BANANA ALSO HELP IN BOOSTING IMMUNITY, WHICH IS A MUCH REQUIRED THING TO GAIN HEALTHY WEIGHT.

GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHT


AVOCADO

UNLIKE THE OTHER WHOLE FRUITS THAT YOU CAN GET IN MARKET, AVOCADOS ARE CALORIE DENSE FRUIT WHICH YOU CAN EASILY INCLUDE IN YOUR DIET. AVOCADOS ARE HIGH IN FAT. ALMOST 80% OF THIS FRUIT IS FAT AND THE REST IS DIETARY FIBER, COPPER, VITAMIN B6, VITAMIN E, VITAMIN C, VITAMIN K AND POTASSIUM ETC. AND THE INTERESTING PART OF AVOCADO IS THAT IT GOES EQUALLY WELL WITH SALADS AS WITH TOAST.

GOOD FOODS TO GAIN WEIGHT
GOOD FOOD TO GAIN WEIGHT


SOME GOOD NON-VEGAN FOODS TO GAIN WEIGHT IN  FASTER AND HEALTHY WAY:

RED MEAT

RED MEAT ARE THE PERFECT MUSCLE BUILDERS THAT CAN HELP YOU TO GAIN WEIGHT FAST AND NATURALLY. THE PRIMARY REASON OF RED MEAT BEING A GOOD FOODS TO GAIN WEIGHT IS THE PRESENCE OF LEUCINE, WHICH IS THE MAIN AMINO ACID THAT HELPS YOUR BODY IN BUILDING MUSCLE, PROTEIN SYNTHESIS AND THEREBY ADD A NEW MUSCLE TISSUE.


IN ADDITION TO THAT RED MEAT IS ALSO RICH IN DIETARY CREATINE WHICH IS BET TO BE BEST MUSCLE BUILDING FOOD SUPPLEMENT. ONE SHOULD NOT OVEREAT RED MEATS, ESPECIALLY WHEN YOU ARE NOT LIVING AN ACTIVE LIFE AND WORK OUT REGULARLY.

 
GOOD FOODS TO GAIN WEIGHT
GOOD FOOD TO GAIN WEIGHT


SALMON

JUST LIKE THE RED MEATS, SALMONS AND THE OTHER OILY FISHES ARE THE PERFECT SOURCE OF PROTEINS AND OTHER HEALTHY FATS, ONE OF THEM IS VERI ESSENTIAL OMEGA 3 FATTY ACIDS. IF YOUR BODY IS PROVIDED WITH THESE HEALTHY FATS, IT WILL AUTOMATICALLY GROW STRONG AND YOU WILL BE ABLE TO GAIN WEIGHT IN A HEALTHY WAY.


YOU WILL GET 350 CALORIES AND 4 GRAMS OF FATTY ACIDS AND AROUND 34 GRAMS OF PROTEIN IN 170 GRAMS OD SALMON, WHICH WILL HELP YOU BUILD MUSCLES.
HENCE, DO NOT FORGET TO ADD SALMON IN YOUR DIET TO WEIGHT GAIN.

GOOD FOODS TO GAIN WEIGHT
GOOD FOOD TO GAIN WEIGHT

WHOLE EGGS

THERE ARE VERY FEW WHO DOES NOT LIKE EGGS, AND NOW YOU CAN USE IT  TO GAIN SOME HEALTHY WEIGHT AS WELL. EGGS ARE ONE OF THE HEALTHIEST MUSCLE BUILDING FOODS DUE TO PRESENCE OF HEALTHY FATS AND HIGH QUALITY PROTEIN IN THEM. WHOLE EGGS ARE GOOD FOR YOUR HEART ALSO.

IF YOU DON'T LIKE EGGS THEN YOU CAN EASILY EAT 2-3 EGGS. MANY ATHLETES CAN EAT 5-6 EGGS EVERYDAY.

GOOD FOODS TO GAIN WEIGHT
GOOD FOODS TO GAIN WEIGHT

For any query and to know more exercises for biceps peak, please do write in comments or you can



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Sunday 31 May 2020

3:25 pm

5 BEST EXERCISES FOR BICEPS PEAK

2 BEST EXERCISES FOR BICEPS PEAK : PRO TIP


The biceps is the NUMBER 1 showing off muscle. It will allow your physique to shine in front of everyone. And also building a well-shaped, and prominent bicep peak seems to be a priority for many lifters. So here I will tell you, why you are not able to build your biceps peak. What are you doing wrong? Tell you the best exercises for biceps peak, and share two secret tips to get bigger and better bicep peak.



First of all, you need to know about the anatomy of the bicep muscle. So here we go.

 

BICEPS ANATOMY




The biceps is a large muscle that lies on the front of the upper arm between the shoulder and the elbow. The biceps muscle is made up of two muscles BICEPS BRACHII and BRACHIALIS. The biceps muscle is a two-headed muscle consisting of long head and short head. The long head is located laterally on the arm (or more on the outside). The short head is located medially on the arm (or more on the inside).



exercises for biceps peak
EXERCISES FOR BICEPS PEAK


More from MY FITNESS GYAAN 6 Drinks To Increase Stamina


When we flex our arm short head is what makes up the width or thickness of the biceps, well that is true. And long head is what makes that peak in the bicep. When we look from the back only head visible is long head people also say that as bicep peak. So everybody trains their long head and short head, but still not getting the biceps peak you want as a result. And when you do not see results you will start blaming your  genetics. But blaming your own genetics is not the solution. So what you are doing wrong here? Let's find out.



exercises for biceps peak
EXERCISES FOR BICEPS PEAK

 

 

WHAT YOU ARE DOING WRONG?




Usually, people keep training their short and long head, but forget about the BRACHIALIS muscle. The brachialis is a muscle in the upper arm that flexes the elbow joint. It lies deeper than the biceps brachii. The brachialis is the prime mover of elbow flexion. While the biceps brachii appears as a large anterior bulge on the arm and commands considerable interest among bodybuilders, the brachialis underlying it actually generates about 50% more power and is thus the prime mover of elbow flexion.


So you need to train brachialis muscle, when your brachialis muscle starts growing it will physically pushes up your long head by which you can clearly see height of your bicep increases gradually and creating the illusion of bigger biceps peak. Many people thinks that CONCENTRATION CURLS can built your biceps peak. But the truth is it is just a different angle to hit your BICEP BRACHII.



More From MY FITNESS GYAAN Mind Muscle Connection



Except brachialis you also need to prioritize your long head not only essential for that peak but also helps create fuller biceps that look more balanced and developed from all angles.


EXERCISES FOR BICEPS PEAK


So the exercise by which you can hit your brachialis are:

 


1. REVERSE CURLS



Now some people know about this exercise to build their biceps peak, they hit reverse curls with straight barbell. But the problem of hitting reverse curls with a straight barbell is that the range of motion becomes limited. So to increase the range of motion you need to hit reverse curls with " E-Z BAR ".


2. DUMBBELL CURLS



exercises for biceps peak

EXERCISES FOR BICEP PEAK



Now you might be thinking that dumbbell curls are very common bicep exercise almost everyone hit dumbbell curls, what's new in this. Our biceps don't only function just as elbow flexion, it also works as supination(twisting). So here you need to hit the dumbbell curls with twisting your wrist at top of the flexion(while squeezing) as shown in picture above.



And the exercises to train your long head are:


1. Inclined Dumbbell Curls

exercises for biceps peak

exercises for biceps peak

EXERCISES FOR BICEPS PEAK



In this exercise our shoulder is in hyper extension position so when we hit inclined dumbbell curls our long head gets activated. Many researches shown that this is the best exercise for activation of long head of biceps.


2. Preacher Curls

exercises for biceps peak

EXERCISES FOR BICEP PEAK



3. Close Grip E-Z Bar Curls

exercises for biceps peak

exercises for biceps peak

EXERCISES FOR BICEPS PEAK



For any query and to know more exercises for biceps peak, please do write in comments or you can




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Saturday 30 May 2020

1:49 pm

3 BEST TIPS : HOW TO CONVERT FAT INTO MUSCLE

HOW TO CONVERT FAT INTO MUSCLE


WHAT ARE THE MUSCLES?





Muscle is an active tissue that burns calories even if you are sleeping. It helps to connect two bones and primarily functions as a source of power. The main purpose of muscle is to help us to move our body parts. Keeping your muscles strong will give power to your body, which enables you to do difficult things.






HOW TO CONVERT FAT INTO MUSCLE
How to Convert Fat into Muscle





There are three types of muscles:-

1)Smooth muscles- it is in the walls of arteries and bowel.

2)Skeleton muscles- these muscles are responsible
for moving extremities and external areas of the body.

3)Cardiac muscles- heart muscles are known as cardiac muscles.

WHAT ARE FATS?

Fats are the types of nutrients that you get from your diet. It is a major storage form of energy in the body.

There are two types of body fats:-

1)Saturated- meats, butter, and daily products these are solid at room temperature and it will increase the level of bad cholesterol.

2)Unsaturated- vegetable oils, liquid at room temperature and it will increase the level of good cholesterol in our body.




HOW TO CONVERT FAT INTO MUSCLE

How to Convert Fat into Muscle



The truth is you can't turn fat into muscle 
but there are some specific ways to lose weight and build your muscle at the same time.

So let's get started:-

Tip 1 - HIGH PROTEIN DIET



A high protein diet will help you to build muscles, these all are nutrition-rich and have low saturated fat and calories.




What to eat:- 

  • Seafood
  • Beans
  • Soy
  • Low-fat dairy
  • Eggs
  • Nuts and seeds




All these foods are high and rich in proteins. These foods won't increase your body fat but it will help you to build your muscles.

WHY AVOID JUNK FOOD AND BAKERY ITEMS?

Try to avoid junk food while you are on dieting. It can increase your cholesterol plus gives you unsaturated fats and trans fats. Consuming too much junk food for a long time can lead to unwanted fat gain. It will give you more calories, stop your muscle to build, and can increase your respiratory problems as well. 

BAKERY ITEMS

Consuming too many pastries, cookies, and cakes may cause your health. This all are made up of refined sugar, unsaturated fats, and high calories which is harmful to your body and it will store unwanted body fat.
HOW TO CONVERT FAT INTO MUSCLE


Tip 2 - LIFT HEAVY WEIGHT

 If you want to blast your body fat, then lifting heavy weight is the best option for you. It will build your muscles, burn extra calories, helps to lose weight, and fat loss. It is beneficial for those who are overweight and having extra body fat. Heavy weight lifting is the most effective way to challenge your muscles. It will increase your resistance. 





HOW TO CONVERT FAT INTO MUSCLE


Tip 3 - LIMIT CARDIO

 If you are trying to lose weight then try to burn more calories than you eat. Cardio is a very beneficial component because it will burn more calories at one time. If you are doing cardio for limitless hours then it will stop your muscles to build. Be active, but limit the amount of your cardio. Try to do cardio thrice a week just for 30-35 minutes.




HOW TO CONVERT FAT INTO MUSCLE

IMPORTANT TIPS:-

As we all know about our body weight but it is also important to know about your body fat percentage which is quite different from body weight. Body fat is just the amount of fat in your body and body weight includes your body fat and all the other components of your body including bone, organs, fluid, muscles, etc. Body fat is an important part of your body, but if your body is storing too much body fat then it is dangerous for you and your health. The average body fat percentage is 12% and if your body fat is more than that then try to lose extra body fat, and if your body fat is less then 12% then focus on muscle gaining program.


If your body is having a lot of layers of fat then this fat will not allow your muscles to grow.




Classification     Women        Men

Low body fat risk                      Under 15%            Under 5%

Ultra lean                                     15-18%                       5-8%

Lean                                               18-22%                     8-12%

Moderately lean                         22-30%                    12-20%

Excess fat                                     30-40%                    20-30%

High body fat risk                    Above 40%              Above 30%

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Thursday 28 May 2020

9:33 pm

QUICK IDEA ABOUT 3 HUMAN BODY TYPES : WHAT’S YOURS TYPE?

HUMAN BODY TYPES : WHAT’S YOURS TYPE?

 

According to anatomy our bodies can be classified in three human body types. In this post we will tell you about how to identify your body type and how to improve your fitness according to their body type. Your body will fall into one of the three typical human body types:

 

  1. ECTOMORPH
  2. ENDOMORPH
  3. MESOMORPH



human body types


1. ECTOMORPH HUMAN BODY TYPES

 

Ectomorphs have thin wrists, long limbs, gaining weight and gaining muscle is the major problem they face no matter how much they eat. This is because ectomorphs are good at processing carbohydrates into energy and your fast metabolism means that you burn off fat easily.
And the reason why ectomorphs struggle to gain muscles is that their fast twitch muscle fibers are underdeveloped. To become more muscular, ectomorphs need to focus on compound exercises(like dead lifts, bench press, squats and bent over rowing) and intense workout sessions to increase release of growth hormone( HGH ). Ectomorphs can take rest up to 2 to 3 minutes between each set.
And daily calorie needs are about 3000 calories and diet must be high in healthy fats,high in  carbs and protein. Ectomorphs need to keep the duration of their workout maximum of 1 hour to 1.5 hours. They should keep low workout volume which means 12-14 sets per workout. Also 3-4 full body workouts in a week  are sufficient enough to gain muscle. Ectomorphs can skip cardio to conserve calories. You should keep your rep range between 8-12 repetitions per set.



The dead lift is your best friend: people with long arms should find it relatively easy, and it uses the entire body so it’ll pack on mass. Although squats and benching will do wonders for your physique, taller ectomorphs might find them difficult.


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2. ENDOMORPH HUMAN BODY TYPES


Endomorphs have thick wrist, short limbs, narrow waist and broad structure that’s why they look more aesthetic. Endomorphs can gain muscle easily but they can’t lose fat easily. Endomorphs are adept at storing fuel, with muscle and fat concentrated in the lower body.
Endomorphs need to do compound exercises as well as they need to increase their workout intensity and workout volume, so they also need to do isolation movements, cable movements and machine movements. Rest period for Endomorphs will be around 60-90 seconds between each set. Unlike Ectomorphs, Endomorphs need to keep their workout volume high for that you should keep you rep range between 15-20 repetitions and also they should keep 16-20 sets per workout.
Try to minimize the effects of the stress hormone cortisol by getting plenty of sleep and avoiding over-training. And Endomorphs can also perform 4-6 full body workouts. They should also perform low intensity cardio up-to 30 minutes for better results. They should eat equal to their maintenance calories and keep your dietary fat minimum 10-15% of your total calories, their protein intake must be high.
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3. MESOMORPH HUMAN BODY TYPES

 
Mesomorphs are more aesthetic here, they have broad shoulders, they have good overall width and their waist is very narrow. Muscle gain and fat loss is quite easy for Mesomorph. Which generally results in bad and short workouts. And they won’t often train as hard as they can, also not caring about diet and nutrition in such conditions,  you need to follow progressive workout programs which will make you stronger and will keep you in shape.
You will need to eat plenty of whole grains but limiting your total dietary fat.Mesomorphs respond well to creatine,It’ll aid their recovery from athletic workouts and help them work out harder.Although the explosive nature of athletic workouts minimizes the eccentric portion of your moves, which helps stave off muscle soreness, some light movements on your rest days will help get the blood flowing and keep you fresh.



That's all for human body types if you want more details about human types feel free to
contact us.
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