ECTOMORPHS LEAN LEGS WORKOUT GUIDELINES

When I think of Ectomorphs the first thing that comes to mind is Victoria's Secret Angles; Alright Kendall Jenner.

*Still not sure about your body type, find out now by Clicking Here

Let's look at how their diet and workout should be tailored BUT FIRST, What are their characteristics?

They have a small body frame.
They are often slim, tall, and lanky.
They do not gain muscle easily.
They have a very fast metabolism.

WORKOUT GUIDELINES.

Since Ectomorphs find it hard to gain muscle they can easily lift weights at the gym and can do most of the Cardio without bulking up.

So here's what I would recommend.

Resistance Training 3 times a week
Cardio 3 times a week
1 recovery day

Resistance Training

These are the model type of workouts. Find the workouts done by Rachael Attard, Sanne Vander, and even myself on my YouTube Channel.

They are meant to help you tone up without building any extra muscle.

Now as much as Ecto's can get away with any form of workout even the bulking up ones, I do not recommend being safe is better.

Cardio

Cardio is not necessary for Ectomorphs. The only one I would recommend is walking and running. It will help in burning fat and calories respectively quickly.

Rest

I will always emphasize how important Rest and Recovery are. This is because your body does more when you are recovering rather than when you are working out.

DIET.

The good thing about Ectomorphs in comparison with the other body types is that their main macronutrient is CARBS! That is right as I said ectomorphs have a high metabolism so as quick as the carb is in their system it is used up almost as soon.

For Ecto's Calories in a day should be around 1700 a day.

Now onto the Macronutrients

Carbs 40%-50%

Fat 20%-25%

Protein 30%-35%

Carbs should be more on their plates but it is good to settle for healthier carbs like whole grains, fruits and vegetables, and so on.

That is it for Ectomorphs if you would love to read Mesomorphs ones. Find it Here

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7 DAYS FREE WORKOUT CHALLENGE TO SLIM DOWN YOUR LEGS

A big thank you for choosing to try this 7-day workout challenge to slim down your legs. Can't promise it will be easy but it will be fun and I hope you get to see some results. -This program is an example of what is in the 4 week Getting Toned and Lean workout program and diet plan so if you love this be sure to grab the entire program Here later. Okay, let's start, MONDAY Morning(walk) Try to aim for around 5000 steps today. Best time to walk is early in the morning before having any food. (fasted cardio) You can walk at any time of the day if you cannot do it all in the morning. You can try splitting it so you do it in the morning, afternoon, and evening. You Can use a Pedometer to track steps. Afternoon (workout) 10 Min Inner Thigh Blast Challenge. Do not underestimate it yet! It really burns It is a good lower body toning workout without adding excess bulk and really focuses mainly on the inner

MESOMORPHS LEAN LEGS WORKOUT GUIDELINES.

Rachael Attard Lean Legs program for mesomorphs- In a nutshell. Mesomorphs are one of the three types of bodies. Some characteristics Of Mesomorphs They are well built and have an athletic figure. They show some muscle definition. They gain weight easily They also at times can lose weight quickly too. By the way, I have prepared a one-week workout program that will help you slim down your legs easily,you can check it out Here *Still not sure about your body type, find out now by Clicking Here That been said, the Racheal Attard program for mesomorphs recommends 3 things; 1. HIIT (3 times a week) 2. Resistance Training ( 3 times a week) 3. Low carb diet high in protein. 4. Power Walking (5 times a week) Let's get into the details CARDIO. Rachael Attard recommends POWER WALKING as the best form of cardio for mesomorphs. This is because walking burns so much fat without causing bulk. Power walking is basically walking for 45+ minutes

WORKOUTS THAT CAN BULK UP

I must start by saying that there is no workout that can be regarded as a 'bad' workout and you should avoid it because it will bulk you up. It all depends on how much you keep doing it and what muscles are mostly used. In today's blog post, let's talk about the kind of workouts that when overdone are likely to add muscle. Squats Lunges High Knees Traditional HIIT(that which includes loads of jumping) Running up a hill Using the elliptical and stair master Lifting heavy weights Jumping rope To know exactly how they add bulk please read this post here A lot of the above workouts focus so much on the quads and hamstrings. They will probably overwork these muscles leading them to grow bigger. Maybe too much than your liking. The key here is not to avoid them but to do them in moderation. If you do a squat as a warmup. Then that is probably not a big problem. If you do HIIT twice a week, that is also acceptable. Want to know which workouts will not bulk you up. Click Here

A GUIDE TO GETTING LEAN

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