Building muscle mass can be equally or harder than losing weight or cutting fat. Depending on your genetic make-up and metabolism, everyone has a different level of difficulty with each. First things first, know your body type and don’t kid yourself.
There are three body types; ectomorph, mesomorph, and endomorph.
- ECTOMORPH- Small “delicate” frame and bone structure, has hard time gaining muscle and weight in general, flat chest, slim shoulders, fast metabolism, and thin with lean muscle mass.
- MESOMORPH– Athletic, muscular, defined muscles, strong, puts muscle on quicker than fat.
- ENDOMORPH– Less defined muscles, shorter stockier builder, generally more robust, slow metabolism, has a hard time losing weight.
Now understand you can have traits of multiple body types so take this into consideration when planning your attack to pack on the muscle. After you’ve established your body type, research what supplements best suit you and will be most beneficial while have the least possible negatives that accompany your supplement regimen. For example: An endomorph body type would not want to stack all strictly mass building supps and weight gainers. Also their diet would be vastly different than that of an ectomorph thus they would likely put fat on quicker than they could build muscle.
Next step, establish the best weight training program for yourself. An endomorph is going to have a workout requiring much higher cardiovascular conditioning than an ectomorph, being that an endomorph body type holds onto fat much more than an ectomorph. There are many variations in routines and workouts to choose from out there and the most important key to building muscle and body tone is shocking the muscles. That said, keep trying variations of different workouts and routines. You will find some work better than others and as you progress you learn what works best for you. At this point you can really dial in the most efficient usage of time during your workouts.
Then comes your diet. Once again, there will be massive differences in diets for each body type. An ectomorph is going to have the hardest time gaining muscle as it requires a great deal of eating. He or she will have to eat big and lift big! Can’t miss meals as such a fast metabolism will begin to burn muscle and store fat if it does not have enough calories to derive energy from. A high calorie and extremely high protein diet will be necessary. For a mesomorph, well it will obviously be more in the mid range of ectomorph and endomorph. Since a mesomorph type will store fat easier and build muscle quicker he or she will want a leaner diet lower in calories than that of an ectomorph. Oppositely, this diet will be higher in calories and food intake than that of the endomorph. A endomorph diet is gonna the leanest of all. This person has to be very careful to not gain fat faster than muscle. The timing of meals and number of meals consumed per day is very critical, much like an ectomorph.
So I would recommend finding numerous diets suitable to your body type and find the ones with the foods you will like most so you don’t burn out on your diet. One of the most important parts of muscle building is keeping a healthy mind throughout the process. After all, “a healthy mind equals a healthy body”! After you have your diet and workout routines in line you may want to step it up with supplements. Be careful, find what works best, don’t abuse.
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Eat clean, lift smart, and do your homework!