8 WEEK TRAINING PROGRAM
BY CAMILLA AKERBERG
THE ECTOMORPH BODYTYPE DEFINED
An ectomorph person is naturally skinny although not naturally lean. They have a smaller bone-structure (skinny wrists, skinny ankles, etc.). They have a high metabolic rate, lose fat easily and find it harder to put on muscle. These people are often a bit hyper and excessively frigidity (which increases their NEAT – non exercise activity thermogenesis – which contributes to that fast metabolism). They are often quite picky eaters and may not always possess a big appetite although can often eat a lot without seeming to put on weight.
TRAINING STRATEGY FOR TONING
An ectomorph naturally lack muscle and strength and to attain a fit look they need to concentrate on heavier weights and building muscle. They won’t need much cardio in order to remain slim so keep this to a low. Lift heavy weights and allow time in between sets. Progressive overload will be a key aspect of an ectomorphs workout to keep on challenging oneself and keep building strength. It’s important to keep stress levels low as cortisol levels can be disadvantageous for building muscle.
To gain muscle increase calories to a surplus and monitor esult. Adjust accordingly.
THE 8 WEEK ECTOMORPH TRAINING PLAN PACKAGE INCLUDE
- 8 weeks of training
- A mix of resistance training and cardio to suit your bodytype.This plan consist of 4 days of resistance training per week, 1 day of HIIT per week, 1 added circuit training day per week for week 5-8 and brisk walks for your rest days- this plan keeps you active everyday!
- Progressive overload for each week and a changed exercise plan in the half way mark
- Camilla Akerbergs 'Bodypower eBook- 60 pages of information about mindset, nutrition, supplements and training
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