While the majority of Ectomorphs spend countless hours looking for ways to gain weight and build muscles, there are some of them that want the complete opposite. Maybe they’re struggling with a big belly, or they seem to be putting on fat instead of muscles. And as an Ectomorph, being able to lose weight is actually one of the easiest things that you can do. And that’s due to your fast metabolism. All you need to do is follow some basic rules to signal to your body that you want to lose weight.
Losing weight as an Ectomorph is easy due to your fast metabolism that’s constantly burning calories. You only need to consume fewer calories than your body needs, avoid inactivity, drink more water, and have a balanced diet.
In this article, we’ll talk about the basic rules you need to follow as an Ectomorph in order to lose weight.
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How To Lose Weight As An Ectomorph
Since most Ectomorphs struggle with gaining weight, they follow certain rules that help them build more muscles. These rules include eating more, doing less to no cardio at all, training for only 2 to 3 days, and so on. As an Ectomorph that’s looking to lose weight, you’ll need to do the absolute opposite of that, and here are the rules that you should follow:
Start Resistance Training
This is a must for everybody that’s looking to lose weight, if you already do it, then you need to start taking it more seriously. And that’s by adding 2 to 3 more sessions to your week. And as I mentioned at the beginning of the article and in the majority of this blog, Ectomorphs are advised to train only 3 times per week for a maximum of 45 minutes per session and never two times in a row. If you want to lose weight, do the opposite of that.
Train almost every day (but not more than 5 times per week to avoid over-training) and extend your workout sessions to 1 hour or 1 hour and a half. This way, you’re gonna signal to your body that you’re actually looking to lose weight.
And this is also one of the best ways to avoid inactivity which is the main reason that you’re gaining too much weight and that belly fat.
Read more: How Can Ectomorphs Lose Belly Fat, Ectomorph Workout Plan.
Do Cardio
If you read some of my past articles, then you know how much I hate cardio, and how much I advise Ectomorphs to avoid it as much as possible since it burns too many calories and it’s just not worth it at all if you’re looking to gain weight. On the contrary, if you want to lose weight, then the most logical thing to do is to increase your cardio sessions during the week. It’s the best way to cut down on fat and lose that big belly. The amount that I recommend to do is 2 sessions per week. So if you’re training about 5 times per week, during those last 2 free days, implement 45 minutes to 1-hour cardio sessions.
Read more: Do Ectomorphs Recover Faster.
Consider HIIT Workouts
Although HIIT workouts are beneficial for the majority of Ectomorphs, if you have this body type and you’re looking to lose weight, then this is one of the best training methods to achieve that. High-intensity interval training (HIIT for short) allows you to perform a series of intense exercises followed by a moderate recovery time. It’s basically like cardio but you’re also benefiting all your muscle groups. This is a great way to build muscles while cutting fat at the same time. And it’s the best solution for Ectomorphs that are struggling with a big belly. And although I won’t mention it in this article, you should also consider german volume training, pilates, and yoga.
Read more: Are HIIT Workouts Good For Ectomorphs.
Increase Your Protein Intake
The most obvious way to lose weight and especially your belly fat is by changing what you eat during your day and adapting it according to your goals. This means that you should increase your protein intake. By doing it, you’ll benefit your muscle growth and you won’t feel the urge to eat since it increases satiety which will prevent you from gaining any unnecessary weight. And eating protein is best combined with resistance training. That’s because when you push your muscles to their limits during your workout session, the optimal way to make them recover and grow even bigger is by fueling them with protein.
Read more: Can Ectomorphs Eat Junk Food, Best Vegetables For Ectomorphs.
Drink More Water
Besides the fact that it has many health benefits that include aiding in digestion, normalizing blood pressure, protecting organs and tissues, and carrying nutrition to your cells, water can also make you lose weight. In fact, most of the time when you’re feeling hungry, that’s just a confusing signal that your body sends when it’s dehydrated. So we end up eating more while what we should be doing is drinking more. Next time you’re feeling hungry, try drinking a cup of water instead of eating that delicious slice of pizza and you’ll forget about hunger in just a couple of minutes.
Read more: Best Snacks For Ectomorphs.
Eat Less
I left the most important rule to last. The best advice that I give for Ectomorphs that are looking to gain weight is to always have a calorie surplus. This means that they should always be eating more than their body needs. Logically speaking, if you want to have the opposite effect of that, then you need to be eating less than what your body needs in order to reach a calorie deficit. This way, when your body will try to fuel itself, it won’t find anything else to use as a source of energy, so it’ll instead use fat. This is the most challenging way to lose weight, but it’s the most rewarding.
Read more: Do Ectomorphs Lose Muscles Easily.
Conclusion:
Losing weight is one of the easiest things that you can do as an Ectomorph, you already do it naturally due to your fast metabolism, so all you need to do is help your body reach its goal faster by following the simple rules that are mentioned on this article.