Exercise & Diet for Rectangular Body Types

A person with a rectangular body shape is also called an ectomorph. An ectomorph is typically tall and relatively slim and finds it difficult to gain weight due to their quick metabolism. People with rectangular body types very often have delicate bone structure and can only put on little muscle definition. Ectomorphs usually have long lanky arms and legs with stringier muscles inside. Their build coupled with their fast metabolism make gaining weight or muscle tricky, however certainly not impossible.

Aerobics

• If you are an ectomorph you should use aerobics with no weights to get to your desired weight. Before diving into any sort of weight training, use aerobics to get your body to its target weight. This will set your body up to begin weight training later in your exercise routine.

  There are many fun ways to get aerobics in. For example, try water aerobics, dancing, jumping rope, elliptical machines, swimming or rollerblading.

Weight training and calisthenics

• To avoid growing one muscle group faster than the others and to maintain symmetry, you should work out each group one time a week with weights. Choose only two or three very basic exercises for each muscle group. Weight training sessions should not only be geared towards one muscle group per day, but they should also be short and with heavy weights. Basic exercises like calisthenics also work well for ectomorphs. You will want to put push-ups, squats, step-ups and sit-ups into regular rotation.

Cardio

• You'll want to add cardio to your weekly workout schedule to work your heart and keep your weight in check. Try for 20 to 30 minutes of cardio about three times a week. The elliptical or treadmill are great for cardio but feel free to switch it up by getting your cardio in a kickboxing or karate class. Because the aim for ectomorphes is to build body mass and muscle, try not to lose too many calories on cardio and limit the amount of time you spend on it.

Lean proteins

• Lean proteins such as chicken, fish, turkey, shellfish and beans are excellent for the ectomorph; aim to consume about one gram of protein for every pound you weigh. High quality proteins like beef and veal are also good, but to keep your fat intake low limit the amount of red meats you eat.

Complex carbohydrates

• Eat complex carbohydrates like fruit, veggies, brown rice and whole grains. To up your intake of complex carbohydrates exchange your white bread for whole grain, snack on dried fruits and add grains like couscous, quinoa and brown rice to your meals.

Eat often

• One of the main problems for ectomorphes besides muscle definition is gaining weight. Because most ectomorphs are relatively slim, gaining weight can be a struggle for people with rectangular body types. In order to assist in gaining weight be aware of eating small meals very often. Eat a diet of high caloric intake of good and wholesome foods, and eat at short intervals to fuel your body to build muscle and mass.