We all recognize the ectomorph as a type of skinny person that usually has a hard time putting some muscle on, or even any kind of weight on his bones for that matter. But an ectomorph can be totally different than a true hardgainer.
Skinny ectomorphs usually have a problem with eating. All they have to do is eat more and all of the weight they gain is mostly lean muscle. Yes, it’s that easy for them.
Skinny-fat hardgainers on the other hand, have a real problem with their weight. They carry very little muscle mass, they have narrow shoulders, skinny arms and legs, and at the same time they can carry more than 20 % of body fat.
These days, it seems we have way more skinny fat guys than we had years ago. What is the reason for this condition? Quality and quantity of today’s food and beverages has a lot to do with it, but mostly is a matter of hormonal imbalance caused by stress.
You see, a true hardgainer will most certainly have low testosterone and growth hormone levels and at the same time – high cortisol and estrogen levels. The best thing a hardgainer can do to correct his hormonal balance is to reduce the stress by improving sleep quality.
So if you want to build muscle, gain strength and lose fat – good quality sleep is maybe more important than diet and training itself. Here are a few tips that will ensure you a good night sleep:
– Go to bed early and try to get 8-9 hours of undisturbed sleep.
– Slow down. Don’t exercise right before you go to sleep. Leave a few hours for winding down before you go to bed.
– Have a hot shower and watch some TV before bed. This will help you relax.
– Take out all the electronic devices from the room you sleep in, especially your mobile phones.
– Stop eating about two to three hours before you go to sleep. This way you give your stomach some time to digest your food.
– Make your dinner protein rich and cut the high glycemic carbs. This can help you increase testosterone and HGH levels.
Like we said, nothing is more important for your health and success in the gym like a good night sleep and a solid meal. So don’t go looking for some supplement that will help you burn fat and build muscle.
Hi my name is terence I am a hardgainer. I have struggled to gain weight and musclemass for as long as I van remember. I also have 3 kids 1 if whom never sleeps the whole night through. I also work through an agency so money is tight. I cannot afford to buy the correct foods required. Telling people they need to eat more and sleep more really isn’t what is practical. Your advise is very broad spectrum based and doesn’t take into account people lives and circumstances. We are all different, have different responsibilities. Reconsider your advise to take that into account.
Hi Terence
We’re sorry but that’s what it takes to gain muscle. We would lie if we tell you that there is a magic pill and you don’t need to buy quality food and it’s going to be easy. Unfortunately it’s very hard to build muscle. It takes money, dedication and hard work. Some of us also have kids and work 15 hours a day to buy the right foods and supplements, but hey that’s our life and we do the best we can.
The truth is the truth. Whether you like it or not, it is still the truth.
Focus on staying healthy and your kids for now. There will be time when they are older to focus on yourself. I’m 52 and in better shape than I’ve ever been. In my 20’s, I weighed around 155 soaking wet. I’m 6′ 1″. Now I weigh 185, and I’m in the best shape of my life. Been lifting for 5 years. So, basically, all I’m saying is, you have time. ☺
men, the more i read how ectomorphs need to train the more my dream of becoming muscular is disappearing. it’s very hard to face
i don’t understand how I’m supposed to sleep 8-9 hours and eat 6 meals in a day i don’t understand how a normal person can do that.
but i will stay try.