so check it:
Use Jack's fitness challenge, BUT! only if you are willing to commit to it! I'm sure Jack doesn't want to type up a reply to your challenge, only to find out that you gave up. The guy knows what he's talking about! And of course seeing how you started out and your results= BIG MOTIVATION
Remember! Everyone's body is different, meaning what works for one guy won't give another guy the same exact results (check http://mypuajourney.freeforums.org/jack ... n-t48.html) Don't get discouraged if you don't see immediate results.
Check out Bodybuilding.com , I'm sure everything I say is written in one article there or another. I've heard many times how the site isn't legit because anyone can write articles, but it actually does have credible info. There are many articles specifically written for the benefit of ectomorphs (see that a lot around here
)
Focus on multi-joint/compound exercises (one that uses several muscles at once: Squat, Bench Press, deadlift) as opposed to single joint/isolation exercises (Bicep curls, Flyes, Tricep Pushdowns) I'm not saying you should do away with iso-movements completely, but that you will build more muscle with compound movements and doing 20 sets of bicep curls is actually detrimental to your growth.
Proper Nutrition is essential. There is so much to know about nutrition, here are some basics:
Protein: Most sources reccommend from 1-1.5 grams of protein per pound of body weight. It's a lot easier to reach your protein goal each day if you get a protein supplement. Other good sources of protein- chicken, tuna, cottage cheese, eggs, milk...
Carbohydrates: Ectomorphs should especially stock up on complex carbs. Carbs are converted into glycogen which is stored in your muscle and used for energy (muscular contractions). If you have glycogen stored, your body will use that storage for energy as opposed to using your protein for energy (loss of muscle). Simple carbs(sugar) should be taken before and after a workout. they are used quickly for energy and you can be assured that you are using these simple carbs during the workout. They also spike the hormone insulin which when timed correctly (during workout) can increase muscle growth. You can see how many grams of complex carbs by reading the nutrition facts label: Carbs-sugar= complex carbs. Oh yea and fiber is important too.
Fat: Your muscle is composed of protein/carbs/vitamins/minerals/ AND FAT! Healthy fat: walnuts, peanuts, pecans, flaxseed, olive oil
Drink plenty of water. I try to drink at least a gallon a day. If your muscles are well hydrated, protein synthesis will increase. Water is the river that feeds your muscle with the nutrients it needs.
I hope this was some help to anybody who wants it. I know i left out tons of stuff but I'll be happy to answer any questions you guys have.
