TRAINING TIPS FOR EVERY BODY TYPE (skinny - flat feet)

ECTOMORPHS - SKINNY

“The guy that inhales doughnuts and doesn’t gain an ounce.” Ectomorphs are your chronically skinny guys – they tend to have a slight frame and have very quick metabolism. In general, they have a tough time gaining any sort of mass, whether it’s muscle or fat.

Nutrition Rules for Ectomorphs >>>

“If you’re looking to gain mass and size, you don’t have to focus on cardiovascular work, typically,” says trainer Todd Durkin, founder of Fitness Quest 10 and author of The Impact! Body Plan. If packing on weight is a priority, make sure you’re focusing on increasing and improving your strength training while also keeping nutrition in mind. As an ectomorph, if you’re not conscious about what you’re putting in your body, you may gain little to no weight at all, regardless of whether it’s muscle or fat (and you want some of both).

The problem: Flat feet

Everyone is born with flat feet, but most people develop their shock-absorbing arches in childhood. Sometimes, however, the arches never form properly, or they fall from repeated stress, injuries, or some combination of the two. Either way, you end up with feet that can pronate—roll inward—when you walk, run, or jump.

Flat feet can also limit your strength and power in the weight room. "When you pronate, you're in deceleration mode," says Cressey. "Your foot needs to roll in the opposite direction to push off." That affects your strength on squats and deadlifts, and acts like ballast when you jump.

The workaround: Your glutes and hamstrings act as "anti-pronators," Cressey says. Strengthen them, and you can compensate for the loss of power caused by your feet.

Hip Raise
Lie faceup on the floor with your knees bent and feet flat on the floor. Raise your hips off the floor by flexing your glutes so your body forms a straight line from shoulders to knees. Pause, and lower your hips. Do 3 sets of 15 reps; when it becomes too easy, lift one foot off the floor and do a single-leg hip raise. Start with your weaker leg and repeat the set with your stronger leg.


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