CHAPTER
4

THE ECTOMORPH RX

WHAT DO SUPERMODEL GISELE, FORMER PRESIDENT BARACK Obama, tennis great Roger Federer, Olympic-gold-medal-winning swimmer Michael Phelps, and actors Brad Pitt and Cameron Diaz have in common (besides being famous, of course)? They’re all ectomorphs. At any height, ectomorphs tend to appear long and lean with small bones and a relatively low percentage of fat and muscle. They’re the ones with the lithe bodies that countless women envy (think: Keira Knightley, Gwyneth Paltrow); on the male side of the ledger, actors Ethan Hawke and Andrew Garfield and singer/songwriter Adam Levine also have the slim builds that are characteristic of ectomorphs. Lanky ectomorphs don’t gain weight easily—thanks to their relatively speedy metabolisms—but when they do, it’s not usually noticeable with the first 10 pounds. Besides having particularly high thyroid function, these folks often have a higher production of or sensitivity to the stress hormones epinephrine and norepinephrine. Surges of these hormones can lead to peaks and valleys in energy, restlessness, and feelings of lethargy. These stress-hormone fluctuations can compromise endurance, making it difficult for ectomorphs to excel in the weight room or even get through the day in top form.

When their energy is high, ectomorphs are often prone to nonexercise activity thermogenesis (NEAT, for short), a fancy term for burning extra calories through fidgeting and other forms of movement, conscious or not, when they’re not actively trying to exercise. You know the type: the woman who’s constantly jiggling her foot during a meeting or the guy who has a habit of drumming his fingertips on the desk—people who have trouble sitting still. These are the movers and shakers of the world, the folks who have physical energy to spare so it comes out in (often unintentional) body movements. NEAT is a real thing, so real that research from the Mayo Clinic found that when people engage in fidgeting-like activities while they’re seated or standing, they burn up to 50 percent more calories or 80 percent more calories, respectively, during that time period. (Btw, you don’t need a fidget-spinner to reap these perks! Just move part of your body.) A review of the effects of NEAT concluded that NEAT movements could add up to expending an extra 2,000 calories per day, beyond your basal metabolic rate (the number of calories your body burns at rest to fulfill basic functions like breathing and keeping your heart beating), depending on your body weight, level of physical activity, and other factors. Given these effects, it’s not surprising that research suggests NEAT can make people resistant to gaining body fat even when they overeat. And if you spend more time on your feet than sitting down, you’ll naturally burn more calories in a day.

Ectomorphs are sometimes called “hard-gainers” because they can seem to eat whatever they want and/or whenever they want without adding weight to their long, thin physiques. But that doesn’t mean they’re naturally fit, strong, and/or healthy. Plus, time has a way of catching up to many people, and as ectomorphs get older, they can become “skinny fat,” evolving into an ecto-endomorph hybrid thanks to poor eating habits and lack of exercise. Ectomorphs have slender bone structure and small joints, so weight gain tends to be more localized than generalized—fat buildup most commonly occurs in the abdomen and lower back, as well as the chest (especially for men) and upper arms (for women). Unfortunately, these changes can, in turn, increase the risk of developing heart disease, cancer, and other serious health problems, so this isn’t just a cosmetic problem. The point is that naturally slender ectomorphs don’t get a hall pass that doesn’t expire when it comes to diet or physical activity. The quality of these habits still counts!

While people with this body type burn calories easily and rapidly, they typically struggle to gain muscle mass. But it’s certainly not impossible for them to do so with the right training regimen and some key dietary changes.

GIVING YOUR BODY WHAT IT NEEDS

On the dietary front, ectomorphs generally rock and roll with more carbohydrates (even a vegan diet), along with a moderate protein and a lower fat intake—a macronutrient distribution of approximately 45 to 55 percent carbs, 25 to 35 percent protein, and 20 percent fat (note: the carb-to-protein ratio can vary, depending on whether the person is trying to slim down or add muscle, but the fat intake should stay low). Since they’re naturally thin, ectomorphs are generally inclined to be insulin-sensitive, meaning their bodies are efficient at regulating blood sugar and insulin levels. If you’re an ectomorph, this means that your pancreas, which produces insulin, is working well, your other organs are operating efficiently, and consuming carbs doesn’t stress out your body. Ectomorphs also typically have a healthy ratio of ghrelin (the so-called “hunger hormone” that stimulates appetite) to leptin (the hormone that signals fullness or satiety); this optimal ratio helps you moderate your calorie intake in ways that allow your body to maintain homeostasis (a consistent internal environment, including hormonal stability). In other words, your total daily calorie consumption is in line with your body’s needs.

Consider yourself fortunate in all these respects! This means you probably don’t have to be as conscientious (at least right now) with your diet or workout habits as other body types do. If you love pasta, bread, or rice, you can likely have your fill, because your body can probably use these carbs consistently for optimal performance. But even for you, lucky ectomorphs, the quality of your carbohydrates still matters for the sake of your health and energy. So don’t give yourself permission to subsist on donuts or cookies; whenever possible, choose performance-enhancing carbs like whole-wheat bread, bean pasta, or brown rice.

Unlike other body types, ectomorphs require less cardiovascular exercise to stay slim. For them, the key to building muscle is to crank up the frequency and intensity of strength-training workouts—by focusing on lifting heavy weights (particularly free weights) three times per week and doing high-intensity interval training (HIIT) two to three times a week (see “A Propensity for Intensity,” here). An added benefit: lifting weights can stimulate a further increase in insulin sensitivity, allowing you to continue to burn carbs at an enviable rate.

As an example, consider actress Sarah Shahi (who’s best known for her roles in the TV shows Reverie, Person of Interest, Fairly Legal, and Life), who began working with me after having twins. Her goals were to slim down, shape up, and gain muscle strength and definition. Because Sarah has a naturally lean ectomorph body type, she could handle a bit more carbs, so I designed a plan that was 50 percent carbs, 25 percent protein, 25 percent fat (note: we made her fat intake 5 percent higher to fulfill her body’s post-baby dietary needs), and 1,800 calories per day. She maximized her nutrition plan five days a week and let herself cut loose and have fun two days a week—so she could enjoy cocktails and ice cream on weekends. Sarah brought the same self-discipline and motivation to her workouts: she did weight-training three times a week for an hour, plus cardio workouts (like kickboxing, walk-to-sprint intervals on the treadmill, or other HIIT) two to three times a week. Within 10 weeks, she lost 12 pounds and gained strength, as well as a tighter, more toned look to her already fit bod.

SLIMMING DOWN, SHAPING UP

For ectomorphs who want to trim body fat and allow their lean muscle to show through more naturally, I recommend sticking with a diet plan that consists of between 1,450 calories (for women and people who are less active) and 1,950 calories (for men, people who are very physically active or already somewhat muscular). For someone who weighs 140 to 200 pounds and expends a moderate amount of energy through physical activity, I’d advise them to consume 100 to 150 grams (400 to 600 calories) of protein per day, 120 to 160 grams (480 to 640 calories) of carbohydrates per day, and 60 to 80 grams (540 to 720 calories) of fat per day. Don’t be surprised if you find yourself eating more than you usually do (that happens to many of my clients); the difference here is that you’ll be consuming the right combo of calories from wholesome foods at the right times for your body’s needs. So you may end up eating more food more often, but your total calorie intake will be the same or lower than what you’re used to.

Let’s cut to the chase. Here’s what a week’s worth of meals looks like with this approach:

SUNDAY

Breakfast: 1 to 2 slices Ezekiel bread (toasted), spread with ¼ avocado (mashed), 2 eggs scrambled in 1 tablespoon coconut oil

Snack: Protein shake, ½ banana

Lunch: Greek salad made with 2 cups dark leafy greens, 3 chopped olives, ¼ chopped tomato, ¼ cup chopped cucumber, ¼ cup red pepper chunks, and 1–2 tablespoons apple cider vinegar or lemon juice, topped with 4 ounces grilled chicken

Snack: 1 cup raw green beans with 2 tablespoons hummus

Dinner: 4 ounces grilled or broiled salmon, 1 cup steamed broccoli, 1 small cooked sweet potato

MONDAY

Breakfast: 1 cup cooked oatmeal, 2 tablespoons chopped walnuts, ½ banana (sliced), 1 teaspoon cinnamon

Snack: 2 celery stalks spread with 1 tablespoon almond butter

Lunch: 4 ounces roasted turkey, ½ cup cooked brown rice, 1 cup roasted Brussels sprouts

Snack: Protein shake with ½ cup blueberries

Dinner: Kabobs made with 6 shrimp, chunks of zucchini, mushrooms, and onions, served on ½ cup cooked quinoa

TUESDAY

Breakfast: 2 poached eggs with 1 cup spinach (sautéed in 1 tablespoon coconut oil), 1–2 slices Ezekiel bread (toasted)

Snack: 1 protein bar, ½ cup mango chunks

Lunch: 1 cup lentil salad,* ½ cup cucumber slices

Snack: 1 cup blackberries plus 12 almonds

Dinner: 4 ounces broiled chicken breast, 10 spears steamed asparagus, 1 small cooked sweet potato

WEDNESDAY

Breakfast: 1 cup chia pudding,* mixed with 1 tablespoon chopped nuts and ½ scoop protein powder

Snack: Protein shake with ½ cup raspberries

Lunch: 1 cup butternut squash soup, 1 quinoa–black bean burger with salsa, small salad (mixed greens, sliced tomato, ½ tablespoon avocado oil, 1 tablespoon apple cider vinegar)

Snack: 1 brown-rice cake topped with 1 tablespoon nut butter, ½ banana (sliced)

Dinner: 4 ounces grilled shrimp or scallops stir-fried with 2 cups mixed veggies (broccoli florets, onions, zucchini, spinach, snow peas) in 1 tablespoon sesame oil, served on ½ cup cooked quinoa

THURSDAY

Breakfast: Protein pancakes,* topped with 1 tablespoon almond butter, apple slices

Snack: 1 cup plain Greek or Icelandic yogurt, ½ cup strawberry slices

Lunch: Mix ½ cup tuna with 1 chopped egg and 2 tablespoons of a plain Greek yogurt–mustard mix, wrap in 2 Romaine lettuce leaves

Snack: 2 tablespoons pumpkin seeds, 1 orange

Dinner: 4 ounces broiled grass-fed flank steak, 1 cup cauliflower mash, 1 cup zucchini rounds sautéed in grapeseed oil

FRIDAY

Breakfast: 1 omelet muffin,* 1 slice Ezekiel toast, 1 cup berries

Snack: Protein shake, ½ banana

Lunch: 1 cup black bean or squash soup, ½ turkey sandwich (4 ounces turkey, 3 avocado slices, 1 slice tomato, 1 teaspoon mustard on 1 slice Ezekiel bread)

Snack: 1 cup sugar snap peas with 2 tablespoons hummus

Dinner: 4 ounces grilled salmon, 1 cup roasted cauliflower, ½ cup cooked quinoa

SATURDAY

Breakfast: Butternut squash pancakes,* topped with ¼ cup Icelandic coconut yogurt, 1 tablespoon slivered almonds

Snack: 1 protein bar, ½ cup blueberries

Lunch: 2 cups baby spinach with 4 ounces sautéed organic tofu or tempeh, ½ cup red pepper strips, ½ cup broccoli florets, 1 tablespoon walnut oil; ½ cup cooked brown rice

Snack: 1 hardboiled egg, 1 tablespoon hummus

Dinner: 1 cup turkey chili,* ½ cup cauliflower rice, small salad (mixed greens, sliced tomato, 1 tablespoon balsamic vinaigrette)

* Recipes included in Appendix B.

Consistency is important with your eating habits, but you don’t want your meals to get monotonous, nor do you want to force yourself to eat foods you don’t like. But if you do have meals you’re especially crazy about and you are happy to eat frequently, I highly recommend preparing a week’s worth at a time (then refrigerating or freezing them), so they’re ready to eat when you want them. This way, you can eliminate the stress of cooking or eating out too often. You can also switch out a serving of any of the foods in the meals and replace it with a food from the table below in the same category. But make sure you stick with the recommended serving size—don’t just eyeball it because it’s easy to underestimate how much food you’re taking or eating. Remember, too, that you should consume high protein and high carb meals before and after your workouts, then enjoy moderate protein, moderate carbs, and low fat the rest of the day.

CARBS: sweet potatoes

PROTEINS: chicken/turkey

FATS: nuts

CARBS: Ezekiel bread

PROTEINS: eggs/egg whites

FATS: seeds (pumpkin, chia, sprouted)

CARBS: oats

PROTEINS: fish

FATS: eggs

CARBS: brown rice

PROTEINS: broccoli/lentils/black beans

FATS: coconut oil (hot or cold)

CARBS: quinoa

PROTEINS: protein powder

FATS: olive oil (cold)

If you’re an ectomorph who wants to lose stubborn body fat, it’s wise to build extra muscle mass with a specific resistance training routine that provides a mix of both compound movements with heavy weights and a high volume (a.k.a. more reps) of isolation exercises (moves that isolate and directly target the biceps and triceps, for example), done in the right order. Ectomorphs generally have to build up strength, power, and muscle fibers simultaneously, which is no easy feat! The goal for an ecto is to maximize muscular hypertrophy—increasing the number of muscle cells and muscle fiber size. After all, having additional muscle mass actually requires more energy to sustain (which means your metabolic rate will increase), and it will help you stay leaner with an easy-to-maintain regimen for the long haul. By adopting an intense weight-lifting program along with a wholesome diet, ectomorphs will soon notice they can trim unwanted body fat and positively reshape their bodies. Building muscle mass is the key to long-term fat loss. With more muscle, you’ll look and feel fitter and better because muscle is denser than body fat is, and it gives your body definition.

TROUBLESHOOTING TIPS

IF YOUR WEIGHT is changing by more than two pounds per week in either direction after the first week or two, check your portions to make sure that you’re not eating more or less than you think you are. (Get out the food scale and measuring cups and spoons, if need be.) If you’re sure your portions are accurate and you’re gaining too much weight, try cutting 10 to 20 percent from your food intake across the board. If you’re losing more than two pounds per week, try adding 10 to 20 percent to your daily intake. It’s important to keep the rate of your weight changes in the healthy zone.

THE ECTOMORPH SLIM DOWN, SHAPE UP WORKOUT

For ectomorphs who want to shed some pounds while toning up, the focus is on gaining muscle and doing less cardio. My favorite approach with these folks is to have them do strength training through body-weight exercises while still getting the cardio burn with calisthenic-type moves. You can do this by performing a circuit of 10 full-depth squats, 10 burpees (without push-ups), 10 push-ups, and 10 V-ups in a row, then rest for 30 seconds and repeat. Do five rounds of this (for up to 15 minutes total), two or three times per week.

On the resistance training front, the focus for ectomorphs is on compound movements (exercises that use multiple joints and muscles such as deadlifts and squats with dumbbells), which will promote strength and functionality. On this program, you’ll do weight training three times per week with the following pattern. (First, warm up your muscles with a 5-minute stint on a cardio machine, jumping rope, or doing jumping jacks.)

Using the program that follows, choose a weight that feels challenging when you do the desired number of repetitions (reps) but that you could also extend to a few more reps on the first set if I really pushed you. For example, if you can do squats with 10-pound dumbbells for 12 reps but you know you have a few more in you (let’s say you would guess 15), then that’s a good weight for you to start with. On the other hand, if you can do 10 and maybe force yourself to eke out 12 for the first set, you would not be able to get through all five sets. Remember, the volume (the number of reps times the number of sets you do of an exercise) and your form are more important than the weight you use. You’ll find descriptions of all the exercises in Appendix A.

LEGS/SHOULDERS DAY:

5 sets of Weighted Squats (8–12 reps)

3 sets of 20 Leg Presses (on a weight machine)

3 sets of 15 Hamstring Curls (on a weight machine)

3 sets of 20 Walking Lunges with Dumbbells

3 sets of 12 Shoulder Presses with Dumbbells

3 sets of 20 Lateral Raises

3 sets of 10 Front Dumbbell Raises

CHEST/BACK DAY:

3 sets of 8–12 reps Flat Bench Presses

3 sets of 15 Incline Dumbbell Presses

3 sets of 15 Incline Dumbbell Flies

3 sets of Push-Ups to the point of failure

4 sets of 8 Deadlifts

3 sets of 10 Lat Pulldowns (with narrow grip)

3 sets of 12 Bent Rows (with wide grip)

3 sets of 20 Bent-Over Reverse Flies

ARMS/ABS DAY:

3 sets of 10 Biceps Barbell Curls

3 sets of 10 Hammer Curls

3 sets of 15 Preacher Curls

3 sets of 10 Triceps Pushdowns

3 sets of 10 Skull Crushers

3 sets of 15 Overhead Triceps Rope Extensions (or kickbacks)

2 sets of Triceps Dips (as many as you can do at a time)

3 sets of Planks (as long as you can hold them each time)

3 sets of Side Planks (as long as you can hold them on each side)

3 sets of 10 V-Ups, followed immediately by 20 Supermans

With each exercise on each day, rest 60 seconds between each set and include a rest day between each of your lifting days. It’s fine to double up your workouts—doing cardio and a strength-training workout on the same day—but not two days in a row.

THE CREATING AND SHAPING MUSCLE PLAN

The key to changing an ectomorph physique is to focus on gaining muscle mass, which requires eating more calories than the body is burning (to gain weight) and doing a strength-training program (to gain muscle, not body fat). What we’re doing is essentially forcing a nonmuscular body to grow new muscle cells, which will increase your metabolic rate. Think of this as an investment: the number on the scale may increase by a few pounds—since you’ll be adding muscle—but the composition and shape of your body will be much leaner and the strength of your body will be considerably greater.

For ectomorphs who want to gain significant muscle strength and definition, the approach I use with my male clients involves consuming about 2 grams of carbohydrates per pound of total body weight and about 1.5 grams of protein per pound of body weight. This means that a man who’s an ectomorph and weighs 150 pounds would consume 300 grams of carbs and 225 grams of protein. Women can apply the same principles to the nutrient breakdown at roughly 75 percent of the man’s numbers—225 grams of carbs and 169 grams of protein, for a tall, lean woman who weighs 150 pounds. Depending on a woman’s goals, this ratio can be tweaked so that she consumes 1.5–2 grams of carbs per pound of weight and .75 to 1.25 grams of protein per body weight; carbs are especially important for building endurance, and protein is more crucial for building strength and muscle. (Once you have achieved your desired body look and feel, your protein intake can be reduced.)

You can use the weight-loss meal plan as a guide—but you’ll want to change your carb servings (rice, quinoa, etc.) to 1 cup instead of ½ cup and your protein servings (fish, poultry, meat, tofu) from 4 ounces to 6 ounces at each meal; your fat intake should remain the same. The goal is to consume 500 more calories per day, from carbs and protein, than on the other plan.

Meanwhile, heavy resistance training is recommended for ectomorphs who want to add strong, sculpted muscle. This involves doing weight training with heavy resistance, mostly keeping reps in the 8 to 12 range, but with occasional 5-rep sets and 20-rep sets (to the point of burnout) to maximize the amount of muscle fibers that are activated. But you need to be careful about not overdoing it with cardio workouts and you may need to avoid cardio entirely during this “muscle-growing” phase; otherwise, it will be difficult to add muscle mass because you’ll be burning calories for energy instead of putting them toward muscle growth.

For men or women who are “skinny” or “lanky” and want to add muscle mass, I recommend increasing your daily protein intake and consuming a large portion of carbs (say, 50 grams) and protein (say, 30 grams) with the meal before training and again after your resistance-training workouts. The reasons: consuming carbs before a workout helps fuel optimal energy levels by providing instant energy as well as sending extra energy to be stored as glycogen; consuming carbs after a workout helps replenish your glycogen stores, as well as raising your insulin level, thereby shuttling nutrients to your muscles to begin the repair processes. Similarly, consuming protein before and after your workouts provides your muscles with the amino acids they need to function and create new muscle cells and fibers. To avoid the hassle factor of having to prepare meals five or six times per day (I’m assuming you don’t have a personal chef), protein shakes or smoothies are easy, convenient ways to add extra protein to your diet. Remember, this is a good way to supplement your protein intake; protein shakes shouldn’t become a staple of your diet (that’s what real food is for).

When I started working with Jack Barakat, lead guitarist and backing vocalist for pop-rock band All Time Low, in 2017, he wanted to add chiseled muscle to his long and lanky ectomorph frame (he’s 6’3”). I encouraged him to be conscious about keeping his fat intake low and to keep his intake of good-quality carbs and proteins high (for a breakdown of 40 percent carbs, 40 percent protein, 20 percent fat). Once I got him lifting weights three times a week, focusing on heavy compound lifts (such as deadlifts and bench presses), and doing HIIT body-weight workouts twice a week for 15 minutes at a time, within months he gained serious strength. On day one, he could do 3 push-ups and bench press 65 pounds; now, he can do 50 push-ups and bench press 165 pounds. Meanwhile, his Instagram account lit up with fans commenting on his “guitar jacked arms” as he played to crowds of 20,000 during the band’s Warped Tour. It’s an impressive transformation, any way you slice it!

For ectomorphs who don’t want or need to slim down but do want to add muscle mass, strength, and definition to their frames, a smartly executed strength-training program is key! In particular, focusing on the volume and frequency of resistance training is especially important to build new muscle tissue. The latter isn’t easy for ectomorphs, who generally start weight-lifting programs feeling rather weak and having little muscular endurance. To change that, the frequency and consistency of your strength-building workouts are crucial. With a muscle-building exercise program designed for ectomorphs, the goal is to maximize the body’s anabolic state, in which your body is growing, repairing, and strengthening muscle tissue. An added perk: resistance training also increases your bone density and the strength of your connective tissue.

When you start the program that follows, choose a weight that feels challenging when you do the desired number of repetitions (reps) but that you could also extend to a few more reps on the first set if you were pushed to. For example, if you can do Flat Bench Presses with 85 pounds for 12 reps but you know you have a few more in you (let’s say 15), then that’s a good weight for you to start with. On the other hand, if you can do 10 and maybe force yourself to eke out 12 for the first set, you would not be able to get through all 3 sets. Remember: the volume (the number of reps times the number of sets you do of an exercise) and your form are more important than the weight you use.

LEGS/ABS DAY:

5 sets of 12 Weighted Squats

3 sets of 12 Romanian Deadlifts

3 sets of 20 Squat Jumps

3 sets of 12 Walking Lunges with dumbbells

3 sets of 10 Leg Presses (on a weight machine)

3 sets of Planks (holding each one as long as you can)

3 sets of Side Planks (holding each one as long as you can on each side)

3 sets of 15 V-Ups, immediately followed by 20 Supermans

CHEST/BACK DAY:

5 sets of 8–12 Incline Bench Presses

3 sets of 10 Flat Bench Presses with dumbbells

3 sets of 12 Dumbbell Pec Flies

3 sets of 12 Dips (use machine that assists)

3 sets of Push-Ups to the point of failure

5 sets of 5–12 Lat Pulldowns (start with light weight and high reps, add weight each set)

4 sets of 6–10 Bent Rows

4 sets of 8 Deadlifts

3 sets of 6–8 One-Arm Dumbbell Rows

SHOULDERS/ARMS DAY:

3 sets of 6–10 Shoulder Presses with Dumbbells

3 sets of 20 Lateral Raises

3 sets of 10 Front Dumbbell Raises

3 sets of 15 seated Military Presses on a Smith machine

With the exercises that follow, you’ll want to do 10–15 reps per set, with 3-second negatives. This means slowing down the lowering or downward part of the lift—the eccentric phase, which is what causes the muscles to adapt and get stronger—to 3 seconds.

3 sets of alternating Standing Barbell Curls and Skull Crushers

3 sets of alternating Dumbbell Biceps Curls and Triceps Rope Pushdowns

3 sets of alternating Hammer Curls and Triceps Dips

With each exercise on each day, rest 60 seconds between each set and include a rest day between each of your lifting days. It’s fine to double up your workouts—doing cardio and a strength-training workout on the same day—but not two days in a row.

BODY-WEIGHT HIIT WORKOUT:

Twice a week, perform the following HIIT segment, using your body weight. This will be your only cardio routine. This HIIT-style workout is very efficient at burning a lot of calories in just a short time. Perform all the reps of each exercise without stopping, then immediately move on to the next exercise.

20 Squats

10 Push-Ups

30-second Plank, 30-second Side Plank on each side (for 1½ minutes total)

30-second Mountain Climbers

20 Supermans

10 Burpees (without Push-Ups)

Take a 30-second break then repeat this sequence as many times as you can in 15 minutes.

THE PAYOFFS

Look, I realize all of this may sound a bit overwhelming, especially if you’re relatively new to working out regularly. But you’ll get the hang of it quickly and you have so much to gain with this plan. In the short term, you’ll get an immediate rush from the boost in circulation and the release of endorphins that’s very gratifying and makes you feel happier and less stressed. Within two weeks, you’ll notice considerable progress and gains in muscle strength if you do these workouts consistently. And you’ll see the difference on your frame: tightness and firmness will appear in new places and you’ll start to notice muscle definition you didn’t have before. As you begin to feel and look stronger and fitter, you’ll gain confidence in your body and mind, which will put some extra pep in your step.