Should Ectomorphs Fast? Weighing the Pros, Cons, and Goals

Should Ectomorphs Fast? Weighing the Pros, Cons, and Goals

Fasting and cold plunging are probably the two bio-hacks we get asked the most about. While fasting can be an effective strategy for weight loss and health improvement, is it beneficial for all body types? Specifically, should ectomorphs fast? To answer this question, it's important to understand the unique characteristics of ectomorphs and how fasting might affect them.

Understanding Ectomorphs

Ectomorphs (hardgainers) are typically characterized by a lean, slender physique with a high metabolism. People with this body type can eat a lot without gaining much weight, which can make muscle-building efforts challenging. Ectomorphs often struggle to put on mass, so their fitness goals usually lean towards muscle gain and strength improvement rather than fat loss.

Ectomorphs tend to have fewer fast twitch muscle fibers and more endurance fibers, which further complicate their diet and workout strategies. They usually can not look at a weight stack and put on muscle like other body types.

Should ectomorphs fast? Here are the pros and cons in our opinion.

The Pros of Fasting for Ectomorphs

  1. Improved Health Markers: Intermittent fasting has been shown to improve several health markers, including insulin sensitivity, inflammation levels, and heart health. These benefits can be advantageous for ectomorphs, just like any other body type.

  2. Enhanced Mental Clarity: Some people report increased mental clarity and focus during fasting periods. This can be beneficial for productivity and cognitive performance.

The Cons of Fasting for Ectomorphs

  1. Potential Muscle Loss: For ectomorphs, maintaining and building muscle mass is crucial. Fasting, especially prolonged fasting, could lead to muscle catabolism (breakdown) if not managed properly. 

  2. Difficulty Meeting Caloric Needs: Given their fast metabolism, ectomorphs need to consume a significant number of calories to maintain their weight and support muscle growth. Fasting might make it challenging to meet these high caloric needs.

  3. Energy Levels: Ectomorphs might find their energy levels dropping during fasting periods due to their fast metabolism and lower body fat stores. This can negatively impact workout performance and overall daily functioning.

Goal Considerations

When deciding whether to incorporate fasting into your routine, it's important to understand your specific fitness goals. If you are an ectomorph, here are some things to consider. 

  • If your goal is muscle gain, fasting might not be the best approach. Ectomorphs usually require a large surplus of calories to build muscle, and fasting could make it more difficult to achieve this surplus.

  • If your goal is fat loss, remember that ectomorphs typically have a lower body fat percentage to begin with. While fasting can aid in fat loss, it might not be necessary or beneficial for ectomorphs looking to maintain or gain weight. Ectomorphs might do better changing their macros or cutting out a few calories for fat loss.

  • If your goal is health improvement, intermittent fasting might be beneficial. It can enhance insulin sensitivity, improve heart health markers, and potentially boost longevity. Just don't over do it. 


While fasting offers some health benefits, it might not be the optimal strategy for ectomorphs, especially those aiming to build muscle. As an ectomorph, it's essential to prioritize adequate nutrition and calories from dense sources, regular strength training, and sufficient rest to support muscle growth and overall health.

As always, it's recommended to consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise regimen.

There's no one-size-fits-all approach to nutrition and fitness. What works well for one person and body type might not work as well for another. Listen to your body, consider your personal goals, and choose the strategies that best support your health and wellbeing. Don't copy what other people are doing either. You are not other people. 

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