Body Types
The three different body types are: ectomorph, endomorph, and mesomorph. Each has
their own typical characteristics that can help you determine which body type you have.
Then you will be able to adjust your training and eating habits accordingly to reach
your fitness goals.
1. Ectomorph Body Type
Typical Characteristics:
Long and lean
Delicate frame
“Hard gainer” – Finds it difficult to build muscle and fat
Body similar to a marathon runner
Fast metabolism
Training:
If you have the ectomorph body type, then you will find that it is difficult for you to gain
muscle as well as fat. To help with this, try focusing on compound movements as
opposed to isolated movements. This is because you will use more muscle groups in the
one exercise.
Nutrition:
Those with the ectomorph body type are able to get away with eating more carbs than
endomorphs and mesomorphs. However, this doesn’t mean that you can eat whatever
you want and not have it affect your body.
That being said, it is best to stick to complex carbs that can leave you feeling fuller for
longer. It will also help to push protein to your muscles to help them to grow. This
includes brown rice and brown bread.
2. Endomorph Body Type
Typical Characteristics:
Stocky build
Wider body
Stores fuel (both muscle and fat) in the lower half of their bodies
Has more muscle as well but usually, this comes with more fat
Has the best strength advantage out of the three different body types but may
find it difficult to stay lean
Slow metabolism
Training:
To help shock the body into losing fat, it is best for endomorphs to up their intense
aerobic exercise by focusing on interval training such as HIIT (high-intensity interval
training) over LISS (low-intensity steady state cardio).
They should train their overall body to see results and not just focus on one area.
To further enhance their metabolism, endomorphs should include both hypertrophy
(muscle building – heavy weight, fewer reps) with conditioning.
Nutrition:
Endomorphs do need to have a stricter eating plan than the others. Unlike ectomorphs,
those with the endomorph body type should eat fewer carbs and increase their higher
protein intake. They should avoid simple carbs like white bread and eat more complex
ones.
3. Mesomorph Body Type
Typical Characteristics:
Middle of the body types
Can be lean and muscular simultaneously
Natural athletics build with well-defined muscles
Training:
In between ectomorph and endomorph is the mesomorph body type.
Mesomorphs find it easier to build muscle and lose fat than the ectomorphs and
endomorphs respectively.
This is why the mesomorph body type means that you do not have to go insanely
heavy on the weights to get results. You can lift moderately and still progress.
However, it is also best to include some aerobic exercise as well, because while
they can lose fat easier than mesomorphs, it doesn’t mean that they are
completely immune. Aerobic exercise with help get your heart rate up and your
blood pumping.
Nutrition:
If you have a mesomorph body type, your eating plan should include equal
amounts of protein and fat, with a moderate amount of carbs making up the rest.
With the ectomorph and endomorph body type, you should still focus on
complex carbs to help give your body energy and keep full in a sustainable and
healthy way.
You Can Be a Combination of Two Body Types
When it comes to these three different body types, there is no one-size-fits-all. You can
be a combination of two, sharing characteristics from both. Hopefully, this has given you
the information you can use to help identify your body type or see if you share traits
from two. This way, you will be able to adjust your diet and training regime accordingly
to optimize results.
