Madeleine Hull
There are three main body types: ectomorph, mesomorph, and endomorph. Each body type has a different skeletal frame size and a natural propensity to be more muscular or store more fat. Ectomorphs are typically thin, long, and lanky, with a smaller bone structure and a fast metabolism. They may have trouble gaining weight and building muscle. Mesomorphs have a naturally fit build with a medium frame and more muscle than fat. They can gain muscle and burn fat more easily than other body types. Endomorphs have higher body fat and less muscle, and they may appear round and soft. They may also put on weight more easily. While there isn't extensive research on how body type informs diet and exercise habits, knowing your body type can help you develop goals and healthy lifestyle approaches to achieve them. This includes understanding how to build muscle effectively for your body type.
Characteristics of different body types
| Characteristics | Endomorph | Mesomorph | Ectomorph |
|---|---|---|---|
| Description | Round and soft with higher body fat and less muscle | Medium frame with more muscle than fat | Slender, narrow, petite, thin, long and lanky |
| Muscle-building | May build muscle easily but may struggle to keep off body fat | Gains muscle and burns fat more easily than other body types | May have trouble gaining weight and building muscle |
| Diet | Focus on fat loss and maintaining a proper calorie balance | May need a higher-calorie diet | Focus on a healthy diet with nutrient-rich foods |
| Exercise | Lift moderate weights with short rests and a quick training pace | Strength train with moderate to heavy weights at a moderate pace | Endurance sports like running, along with resistance training |
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What You'll Learn
- Ectomorph diets: Focus on nutrient-rich foods, high-protein and endurance sports
- Mesomorph diets: Higher-calorie intake, healthy fats, fruits and vegetables
- Endomorph diets: Focus on fat loss, calorie balance, lean proteins and omega fatty acids
- Hybrid body types: Meso-endomorphs, ecto-endomorphs, and more
- Body type-specific exercises: How to train according to your body type
Ectomorph diets: Focus on nutrient-rich foods, high-protein and endurance sports
If you are slim, tall, thin, or lanky and struggle to build muscle or gain weight, you may fall into the ectomorph body type. Ectomorphs tend to have a higher basal metabolic rate (BMR) and burn more calories at rest than those of other body types. They also tend to respond well to carbohydrates as they have a higher insulin sensitivity to process carbs effectively.
Ectomorph diets should focus on nutrient-rich foods that are high in protein and calories. Lean animal sources and plants like nuts and seeds are good sources of protein. It is also important to eat plenty of healthy fats and carbs, such as fiber-rich fruits, vegetables, and whole grains. Ectomorphs can benefit from eating more calorie-dense foods or low-volume foods.
To build muscle, it is important to combine a high-protein diet with strength training. Prioritizing protein and strength training will help with muscle-building efforts. Ectomorphs can also benefit from endurance sports and other physical activities that challenge their muscles.
It is important to note that somatotypes are simplified ideas of body types, and individual results may vary. Consulting a healthcare professional or a licensed dietitian is recommended before making any major changes to your diet.
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Mesomorph diets: Higher-calorie intake, healthy fats, fruits and vegetables
People with a mesomorph body type tend to have a medium frame with more muscle than fat. They may bulk up and maintain muscle mass easily. Due to their higher muscle mass, they may need a higher-calorie diet than other body types. However, it is important to remember that each mesomorph is an individual, and a health professional should be consulted to create a specific plan that suits their needs.
A mesomorph diet should be well-balanced, focusing on whole grains and starchy carbohydrates, healthy fats, and protein-rich foods. It is recommended that 40% of calories come from carbohydrates, 30% from protein, and 30% from fat. This provides the needed energy for workouts and nutrients for muscle repair.
Protein-rich foods such as lean meats, fish, eggs, dairy products, tofu, and legumes are important for muscle development and repair. Carbohydrate sources should be unprocessed and include whole grains like brown rice, quinoa, and oats, as well as fruits and starchy vegetables. Healthy fats such as avocado, nuts, seeds, olive oil, and fatty fish are also essential.
Mesomorphs can handle high-volume and heavy-weight training and may need to focus on resistance training 2-4 days a week to maintain or build muscle mass. Regular cardio training is also important for cardiovascular health.
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Endomorph diets: Focus on fat loss, calorie balance, lean proteins and omega fatty acids
Endomorphs are characterised by a higher percentage of body fat and muscle mass, although their muscles may not be visible due to the extra weight they carry. They tend to have a slower metabolism, which means the body is more likely to convert excess calories into fat. This is why endomorphs are advised to focus on fat loss and maintaining a proper calorie balance.
Endomorph diets usually focus on avoiding refined carbohydrates and eating a mix of healthy fats and proteins from vegetables, nuts, fruits, and whole-grain foods. It is recommended to eat fewer calories at the beginning of the diet and to carefully watch calorie intake. Endomorphs are also believed to be less able to tolerate carbohydrates, so a diet with a higher fat and protein intake and a lower carbohydrate intake, such as the paleo or keto diet, may be best. This can help endomorphs lose body fat while keeping their energy levels up.
When it comes to fats, it's important to choose the right ones. Include beneficial omega fatty acids, like those found in cold-water fish, and plant-based fats. Good choices include coconut or olive oils, avocado, nuts, and seeds. For proteins, turn to lean proteins to fill up and fuel muscle growth.
In addition to diet, exercise is an important part of any weight loss plan, especially for people with an endomorph body type. Cardiovascular and strength training activities are recommended to burn calories, boost metabolism, and build lean muscle.
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Hybrid body types: Meso-endomorphs, ecto-endomorphs, and more
Hybrid body types are a combination of two body types. According to research, the meso-endomorph hybrid is the most common body type. Meso-endomorphs often look athletic and slightly chunky. They have a medium-to-large bone structure and more body fat than the other types, and they can build muscle easily but may struggle to keep off body fat. Meso-endomorphs can have a powerful look with muscular arms and legs and a boxy chest and midsection.
To lose fat, meso-endomorphs should focus on a diet and training approach that includes resistance training, cardio workouts, and yoga stretching. They should also watch their calorie intake and aim for a caloric deficit. A healthy diet for all body types includes fruits, vegetables, whole grains, and healthy fats. Meso-endomorphs can also consider tracking their macros, which are the amounts of protein, fats, and carbohydrates in their diet.
Ectomorphs, on the other hand, are slender, narrow, and petite, with a slim appearance. They have faster metabolisms, which can make it challenging to gain weight and build muscle. Ecto-endomorphs, a combination of ectomorph and endomorph types, often have soft midsections, droopy chests, and flabby upper arms and legs. They tend to develop insulin resistance and may need to follow a specific diet with higher protein intake, medium fat intake, and lower carb levels.
Ecto-mesomorphs, a combination of ectomorph and mesomorph types, are lean and agile, with strong arms and legs. They often have the "fitness model" look with muscular V-shaped torsos and are prized for their aesthetic appeal. This body type is common among bodybuilders and contact sports athletes.
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Body type-specific exercises: How to train according to your body type
There are three main body types: ectomorph, mesomorph, and endomorph. Each body type has distinct characteristics and responds differently to exercises. Here are some body type-specific exercises and tips to help you train according to your body type:
Ectomorph
Ectomorphs are characterized by a slender, narrow, and petite build with a fast metabolism. They tend to have long, lean frames and a lower body fat percentage. While ectomorphs may lose weight easily, they often find it challenging to build muscle mass and increase strength.
Recommended Exercises:
- Weightlifting: Focus on compound exercises with heavy weights and low reps.
- Training each body part once a week, allowing for adequate rest between workouts.
- Aim for an energy imbalance by consuming more calories than you burn if weight gain and muscle growth are your goals.
- Include cardio exercises, but consider reducing their intensity and frequency to avoid burning muscle.
Mesomorph
Mesomorphs are marked by a medium frame with more muscle than fat. They tend to have a naturally muscular build and can gain muscle and burn fat more easily than other body types.
Recommended Exercises:
- Strength training: Mesomorphs can benefit from a variety of compound and single-joint exercises with moderate to heavy weights.
- Cardio: Include 3-5 days of cardio, varying the intensity each time.
- High reps for legs (15-20 reps) and 8-12 reps for other body parts.
Endomorph
Endomorphs tend to have a higher body fat percentage and less muscle mass. They may appear round and soft, with a slower metabolism. Endomorphs might build muscle easily but often struggle to keep body fat off.
Recommended Exercises:
- A mix of cardio and resistance training: Focus on short, intense workouts with moderate weights and short rest periods.
- Aim for a daily calorie deficit to support weight management.
- Include additional activities to keep energy expenditure high, such as daily step targets or sports-based leisure activities.
Remember, these are general guidelines, and individual results may vary. The best workout for your body type is one that you can consistently commit to and that aligns with your specific goals. Consulting with a certified trainer or fitness professional can help you further tailor your exercise routine to your body type and desired outcomes.
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Frequently asked questions
The three main body types are endomorph, mesomorph, and ectomorph.
An endomorph body type is characterised by higher body fat and less muscle. People with this body type may appear round and soft and tend to put on weight more easily.
A mesomorph body type is marked by a medium frame with more muscle than fat. People with this body type may not have much trouble gaining or losing weight and may bulk up and maintain muscle mass easily.
An ectomorph body type is characterised by a thin, long, and lean frame. People with this body type tend to have a smaller bone structure and may have trouble gaining weight and building muscle.
You can take a body type quiz or assess what your body looked like when you were a late teen or in your early twenties.
