Understanding Your Body Type: Endomorph, Mesomorph, and Ectomorph

What Are You? Understanding Endomorph, Mesomorph, and Ectomorph Body Types

Everyone has a unique body type that influences their metabolism, muscle building potential, and where they store fat. The three main somatotypes or body types are endomorph, mesomorph, and ectomorph.

Understanding your body type provides insight into how to customize your diet and training for better results. Certain nutrition and workout strategies are more effective for your somatotype.

Read on to learn how to identify if you are an endomorph, mesomorph or ectomorph and evidence-based tips tailored for your body type.

Endomorph Body Type

Endomorphs tend to have a larger, rounder frame and wider waist. Weight gain occurs predominantly in the stomach, hips, and thighs. Endomorphs often struggle to lose fat.

Other endomorph traits include:

• Soft, round body with high fat storage
• Difficulty losing fat
• Gains fat more easily than muscle
• Broad waistline
• Carries weight in belly, hips, and thighs
• Has to work hard to see muscle definition
• Slow metabolism

Endomorphs have a genetic predisposition to store fat. They have larger fat cells compared to other body types. However, a disciplined diet and training regimen can help endomorphs overcome their natural tendencies.

Diet Tips for Endomorphs

Here are diet strategies tailored for an endomorph body type:

• Eat frequent small meals - 5 or 6 per day
• Lower overall calorie intake
• Limit simple carbs and sugars
• Prioritize lean proteins like fish, chicken, turkey
• Increase intake of low-calorie vegetables
• Stay hydrated by drinking water throughout the day
• Limit alcohol and sugary drinks
• Balance blood sugar levels to minimize fat storage

The key for endomorphs is managing calories to create a moderate daily deficit. This stimulates fat burning while retaining muscle.

Training Tips for Endomorphs

Endomorphs should train with weights and cardio to maximize fat loss. Useful training strategies include:

• 3 to 5 cardio sessions per week
• High-intensity interval training (HIIT)
• Heavy compound lifts with low reps
• Circuit training workouts
• Train each muscle group 1-2 times per week
• Minimal rest between sets
• Add supersets and drop sets
• Emphasize free weights over machines

Full body workouts or upper/lower splits work well to burn calories and build lean muscle. Weight training boosts metabolism to help endomorphs burn fat.

Mesomorph Body Type

Mesomorphs typically have solid, muscular frames with well-defined muscles. They find it easier to build muscle than the other body types.

Other defining mesomorph traits include:

• Rectangular, athletic build
• Hard, defined muscles
• Gains muscle easily
• Visible muscle separation
• Wide shoulders, narrow waist
• Responds quickly to exercise
• Fast metabolism

Mesomorphs have responsive muscle fibers that grow rapidly in response to strength training. They can pack on mass even on a caloric deficit.

Diet Tips for Mesomorphs

Here are effective diet strategies for a mesomorph body type:

• Eat plenty of lean protein like chicken, fish, eggs
• Consume complex carbs before and after workouts
• Eat smaller meals more frequently
• Carb cycle by lowering carbs on rest days
• Stay hydrated to support muscle recovery
• Supplement with protein, creatine, BCAAs
• Limit junk food and empty calorie drinks

Mesomorphs need to fuel their workouts and recovery with quality nutrition. Complex carbs and lean proteins should make up the majority of their diet.

Training Tips for Mesomorphs

Mesomorphs respond extremely well to heavy weight training with compound lifts. Useful workout strategies include:

• Train major muscle groups 2-3 times per week
• Low rep sets in the 5-8 range
• Focus on progressive overload
• Use heavy weights close to maximum
• Allow for full recovery between intense sessions
• Go heavy on squats, deadlifts, bench press
• Add plyometrics, sprints, or HIIT 1-2 times per week

Challenging their muscles with heavy weights helps mesomorphs further build their genetic muscle potential. A well-designed training split is key.

Ectomorph Body Type

Ectomorphs naturally have long, thin frames with lean muscle mass. They struggle to gain weight or build muscle. Fat accumulation is minimal.

Other ectomorph characteristics include:

• Slim, thin, lanky build
• Fast metabolism
• Difficulty gaining weight or muscle
• Lean muscle mass
• Small joints and shoulders
• Limited body fat storage
• Gets fatigued or overtrained easier

Due to their high metabolisms and responsive muscle fibers, ectomorphs need specialized nutrition and training plans.

Diet Tips for Ectomorphs

Here are effective diet strategies tailored for the ectomorph body type:

• Eat calorie-dense foods to gain weight
• Increase overall caloric intake
• Consume plenty of protein and complex carbs
• Never skip meals before or after workouts
• Snack frequently between meals
• Drink calorie-rich smoothies and shakes
• Add calorie-dense nuts, dairy, dried fruit
• Use weight gain shakes and supplements if needed

Ectomorphs need to overcome their hyper-fast metabolism by eating larger quantities of calorie-dense whole foods to gain size.

Training Tips for Ectomorphs

Ectomorphs should train with higher volume and frequency to maximize muscle growth. Effective training strategies include:

• Train each muscle group 2-3 times per week
• High weekly training volume and frequency
• Higher rep ranges in the 8-12 range
• Shorter rest periods of 60-90 seconds
• Use moderately heavy weights
• Go for muscle pumps and fatigue
• Split body parts over 4-5 days per week
• Allow for full recovery and proper nutrition

Higher volume training stimulates maximus muscle growth and damage in ectomorphs. Allowing for full recovery prevents overtraining.

Identifying Your Body Type

Not everyone falls neatly into one somatotype. You can have a mix of ectomorph, mesomorph, and endomorph traits.

Here are tips for identifying your predominant body type:

• Look at your muscle building potential
• Analyze where and how easily you store fat
• Consider your metabolism speed
• Examine your natural waist-to-shoulder ratio
• Determine how easily you gain and lose weight
• Check where weight distributes on your frame

Have an experienced personal trainer or health professional help determine your body type if uncertain. They can then tailor diet and training recommendations.

Body Type Testing and Calculations

There are various ways to test and calculate your likely somatotype category:

• BMI - High BMI indicates endomorph, low ectomorph
• Body fat % - Higher fat endomorph, lower fat ectomorph
• Waist to hip ratio - Can indicate fat distribution tendencies
• Caliper skin fold test - Measures body fat percentage
• Hydrostatic weighing - Considered the gold standard body fat test
• DEXA scan - Provides a detailed body composition analysis

These methods can provide quantitative data to further verify subjective body type analysis. Tracking measurements over time shows changes.

Sample Endomorph Diet and Workout

Here is a sample diet and workout plan tailored for an endomorph body type looking to lose fat and get more toned.

Endomorph Diet Plan

A sustainable fat loss diet for endomorphs should provide a moderate daily calorie deficit. Here is a sample 2000 calorie diet plan:

Meal 1

• 1/2 cup oatmeal cooked in water with cinnamon
• 1 scoop whey protein powder
• 1/2 cup mixed berries

Meal 2

• 4 oz grilled chicken breast
• 1 cup mixed greens salad with balsamic vinegar
• 1/2 avocado

Meal 3

• 4 oz grilled salmon
• 1 cup roasted brussels sprouts
• 1 small sweet potato

Meal 4

• 1 scoop whey protein powder
• 1 tbsp natural peanut butter
• 1/2 banana

Meal 5

• 4 oz lean ground turkey
• 1/2 cup brown rice
• 1 cup steamed broccoli

This meal plan provides a balanced ratio of protein, healthy fats, and complex carbs to support fat loss.

Endomorph Workout Routine

Here is a 4 day upper/lower body split workout that combines weights and HIIT for endomorphs:

Upper Body

• Barbell Bench Press - 3 sets x 6 reps
• Seated Row - 3 sets x 6 reps
• Shoulder Press - 3 sets x 6 reps
• Lat Pulldowns - 3 sets x 10 reps
• Bicep Curls - 3 sets x 10 reps
• Tricep Extensions - 3 sets x 10 reps

Lower Body

• Squats - 4 sets x 6 reps
• Leg Press - 3 sets x 10 reps
• Leg Curls - 3 sets x 10 reps
• Calf Raises - 5 sets x 15 reps

Full Body HIIT

• Jump rope - 60 seconds
• Bodyweight squats - 15 reps
• Push-ups - 10 reps
• Mountain climbers - 30 seconds
• Plank hold - 60 seconds

Do HIIT 2-3 times per week after weights or on non-lifting days. This combines heavy compound lifts with calorie-burning HIIT.

Sample Mesomorph Diet and Workout

Here is a sample diet and workout tailored for a mesomorph wanting to build lean muscle mass:

Mesomorph Diet Plan

A muscle building diet for mesomorphs should provide a caloric surplus from quality sources. Here is a sample 3200 calorie diet plan:

Meal 1

• 3 eggs scrambled with 1/2 cup egg whites
• 1 cup oatmeal
• 1/2 cup mixed berries

Meal 2

• 8 oz chicken breast
• 1 cup brown rice
• 1 tbsp olive oil
• 1 cup vegetables

Meal 3

• 1 scoop whey protein
• 1 banana
• 1 tbsp peanut butter

Meal 4

• 8 oz lean ground beef
• 1/2 cup brown rice
• 1 cup mixed vegetables

Meal 5

• 6 oz salmon
• 1 sweet potato
• 1 cup broccoli

This meal plan provides enough lean protein, complex carbs, and healthy fats to fuel muscle building.

Mesomorph Workout Routine

Here is a 4 day upper/lower body split for mesomorphs to build muscle:

Upper Body

• Bench Press - 4 sets x 5 reps
• Overhead Press - 4 sets x 5 reps
• Bent Over Rows - 4 sets x 6 reps
• Lat Pulldowns - 3 sets x 8-10 reps
• Bicep Curls - 3 sets x 8-10 reps
• Skullcrushers - 3 sets x 8-10 reps

Lower Body

• Squats - 4 sets x 5 reps
• Deadlifts - 4 sets x 5 reps
• Leg Press - 3 sets x 8 reps
• Leg Curls - 3 sets x 10 reps
• Calf Raises - 5 sets x 15 reps

Focus on progressively overloading the major compound lifts with low reps and heavy weights to maximize muscle growth.

Sample Ectomorph Diet and Workout

Here is a sample ectomorph diet plan and workout to build muscle and gain weight:

Ectomorph Diet Plan

Ectomorphs need a substantial caloric surplus and plenty of protein to gain size. Here is a 3500 calorie sample diet:

Meal 1

• 2 cups granola cereal with 1 cup whole milk
• 1 banana
• 2 scrambled eggs

Meal 2

• 8 oz chicken breast
• 1 cup brown rice
• 1 cup mixed vegetables
• 1 tbsp olive oil

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.