The 3 Different Body Types: Which One Are You?

Kilo Fit

Kilo Fit

May 18, 2020 — 5 mins read

Generally, you fall within one of three different body types: ectomorph, mesomorph, or endomorph. Each of them is unique and offers different benefits.

But why bother with knowing your body type in the first place? 

When you know your body type, you can customize your workout and diet plan to it. Each body type responds differently to different diets or workouts. Thus, it can help you achieve your goals in the best and most efficient way possible.

In this article, we’ll explore the three different body types, provide recommendations for better results, and explore possible issues.

Ectomorphs have a build similar to marathon runners

Ectomorphs have a build similar to marathon runners

The Ectomorph

An ectomorph is long and lean. They have little body fat, but also not that much muscle. They have a build similar to marathon runners. Some even might describe their frame as ‘delicate.’ Typically, the ectomorph struggles to gain weight, both muscle and fat, due to their fast metabolism. However, that doesn’t mean it’s impossible to gain muscle and strength. You just need to go about it the right way.

Recommendations for Better Results:

Usually, an ectomorph can already overeat without any repercussions. Yet, diet choices shouldn’t be ignored. As an ectomorph, you’ll want to combine resistance training with a diet containing high-quality carbs, proteins, and fats. 

Aim for 25-30 grams of protein at each meal to ensure you put on muscle mass - not fat. You can also consume four meals a day on the days you train. Further, you’ll want to combine power and resistance movements. This may mean doing more compound movements to activate more muscles and thus, put on more muscle mass.

Possible Issues:

It may take some time to put on muscle, and during this time, you may have to make adjustments as you go. Some individuals find using supplementation or protein powder can help boost this process.

Strengths:

An ectomorph rarely has to worry about putting on excess weight. You can often eat more carbs than the other body types without weight gain. In turn, this can protect you from various chronic diseases that occur due to obesity or being overweight.

Where to Start?

The only way to know what you’re eating is to track it. This is especially important for your protein intake. When it comes to training, slowly ease into a resistance routine. Start with basic lifts, such as the chest press, deadlift, and squat, while finishing your routine off with isolation exercises. Hitting the gym regularly, about three times a week, will ensure steady progress and gains.

Mesomorphs can often lose or gain weight fairly easily

Mesomorphs can often lose or gain weight fairly easily

The Mesomorph

The mesomorph body type falls in the middle. They are neither overweight nor underweight, and can often lose or gain weight fairly easily. They can also be lean and muscular with little effort. Generally, they are also well-proportioned.  They further tend to be the natural athlete, with innate power and speed capabilities.

Recommendations for Better Results:

As a mesomorph, you usually don’t have to work too hard to achieve results. Moderately lifting weights allows you to tone up. But you’ll also want to include some aerobic activity as well, such as HIIT, endurance training, or plyometrics. This can ensure your heart stays in tip-top shape. It might also help to throw in a yoga session every week to help with lengthening your muscles, achieving a well-rounded routine. 

Mesomorphs should also examine their nutrition. It’s recommended that mesomorphs eat similar amounts of fats and proteins, with moderate carbohydrate amounts. 

Possible Issues:

While a mesomorph can gain results easily, putting on excess weight can still become an issue if aerobic activity or general physical activity is ignored. Ensure you maintain a moderate exercise regime to prevent obesity and lower your risk of chronic diseases. 

Strengths:

A mesomorph can transform their body with minimal effort. This can be encouraging when striving to reach your goals, since you may see results fairly early on.

Where to Start?

Ease into a regular exercise routine. Aim to lift weights a couple of times a week with a few cardio sessions and a yoga session. This is the ideal balance. Further, it may help to also track your food intake at the beginning to help you get on the right track. Make sure you’re eating enough proteins and fats to help progress your goals.

Endomorphs tend to have more strength than the other body types.

Endomorphs tend to have more strength than the other body types.

3. The Endomorph

Endomorphs often store fat easier than the other two body types, and typically this fat appears in their lower body. Their build is also frequently wider and stockier. Their metabolism is slow, but they tend to have more strength than the other body types.

Recommendations for Better Results:

Interval training can help an endomorph keep their body fat percentage at a reasonable level since it keeps their heart rate up throughout their training session. It also can encourage strengthening and muscle growth, while promoting good heart health. Heavy weight training can also impact an endomorph’s body by toning and strengthening their overall physique. If you forgo interval training and just focus on strengthening, you’ll want to also perform cardio on your rest days.

As an endomorph, you need to pay close attention to your diet. With a slow metabolism, weight gain can creep up on you. Aim to eat less carbohydrates and more quality protein food items. When consuming carbohydrates, stick to complex carbs, which will make you feel fuller longer.

Possible Issues:

An endomorph has to watch what they eat. If they consume too many carbohydrates and fats, they may put on excess weight which could be hard to lose - especially with their slower metabolisms.

Strengths:

An endomorph is naturally strong, which should make the heavy weight lifting that much easier. 

Where to Start?

As with any other body type, tracking your food intake can show you where you are at versus where you need to be. Look at your food and start incorporating more protein. Further, you’ll want to switch out your carbohydrates for complex carbs and ditch any unhealthy or prepackaged food items which could contribute to a slower metabolism.

When starting a regular exercise routine, gradually and slowly ease into it - as per starting any new exercise program. Start with interval training, including a mix of cardio and weight lifting. Ensure you take at least one rest day throughout your week.

Know Your Body Type & You’ll Know How to Transform It

When you know your body, you’ll be able to understand how it will respond and plan accordingly. This way, you can reach your goals directly as opposed to trying all kinds of different workouts or diet plans. And when you realize fitness and nutrition is your passion, you can start helping others achieve the same. Take our education course to become a coach and begin helping people start their journey toward a better life today.

Do you think you could help others get fit and offer personalized advice? Complete our quiz and become a wellness coach in 1 month!

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