While trying to reach your fitness goals, have you ever wondered, ‘”what’s my body type?”
Whether you are an endomorph, ectomorph, or mesomorph, you can determine how easy it is for you to reach a goal that may be different from someone of a different body type.
What are the three main body types?
The three different body types are endomorph, mesomorph, and ectomorph.
These body shape types known as somatotypes were developed by psychologist William Herbert Sheldon in the 1940s.
Some aspects of his systems were proven wrong, but modern research does back up that your body type affects your athletic and physical performance.
One study published by PLoS One in 2018 found that mesomorphs performed better than ectomorphs at lifting tests.
A study published by the British Journal of Sports Medicine found that mesomorph-ectomorphs showed the greatest potential to improve aerobic capacity in training.
Although you’re not completely bound to only one of the 3 three body types, research confirms that proper nutrition and a training routine can affect your body type.
What are endomorphs?
An endomorph has a stocky build with round features. Endomorphs are typically known as the “chubby” people but there can be fit endomorphs.
They’re usually shorter and rounder than ectomorphs and mesomorphs, but they’re not necessarily fat.
Endomorph bodies typically have heavier bone structures, a squarer torso with wider waists and hips.
They also tend to have a slower metabolism which contributes to higher body fat percentages.
What is an ectomorph?
Of the three body types, ectomorphs are generally taller than average, often with long arms and legs. They tend to have a slim build with little muscle definition.
Ectomorphs may find it difficult to gain weight or muscle mass because they burn calories so quickly.
However, this can be beneficial in sports where speed is advantageous I.e., sprinting or gymnastics.
What is a mesomorph?
The most desired body type, mesomorphs have the perfect balance of speed, strength, and endurance in their genes!
They are naturally well-built with strong muscles that look great without being too bulky.
Mesomorphs lose weight easily when they diet but maintain muscle mass when they lift weights.
They build lean body mass quickly and usually have a flat stomach.
Body Shape Quiz
This 3 body type quiz will help you to find out your body type so you can program your workout style and diet to reach your goals!
1. What’s most prominent when looking in the mirror?
- A. Bone
- B. Muscle
- C. Body fat
2. Shoulders are:
- A. Shoulders are narrower than hips
- B. Same width as hips
- C. Shoulders are wider than hips
3. When trying to wrap your middle finger and thumb around your wrist, what happens?
- A. Middle finger and thumb overlap
- B. Middle finger and thumb barely touch
- C. There’s a gap between your middle finger and thumb
4. History of your weight
- A. Struggles to gain muscle or fat
- B. Gain or lose weight pretty easily
- C. Gain weight easily but struggle to lose weight
5. If you stopped exercising and took a break for a few months, what would happen to your body?
- A. Lose muscle quickly
- B. Body wouldn’t change much
- C. Body would get soft and possibly gain weight
6. If you put on jeans, where on your body do they get tight or stuck?
- A. They don’t, and you have to keep them up with a belt
- B. It requires a little work to get them over your strong thighs
- C. They get caught on your butt or belly
7. Describe your body bone structure
- A. Small frame
- B. Medium frame
- C. Relatively large frame
8. Your forearms look
- A. Small
- B. Average
- C. Big
9. Your body tends to
- A. Stay Skinny
- B. Stay lean and muscular
- C. Carry extra fat
10. Your body looks
- A. Long and narrow
- B. Square
- C. Round and soft
Endomorph, Ectomorph, Mesomorph: How to Figure Out Your Body Type
Add up the number of your responses that were A, B, or C.
Getting mostly A’s, you’re an ecto, if mostly B’s, you’re a meso, if mostly C’s, you’re an endo.
You’re a hybrid if you ended up being divided fairly evenly between two of the letters.
Answers that were split between A and B, you’re an ecto-mesomorph.
You’re a meso-endomorph if your answers were split between B’s and C’s.
If your answers were even between A’s and C’s, you’re an ecto-endomorph.
What is Eating for Your Body Type Diet?
Some people are lucky enough to have a naturally ideal body type.
They can eat anything they want without gaining an ounce, and they stay looking good no matter what.
The rest of us need to be more careful about what we eat if we want to maintain our weight or reach our fitness goals!
If you’re one of those unlucky few, it’s time to learn how eating for your body type can help you reach your goals.
Learning how to eat for your body type is all about understanding which foods will give you the best macronutrient profile for your fitness goals.
And when it comes down to it, this is all that matters because feeling bad equals not being motivated to do anything.
Diet for Endomorph Body Type
The best diets for endomorphs require a lot of protein for muscles to grow properly and to stay healthy.
Endomorph macros should generally be around 20-40-40 for carbs, protein, and fat.
Endomorphic people tend to be more sensitive to sugar intake, which means that their blood sugar levels can fluctuate easily.
Their metabolism is often slower so it takes them longer to process food.
Most of the time, endomorphs have a harder time losing weight because they have a higher percentage of body fat than other types of builds do.
Endomes don’t store as much glycogen as other types either so they’ll feel tired after prolonged exercise.
Foods for endomorphs should be high in protein and fiber to keep their muscles healthy, while also staying active by exercising regularly.
They need to eat smaller amounts of food more frequently throughout the day so they don’t become hungry or feel fatigued afterward.
Endomorphic people are usually good with moderation because if they over-indulge, they gain weight easily.
To help with fat loss for endomorphs, use a calorie calculator or macronutrient calculator to establish a deficit.
A diet plan for endomorph body types should avoid junk food and high-calorie, processed foods.
A sample meal plan for endomorphs could consist of:
Breakfast: Eggs and spinach
Snack: Protein bar
Lunch: Roasted turkey lettuce wraps
Snack: Veggies and hummus
Dinner: Chicken with zucchini noodles and quinoa
Diet for Ectomorph Body Type
An ectomorph is a person who has a slim, delicate build and can be prone to weight loss.
For an ectomorph, bulking is more difficult than the other two body types.
What foods should ectomorphs eat?
The best diet for an ectomorph body is one that balances protein intake with carbohydrates to maintain muscle mass and avoid excess fat storage.
Healthy fats are also your friend and a great way to help put on weight when you’re struggling to.
If you’re an ectomorph looking to gain weight, it’s important to eat at least three meals per day.
Try not to go more than five hours without eating something.
Experts recommend choosing lean proteins such as skinless chicken breast or fish like tilapia, which are high in omega-3 fatty acids and low in saturated fats.
Vegetables such as broccoli, spinach, carrots, and peppers should also be incorporated into each meal.
They provide fiber and they offer a lot of vitamins that support the immune system.
Sample meal for an ectomorph could consist of:
Breakfast: Oatmeal with fruit and nuts
Snack: Protein Shake
Lunch: Salad with chopped veggies, topped with chicken and vinaigrette
Snack: Piece of fruit and nuts
Dinner: Grilled shrimp and broccoli with quinoa
Diet for Mesomorph Body Type
The mesomorph body type is characterized by an athletic, muscular build.
They tend to have a fast metabolism that can be problematic for some people.
Mesomorphs should try to divide their daily calories evenly between the three macronutrients.
If you are a Mesomorph, the following tips will help you maintain your weight while still eating enough food to fuel your high-energy lifestyle.
Eat breakfast every day.
Breakfast is the most important meal of the day because it gives you energy and helps control your appetite for hours afterward.
A healthy breakfast should contain protein (such as eggs or ham), complex carbohydrates (such as oatmeal), and low-fat dairy products.
Avoid sugar as it makes us crave more sugar, so try to avoid it at all costs. If there’s no substitute available, have just one teaspoon.
Unsweetened tea, coffee, and green teas are great alternatives to sweet drinks.
Avoiding sugar will help you lose weight in the long run by keeping your blood glucose levels stable so that you don’t have any energy peaks or dips during the day.
Eat smaller meals more frequently throughout the day instead of eating three large meals daily.
This will help you avoid overeating and keep your metabolism going strong so that you burn more calories than you consume.
It also helps to maintain a steady blood glucose level throughout the day, which keeps us from feeling tired or hungry between meals.
Try not to eat after dinner because this can disrupt sleep quality and make it harder to maintain a healthy weight.
Sample meal for a mesomorph diet plan could consist of:
Breakfast: Toast with scrambled eggs
Snack: Protein bar and fruit
Lunch: Salad with chopped veggies, chickpeas, and dressing
Snack: Veggies and hummus
Dinner: Chicken, roasted veggies, and a sweet potato
Working Out Based On Your Body Type
Workout plans for endomorphs
The main goal is weight loss for endomorphs and being able to adapt to a lifestyle to keep the weight off.
Should endomorphs weight train?
An Endomorph workout plan should focus on stimulating the metabolism by getting regular cardio, training with moderate weights, and limiting rest periods.
The best workouts for endomorphs will allow them to gain muscle while burning fat.
The increased muscle mass will also increase their metabolism making it easier to burn more weight.
They must focus on proper eating and getting adequate cardio along with their workouts.
Workout plans for ectomorphs
Skinny ectomorphs should focus on gaining weight via lean muscle rather than fat.
Train at a slower pace with longer resting periods to ensure your metabolism is not sped up throughout the routine.
You can do cardio, but try to refrain from doing intense cardio if your goal is weight gain.
Listen to your body and be careful about overtraining or you’ll never make any progress.
Focus on compound exercises and lift heavy!
Workout plans for mesomorphs
If you found that you’re a mesomorph, ohhh how I envy you!
Your body responds to stress from lifting quickly and you can quickly add muscle mass to your frame while burning fat.
Mesomorph workout plans allow you to train often and longer than the other two main types.
Train consistently, but be careful about overdoing it or you may be doing more harm than good!
You can train with moderate or heavy weights based on your goals.
Once you’re happy with all your easy gains, just train to maintain your size and make sure you eat for your goals.
Workouts for mesomorphs should involve pushing yourself and creating new goals and aim for PR’s to keep your workouts interesting.
Why is mesomorph the best body type?
This body type has a lower body-fat level which makes it great for bodybuilding while being able to gain muscle or lose fat with little effort compared to the other body types. Results also show that the body type is considered the most attractive.
Why can ectomorph be the best body type?
With a faster metabolism than the other types, it makes it easier for you to stay lean which gives off the appearance that you can eat whatever you want. Lean physiques are considered attractive, but not as attractive as more muscular physiques. You also are less at risk for cardiac problems.
Can Endomorphs get abs?
You can get abs, but due to your genetic predisposition, you will have to work harder at it than the other body types. You will have to be very careful with your diet. Also, you should focus on including cardio to help burn some of the extra fat to allow your abs to show through.
No matter what your body type is, you can still change it to improve your physique.
Your body type will just mean that you may have to work harder than others to obtain the same results.
As an ectomorph my whole life, I get it.
All you can do is play with the cards you’ve been dealt and improve yourself to the best of your ability.
I hope this post was helpful and feel free to share it with your friends so they can see what they need to do to make a change too!