Download Body Types

“I eat like a horse and
never put on weight.”
Ectomorphs
The ectomorph type is characterized by a slender, lean body with little muscle
mass and low body-fat levels. In the bodybuilding world, ectomorphs are referred
to as "hard gainers" because they have difficulty adding muscle mass.
The Characteristics
• Small and delicate bone structure
• Narrow shoulders and hips
• Flat chested
• Fast metabolism which makes it difficult to gain muscle or fat
• Thin
Benefits
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Light frame makes them suited for aerobic activity like gymnastics.
Smaller body surface area also enhances their suitability for endurance
activity.
• Their body is better at thermo regulation, important in endurance-based
sports.
Nutrition
•
•
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Ectomorphs should eat frequently throughout the day.
They are more tolerant of carbohydrates and can handle a higher percentage
of carbohydrate in the diet.
They should look into fluids such as shakes and juices to add overall calories
if having difficulty gaining weight.
Post workout shakes are perfect for ectomorphs looking to build muscle.
Endomorphs
The endomorph is typically overweight. Their body is characterized as soft and
round. Endomorphs struggle with weight loss but tend to gain muscle and fat easily,
making training gains less visible.
The Characteristics
• Athletic
• Soft body
• Wide shoulders and wide hips
• Round physique
• Gains muscle and fat easily
• Difficulty in losing weight
Benefits
” I was born overweight and I
have always been
overweight. If I even just look
at a piece of bread I put on
weight.”
•
At Best in size benefits sports such as rugby where bulk is useful, provided it
can be moved powerfully.
• Tend to have large lung capacity which can make them suited to sports such as
rowing.
• They can increase muscle mass much more easily than ectomorphs.
Nutrition
•
Endomorphs are more sensitive to carbohydrates and should focus on lower
carbohydrate intake as well as natural, whole, and unprocessed carbohydrates.
• They respond well to higher protein and fats in the diet, especially fish oil.
• They are more prone to carbohydrate cravings and should integrate a
significant amount of fiber, protein, or fats with every meal to slow digestion
and minimize the impact of carbohydrate on blood sugar.
• They should avoid eating carbohydrates shortly before the workouts in order to
keep insulin levels in the bloodstream low. Following the workout, they should
wait one hour before eating in order to encourage more fat to be broken down
to replenish short-term energy stores.
Endomorphs are naturally strong and generally have little trouble gaining muscle and
strength. However, the gains will be hidden under a layer of fat, so the main focus of
training programme should be fat-burning cardiovascular activity. They should aim to
perform a cardio workout 3-6 days per week
Mesomorphs
Mesomorphs are named after the mesoderm, the tissue that becomes the
musculoskeletal system (muscles and bones). Mesomorphs tend to have the "dream
physique" many people aspire to. They are lean and heavily muscled. They gain
muscle and lose fat rather easily, and in fact most can maintain shape with little
exercise or attention to nutrition.
The Characteristics
• Athletic
• Wide shoulders and narrow hips
• Gains muscle easily
• Lose fat easily
• Hard and muscular body
Benefits
• Respond well to cardiovascular and resistance training.
• Can sustain low body fat levels.
• All muscle groups can be used to derive positive training adoption.
• Depending on the sports' needs, they can easily gain or lose weight.
Nutrition
•
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Mesomorphs respond well to a balanced nutrition plan that has similar amounts
of protein and carbohydrates, with slightly higher carbohydrates.
While mesomorphs maintain their weight easily, they should still focus on
natural, whole foods to maintain optimal health.
Body Types - Whats your Type?