3 Body Type

3 Body Type Defined

Endomorph, Ectomorph, and Mesomorph are the three types of body. What do they stand for? They are;

  • Ectomorph: The ‘hard gainer’ or slim/petite
  • Endomorph: The easy weight gainer (although this usually indicates non-quality weight gain of a round/soft (endomorph)
  • Mesomorph: The ideal easy to lose, easy to gain body type, the athletic/muscular

But don’t give up if you fear you won’t be able to achieve in a weightlifting or nutritional regimen. Although genetics can influence your body shape or type, results are achievable for everyone with the correct weight control strategy.

Ectomorphs can eat almost anything they want and not gain weight, but gaining weight can be difficult for them. Endomorphs struggle with weight loss; they can acquire 3 pounds just by looking at a pizza while mesomorph can have a low-calorie week and lose a few pounds, followed by a high-calorie week and gain a pound or two.

This result might be a blessing or a curse depending on the ambitions of each person with each body type. If an endomorph wants to gain weight, he will have no issue doing so; if an ectomorph wants to lose weight, he will have no trouble doing so.

1. Ectomorph

Ectomorph Body Type

Typical Characteristics:

  • Long and lean
  • Delicate frame
  • “Hardgainer” – Finds it difficult to build muscle and fat
  • Body similar to a marathon runner
  • Fast metabolism


If you have an ectomorph body type, you will find it challenging to acquire muscle as well as fat. To assist with this, try focusing on compound movements rather than separate movements. This is due to the fact that you will use more muscle groups in a single workout. The bench press, for example, uses your shoulders and elbow to work out muscles in your chest, shoulders, and triceps. The bicep curl, on the other hand, is a solitary action that just works the bicep.

While you should not completely avoid isolation exercises in your training, your primary focus should be on the large compound exercises. Then, as an add-on or to end an exercise, use isolation motions.


Those with the ectomorph body type can consume more carbohydrates than endomorphs and mesomorphs. This does not, however, imply that you may eat everything you want and not have it influence your body. However, it is recommended to stick to complex carbs, which can keep you feeling satiated for longer. It will also aid in the delivery of protein to your muscles, allowing them to grow. This includes brown rice and brown bread.


2. Endomorph

Endomorph Body Type

Typical Characteristics:

  • Stocky build
  • Wider body
  • Stores fuel (both muscle and fat) in the lower half of their bodies
  • Has more muscle as well but usually, this comes with more fat
  • Has the best strength advantage out of the three different body types but may find it difficult to stay lean
  • Slow metabolism


Endomorphs should increase their intensive aerobic activity by focusing on interval training such as HIIT (high-intensity interval training) over LISS to assist shock the body into reducing fat (low-intensity steady state cardio). They should train their entire body rather than just one area if they want to see benefits.

Endomorphs should combine hypertrophy (muscle gain – heavier weight, fewer reps) with conditioning to boost their metabolism even further. This manner, your metabolism will be revved up even after you’ve finished your workout.


Endomorphs do require a more restrictive diet than the others. Endomorphs, as opposed to ectomorphs, should consume fewer carbohydrates while increasing their protein intake. They should eat more complex carbs instead of simple carbs like white bread.


3. Mesomorph

Mesomorph Body Type

Typical Characteristics:

  • Middle of the body types
  • Can be lean and muscular simultaneously
  • Natural athletics build with well-defined muscles


Mesomorphs find it easier to gain muscle and shed fat than ectomorphs and endomorphs. This is why, with the mesomorph body type, you don’t have to go outrageously hard on the weights to see results. You can progress while lifting moderately.

However, it is also important to include some cardiovascular exercise because, while they can lose fat more easily than mesomorphs, this does not mean they are fully immune. Aerobic exercise will help to raise your heart rate and get your blood moving.


If you have a mesomorph body type, your diet should include an equal quantity of protein and fat, with a moderate amount of carbohydrate to balance things out. You should still focus on complex carbohydrate, like I indicated with the ectomorph and endomorph body types, to help give your body energy and keep you full in a sustainable and healthy way.


Combination of Two Body Types

There is no one-size-fits-all solution for these three distinct body types. You can be a combo of two types, with traits from both:

  • Endomorph and Ectomorph
  • Endomorph and Mesomorph
  • Ectomorph and Mesomorph

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