Determining which body type you fit into will have a huge impact on how your body responds to nutrition and exercise.
Australian Wholesale Health Products shares with us the descriptions of the three main body types, and how to make the most from your nutrition and training. There are three main body types, but you may fit into a combination of two body types.
Can eat whatever they want
Get full easily
Small chest and buttocks
Difficulty building muscle
Difficulty gaining weight
Low body fat
Narrow frame (“pencil frame”)
Examples of male ectomorphs include:
Neil Patrick Harris
Examples of female ectomorphs include:
Training Routine – Lift heavier weight, lower reps, minimal cardio.
Nutrition – Eat higher amounts of carbs, increase protein, high density foods, can enjoy eating unhealthy foods in moderation.
Low body fat
Seems to put on muscle easily
Seems to burn fat easily
Eats in moderation
Examples of male mesomorphs include:
Examples of female mesomorphs include:
Training Routine – Medium-heavy weight, medium reps, balance with cardio (HIIT). Change training/program up every 6 or so weeks.
Nutrition – Track Macros (or Meal Plan), Eat whole grains, good fats, vegetables, fruit, processed foods in moderation, regular small meals. Mesomorphs respond well to nutrition change.
Large amount of fat accumulation
Often fatigue easily
Try various diet and exercise programs to failure
Cannot seem to drop weight
Eat larger meals or several smaller sized meals
Low muscle definition due to adipose tissue
Examples of male endomorphs include:
Examples of female endomorphs include:
Training Routine – Medium weight, high reps, regular cardio (HIIT)
Nutrition – Track macros closely, avoid alcohol as much as possible, increase vegetables and water, small amounts of fruit, small-medium amounts of carbs, whole grains, stay away from processed foods, everything in moderation (don’t cut), regular small meals