The 3 Body Types
There are three general categories of body types: Ectomorph, Mesomorph, and Endomorph. Body type doesn’t just describe the way a person looks. It can also describe how you respond to food intake and what your hormonal and sympathetic nervous system (SNS) characteristics are. These factors can influence how you respond to diet and training. Understanding your body type will help you successfully plan your strength training and diet regiment.
Ectomorph
Ectomorphs are often able to overeat while gaining little to no extra weight. They tend to have little body fat, muscle and bone mass. Ectomorph’s need a large amount of calories to gain weight. Workouts should be short & intense focusing on big muscle groups. Generally, ectomorphs lose fat very easily so cutting back to lean muscle shouldn't be a problem.
Ectomorph Traits:
Small “delicate” frame and bone structure
Classic “hardgainer”
Flat chest
Small shoulders
Thin
Lean muscle mass
Finds it hard to gain weight
Fast metabolism
Food Intake:
Because Ectomorphs struggle to add size to their frame, it will take some hard work and dedication to put on muscle mass. The have a fast metabolic rate and a high carbohydrate tolerance which causes them to burn calories too efficiently, preventing them from putting on weight.
Ectomorphs should be eating a greater percentage of high carb foods all throughout the day. They should get more carbs during/post workout than any other time of the day. Carbs should include some starchy, whole grain, unprocessed carbs that are eaten at every main meal along with a variety of veggies and/or fruits. They should also stick to quality sources of protein and healthy fats.
Training:
Strength Training with limited cardio is best for Ectomorphs, and it is recommend to use simple routines with heavy compound movements and minimal isolation movements per muscle group.
Rest time should be kept between 2-3 minutes as much as possible. Take at least 1 rest day a week.
Mesomorphs
Mesomorphs have a medium sized bone structure, athletic body, and they typically have a considerable amount of lean mass. Mesomorphs tend to be testosterone and growth hormone dominant, which leads to easier muscle gain and maintenance of a lower body fat percentage.
The Mesomorph is the best body type for bodybuilding since they respond best to weight training which causes muscle gain to be seen quickly. The downside to mesomorphs is they do gain fat easily so they must watch their calorie intake. Because of this, it helps to use combination of weight training and cardio during workout routines.
Mesomorph Traits:
Athletic
Generally hard body
Well defined muscles
Rectangular shaped body
Strong
Gains muscle easily
Gains fat more easily than ectomorphs
Food Intake:
Mesomorphs typically do best on a diet consisting of a balance of carbohydrates, proteins, and fats. Protein coming from lean sources such as fish, eggs, poultry and yogurt to build strong muscles and encourage muscle growth. Complex carbohydrates such as green vegetables, whole grain foods and low-glycemic fruits provides enough energy to make it through demanding workouts. Mesomorphs also tend to have a moderate carb tolerance, meaning you should likely minimize simple carb foods. Breakfast and pre/post workout should include some simple carb foods. while less dense carb foods and more lean proteins, veggies, fruits and nuts are spread though out the day.
Training:
Mesomorphs are naturally strong and respond quickly to exercise. Multiple weekly resistance training sessions using moderate to heavy weights with limited rest between sets are best. Compound exercises should be the focus for mesomorphs.
Endomorphs
Endomorphs have a larger bone structure with higher amounts of total body and fat mass. This extra body fat is more difficult to remove. The endomorph body type gains fat very easily. Endomorph’s are usually a shorter build with thick arms & legs. Their muscles are strong, especially the upper legs, and are naturally strong in leg exercises like squatting. They also tend to be insulin dominant, leading to a greater energy storage, including both lean mass and fat mass, and also mean a lower carbohydrate tolerance.
Endomorphs often feel as though they are destined to be overweight or even obese but that doesn't have to be the case. They just have to make a conscious effort to do the things their bodies should be doing for them automatically. If their metabolism is sluggish, they need to eat the right foods to fire up their metabolism. Endomorphs need to work extra hard in the gym and be more strict on their diets to reach their goals.
Endomorphs Traits:
Soft and round body
Gains muscle and fat very easily
Is generally short
"Stocky" build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not so well defined
Food Intake:
Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed after exercise, with their ideal intake around 25% carbs, 35% protein, and 40% fat. They are not very carb tolerant so it is best for them to avoid high carb/starchy carb foods outside of their pre/post workout meals. This means only proteins, fats, veggies and fruits throughout the day.
Training:
When it comes to training, endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat and not muscle. To keep fat gain to a minimum, endomorphs must always train using cardio as well as weights. Although weight training should be the main focus with each workout, cardio must be included also. An increased amount of muscle mass will increase their base metabolic rate, decreasing their chances of storing/holding onto fat.
A COMBINATION OF BODY TYPES
Although this is a great guideline to follow so you are able to eat and train for your specific body type, these body types are not set in stone, Most people have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. The most important factor is that you are staying active and eating a healthy and balanced diet.