Knowing the Body Types | Ectomorph, Endomorph, and Mesomorph
Jul 25th, 2010 by Enrico
Before you can embark on a fit and healthy lifestyle, it is important to understand your body type. The three main body type categories include: Ectomorph, Endomorph, and Mesomorph. These body types are influenced entirely by genetics and can significantly determine the rate at which your body loses fat and gains muscle.
The Ectomorph
The Ectomorph has a body shape that is smaller and more delicate in appearance in comparison with the other types. Common references to the ectomorph include “hard-gainer” or “ruler-shaped.”
Fat Burning Rate: Fast
Muscle Growth Rate: Slow
Energy Endurance: High
Advantages/Disadvantages
+Fast metabolism prevents from easy fat accumulation
+Leaner figure emphasizes muscle growth making smaller gains more noticeable
-Very difficult to add muscle weight
Fundamental Exercise Plan
The ectomorph will need to focus on high intensity lifts that work as many muscles as possible. That means compound exercises like bench press, squats, dead lifts, and pull-ups are a must. Isolation exercises that work smaller muscles need not apply. Those muscles will be stimulated in part with the compound exercises. Each exercise should be done in 2-3 sets with 6-8 repetitions. Each set should be done with enough resistance to just make it to the 8th repetition before failure.
This high intensity plan stimulates muscles to naturally grow in the fastest way possible. The high intensity releases the body’s own growth hormone that is essential for efficient muscle gain.
Cardio training should not be overlooked as it is still essential for healthy heart functioning and normal blood pressure.
Basic Nutrition
This is the component where I notice that most trainers have it wrong. Eating an abundance of calories without any limitation at all is a huge mistake. Sure, your metabolism burns at an extremely high rate. Yes, you will need to consume more calories than the other body types. However, any extra calories consumed over the calories burned through activity or the body’s Basic Metabolic Rate (BMR) will be stored as fat. So, do yourself a favor and do not buy “high calorie shakes” or “weight gainers.” You cannot chug yourself to muscle mass. Instead, eat as much calories as your exercise and body burns. Remember, you will need to increasingly consume more calories to keep up with the increasing mass of your muscles, as muscle mass increases your BMR.
A balanced diet rich in proteins and complex carbohydrates will aid in muscle recovery. Drink plenty of water and get at least 7 hours of sleep at night. Muscle mass grows in the recovery phase as you sleep, not while you’re in the gym.
The Endomorph
The Endomorph more commonly has more fat storage, particularly around the midsection. Commonly referred to as fat, overweight, or obese.
Fat Burning Rate: Slow
Muscle Growth Rate: Fast
Energy Endurance: Low
Advantages/Disadvantages
+Can gain muscle mass as well as the mesomorph
-Very difficult to burn fat
-Usually less energy
Fundamental Exercise Plan
When doing resistance training, the focus should be on low resistance with more repetitions. For each exercise, 4-5 sets and 10-12 repetitions is ideal. This will not only burn more calories, but will develop muscle as well – essential for fat loss.
Cardio training is top priority for this body type and should be performed after resistance training. That means low intensity training on a treadmill, stair climber, bike, or cross trainer is a must. Focus should be aimed at a low intensity workout with long durations. Track your heart rate and stay within 50-65% of your maximum heart rate according to your age.
Basic Nutrition
A balanced diet rich in proteins and complex carbohydrates are necessary for healthy body function. Foods high in protein and fiber would make great choices, as they should be the majority of your caloric intake.
Note: The aim of the endomorph is to lose and/or control body fat, as it is the most difficult task. This will require a consumption of calories less than the combined burned calories from activity and BMR. You can calculate the amount of calories that you will need to consume by using the Personal Health Tool.
The Mesomorph
The Mesomorph, in the area of fitness, is the most genetically blessed of the three body types. Men of this type are usually muscular with broader shoulders, and women are typically of the coveted hourglass frame. Commonly referred to as an athletic build.
Fat Burning Rate: Fast
Muscle Growth Rate: Fast
Energy Endurance: High
Advantages/Disadvantages
+Able to grow and retain muscle mass more
+More muscle mass enhances the cardio training’s effectiveness resulting in more calorie burn
-Rare body type
Fundamental Exercise Plan
For this particular body type, it is personal preference. If muscle growth is desired, follow the plan of the ectomorph. If general cardiovascular health and toning is desired, follow the plan of the endomorph.
The only potential threat here may be the overconfidence in body look leading to a lack of any kind of physical fitness. This laziness could result in poor cardiovascular health among other things.
Basic Nutrition
A balanced diet rich in proteins and complex carbohydrates is the norm here. In the same manner as the Exercise Plan, there is some flexibility. If body fat loss is desired, follow the nutrition plan of the endomorph. If body composition maintenance is desired, follow the nutrition plan of the ectomorph.
To calculate your Basic Metabolic Rate (BMR) and get an idea of how many calories you should be consuming, use the Personal Health Tool.
Combination Body Types
You may be reading this and notice that your personal body type does not accurately reflect any of these body types. That is likely because most people fall under a combination of two types. Some examples include Endo-Mesomorphs or Ecto-Endomorphs.
The solution to this ambiguity is simple. Just find which body type extreme most describes your own. For example, if it is difficult for you to lose body fat, follow the endomorph. If you find it difficult to put on any weight at all, follow the ectomorph.
Whatever body type you find to most reflect your own, it is important to know and understand it. There is one fundamental thing that you can never change about your body – and that is your genetics.
Why so much negativity towards the endomorphic shape??
Thank you for your comment, Jessica. I apologize if the explanation of the endomorph seemed negative in any way.
Each of the three body types has its own advantages and disadvantages. Focus on and use each strength to your advantage! That’s what I did. Personally, my body type would be considered an “Endo-Mesomorph,” so I truly understand some of the frustration an endomorph has with losing weight. For a large part of my life, I was considered “obese” to the BMI’s standards. However, I knew that an endomorph strength was in building muscle mass. So, I built muscle to burn fat. Studies show that every 1 pound of muscle burns 35-50 calories each day. That means 10 more pounds of muscle will burn 350-500 calories a day. I ran with this idea and quickly burned the fat. I would highly recommend this strategy to any endomorph.
I too am a “Endo-Mesomorph”.
Although maybe just a lazy version of Mesomorph seeing as I get absolutely no excersize everyday but eat average-to-healthy foods. Iv been 60 kgs for 6 years now.
I was never a ‘thin’ child persay but I wasnt classed as fat either, even now (slightly taller at 5 ft 5in.) I am not classed as fat; however I used to get a whole lot more exercize then and now I have lost all my muscle toning so my arms sorta look fatter unfortunately (computer gaming addiction doesnt get you far).
I found your information very enlightening and helpfull.
I honestly think I only need to loose 7 kgs max. to have a PERFECT body. Assuming I regain my muscle and evict a bit of unwanted stomach fat.
Do you think 30 ish situps, pushups and light weightlifting every 2nd day, a 30 min walk every day, will get me to my goal?
Hey Sarah!
Thanks so much for your kind words!
I can relate very closely with your computer gaming “addiction.” I’m also an avid gamer, so I understand your battle with weight management. That is one of the main reasons why I became so passionate about fitness.
There are a few things that you need to keep in mind when trying to lose weight:
1. Weight gain/loss is a game of numbers! Always burn more calories than you consume. This is why keeping a food journal works so well. Think of it like balancing your checkbook. Every day, track all of your “positive” calories (consumed calories) on one side. And on the other side track your “negative” calories. The foundation of your negative calorie number is your Basic Metabolic Rate (BMR). This is the amount of calories your body burns regularly without activity. Calculate your BMR here. Then, log all of the activities you do that burn calories such as cleaning, walking, running, etc. Finally, take the “positive” calories and subtract the “negative” calories. Generally speaking, if your result is zero, you will stay the same weight. Greater than zero, and you will gain weight. Less than zero, and you will lose weight!
2. Focused Fat Burning is a Lie! The idea that you can burn fat in one specific area of your body (stomach, thighs, arms, etc) is false! When you burn calories/fat, you will lose fat evenly over your whole body. Furthermore, there are certain parts of your body that will “lose fat before others.” Typically, fat loss will show on your body in this order: Face, Arms, Chest, Waist, Inner Thighs, Outer Thighs, Lower Back, Butt. So, do NOT expect to get a smaller waist by doing 1,000 sit-ups.
3. Weight Training and Muscle Growth will help you look better, faster. Even with the truth of number 2 above, you can make your body look better by training the muscle in the area you want to sculpt. This works by the muscle’s ability to shape the surrounding area into its desired look. I strongly recommend you do not focus on weight training only one part of your body. Muscle growth/toning is a full-bodied exercise. Your body’s muscle training should be balanced all over your body.
Now, given what I said above, your regimen is a great start! However, I would emphasize that your light weight lifting must encompass your entire body (chest, arms, back, core, and legs). The 30 min walk every day is a great idea. For added effect, try different cardio activities each day (swimming, jogging, playing your favorite sport, biking, etc.). By keeping the activity new and different, your body is unable to adapt to the activity. This is known as “muscle confusion.”
I wish the best for you, Sarah, and I want to hear back from you so you can tell me how much you have progressed!
The discreption of an endorsohp body type describes me to a “T”.
After high school i’ve always had a weight battle. when im serious about working out i can put on muscle mass in no time but when it comes to shedding the fat it takes a while. The best success for me has been lifiting then cardio @ the end. I’m now@ the heaviest in my lifetime. This time around i will try to work out hard but stick to a life style change in diet. Not to sound consided but behind Mesomorph the endorsohp body type can be the most beautiful. While in shape of course : )
Hey Mel. Thank you so much for sharing your story.
I understand exactly what you are going through. I haven’t been blessed with a rapid metabolism that burns any food I can throw at it 🙂 However, look at this as a positive! You will feel much more gratification when you reach your desired goal. Something naturally skinny people can never fully appreciate 😉 Please keep me update on your success!
And about the whole Mesomorph being more “beautiful.” That is completely different discussion on macroevolutionary selection that I would love to have with you haha.
Best of luck to you!
I am a mesomorph probably a little inclined towards the ectomorph size, my body fat is really low but shoulderwidth is quite wide with small hips. i build muscle easily but gaining bodyfat is quite troublesome. anyways im not here to talk about me.
i heard that endomorphs tend to have bigger bone structures. and ive noticed theres a tendency in powerlifters to be endomorphs. i think its harder to build muscle and burn fat, but if an endomorph trains hard i think they packa very good structure for strong muscles.
the muscular endomorphs i have met are very impressive
each type has its advantages. many tend to see endomirph as a complete natural failure. i see it as a completely different path with different opportunities.
Greetings! Very useful advice in this particular article!
It’s the little changes that make the largest changes.
Thanks for sharing!
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