Eat and Train According to Your Body Type.
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Eat and Train According to Your Body Type.

Nowadays, everyone is becoming health conscious and running to the gym to lift some weights and get fit, but after spending some time In the gyms, and not getting result what we expect to get after doing so much hard work we get demotivate and the reason behind is not getting the result as it should.

The main reason behind this is you don’t understand your body type and change diet and exercise accordingly.

To get maximum results, you have to understand the body type and change the diet and exercise as your body type.

In the 1940s, William H. Sheldon, Ph.D., MD introduced the concept called body types, or somatotypes.

Since then, exercise physiologists, nutritionists, fitness experts, and even doctors have started using the body type or somatotypes concept to design individual fitness plans for better results.

What Does Body Type or Somatotypes Means?

There are main three basic human body types: the endomorph, the ectomorph, and the mesomorph.

In some cases, you might not fit in these three body types, you might belong to a combination of these like endomorph and mesomorph which can be said as meso- endomorph.

As well your lifestyle, genetics, history, and training style play a vital role in how you look, and you can change it over the period time.

Body Type or Somatotypes

All of us are born with an inherited body type based on skeletal frame and body composition.

Most people are a unique combination of three body types: ectomorph, mesomorph, and endomorph.


A person belongs to ectomorph, tends to be thin, and struggles to gain weight as either body fat or lean muscle. They have a hard time while gaining weight.

Even if they can eat a quantity of food, they look the same as before, even when gaining muscular weight is their highest goal.

Ectomorphs tend to have a lean build and long limbs. Even if ectomorphs manage to put some weight on, they still look thinner than they are, mostly in the area of calves and forearms.

If you fall in the body’s ectomorph category, that doesn’t mean you are weak, you can still be remarkably stronger, and you can get be fit and healthy as some who look larger and muscular.

You can find the ectomorphs mostly in fashion models they tend to have a thin and long frame.


Mesomorphs are athletic, strong, and solid.

The mesomorphs are between the ectomorph and endomorph they are not either underweight or overweight they are middle-of-the-road.

They can gain and lose weight without too much effort.

They tend to have wide shoulders, a narrow waist, thin joints, and round muscle bellies.


On the other hand, endomorphs have a lot of body fat, lots of muscle and they can gain weight very easily.

The endomorph tends to gain weight early and struggles to lose extra weight.

Their build is wider than an ectomorph, and mesomorph they have thick ribcage, wide hips, and short limbs.

The best example will be for an endomorph is if you visit a restaurant last night and after too many days you feel that your weight has increased, which is a classic example of an endomorph.

So this does mean that endomorphs are obese or unhealthy. They can be strong and healthy as the other two groups and may have even more advantages due to their additional muscle mass.

But when you say you want to be lean, it will take lots of hard work.



As we know ectomorphs are thin so they should focus on compound exercise more than other exercises.

They should train more than two muscles simultaneously, and the rest period between the set must be more than 60 sec.

Can do any kind of cardio exercise once or twice a weak not more than that for better cardiac health.


You are an already-fit-looking person you should train as per the goal that you have to achieve.

Should train for five to six days In weak and can do cardio for two to three days and lift heavy as you can.


Endomorphs have lots of body fat so they should do cardio and strength training both to get visible results.

Have to train six days a weak including strength and cardio for better results you can try HIIT and TABATA.



Have to include the caloric surplus concept in their diet they should increase their calories by 300 to 500 at the start and increase their intake gradually.

They need to add complex carbs to their diet, protein, and a good amount of fats and need to properly manage the macronutrients.

The proportion of protein and carbs should be 1:1.5 for example, if consuming 100 gms of protein, then the carbs should be 150gms.


As per the goal you want to achieve you can increase or decrease calories by 300 to 500.

According to the goal, they can manipulate their macronutrients.


For endomorphs, it’s hard to follow the diet because they have lots of restrictions they should follow caloric deficit.

The calorie expenditure must be more than the calorie intake so need to track the calories from where they are getting those.

Need to introduce a Carb cycle in the diet. Also changing lifestyle is recommended.

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