The Three Different Body Types and How to Eat For Each One to Get the Best Weight Loss Results

Nutrition Tips


Warm Up
High Knees 
Marching Skips 
Standing Hip Circles 
Heel to Butt 
Cradle Holds 
Squat to Stand 
Reverse Lunge to OH Reach 
Lateral Lunge 
Inchworm to Push Up 
Strider w/ Rotation 
Mountain Climbers 
35 seconds work/ 5 seconds rest 
Core (5-Minutes)
1a) Sprinter Sit Up
1b) Curl Up
1c) Glute Bridge
30 sec work/ 5 sec rest
Strength (16-Minutes)
2a) DB Front Squat/ BW Squat
2b) DB Curl & Press/ Push Up
2c) DB Lunge w/ Reach/ BW Lunge
2d) DB Bent Over Row/ Plank w/ Row
35 sec work/ 25 sec rest
2-Minutes Rest
Conditioning (16-Minutes)
3a) Lateral Shuffles
3b) High Knees
3c) Jumping Jacks
3d) Plank
40 sec work / 20 sec rest
Cooldown (5-Minutes)

There are three distinct body types – endomorph, mesomorph and ectomorph:

  1. Ectomorphs are lean, skinny and bony with fast metabolisms and extremely low body fat.
  2. Mesomorphs are lean, muscular and naturally athletic; they lose fat and gain muscle easily.
  3. Endomorphs have lager joints and bigger body frames. They naturally have slower metabolisms and have a harder time losing fat.


Ectomorphs are generally tall and skinny individuals with smaller joints. Their metabolism is super efficient and in many cases they can eat pretty much anything without gaining fat however, they have hard time building and maintaining muscle.

Ectomorphic individuals can only achieve excellent muscular definition through persistence and hard work. Their body responds best to low volume, staggered, high intensity weight training.

Ectomorph Guidelines on Nutrition and Training

  • Slow down and relax often.
  • Get extra sleep.
  • Reduce stress.
  • Avoid overtraining.
  • Maintain a higher calorie intake.
  • Focus on food quality and nutritional value.


Mesomorphs are typically lean, muscularly built, and have broad shouldered with medium-sized joints. They are considered natural-born athletes and bodybuilders and often exhibit some clear muscle development even before they even start working out.

Mesomorphic individuals gain muscle and lose fat very easily. Their bodies respond well to nutrition and training regimens.

Mesomorph Guidelines on Nutrition and Training

As luck would have it, pure mesomorphs automatically lose body fat and gain muscle! Regardless of their genetic advantage, mesormorphic individuals should pursue a light exercise/workout regimen regularly in order to tone their muscles and develop better definition.


Endomorphic individuals generally have slow metabolism, store fat easily, and often struggle to lose body fat. Endomorphs are mostly larger framed individuals with medium to large joints.

They generally have a very difficult time losing fat through dieting alone and need adequate amounts of exercise to trigger adequate fat loss. The bottom line is an endomorph definitely needs to increase their levels of physical activity to boost their metabolism.

An endomorph generally responds better to high protein/low to moderate carbohydrate diets and frequent, high intensity training regimens.

Endomorph Guidelines on Nutrition and Training

Endomorphs require a well-planned approach to nutrition and training to induce fat loss. They need high levels of activity, strict discipline and consistency in nutritional habits.

  • High protein, low to medium carbohydrate intake.
  • Exercise is an absolute necessity.
  • Endomorphs must avoid short-term approaches to fitness.
  • Sleep early and wake up early.
  • Restrict carbohydrates to the minimum.
  • Consistency and persistence in nutrition and exercise activities.

Never oversimplify your conclusion regarding body types based on physical properties alone. Although heredity plays an important role to lose fat, never forget that excess fat is the cumulative result of many other influences which are not genetically dictated.

Never blame your genes for your present situation. There are other factors that contribute to your present condition which are under your control. It is up to you to take charge of your actions.

Regardless of your body type, you can transform yourself with a positive attitude and hard work.

About the author 

Coach Ben

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