If you haven’t then there are 3 main types. These are Ectomorph, Mesomorph, and Endomorph. Now those words may seem like something they would say in a Ghostbusters movie but they do actually apply to the real living world.
It is said that if you know your own body type then this will help you get the best results from your training and diet.
A description of the three body types is outlined below with eating and training tips specific to a type.
You are an Ectomorph if you are skinny with a light build, small frame and small joints. You have lean muscle, thin limbs, narrow shoulders, and a fast metabolism that is resistant to gaining weight. Ectos need a lot of calories to gain weight. The upside is that you lose fat very easily.
How to Eat for Your Body Type
You should consume high carb foods throughout the day, making sure to have more of them during and after your workout. Eat some starchy, unprocessed, whole grain carbs at every other meal, and vegetables and fruits at each meal. Try to eat 6-8 meals throughout the day, and never skip breakfast.
Strength training and limited cardio is your best option for training. Use routines composed of heavy compound movements such as bench presses, overhead presses, squats, and deadlifts.
You are a Mesomorph if you have medium bone structure, an athletic body, and lean mass. Mesomorphs generally tend to be growth hormone and testosterone dominant, which means you easily gain muscle and maintain low body fat. This is the ideal type for bodybuilding, responds well to weight training, and gains very quickly, even when a beginner. Since you gain fat more easily though, you must watch your calorie intake closely.
Mesomorphs generally do well on a mixed macronutrient diet with a split of 30% fat, 30% protein, and 40% carbohydrates. Consume low-fat proteins like Greek yogurt, eggs, kefir, seafood, and poultry — all proteins that encourage muscle growth.
Include complex carbohydrates such as vegetables and low-sugar fruits for the energy you need to get through demanding workouts. Beans and other high-fiber foods make you feel full and can help you avoid sugar binges. Consume higher carb foods during/post workout and in the morning for breakfast. The rest of your meals should feature more lean proteins, vegetables, fruits, seeds, and nuts.
Multiple resistance training sessions with moderate to heavy weights and limited rest time between sets will help you build size. Incorporate lower and upper body compound movements in 3 sets of 8-12 reps, with 30-90 seconds rest between sets.
Endomorphs have large bone structure and a higher amount of total fat mass and total body mass. This body type is solid and soft, and easily gains fat. Short and stocky, with strong muscles, you naturally excel at exercises like squatting.
If you are an Endomorph, you may think obesity is your destiny, but this is not the case. You can lose fat and gain muscle! By ensuring that exercise is part of your daily routine and eating right for your body type, you can overcome the natural inclination of the Endomorph body type.
How to Eat for Your Body Type
As an Endomorph, you generally to do well with a higher intake of healthy fats and lean protein and controlled carbohydrate intake. Therefore, your carb intake should be timed after exercise and your diet should consist of 35% protein, 25% carbs, and 40% fat.
When training, Endos easily gain, but sadly most of this weight gain is fat. Therefore, eating for your body type is not enough. Endos must always use cardio and weight training. Shoot for four days of training per week to get an increased metabolic response that will also effect rest days.
Your focus should be on weight training. You should also include cardio in each workout. As you increase your muscle mass, your base metabolic rate will also increase, and therefore decrease fat storage.