We often hear about the issue of body type in the world of bodybuilding; we use the terms endomorph, mesomorph, and ectomorph, where we call mesomorphs wider and more muscular bodies, ectomorphs are thinner and leaner bodies, and endomorphs are curvy bodies,
If you want to recognize each of the three body types: Endomorph – Mesomorph – Ectomorph in detail and what diet and training regimen is suitable for each type, follow along with us.
The first type of body: Ectomorph
Ectomorphs are characterized by many distinctive traits, including:
- Long body, long limbs, slender build and thin bones.
- Low fat percentage: This makes the body shape tight due to the high metabolic rate and the burning of calories throughout the day.
- Thin, lean muscles: Ectomorphs to gain muscle mass with proper training and diet, but they are not as sticky as other species.
- Difficulty gaining weight: This type is the most difficult to gain weight, so it requires a high-calorie diet.
The right diet for ectomorphs
In order to build muscle and gain weight in a balanced way, the ectomorph needs to:
- Eat 4-5 balanced and healthy meals a day: To provide the necessary nutrients to the body throughout the day.
- Increase calories: As we mentioned that ectomorphs are the most difficult to gain weight and gain muscle mass, they need a high-nutrient diet.
- Increase consumption of protein, carbohydrates and healthy fats: Those who have this genetic configuration of bodies should include protein mainly in their diet; protein is the building block of muscles, and they should pay attention to carbohydrates as a source of energy in the body; to help gain weight and muscle mass, as for fats, you should limit the intake of saturated and unhealthy fats, and turn to healthy fats such as olive oil and nuts; because of their role in weight gain.
The right exercise regimen for ectomorphs
A proper exercise schedule for ectomorphs is as follows:
- Strength training: Your workout schedule should include weight training, with about 4 sessions per week, and focus on compound exercises, such as bench press, squats, and deadlifts.
- Cardio: Since this body type is slim and has a high burn rate, you should not overdo cardio, just 2-3 sessions per week, each session lasting about 20 minutes.
- Flexibility exercises: Flexibility exercises cannot be neglected because of their role in improving fitness and reducing the chances of injuries.
Now that you know about ectomorphs, their training regimen and diet, what about mesomorphs?
The second type: Mesomorph Body Types
Mesomorphs are an intermediate type between ectomorphs and endomorphs, and are characterized by the following:
- Athletic physique: This type tends to build muscle easily and has a high physique, with broad shoulders compared to the waist.
- Moderate metabolism, and easy fat loss when diet and exercise are adhered to.
- Strong, wide bones: This type has strong, wide bones that can withstand the intensity of exercise, while resisting injuries.
The right diet for mesomorphs
Mesomorphs are characterized by a high ability to build muscle and lose fat, and the most suitable diet for this type:
- Balanced meals: By eating 4-5 meals a day, to provide the body with energy and nutrients throughout the day.
- Balance between protein, carbohydrates and healthy fats: Protein is essential for building muscle, so it is necessary to take the adequate requirement of 2 grams of protein per kilogram of body weight, with attention to carbohydrates; so that they represent almost half of the food he eats daily, with attention to healthy fats.
Mesomorph Exercise Schedule
In order to achieve your goal of gaining muscle mass and losing fat, you need to practice:
- Weight training: Train 4-5 times per week, working at high intensity.
- Cardio exercises: In this body type, cardio is useful for fat loss and fitness, so you should do cardio 3-4 sessions per week, with each session lasting about 20 minutes.
Of course, flexibility exercises and yoga are also important to speed up muscle recovery and reduce the risk of injuries.
The third type of body type: Endomorph
An endomorph is a body type characterized by the following:
- Strong, well-developed muscles, such as the shoulders and legs, although they are not well-defined due to the accumulated fat.
- A broad skeleton.
- Low metabolic rate: This reduces the speed at which fat is burned, so we find accumulated fat in the abdomen and buttocks, making the body structure round or oval.
The right diet for endomorphs
In this of the three body types, the diet aims to lose excess fat while maintaining muscle mass, and is the most appropriate diet in this case:
- Calorie-restricted diet: You should eat 300-500 calories less than your daily requirement, while dividing your daily meals into multiple meals.
- Limit your fat intake: Fat is the highest in nutritional value; each gram of fat contains 9 calories, almost twice as much as protein and carbohydrates.
- Increase the amount of protein in your meals: Protein consumes more calories than other nutrients in order to digest it, in addition to staying in the stomach for a longer period of time, which enhances the feeling of satiety.
Make sure to drink water, as it promotes the feeling of satiety, which helps with weight loss.
The right exercise regimen for endomorphs
The exercise schedule should be aimed at losing fat while maintaining muscle mass:
- Cardio: For endomorphs, aerobic exercise is the most important; in order to increase metabolic rate and increase fat burning, you should do 4-5 cardio sessions per day, each session lasting between 30-60 minutes.
- Resistance training: Resistance training is also important to maintain your muscle mass and increase your metabolism.
Of course, the role of flexibility training cannot be neglected.
Frequently asked questions about the three body types: Andromorph, Mesomorph and Ectomorph.
What are the three body types?
The three body types: Endomorph – Mesomorph – Ectomorph.
What does mesomorph body type mean?
Mesomorph is an intermediate type between ectomorph and endomorph, characterized by an athletic physique: This type tends to build muscle easily and has a high physique.
What is the endomorph body type?
An endomorph is a body type characterized by well-developed and strong muscles, such as the shoulders and legs, although they are not well-defined due to the accumulated fat.
What is an ectomorph body?
The ectomorph is characterized by many distinctive qualities, including a long body and long limbs, a slender figure, thin bones, and a low percentage of fat, which makes the body shape tight.
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