Three Body Types

The Ectomorph Body Type

Ectomorphs are often below in average weight for their height and have a skinny appearance. They have very high metabolisms and are often constantly eating with little to no weight gain.

Some Characteristics:

  • Small joints
  • Skinny appearance
  • Hyperactive
  • Fast metabolism
  • Can eat whatever they want
  • Get full easily
  • Small chest and buttocks
  • Difficulty building muscle
  • Difficulty gaining weight
  • Low body fat
  • Narrow frame (“pencil frame”)

Notable Ectomorphs

Examples of male ectomorphs include:

  • Brad Pitt
  • Bruce Lee
  • Toby McGuire
  • Chris Rock
  • Edward Norton

Examples of female ectomorphs include:

  • Kate Moss
  • Audrey Hepburn
  • Cameron Diaz
  • Calista Flockhardt
  • Gisele Bunchen

Ectomorph Training Tips

  • Train heavier with repetitions in the 4-8 range
  • Take longer rest breaks (due to higher weights used)
  • Do compound lifts
  • Do not do cardio
  • If you must do cardio make sure its HIIT style cardio

Ectomorph Dieting Tips

  • Eat high density weight gainers for added calories
  • Try high density foods such as almonds, avocado, or peanut butter
  • Break calories up into several small meals if you cannot stomach big meals
  • Eat at least 50-60% carbohydrates
  • Drink lots of milk
  • Eat foods you enjoy (moderation)’

The Mesomorph Body Type

Everyone recognizes the mesomorph. He is the high school jock that seemed to put on muscle just by looking at weights while also maintaining a very lean physique. The mesomorph is somewhat in between the ectomorph and the endomorph and as such, display qualities from both. He has a larger frame (bone structure) as the endomorph does, but a low body fat percentage as the ectomorph has. You could say this is the aspiring body type that everybody wants.

Common Mesomorph Characteristics Include:

  • Symmetrical build
  • Wide shoulders
  • Small waist
  • Low body fat
  • Large musculature
  • Seems to put on muscle easily
  • Seems to burn fat easily
  • Eats in moderation

Notable Mesomorphs:

Examples of male mesomorphs include:

  • Arnold Schwarzenegger
  • Sylvester Stallone
  • George Clooney
  • Bruce Willis
  • Mark Wahlberg

Examples of female mesomorphs include:

  • Jennifer Garner
  • Tina Turner
  • Halle Berry
  • Angela Bassett
  • Anna Kournikova

Mesomorph Training Tips:

  • Training in the 8-12 repetition rep range
  • 30-1 min rest periods between sets
  • Enough cardio to stay lean but not a ton

The Endomorph Body Type

The endomorphic body type is the complete opposite of an ectomorph. This individual will usually be larger in appearance with heavier fat accumulation and little muscle definition. They find it hard to drop the weight even though they try several diets or workout programs.

Common Endomorph Characteristics Include:

  • Large amount of fat accumulation
  • Often fatigue easily
  • Insatiable appetite
  • Try various diet and exercise programs to failure
  • Cannot seem to drop weight
  • Eat larger meals or several smaller sized meals
  • Low muscle definition due to adipose tissue
  • Larger frame

Notable Endomorphs:

Examples of male endomorphs include:

  • Philip Seymour Hoffman
  • John Goodman
  • Luther Vandross
  • Jack Black
  • Wayne Knight

Examples of female endomorphs include:

  • Jennifer Hudson
  • Jennifer Lopez
  • Queen Latifah
  • Oprah Winfrey
  • Beyoncé Knowles

Endomorphs Training Tips:

  • Train in the 15+ repetition range
  • Take 30-45 second rest periods between sets
  • Do as much cardio as possible!
  • Do compound lifts to burn more calories

Endomorphs Dieting Tips:

  • Portion your meals appropriately- 1 fist size equals one serving
  • Eat 30-40% carbohydrates
  • Eat non processed foods and get whole grains
  • Eat tons of vegetables to keep you full
  • Drink plenty of water to keep you full
  • Don’t flash diet (cut out things cold turkey)
  • Divide your daily caloric intake by 5-6 meals
  • Take in 200-500 less than your maintenance caloric intake