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BE stronger. BE better. BE pure. #BENU!



As humans we are ALL different, not one person is made exactly the same....not even twins 😉 which is why we should all train and eat differently from one another.

However, where we can share similarities with another person is through our body types!

Body types can be broken down into three different compositions: 

  • Ectomorph
  • Mesomorph
  • Endomorph

    More on that later, but first here are some important things to note in this article:

  • It is possible to fall somewhere in the middle of two of these compositions, but at our purest form we typically lean more towards one specific body type.

  • Sets and Reps can always vary in a program, but what we are laying out in this article is the basis of what has been shown to be the most effective for each body type.

  • Like stated above, not everyone is the same. The nutrition percentages provided for each body type below are simply guidelines to go off and can still vary based on personal factors.

  • Lastly, a key point to remember is that no matter what body type you are, you do not want to overdo it. Not only because it can lead to injury, but without proper rest, your muscles will not be able to recover and grow as they should. So make sure to listen to your body at all times.
  • Before we begin talking about each composition, let’s figure out what your body type is. 

    Question: Which of these three best describes you and your body?

    a) I have a fast metabolism and lose weight very easily, my body is long and lean.

    b) Lean with a fast metabolism, but with a good amount of natural muscle definition.

    c) I have a solid, yet softer and rounder body. Losing weight does not come easily to me.

    If You Picked A: You would be an Ectomorph. 

    These body types are naturally long and slim, with narrow shoulders and hips. They also tend to have a fast metabolism and find it hard to gain weight and muscle.

    Some say, “Ectomorphs are so lucky” since they don’t gain weight easily, but it can actually be quite the opposite. Many Ectomorphs actually want to gain muscle and weight and in order to do so, eating can almost feel like a second job.

    Diet and Nutrition

    An Ectomorph should ideally eat a diet that is higher in carbohydrates and calories. Why? Because like stated above, an Ectomorph tends to have a fast metabolism, which makes it hard to keep weight on. By adding a surplus of calories and carbohydrates to your diet, you will be able to fuel your body for not only your workouts, but will be able to maintain, if not, gain more muscle and size.

    When looking at percentages, an Ectomorph diet should consist of: 50 to 60% Carbs, 20-25% Protein and 20-25% Fat.

    Workout Regimen

    If you are an Ectomorph, more often than not your endurance is wonderful, which means that your body type typically needs more strength training.

    You should focus on strength training 3 to 4 times per week and perform 3 to 5 sets of 8 to 12 reps per muscle group.  

    As for cardio, steady state cardio for 30 minutes, 3 times a week would be most ideal to ensure good cardiovascular health and keep body fat minimal.

    Following these guidelines, you will be able to give your body type the best overall composition.

    However, if you are looking to get bigger and put on a lot more muscle, then heavy strength training 4 to 5 times per week and performing 4 to 7 sets of 5 to 7 reps per muscle group will be most ideal. 

    Cardio should be done 2 times per week for approximately 20 minutes to ensure good cardiovascular health.


    If You Picked B: You would be a Mesomorph. 

    Mesomorphs are typically strong and athletic, with relatively low body fat percentages. They can gain weight and muscle rather quickly, but can lose the weight just as quick as it was put on. 

    Diet and Nutrition

    An ideal diet for a Mesomorph would be one that is higher in protein with slightly less emphasis on carbohydrates. Why? Because although Mesomorphs still have a fast metabolism, it is not quite like that of an Ectomorph, so by better balancing the diet, Mesomorphs will achieve greater results.

    When looking at percentages, a Mesomorphs diet should consist of: 40% Carbs, 30% Protein, and 30% Fat.

    Workout Regimen

    If you are a Mesomorph and want to stay lean and in shape. Your workouts are going to be similar to your diet recommendations; Balanced.

    A mix of cardio and strength training is crucial for a mesomorph body type, since we know that gaining muscle and fat can both happen quickly. 

    Like Ectomorphs, strength training 3 to 4 times per week and performing 3 to 5 sets of 8 to 12 reps per muscle group will be most beneficial. 

    But as for cardio, it is best to incorporate plyometric/HIIT workouts that last 30 minutes, 3 to4 times a week to maintain muscle and keep body fat low.

    If You Picked C: You would be an Endomorph.

    An Endomorph body type typically has a good amount of muscle, but with a higher body fat percentage. They also tend to have a slower metabolism, which is why it can require more consistency with training and clean eating to maintain a healthy balanced body.

    Diet and Nutrition

    An ideal diet for an Endomorph would be one that maybe as you guessed, should be lower in carbohydrates. This is not to say that carbs are bad, but rather should be less emphasized in an Endomorphs diet. Why? Endomorphs’ bodies do not tend to breakdown glucose as easily, which in turn can store it as fat, rather than being used for energy.

    When looking at percentages, an Endomorphs diet should consist of: 30% Carbs, 35% Protein, and 35% Fat.

    Workout Regimen

    Endomorphs are naturally strong people, so strength training, specifically executing compound lifts, 3 times per week and performing 4 to 5 sets of anywhere from 12 to 20 reps will be most beneficial for an Endomorph.

    Endomorphs looking to lower their body fat percentage should perform HIIT or Circuit workouts for 30 minutes, 4 to 5 days per week.

    Steady state cardio can be beneficial as well, but the more power output, the better.


    The Takeaway

    Overall, your best results will show through when you train according to your body type, rather than trying to train for a body type you would like to become. Each body type has its own strengths and the more you embrace that, the better off you will be. 

    As always, If you have ANY questions, please E-mail us by CLICKING HERE and we’ll be happy to answer any questions!


    Ashley Kailing has a Degree in Exercise Science, ACE Certified Personal Trainer, ACE Certified Nutrition Specialist, Ace Certified Weight Loss Specialist, Ace Functional Training Specialist, ACE Group Fitness Instructor.


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