Ectomorph, mesomorph or endomorph?
Find out your body type and learn how to improve your diet and training to achieve your goals quickly!
Knowing your body type is the first step to improving your health, aesthetic and well-being results. There are three body types: ectomorph, mesomorph or endomorph, and each requires a unique strategy, both in terms of training and diet.
By finding out which one you are, you can adjust your exercise and diet routine to get faster and more effective results.
This guide was written to help you better understand body biotypes and find out which one you fit into, with tips on workouts and diets for each one, perfect for those who want to be in harmony with the mirror. Check it out!
What body types are there?
There are three body biotypes: ectomorph, mesomorph and endomorph, and knowing the difference between them is the key to optimizing your diet and training efforts. Each one has unique characteristics and requires different approaches, which affects both aesthetic and health results.
Get to know them in detail!
Ectomorph
The ectomorph is known for having a lean and light frame. These people generally have difficulty gaining weight, both in fat and muscle mass, and are characterized by having a fast metabolism, narrow shoulders and long limbs.
The great challenge for this biotype is weight gain, which is why ectomorphs need a specific diet and training to help them develop muscle, gain weight if necessary and better distribute mass in the body. They are the famous “skinny by nature”.
Mesomorph
The mesomorph is the typical athletic body. They are people with a well-proportioned physical structure, who gain and lose weight easily. Generally, mesomorphs have broad shoulders and a thinner waist, which gives them a V-shaped appearance.
They respond very well to strength training and, with a balanced diet, can maintain an ideal physical shape without too much effort, meaning good results in a short time! A low percentage of the population belongs to this biotype, which is more common in men.
Endomorph
Endomorphs are those who find it easier to accumulate fat. People with this biotype have a slower metabolism, thicker arms and legs and a tendency to gain weight, especially in the abdominal region.
For them, a greater focus on burning fat and a much more balanced diet are needed to improve metabolism, gain lean mass and, consequently, improve quality of life with healthy weight loss.
And speaking of endomorphs, this is usually the most common female body type of all! This is because women naturally tend to have a curvier body, with a shorter stature compared to men and greater ease in gaining weight, which is why they tend to need more training and dieting too.
Want to be sure which one is yours? Let’s take the test!
Biotype test: how to find out which one is yours
To find out your body biotype, you need to take a test, answering questions ranging from weight, height, bone structure and ease of gaining weight or muscle.
Ready to start?
Question 1: How would you describe your metabolism?
A) Very fast. I can eat a lot without gaining weight.
B) Balanced. If I take care of myself, I maintain my weight; if I overdo it, I gain weight.
C) Slow. I gain weight easily and need more control to keep it off.
Question 2: Which of these options best describes your body type?
A) A slim, long body with thin arms and legs.
B) A muscular and defined body, with ease in gaining muscle mass.
C) Body with rounded shapes, tendency to accumulate fat and more difficulty defining muscles.
Question 3: What is your experience of exercise like?
A) I find it difficult to gain muscle mass.
B) I gain muscle quickly with the right training.
C) I lose weight more easily and have to do a lot of cardio.
Results
Majority A: Ectomorph – If you answered A to most of the questions, your biotype is ectomorph. This body type is naturally leaner, with a fast metabolism. The ideal is to focus on strength training to gain mass and eat a diet rich in proteins and carbohydrates.
Majority B: Mesomorph – With dominant B responses, you’re probably a mesomorph. This biotype finds it easy to gain muscle mass and maintain weight. Resistance training combined with strength is ideal, and a balanced diet helps maintain definition.
Majority C: Endomorph – If the majority of your answers were C, you are an endomorph. People with this biotype have a greater tendency to accumulate fat and need a balanced approach of diet and cardio to control their weight.
Although this online test is simple and effective, it’s a good idea to consult a health professional for a full assessment and to create a personalized plan for your goals, whether they are weight loss, gaining muscle mass or just maintaining a healthy lifestyle.
Speaking of diet…
What is the ideal diet for each body type?
Once you know your body type, it’s time to understand the best diet to improve your health and improve your quality of life. Many people have a certain fear when they hear the word “diet”, but know that not every diet is restrictive!
Maintaining an eating routine that suits your body type is the chance to go on a diet that really works, and that doesn’t always mean restricting the foods you like. With a balance between diet and exercise, you can even eat that sweet treat without guilt!
See which diet is right for you.
Diet for ectomorphs
Ectomorphs, with their accelerated metabolism, need a high-calorie diet to gain muscle mass. Foods rich in protein and complex carbohydrates, such as brown rice, sweet potatoes, quinoa and lean meats, are essential.
Eating frequently, every three hours, is also an important recommendation, as ectomorphs burn calories quickly. In addition, investing in food supplements and including good fats, such as those found in avocados and nuts, helps to provide extra energy.
Diet for mesomorphs
Mesomorphs have the advantage of responding well to a balanced diet. As this type gains muscle mass and loses fat easily, it’s important not to overdo the calorie intake, but to focus on lean proteins, quality carbohydrates and healthy fats.
Chicken, fish, eggs and vegetables combined with smaller amounts of whole-grain or lower-calorie carbohydrates are great for ensuring adequate nutrition, while balance is the key to speeding up the metabolism and avoiding excessive fat gain.
Lean proteins, such as fish and poultry, should make up the bulk of meals, while carbohydrates should be consumed in moderation, giving preference to those with a low glycemic index, which control insulin spikes and are slower to digest, making you feel fuller for longer. This is the case with oats, quinoa and lentils!
It’s worth pointing out that although these tips are a good basis, nothing replaces the guidance and monitoring of a nutritionist, who will put together a diet specific to your needs and your metabolism.
There’s also no point in eating right and not keeping up a training routine!
Ideal workout for each body type: sure-fire tips
As well as eating well, the right workout for your body type is what will take your shape to the next level. Each body responds in its own way, and knowing which workout will work for you can be the key to achieving incredible results.
Adjust your focus and see the difference!
Training for ectomorphs
Ectomorphs should prioritize bodybuilding exercises, focusing on progressive loads to gain muscle mass. High-intensity workouts with few repetitions are the most recommended, and it’s also good to avoid too much cardio, as this type of exercise helps burn fat, which would make an ectomorph lose even more weight – the opposite of what is desirable here!
Adequate rest between workouts is also essential so that the body has time to recover and grow evenly, as well as avoiding muscle injuries. Training every other day ensures more effective recovery and muscle growth.
Training for mesomorphs
Mesomorphs benefit from a balanced combination of strength training and aerobic activities. As this body type responds well to training, alternating weight training days with moderate cardio workouts helps to keep the body athletic and with a low fat percentage.
Exercises such as bench presses, squats and deadlifts are ideal for those who want to maintain and improve muscle definition. If you’re a lover of CrossFit, running and other activities that require a bit more physical conditioning, you can bet on it!
Training for endomorphs
People with the endomorph body type should focus on intense aerobic exercise, such as running and high-intensity interval training (HIIT), to help speed up the metabolism and, consequently, burn fat.
Allied to this, weight training workouts with lots of repetitions and long sets are great for preventing fat accumulation and gaining muscle definition. Compound exercises such as squats and lunges, which combine strength and movement, can help speed up the metabolism and optimize results.
It’s also worth mentioning that although you’ll already have a good base after reading this, it’s best to hire a physical education professional to put together the best workouts for your body type.
Don’t forget that each body reacts differently, and the perfect combo is diet, training and professional support! This way, you’ll be able to achieve your physical goals more efficiently, safely and without frustration.
So, how about taking the first step? Go to a professional you trust for a body type test, make your healthy shopping list, sort out your workout clothes and watch the transformation happen.
