Ectomorph

SHUTTERSTOCK
You tend to be long limbed and not particularly muscular. You can be
“skinny fat,” meaning you’re a relatively low weight and/or small size,
yet still have high body fat.
Ectomorphs are the body type that is the most resistant to weight gain because of a fast
metabolism. In other words, ectomorphs are often able to overeat while gaining little or
even no weight. People with this body type have little observable body fat, are only
lightly muscled, and have a small frame and joints. Basically your genetic makeup limits
your ability to put on muscle mass. When training, focus on power and resistance
training to build strength.

ADVERTISEMENT - CONTINUE READING BELOW

To maximize body composition (lean-mass gain, body-fat loss) as an ectomorph,
eat good-quality fats with moderate protein intake of 25 to 30 grams per meal (four
meals per day if you have a pre-training mini-meal) along with good-quality
carbohydrates. On non-training/exercising days, skip the pre-training and morning
snack: Breakfast is hearty enough to carry you through to lunch. If you have afternoon
snacks, you may want to make your dinner intake a bit lighter.
Mesomorph

SHUTTERSTOCK
You find it super easy to build muscle mass, and you are generally
proportionally built.
Mesomorphs can lose and gain weight easily, are able to build muscle quickly, and
usually boast an upright posture. This body type tends to have a long torso and short
limbs. Women with a mesomorph body type are strong and athletic. Mesomorphs excel
in explosive sports—that is, sports calling for power and speed. The reason for this talent
lies in the type of muscle mesomorphs possess. Mesomorphs have a higher percentage
of fast-twitch fibers and will gain muscle mass more quickly than any other body type.
Basically your genetic makeup suits power and strength. For training, focus on
moderate endurance training, high-intensity interval training (HIIT), and plyometrics.
You can add in Pilates or yoga to lengthen with strength.

ADVERTISEMENT - CONTINUE READING BELOW

To maximize body composition (lean-mass gain, body-fat loss) as a mesomorph, eat
good-quality fats with moderate carbohydrates and consider timing your protein and
branched-chain amino acid (BCAA) intake. On non-training/exercising days, skip the
pre-training snack and just have green tea or coffee in the afternoon. Eat your usual pre-
dinner and evening snacks.
Endomorph

SHUTTERSTOCK
You are generally softer and rounder and tend to store fat easily.
Endomorphs are the body types that are most likely to feel like they drew the short
straw. Endomorphs naturally tend to have curvy, fuller figures and struggle to keep their
body-fat percentage in check. The most difficult challenge for endomorphs is perhaps to
find out that they are in fact an endomorph. Why? Once you know you are an
endomorph, it can be difficult to come to terms with the realization that you are likely to
gain weight very easily.

You have the type of metabolism that is not forgiving. However, this doesn’t mean you
are destined to be overweight or even obese. As an endomorph, you have to make a
conscious, concerted effort to do the things your body should be doing for you
automatically. If your body isn’t instinctively telling you to move more, you have to
make sure that exercise, such as running, is part of your daily routine.

If your metabolism is sluggish, you need to eat the right foods that will fire up your
metabolism. Training-wise, high-intensity activities such as HIIT and CrossFit are great,
as are weight training and moderate endurance training. As an endomorph, eat good-
quality fats and protein and limit your carbohydrate intake to maximize body
composition (lean-mass gain, body-fat loss) and to control insulin and blood sugar. On
non-training/exercising days, have breakfast within 45 minutes of waking up and skip
the pre- and post-training snacks. Be sure to temper your afternoon snack to your
appetite.

The article The 3 Body Types, Explained originally appeared in Rodale

Wellness. Adapted from Roar. 
This high-intensity strength routine boosts metabolism and builds total-body fitness.