Introduction

Take a look at your gym and you’ll probably find people

doing the same cardio routine, day in and day out, with-
out seeing a significant improvement in their shape or body
composition. surname. Are you among them? You ask your-
self:
ӾӾ Can I change my body shape?
ӾӾ I have been working out for a while, why can’t I see
muscles?
ӾӾ I diet every day but still not lose weight?

WHY ? WHY?
The answer is: She’s probably working out the right way for
her body type - something 70 percent of people aren’t, ac-
cording to Phil Catudal, celebrity personal trainer with the
National Academy of Sports Medicine. . family. . family. .
(NASM) in the Los Angeles area.
“Each of us has a genetic and physiological makeup that
determines our body type,” says Catudal, a global health
coach. Catudal, a global health coach, says Eat and Work-
out to Fit Our Body Type, We or other Body Types respond
differently. So maybe you or the men and women you see
at the gym are doing those exercises. Those are the right
types of exercises - but they’re optimal for someone else’s
body type, not yours.
Catudal says this is a common mistake and can be easily
remedied by identifying the right body type.
It’s one of the basic mistakes that keep you from reaching
your goals and what you need is a guide to show you the
way because:
“A good teacher is like a good accountant: they save
you time, money and a lot of pain!”
Part 1
But not everyone wants to go to the gym and that’s okay! Understanding my body
There are plenty of exercises you can do at home, like push-
ups, sit-ups, planks, and lunges.
1.What defines your figure?
This book will help you how to take your results to the next
level and put your body in a super healthy state. Let’s talk about our body. So without judgment, look in the
mirror. What do you see? Do you see long slender limbs?
Wide hips and perhaps a lot of fat accumulation around
the abdominal area? Or a sportier, more muscular body?

The way we grow and look is defined not only by what we

eat, what we do, and where we live. One of the main roles
in the formation of our appearance plays genetics. That is
why some people are able to stuff their faces with junk food
and desserts and still stay skinny, while others don’t have
any other choice but to diet their whole life. Your body type
for a bigger part depends on genetics. Each type is differ-
ent and requires different weight loss approaches or weight
gain techniques. For example, the endomorph diet is poles
apart from the ectomorph diet. That is why, before starting
a meal plan, or a training program, it is important to find out
what body type you are.

We know how complicated our body types can be. But

knowing what body type you are best suited for can help
determine the best diet and exercise plan for you.

We want to find your dominant body type and understand

the exercises and diet that work best for your body and help
you form more realistic goals.

2 Body type quiz

This quiz will help you figure out your body type and will shed
light on the techniques that can speed your weight loss pro-
cess along.
1. From an objective point of view, which of the following
factors seems most prominent (or dominant) on your body
when you look in the mirror?
A. Bone
B. Muscle
C. Body fat
2. How do your shoulders compare to your hips?
A. My shoulders are narrower than my hips.
B. They’re approximately the same width as my hips.
C. My shoulders are wider than my hips.
3. Which of the following objects best describes your body
shape?
A. A pencil
B. An hourglass
C. A pear
4. If you encircle one wrist with your other hand’s middle
finger and thumb, what happens?
A. My middle finger and thumb overlap a bit.
B. My middle finger and thumb touch, but just barely.
C. There’s a gap between my middle finger and thumb.
5. When it comes to your weight, which of the following
patterns best describes your history?
A. I have trouble gaining muscle or body fat.
B. I can gain and lose weight without too much difficulty.
C. I gain weight easily but have a hard time losing it.
6. Think about what your body looked like, before you cor-
rupted it with poor dietary and exercise habits, once you
reached your full height as a teenager or young adult. How
did you look?
A. I looked long and lanky.
B. I looked strong and compact.
C. I looked soft and full bodied.
7. If you’d been exercising regularly and you were to take a
break for a few months, what would happen to your body?
A. I would lose muscle and strength quickly.
B. My body wouldn’t change that much.
C. My body would soften up significantly and I might even
gain weight.
8. Put on a pair of form-fitting jeans where on your body do
they get extra clingy or even stuck?
A. They don’t. In fact, I can’t keep them up without a belt.
B. With a bit of work, I can wriggle my way into them over
my muscular thighs.
C. They get caught on my butt or belly.
9. When you have a serious carb-fest (think: heaping plate
of pasta or multiple slices of pizza), how do you feel after-
ward?
A. The same as I usually do normal, really.
B. I generally feel good, though I notice my ab muscles are

extra hard or my belly feels full.
C. More often than not, I feel tired or bloated for a few hours
after the meal.
Sheldon’s system have been debunked, contemporary re-
search has confirmed that body type does have implica-
tions for athletic performance.

10. How would you describe your body’s bone structure?
A. I have a small frame.
B. I have a medium frame.
C. I have a relatively large frame.
3.How to Figure Out Your Body Type
Add up the number of times you answered A, B, or C. If you
chose mostly A’s, you’re an ectomorph; mostly B’s, you’re a
mesomorph; mostly C’s, you’re an endomorph.
For example, a 2018 study in the journal PLoS One found
that mesomorph men performed better than ectomorphs
on squat and bench press tests. Their conclusion was that
body type could predict as much as a third of strength po-
tential. On the cardio side, a 2005 study published in the
British Journal of Sports Medicine found that combination
mesomorph-ectomorphs showed the greatest ability to im-
prove their aerobic capacity in training.

If your responses were divided fairly equally as in 5 and 5 or

even 6 and 4 between two different letters, you likely have
a hybrid body type. To be specific, if your responses were
split between A’s and B’s, you’re an ecto-mesomorph; if
they’re spread between B’s and C’s, you’re a meso-endo-
morph; and if you found your responses in a 50-50 or 60-40
split between A’s and C’s, you’re an ecto-endomorph.

If you end up with a 7-3 division between two different types,

it may mean that you’ve strayed off course from your true
type with poor dietary choices, in which case the hybrid
approach to diet and exercise will steer you back on the
right track.

4. Here’s What Your Body Type Says About You

The three basic human body types are the endomorph,

the mesomorph, and the ectomorph. These categories, or
“somatotypes,” were developed in the 1940s by psychol-
ogist William Herbert Sheldon. And while some aspects of
Despite what it might feel like at times, you’re not complete- ✳✳Ectomorphs
ly bound to one category or the other! Research has shown
Models who like the covers and pages of most fashion mag-
that both diet and training can influence your somatotype,
azines tend to have ectomorph bodies. In addition to being
allowing you to change the script over time. Here’s what
tall, they also have thin bodies, long limbs, small joints, and
all three body types should know to help make the most of
thin bones. Although they may appear thin, they may actu-
their potentialr.
ally have a higher amount of body fat than one might think.

The ectomorphs body type is characterized as:

Shoulders and hips narrower than height.

Muscles are relatively small compared to the length of

bones.

Natural fast metabolism makes it difficult for many people

to gain weight.

There may be signs of eating disorders (eg, anorexia, buli-

mia) when BMI ≤17.

Generally thin and lean, ectomorphs tend to have slender

waists, narrow hips and shoulders, small joints, and long legs
and arms. They tend to be slim, without much body fat or
noticeable muscle mass. Because they have fast metab-
olisms, they burn calories quickly, so ectomorphs may find
themselves hungry frequently throughout the day; yet, re-
gardless of what, how often, or how much they eat, they
don’t gain weight or muscle easily.

Famous female ectomorphs include Kate Moss, Natalie Port-

man, Taylor Swift, Kate Middleton and Cameron Diaz. Fa-
mous male ectomorphs include Matthew McConaughey,
Bradley Cooper and Toby McGuire.
✳✳Mesomorphs
If you belong to this group, congratulations because you
are considered to have “good genes” you have a strong
body and an efficient metabolism
The MESOMOORPHIC body type is characterized as
1. Medium bone structure with shoulders wider than hips.
2. Develop athletic muscles.
3. Efficient metabolism; mass gain and loss both happen
relatively easily
This type is like the golden mean. It is characterized by the
best features of the previous two parts. People have mod-
erate-size frames, have broad shoulders, a slim waist, rela-
tively thin joints and modest amounts of body fat. In wom-
en, this body type is associated with an hourglass figure.
Celebrities include Jennifer Lawrence, Halle Berry, Rihanna
and Scarlett Johansson.
✳✳Endomorphic
Endomorphs with characteristics:
1. Stronger bone structure with larger midsection and hips.
2. Carry more fat throughout the body.
3. Fast fat gain and slow fat loss.
4. Natural slow metabolism
A person with an endomorph body type possesses thick
bones, smaller shoulders, shorter limbs, more body fat, and
muscle mass. Such bodies store “high-carb” foods as fat in-
stead of burning them. That’s why endomorphs are more
likely to gain fat in the lower abdomen and hips and make it
harder to lose weight. The Endomorph body type is charac-
terized by a round and curved shape.It’s often challenging
for them to lose weight but with the right diet and training
approach, it can be done.
Beyoncé, Jennifer Lopez, Sophia Vergara and Marilyn Mon-
roe are some of the most famous female endomorphs
✳✳Ecto-mesomorphs
These hybrids are increasingly common, especially in the
athletic world, where this physique is prized for being aes-
thetically appealing. In fact, for men and women alike, ec-
to-mesomorphs tend to have the “fitness model” look. Of-
ten muscular with V-shaped torsos (think: wide upper back,
developed chest and shoulders, narrow waist), ecto-me-
somorphs are lean and agile, with strong-looking (but not
bulky) arms and legs.
✳✳Meso-endomorphs
Including variations where people have more predominant-
ly mesomorphic or endomorphic qualities (rather than a tru-
ly even split), this is the most common hybrid, according to
research. Many bodybuilders and contact sports athletes
(like football players) have this body type. Characterized by
thick arms and legs and a boxy chest and mid-section, this
type looks powerful but it isn’t chiseled. (This may be partly
because people with this body type tend to retain water
and a layer of fat on top of their muscles.)
People with this kind of build who want to get a leaner phy-
sique should be prepared to take a more refined approach
to resistance training, cardio workouts, and diet, so they
can prioritize fat loss.
✳✳Ecto-Endomorphs
Usually, this is a behaviorally acquired body type basically,
someone who is really an ectomorph has added significant
body fat, whether it’s from poor eating habits, sedentary
ways, or a combo of these less-than-stellar habits.
With long limbs and a smaller bone structure, ecto-endo-
morphs often have soft midsections, droopy chests, and
flabby upper arms and legs from sheer neglect. To improve
fitness, body composition, and health, the most efficient
plan for this type involves resistance training and high-in-
tensity cardio, both of which promote muscle growth and
stimulate metabolism.
Since ecto-endomorphs may have developed some insulin
resistance, their bodies may not be as efficient at burning
carbohydrates, so they should follow a dietary plan that’s
suited to endomorphs with a slightly higher protein intake,
a medium fat intake, and lower carb levels until the excess
body fat comes off and metabolic function is optimized;
then, these hybrid types can switch to more of an ecto-
morph approach (adding in more carbs).
Part 2
What To Eat For Your Body
Type?
By accurately determining your body type and understand-
ing its unique strengths and challenges, you can design a
diet and exercise plan to help you achieve your health
goals. . and get back in shape faster.
Remember the saying “abs are made in the kitchen”?
There’s a truth behind that because what you eat is one of
the biggest determinants of how much fat you carry (along
with the calories you burn and your body type) in your body.
Which specific combination of fats, carbohydrates, and
proteins is ideal for your body, says Schroeder, depends on
your genetics, the exercise program you’re following, and
several other factors. “But the bottom line is that you need
to reduce the subcutaneous fat that covers the muscle in
order to have defined muscle.”
Common mistakes in eating you need to be aware of
✳✳ If you eat too much or the wrong kind of food, your
body will develop in a bad way.
✳✳ One problem people often have is trying to cut calo-
ries, making people feel hungry all the time. Hunger can
really affect your chances of losing weight and gaining
muscle because your body goes into starvation mode
and your metabolism slows down.
✳✳ Lack of sleep really harms your ability to lose weight.
When you don’t get enough sleep, your body produc-
 es more glucose and insulin, which can actually lead to focus on following a nutritious diet.
weight gain. So sleep deprivation is a no-no for healthy
weight loss. Try to go to bed at the same time and wake
up at the same time every day.

Less sleep also kills your motivation to exercise and eat right.
We’ve all been there: It’s the end of a stressful day at work,
we’re tired and we don’t have the energy left to do the
things we told ourselves we would do at the beginning of
the day. A good night’s sleep will keep you energized and
motivated, so that when it’s time to step on the treadmill,
you’ll have more willpower to push through.

Now that you understand a little bit more about your body
type, it’s time to get your personalized diet and workout
plan.

1. ECTOMORPHS
The Ectomorph body type is extremely lean with little fat or
muscle. A person who has an Ectomorph body can easily
and continuously stay in this state of being lean and thin
because they have a fast metabolism and are able to burn
carbohydrates very fast. However, with age, their metabo-
lisms will slow down, primarily due to low muscle mass, which
can result in an unhealthy gain in body fat.
You should eat a mass gain-focused diet so ample calories
Because we associate thin with healthy, an Ectomorph will be needed.
might think that they don’t need to focus on nutrition or ex-
ercise because of their size and believe that they can just The best diet for an ectomorph is one that is higher in car-
eat and do whatever they want. It can be very easy for bohydrates and calories. Approximately 50 to 60 percent of
them to ignore they’re health and body because of the calories should come from carbs, 30 percent from protein
false idea that they’re already healthy. and 20 percent from fat.

Just like everyone else, Ectomorphs should avoid excess

amounts of sugar and processed foods so that they can

Additional Nutrition Tips
✳✳ Eat every two to four hours.
✳✳ Add at least 500 calories if you want to gain weight
or muscle.
✳✳ Choose warm foods over cold foods (better for di-
gestion).
✳✳ Best starchy carbohydrates include oats, brown
rice, quinoa, sweet potatoes and potatoes.
✳✳ Best fruit choices include bananas, mangoes, pine-
apple, papaya, avocado and peaches.
Your post-workout meal should be consumed 30 to 60 min-
utes after your workout. The ideal post-workout meal in-
cludes a 3:1 or 4:1 ratio of carbs to protein to help quickly
replenish your glycogen stores and repair and build muscle
fibers. Here’s an example of a great post-workout meal
Nutty and Fruity Amaranth Hot Cereal
(Makes 1 serving)
◆◆1/3 cup amaranth
◆◆2/3 cup water
◆◆1/4 cup rice milk

✳✳ Best vegetable choices include broccoli, cauli- ◆◆1/4 cup dried cranberries
flower, brussel sprouts, beets and carrots, especially
cooked in coconut oil or ghee (clarified butter). ◆◆1 Tbsp. chopped nuts

✳✳ Nutrient dense snacks include nuts and seeds, as ◆◆1 Tbsp. chia seeds
well as nut butters. Bring water to a boil in a pot and add the amaranth. Cov-
✳✳ The key is to still eat a healthy, balanced diet rich in er and reduce heat to a simmer and cook until the water
nutrients. Just because you have an ectomorph body is absorbed. Stir in the rice milk, cranberries, nuts and chia
type, doesn’t mean you should use that as an excuse seeds. Pour into a bowl and serve.
to eat everything, including junk food.
✳✳Here are some of the foods you can eat on the ecto-
✳✳Pre- and Post-workout Nutrition morph diet:
About 30 to 60 minutes before a workout, make sure to eat Meat and Fish
or drink a fast-digesting carbohydrate and some protein,
such as fruit or toast with almond butter and jam. These nutri- ◆◆Chicken
ents will help keep you energized throughout your workout. ◆◆Turkey
And don’t forget to stay hydrated before and during your
workout. If your exercise lasts less than 60 minutes, hydrate ◆◆White fish (cod, mah-mahi)
with water. If it’s longer than 60 minutes, consider adding a ◆◆Seafood (shrimp, scallops)
fast-digesting carb (gel, blocks, or beverage) to keep your
energy level up.
 ◆◆Eggs ◆◆Pumpkin seeds

◆◆Lean steak or beef Grains and Starchy Vegetables

Dairy ◆◆Whole-wheat bread

◆◆Fat-free or low-fat yogurt or milk (keep to 1 serving a day) ◆◆Old-fashioned or steel-cut oats

Fruits and Vegetables ◆◆Brown rice

◆◆Berries ◆◆Quinoa

◆◆Mango ◆◆Farro

◆◆Oranges ◆◆Sweet potato

◆◆Apples
✳✳7-Day Sample Menu for the Ectomorph Body Type
◆◆Pears
✳✳ Day 1
◆◆Banana
Breakfast Old-fashioned or steel-cut oatmeal topped with
◆◆Cauliflower strawberries and walnuts
◆◆Green beans Snack Hard-boiled egg and soy milk latte
◆◆Broccoli Lunch Mediterranean quinoa salad with chopped veggies
◆◆Asparagus and olive oil

◆◆Brussels sprouts Snack Apple and almonds

◆◆Squash Dinner Turkey and mango tacos wrapped in lettuce leaves

served with a side of black beans
Nuts and Seeds
✳✳ Day 2
◆◆Almonds
Breakfast Smoothie made with fruit, almond milk, and pro-
◆◆Pistachios tein powder
◆◆Peanuts Snack Trail mix made with nuts and dried fruit
◆◆Sunflower seeds Lunch Avocado toast topped with a fried egg, side salad
Snack Carrots and black bean dip side salad

Dinner Sliced flank steak fajitas with onions and peppers Snack Protein bar
wrapped in sprouted whole-grain tortillas
Dinner Quinoa bake made with tomato sauce, mixed veg-
✳✳ Day 3 etables, and chicken

Breakfast Sweet potato toast topped with a thin smear of ✳✳ Day 6

nut butter and turkey bacon
Breakfast Fat-free or low-free Greek yogurt parfait with
Snack Pear with mixed nuts chopped apples, walnuts, whole-grain cereal, and cinna-
mon
Lunch Bean and veggie burger served on a whole-grain
bun, side of steamed broccoli Snack Small smoothie with protein powder

Snack Protein bar Lunch Turkey chili and a side salad with vinaigrette

Dinner Grilled chicken, sautéed kale, tomato and cucum- Snack Sliced veggies dipped in homemade guacamole
ber salad, side of farro
Dinner Grilled shrimp and vegetables kabobs on a bed of
✳✳ Day 4 quinoa

Breakfast Whole-grain toast with fat-free or low-fat Greek ✳✳ Day 7

yogurt and a sliced pear
Breakfast Overnight oats made with fat-free or low-fat yo-
Snack Protein bar gurt, almond milk, and topped with raspberries

Lunch Mixed greens salad with chopped vegetables, roast- Snack Hard-boiled egg, piece of fruit
ed turkey, and vinaigrette
Lunch Turkey sandwich on whole-grain bread, mashed av-
Snack Apple and a slice of cheese ocado, lettuce, tomato, onion, baby carrots on the side

Dinner Chicken and mushroom stir-fry over brown rice Snack Broccoli dipped in hummus

✳✳ Day 5 Dinner Roasted cod, Brussels sprouts, baked sweet potato

Breakfast Slice of veggie frittata with roasted sweet pota-

toes ✳✳Advantages of the Ectomorph Diet

Snack Banana with almond butter Compared to the eating plans for mesomorphs and endo-
morphs, the ectomorph diet is higher in carbs. So if you’re
Lunch Tuna mashed with avocado on whole grain crackers,

averse to low-carb diets, you may find this eating plan
meshes well with your tastes and that’s great, so long as you
eat carbs in moderation. Thanks to your higher metabolism
and body’s ability to process carbs, you’re likely able to eat
carb-heavy dishes, like pasta, without as much risk as the
other body types, says Catudal.
Yet as the ectomorph diet advises, by increasing the amount
of protein you eat per day and combining it with weight
training recommendations , you’ll stimulate your body to
build more muscle.
The benefit of this is that not only does an increase in muscle
mass boost your metabolism, as Harvard Health Publishing
notes, but it can also protect your bones as you age. As
research published in April 2019 in the International Journal
of Environmental Research and Public Health noted, losing
muscle mass was linked to 2.5-fold greater odds of osteo-
porosis.
sweet potatoes, oats, and beans may be advised, accord-
ing to the thinking behind the body type diet. “The good
news,” she suggests, “is that this body tends to respond very
quickly to cutting carbs and they can lose weight efficient-
ly,” she says.
Still, keep in mind that there’s no one perfect diet for ev-
eryone. And if weight loss is what you’re after, another diet
plan, such as one that limits calories instead of carbs, can
help you reach your goal, as a study published in July 2019
in The Lancet noted.
2.MESOMORPHS
They are genetically predisposed to build muscle, so meso-
morphs often require a slightly higher calorie intake (since
muscle requires more calories to maintain it) and more
protein than the other types do (again, for muscle main-
tenance). Generally, mesomorphs are able to lose or gain
weight easily.

✳✳Disadvantages of the Ectomorph Diet

You’ll need to make sure you’re eating enough protein (100

to 150 grams per day) in order to build muscle and tone up,
says Catudal. And, it may feel counterintuitive to snack on
tuna or hardboiled eggs in the afternoon if your go-to be-
fore was crackers or an apple.

That said, if you’re a hybrid ectomorph and are carrying

excess fat around your waist, Melina Jampolis, MD, an in-
ternist and board-certified physician nutrition specialist in
Valley Village, California, would not recommend a higher
carb diet for you. “Many patients who have been thin their
whole lives gain weight in their belly,” she says. In that case,
limiting high-starch choices like pasta and bread in favor of
The body type diet states that a mesomorph will do best ◆◆Cauliflower
with a well-balanced meal plan (35 percent carbs, 35 per-
◆◆Green beans
cent protein, and 30 percent fat), focusing on whole grains
and starchy carbohydrates, healthy fats, and protein-rich ◆◆Broccoli
foods. Phil Catudal, personal trainer in Los Angeles says
◆◆Asparagus
that this will provide the needed energy for workouts and
nutrients for muscle repair. They can also usually eat more ◆◆Brussels sprouts
calories compared with the other body types, as their high-
Nuts and Seeds
er percentage of muscle means a speedier metabolism.
Here are the recommended foods on a mesomorph diet: ◆◆Nut or seed butter
Meat and Fish ◆◆Almonds
◆◆Fish (salmon, tuna) ◆◆Cashews
◆◆Chicken ◆◆Pistachios
◆◆Lean steak ◆◆Pumpkin seeds
◆◆Turkey ◆◆Sunflower seeds
◆◆Eggs Grains and Starchy Vegetables
◆◆Protein shake ◆◆Sweet potato
Dairy ◆◆Lentils
◆◆Yogurt ◆◆Beans
◆◆Cottage cheese ◆◆Quinoa
Fruits and Vegetables
◆◆Brown rice
◆◆Berries

◆◆Apples ✳✳7-Day Sample Menu for the Mesomorph Body Type

◆◆Pears ✳✳ Day 1

◆◆Oranges Breakfast Greek yogurt parfait made with pumpkin, cinna-

mon, pecans, and raisins
◆◆Avocado
Snack Two hard-boiled eggs and strawberries Breakfast Cottage cheese with pineapple and crushed
macadamia nuts
Lunch Large salad with chopped veggies, sweet potato
chunks, avocado, and vinaigrette. Snack Roasted chickpeas and an orange

Snack Hummus and bell pepper sticks Lunch Turkey chili spooned into a sweet potato

Dinner Chicken and vegetable stir-fry over brown rice with Snack Packet of flavored tuna and celery sticks
crushed peanuts
Dinner Fajita lettuce wraps made with sliced steak, bell pep-
✳✳ Day 2 pers, and onions, topped with avocado slices

Breakfast Smoothie made with soy milk, peanut butter, ba- ✳✳ Day 5
nana, and spinach
Breakfast Greek yogurt with blueberries, toasted quinoa,
Snack Cheese stick with an orange and sunflower seeds

Lunch Three-bean chili, side salad drizzled with vinaigrette, Snack Veggies and hummus
and a small whole-grain roll
Lunch Whole grain wrap with chicken, sliced veggies (bell
Snack Veggies with a yogurt-based dip peppers, carrots) on the side

Dinner Spaghetti squash noodles with tomato and ground Snack Turkey rolled around sliced bell peppers and mustard
turkey sauce
Dinner Tuna nicoise salad
✳✳ Day 3
✳✳ Day 6
Breakfast Whole-grain toast with almond butter, hard-boiled
Breakfast Avocado toast with peaches and a hard-boiled
egg
egg
Snack Trail mix
Snack Chocolate protein shake
Lunch Pizza made on a whole-grain tortilla, topped with
Lunch Chicken salad (made with a base of Greek yogurt)
veggies and chicken sausage
over greens
Snack Protein bar
Snack Roasted lentils and an orange
Dinner Baked salmon, roasted broccoli, sweet potato with
Dinner Roasted chicken, sweet potatoes, and sautéed kale
a tab of butter
✳✳ Day 7
✳✳ Day 4
Breakfast Slice of veggie frittata and a banana
Snack Celery with peanut butter
Lunch Grilled salmon salad
Snack Protein bar
Dinner Quinoa bowl with chopped chicken, veggies, and a
dollop of guacamole
✳✳Advantages of the Mesomorph Diet
Lucky for mesomorphs, “this body type is the most mallea-
ble through diet and exercise,” says Catudal. Meaning:
While you can’t change your bone structure or frame, it
may be easier for you to lose fat and build muscle. Another
benefit is that someone who is more muscular and athlet-
ic may be able to generally tolerate more carbs, Melina
Jampolis, MD, an internist and board-certified physician nu-
trition specialist in Valley Village, California, believes. And
you will probably enjoy the satisfaction of being able to split
your calories pretty evenly between carbohydrates, fat,
and protein, rather than putting limitations on your diet and
feeling deprived.
Again, though, understand there’s no scientific proof that
one body type tolerates carbs better than another; this is
simply what Dr. Jampolis has seen in her practice.
✳✳Disadvantages of the Mesomorph Diet
There are few disadvantages to eating a balanced diet
that includes a pretty even split between carbohydrates,
fat, and protein, especially when you’re physically active
and have sport-related goals.
Jampolis generally doesn’t support eating for your somato-
type and instead focuses on where patients are storing
body fat. Storing fat around your middle is a risk factor for
developing metabolic syndrome, a cluster of conditions
that makes it more likely you’ll develop type 2 diabetes and
heart disease, per a study published in April 2018 in BMC
Public Health. Getting your waist circumference to where it
needs to be (under 35 inches for women and 40 inches for
men, notes the National Heart, Lung, and Blood Institute)
should be your primary goal, and you can achieve that
with other more studied diets, like the Mediterranean diet,
according to a study published in April 2018 in Nutrition &
Diabetes.
3. ENDOMORPHS
The Endomorph body type is a bit thick in build and can
gain both muscle and weight easily. They usually carry their
weight in the lower abdomen, hips, and thighs rather than
evenly distributed throughout the body. From a metabolic
perspective, endomorph body types usually have some de-
gree of carbohydrate and insulin sensitivity. High-carb foods
are quickly converted to sugar in the bloodstream and are
more likely be stored as fat than be burned for energy. As a
result, many endomorphs have a higher body-fat percent-
age, putting them at greater risk for of developing diabetes,
infertility, certain forms of cancer, gallbladder conditions,
heart disease, diabetes, hypertension and depression. For-
tunately, hormone imbalances can be prevented or cor-
rected with the correct training and nutrition program, they
can achieve positive results
The best nutrition plan for this body type focuses on an even
distribution of macronutrients, with carbohydrates coming
mostly from vegetables and smaller amounts of unrefined,
high-fiber starches, like quinoa and amaranth. Stay away
from the bread, cereal, cracker and cookie aisles of the
supermarket! A Paleo-like diet is best suited for an endo-
morph, where each meal contains protein, vegetables and
some healthy fats, like avocado or olive oil. Aim for a nutri-
ent distribution close to 20 percent carbs, 45 percent pro-
tein and 35 percent fat.
All this means that you’ll have to keep a tighter watch on
calories, the diet says. Catudal suggests a higher protein in-
take (40 percent of calories per day), a good amount of fat
(40 percent of calories per day), and a lower-carbohydrate
diet (20 percent of calories per day), aiming for 1,300 to
1,500 calories per day to start. Maximize carbs and calories,
and build volume by focusing on eating a lot of fiber-rich
veggies.
✳✳Which Popular Diets May Work Best for Endomorphs
Since endomorphs tend to carry more fat and are more like-
ly to have insulin resistance, Catudal recommends eating a
balanced diet that’s lower in carbohydrates in order to sup-
port fat loss. Indeed, an article published in October 2016 in
PLOS One suggests that compared with a higher-carb diet,
reducing the amount of carbs in your meals can improve
insulin function within a day and may be a powerful way
to lower your risk of prediabetes. What’s more, because fat
burns fewer calories than muscle, per the Mayo Clinic, an
endomorph likely has a metabolism that runs slower com-
pared with a naturally muscular mesomorph, meaning that
you’ll want to eat fewer calories in the beginning of the diet.
According to the Mayo Clinic, focus on fruit, veggies, meats,
fish, nuts and seeds, and oils.Though paleo dieters typically
avoid legumes, he gives the green light to beans and lentils,
which are packed with weight-friendly and digestion-slow-
ing fiber. Yet, as you’ll see, you can also incorporate grains
into an endomorph diet.
✳✳Food List for an Endomorph
The thinking goes that endomorphs do best when they fo-
cus on reducing calorie intake and taking in more protein, ◆◆Nut and seed butter
healthy fats, and low-carb foods. Catudal says this ap-
◆◆Almonds
proach will help them trim fat, reduce their waistline, and
improve insulin resistance. Here are the foods you’re al- ◆◆Pistachios
lowed to eat on an endomorph diet.
◆◆Sunflower seeds
Meat and Fish
◆◆Pumpkin seeds
◆◆Chicken
Grains and starchy vegetables
◆◆Turkey
◆◆Sweet potatoes
◆◆almon
◆◆Squash
◆◆Cod
◆◆Quinoa
Dairy
◆◆Brown rice
◆◆Yogurt
◆◆Beans
◆◆Milk
◆◆Oats
Fruit and vegetables

◆◆Berries ✳✳7-Day Sample Menu for the Endomorph Body Type

◆◆Apples ✳✳ DAY 1

◆◆Pears Breakfast 2 scrambled eggs plus 1 egg white and spinach

◆◆Asparagus Snack Sunflower seeds and a piece of fruit

◆◆Zucchini Lunch Olive oil-massaged kale salad topped with cucum-

bers, bell peppers, and salmon
◆◆Tomatoes
Snack Deli meat wrapped around asparagus spears
◆◆Onions
Dinner Grilled chicken breast over zucchini noodles and to-
◆◆Greens (spinach, kale, romaine)
mato sauce
Nuts and seeds
✳✳ DAY 2
Breakfast Cottage cheese with slivered almonds and cin- ✳✳ DAY 5
namon
Breakfast Omelet made with peppers and spinach, topped
Snack Sliced veggies and hummus with avocado slices

Lunch Stir-fry made with chicken and peppers over brown Snack Protein bar
rice
Lunch Quinoa mixed with chopped veggies and cubed
Snack Sliced apple with peanut butter chicken breast, tossed with vinaigrette

Dinner Turkey tacos wrapped in lettuce and topped with a Snack Carrots dipped in peanut butter
slice of avocado
Dinner Salmon, steamed broccoli, sautéed mushrooms
✳✳ DAY 3
✳✳ DAY 6
Breakfast Egg frittata made with tomatoes, onions, and
Breakfast 2 hard-boiled eggs with blueberries
spinach
Snack Greek yogurt with sliced almonds
Snack Protein shake
Lunch Mediterranean lentil salad with sun-dried tomatoes,
Lunch Grilled chicken salad with garbanzo beans, toma-
kalamata olives, and chopped raw veggies
toes, and tzatziki sauce
Snack Protein shake
Snack Hummus and sliced veggies (bell pepper, celery)
Dinner Veggie and bean soup with a grilled chicken breast
Dinner White fish drizzled in olive oil, roasted broccoli and
cauliflower ✳✳ DAY 7
✳✳ DAY 4 Breakfast Greek yogurt layered with apples, cinnamon, and
walnuts
Breakfast Smoothie made with Greek yogurt, berries, and
almond milk Snack Hard-boiled egg and sliced avocado
Snack Sliced veggies and hummus Lunch Sweet potato stuffed with shredded chicken, drizzled
with low-sugar barbecue sauce
Lunch Open-faced turkey, veggie, and avocado sandwich
on whole-wheat toast Snack Hummus and veggies
Snack Pistachios and cubed cantaloupe Dinner Shrimp and veggie kabobs with cauliflower rice
Dinner Sliced steak stir-fry over cauliflower rice
✳✳Advantages of the Endomorph Diet
Not only do proponents of the endomorph diet say it may
help people with this body type lose weight , they say it
may help their health in other profound ways. Indeed, it’s
the potential health problems that pose the biggest chal-
lenge for endomorphs, says Melina Jampolis, MD, an inter-
nist and board-certified physician nutrition specialist in Val-
ley Village, California. “An endomorph likely has a genetic
component to being a bit heavier. If you look at somato-
types, many people with [type 2 ] diabetes are considered
to be endomorphs,” she says.
But even if you’re considered overweight, it’s more import-
ant to look at where you’re carrying this fat. If excess fat
lands on your hips, thighs, and butt (a classic pear shape),
you likely have fewer risk factors for metabolic disease com-
pared with someone who stores fat in their midsection (a
classic apple). Metabolic syndrome is a cluster of risk fac-
tors a large waistline, inactivity, insulin resistance that raise
your risk for heart disease and stroke, according to the Na-
tional Heart, Lung, and Blood Institute. Insulin resistance is
often present in those who have prediabetes and type 2
diabetes, raising blood glucose levels slightly (but not high
enough to be full-blown diabetes). “When you carry weight
in your belly, you’re more than likely less responsive to insulin
compared to someone who carries weight more diffusely
through their body,” says Dr. Jampolis.
In fact, in a June 2015 study in PLOS Medicine, research-
ers concluded that waist circumference was predictive of
type 2 diabetes in overweight and obese adults. The link
was even stronger in women.
Following a body type diet for an endomorph may help
you adopt healthy eating patterns and exercise to improve
insulin sensitivity and lose fat (particularly visceral fat) that
may be putting your health at risk.
That said, Jampolis doesn’t agree with dieting for your so-
matotype. But when you move toward a healthier pattern
of eating and for someone with excess fat around their
waist it could be reducing overall carb intake you can trim
your waistline to reduce your risk for health problems. Focus
on your waist circumference (rather than hitting a specific
goal weight): Women should have a waist that’s under 35
inches; for men, that’s 40 inches, according to the Centers
for Disease Control and Prevention.
✳✳Disadvantages of the Endomorph Diet
First comes the hurdle of cutting carbs.
Because of a potential overproduction of insulin, your body
likely doesn’t manage carbs as well as the other body types.
“I tell patients to eat lower levels of carbs and more healthy
fats, particularly monounsaturated fatty acids,” says Jam-
polis. Examples of monounsaturated fats (MUFAs) are nuts,
avocado, and olive oil, according to Medline Plus. “It’s
also especially important to make most or all grains whole
grain,” she says.
The problem arises because while it’s easy to tell someone
to eat less bread, rice, pasta, crackers, and potatoes, it can
be more difficult to put the rule into practice, especially if
you’re accustomed to eating this way. That may make this
type of diet more difficult to stick to for some folks. For in-
stance, while a past study found that people with type 2 di-
abetes who followed a low-carb diet lost weight and were
able to lower their insulin medication, they also discovered
that they were unlikely to stick to the diet after six months.
Reducing calorie consumption can also be challenging.
“An endomorph has to be the strictest about their diet, in-
Part 3: Which Exercises Are Best
cluding total calories and how many calories come from
carbs, but if they do those things, they can slim down,” says
for This Body Type?
Catudal. You’ll also have to maintain the same way of eat-
ing even after reaching your goals; otherwise, your body ✳✳YOUR BODY TYPE IS NOT A LIFE SENTENCE
may bounce back to its starting point. “The way you got
As they are understood and accepted today, body types
there is the lifestyle you have to maintain to stay there,” he
reflect a generalized picture of how a person’s physiology
says
is functioning in their current state. The observable somato-
type represents the current sum of their physical, dietary,
and lifestyle choices up to that point in time, combined with
a variety of uncontrollable factors influenced by both ge-
netics and the surrounding environment.

For example, at one extreme end of the spectrum, a per-

son who has easy access to high-quality food, makes ha-
bitually healthy diet choices, is free of chronic disease, and
consistently trains at progressively higher intensities will al-
ways have a more functional, muscular, and leaner body
composition. On the flip side, someone who always sits all
day and eats a lots of excess calories from junk food will un-
doubtedly develop the “soft roundness” stated in Sheldon’s
original classification of endomorphs.

But remember, a body type is not a life sentence. If it were,

personal trainers, health coaches, and nutrition coaches
would all be out of jobs. The fitness industry, at its core, is all
about helping people learn to use tools they can control
(i.e., improved lifestyle, diet, and exercise techniques) to
overcome challenges presented by genetic and environ-
mental factors that they otherwise have no agency over
Body type will shift based on lifestyle, activity, and diet mod-
ifications . Someone on the DASH diet will have a different
composition than someone who doesn’t have a diet pref-
erence.
This notion is made clear when looking at average phy-
siques of elite athletes in different sports, where consistent
training and diet standards lead to similar average body
compositions grouped across the somatotype spectrum.
✳✳HOW TO IMPROVE YOUR BODY COMPOSITION
Research continues to prove that physical training and
consistent, habitual changes to the diet have a strong influ-
ence on improving body composition. Metabolic conditions
such as hyper- or hypothyroidism are fully within the realm
of modern medicine to manage and improve, and chronic
conditions like type 2 diabetes are manageable and can
even be remedied in many cases through improvements to
diet and exercise routines.
The human body is highly adaptable and always seeks ho-
meostasis (i.e., equilibrium) within its environment. But it can
take a while to break old patterns that the body has got-
ten used to. This fact that change takes time and consis-
tency is more than likely what leads many people to resign
to the notion that they are stuck in a somatotype; because
change is hard, and it’s often far easier and convenient to
chalk one’s body dissatisfaction up to forces beyond di-
rect control. But this is also where Certified Personal Trainers
and Nutrition Coaches have the most opportunity to build
long-lasting relationships with clients.
Muscle is healthily gained at around one pound per month,
and fat healthily lost at around one pound per week. After
a desirable body composition has been attained through
lifestyle modification, physical training, and healthy chang-
es to diet and, more importantly, when those new habits
are adopted and maintained permanently the new body
that is symptomatic of all those changes will eventually be-
come the “new normal.”
Metabolisms and appetites adjust to new energy intakes,
physical activity becomes a natural part of the day instead
of a chore, and someone who was predominately ecto-
morphic or endomorphic will eventually see themselves dis-
playing far more mesomorphic traits over time.
1.HOW TO TRAIN ECTOMORPHS
◆◆Fitness Goals
Ectomorphs are at a disadvantage when it comes to build-
ing muscle and sculpting the body. The goal of toning,
sculpting and creating curves on a small, thin frame can be
achieved with a dedicated training and nutrition program.
All ectomorphs, whether his or her goal is to be a body build-
er or achieve a healthy, lean and strong body, can benefit
from a solid, consistent weight-training program.
◆◆Cardio
Ectomorphs tend to excel in endurance-type activities,
so it’s not surprising that many prefer cardio training over
weight lifting. The key to stimulate muscle growth is to do
the minimal amount of cardio required for general health.
Three times a week for 30 minutes is recommended.
◆◆Weight Training
To build muscle mass, increase strength and sculpt the
body, a simple weight-training routine using heavy weights
is critical for the ectomorph. The focus should be on using
heavier weights and completing three to five sets of ap-
proximately eight to 12 reps for each muscle group
 ◆◆What Types of Exercises Should You Do if You’re an Ecto-
morph?
First, remember the basic rule that the best exercise (re-
gardless of your type of workout) is the one you want to do
and you must stick to. However, since ectomorphs are usu-
ally thin and tall and don’t tend to easily build muscle, you
may be advised to do strength training because increasing
strength helps you avoid injury and maintain mobility and
function. your ability. time, Feit said.
“It is natural to move to what we are good at. For people
with lower body fat, they may find they naturally excel in
endurance activities, such as running,” says Feit. Running is
a very effective aerobic exercise. Compared with people
who don’t exercise regularly, runners are 27% less likely to
die from any cause, according to a November 2019 study
in the British Journal of Sports Medicine.
But ideally, it shouldn’t be the only exercise you should do
(nor should any other steady-state aerobic activity, like
walking or biking) - especially if you’re an active person.
pellets. Suitability.
For a more balanced routine, consider adding HIIT (high-in-
tensity interval training) or strength training, says Feit. Strength
training improves bone mineral density and the efficiency
of your muscular system, which interacts with your cardio-
vascular system, he explains. HIIT and other types of interval
training boost aerobic capacity, so you’ll get better at all of
your workouts over time, according to the Mayo Clinic.
(aerobic exercise).
For those who prefer more cardio-heavy workouts, Feit rec-
ommends starting a strength-building routine with moves
like weightlifting, squats, tricep press, bicep curls, and shoul-
der shrugs. .
As for the structure of a strength exercise, Katrina Pilking-
ton, a personal trainer with the National Academy of Sports
Medicine in Sacramento, California, recommends perform-
ing 8 to 12 reps of the exercises of your choice at tempo.
Focus slowly up and down. This will train the strength and
endurance of the muscle fibers. Another option is to set a
timer for 30 seconds and execute as many times as you can
within that time frame. Do a total of three reps for each ex-
ercise.
Strength training and mobility are also important to main-
tain and improve the range of motion of the joints. Feit usu-
ally recommends alternating movements with strength for
the first 5 to 15 minutes of a workout. For example, to move
the shoulders, add an external zipper: Holding a resistance
band in each hand, raise your arms to shoulder level, and
pull your arms apart. Try stretching your hip muscles or twist-
ing your spine. Bonus: These “moving” stretches will also re-
lieve tension and muscle tension (which often feels great).
✳✳Example:

As for ectomorphs, these types of exercises help strengthen

fitness areas that the body may be more prone to struggle
with (strength and power) and they will help you do better
at areas of fitness where your body you tend to be active
WEIGHTLIFTING SQUATS
BICEP CURLS ◆◆Common Ectomorph Exercise Mistakes and How to Fix
Them

Limiting Yourself Building muscle might be something you

have to consistently work at, and it will be challenging. But
you can absolutely reach your goals to get stronger, says
Feit.

Too Many Miles Not all ectomorphs like to run or even enjoy
endurance exercise. But if you do enjoy endurance activi-
ties, you likely know the tendency to want to keep increas-
ing that mile count (whether you’re walking, running, cy-
cling, or cross-country skiing). Adding distance will increase
fitness, says Pilkington. But using some of that time for other
types of exercise (like the aforementioned strength and in-
terval training) might do your body more good than those
extra miles, she says. “If you want to get faster and be a
more powerful endurance athlete, you have to train your
muscles accordingly.” (Strength training appropriate mus-
cle groups also helps prevent overuse injuries for those who
do long-distance activities.)

Skipping Exercise Ectomorphs tend to have long, lean

body types naturally and not gain weight readily, which
may lead you to think that based on your aesthetics you’re
fit. Fitness is about more than aesthetics. No matter your
weight, you need to be doing aerobic, strength, and flex-
ibility exercises to maintain fitness (which in turn promotes
health by decreasing the risk of health problems like heart
disease, obesity, type 2 diabetes, some cancers, and early
death). “Your body was meant to move,” says Pilkington.

Only Doing One Type of Yoga Yoga is a fantastic mind-

body exercise that helps relieve stress, improve mood, di-
minish pain, lose weight, and more. But just like it’s not ideal
that your only form of exercise is running, it’s not ideal for
your only form of exercise to be yoga either. If a steady prac-
tice of yoga brings you joy, Pilkington recommends varying
the type of yoga you do. For instance, there’s hatha yoga
(generally a slow-paced style), which could be great when
you need to de-stress, but it may not be intense enough to
boost strength. You might also want to try yoga with weights
or a yoga flow class (like vinyasa yoga) to boost aerobic
fitness, Pilkington says. “As you age, strength and bone den-
sity start to decrease. You want to maintain it.”
Forgoing Protein If you exercise for endurance, you may
be used to focusing on carbohydrates to fuel your work-
outs. To build muscle and meet your energy demands, you
need protein, Pilkington says. If you’re making pasta for din-
ner, try adding chicken or tofu. If oatmeal is your breakfast
of choice, add some nuts or a spoonful of peanut butter.
Not Making Modifications Longer legs might make dead
lifts and squats more challenging for you compared with
someone who is proportionally closer to the ground. Modify
them by shortening the length of movement. For instance,
position a low box in front of you while you do a dead lift,
and touch the weight to the box (instead of the floor), so
you’re not reaching down so far that you’re compromising
the posture you’re trying to maintain, recommends Feit. For
squats, it’s okay to go only as far down as your legs allow
without compromising a straight back and keeping your
heels on the ground.
Doing Too Much Too Quickly When It Comes to Strength
Training If your goal is to do 8 to 12 reps per set for strength
training, but you can do only 4 reps of the move, then do 4
reps, rest, and then do 4 more. The goal is to complete the
reps in as few sets as possible, and that can be something
you work toward, says Feit. Trying to crank out too many
reps without a break may compromise your form, which
can make the move less effective and increase injury risk.
What’s more, exercise is about challenging yourself, but if
you get frustrated by what you’re doing, there’s a risk you
might stop doing it altogether. The point of a workout is that
you should be working through it; if it’s easy you’re probably
not making progress.
2.HOW TO TRAIN MESOMORPHS
◆◆Fitness Goals
Male and female mesomorphs looking to build muscle
have a genetic jump-start in reaching their goals. However,
mesomorphs are prone to weight gain and need to focus
on diet and a well-rounded training program to achieve a
lean physique.
While mesophorhs are genetically inclined to build muscle,
if your goal is to stay lean and slim, concentrating on diet
and cardio is imperative.
◆◆Cardio Training
Achieving a lean physique for a mesomorph requires con-
sistent cardio sessions to avoid putting on too much fat.
Incorporating 30 to 45 minutes of cardiovascular exercise
three to five times a week should become a regular part of
the exercise routine.
Mesomorphs who carry less body fat can decrease their
cardio sessions to twice a week. For optimal results in low-
ering body fat, cardio interval training or high-intensity in-
terval training (HIIT) is recommended two to three times a
week, along with one to two sessions of steady-state cardio.
Interval training involves alternating bursts of intense activity
followed by intervals of lighter activity.
Adding in a couple of steady-state cardio or continuous
aerobic training may not burn as many calories as HIIT, but
it’s not as taxing on the body and allows you to avoid over-
training. It also decreases your risk of injury, while still improv-
ing your aerobic base.
Sample 30-minute HIIT Workout
✳✳ 5-minute warm-up moderate jog
✳✳ 8 intervals 30-second sprints, followed by a two-minute
recovery walk or slow jog
✳✳ 5-minute cool-down walk and stretch
◆◆Weight Training
Mesomorphs are naturally strong because their muscles are
thick and dense. Lifting moderate-to-heavy weights, with
limited rest in between sets, five days a week is ideal to stim-
ulate muscle growth.
Perform eight to 12 reps of three to four exercises for each
muscle group. Complete at least three sets of each exer-
cise and rest 30 to 90 seconds after each set. Switching up
your weight training routine by using higher reps with lighter
weights, adding in body-weight exercises and techniques
such as super sets and circuit training, can encourage
strength and stamina without building muscle mass
◆◆What Types of Exercises Should You Do if You Have a Me-
somorph Body Type?
For people who build muscle readily, they may find that
they gravitate toward the activity that they’re good at:
strength training. That’s according to American College of
Sports Medicine fellow Stuart Phillips, PhD, a professor, the
director of the Physical Activity Centre of Excellence, and
the director of the McMaster Centre for Nutrition, Exercise
and Health Research at McMaster University in Hamilton
Ontario. Dr. Phillips says he mostly identifies with the meso-
morph body type, and, while it doesn’t resolve everything,
knowing his type did give him some insight on what works
best for him.
“After running marathons, I realized I wasn’t made to pound
up and down pavement. I tailor activities to what I enjoy
and that feel better naturally, which is weight lifting,” he
says.
But while people with mesomorph body types may see the
most progress after weight and strength-training sessions,
it’s important not to forgo other types of exercise.
Do diversify your workouts and include cardio. “If you’ve just
been weight lifting, take a day to do body weight exercises
and spend a day on cardio to challenge your heart and
respiratory system for endurance,” says Katrina Pilkington,
a NASM-certified personal trainer based in Sacramento. It’s
not a call to run every day, but do focus on your heart (via
cardiovascular or aerobic exercise) sometimes rather than
just your muscles, she says.
Also get in flexibility or mobility training. “Flexibility is all
about recovery and making sure muscles can perform to
their optimum ability,” says Pilkington. She favors vibration
therapy to release tight muscles (use a power massager, for
instance). Research published in the Journal of Clinical &
Diagnostic Research found that vibration therapy can be
effective for improving muscle recovery, power, strength,
flexibility, and reducing post-exercise muscle soreness.
If that’s not available to you (these devices can be an in-
vestment), static stretching post-exercise is another good
option, says Pilkington.
“If you do not take care of your tendons and muscles, you’ll ◆◆Common Mesomorph Exercise Mistakes and How to Fix
hit a wall in training and may also get injured,” she says. Them
Try stretches like the quad stretch (where you stand and
Skipping cardio If you’re continually in the weight room,
bring one heel up to your butt), a calf stretch, or lat stretch
you may be missing out on the cardiorespiratory side of a
(facing a table, stretch both arms out straight on the table,
fitness routine. It’s not necessary to go through long bouts
then bend forward and push your shoulders down), Pilking-
of cardio if you find it especially grueling. Instead, consider
ton says.
interval sprints or high intensity interval training (HIIT), which
will get your heart rate up but can be done in much shorter
periods of time, says Feit.

Getting stuck in an exercise rut Not enough variety in an

exercise routine can be a problem for people of any body
type, says Feit. For mesomorphs, it might look like always
doing the same weight training routine or the same types
of strength workouts. Cross-training with other activities will
prevent mental burnout and lower the risk of injury. Broad-
en your scope of what “counts” as exercise. A long hike
with your family even if casual can make your legs (and
lungs) burn in different ways by forcing your body to recruit
a range of muscles, including stabilizer muscles, rather than
isolating them at the gym. Similarly, yoga and Pilates may
not come naturally to you, but you may realize that an oc-
casional practice makes your body feel really good.

Not going after your exercise goals Maybe you decide

that, in fact, you do want to train for a half or full marathon.
Don’t let a boxier frame and more muscle dissuade you
from signing up. (You may find that it’s not you, or you could
discover you love it.) Never let naysayers tell you what you
can and can’t excel at. “Your body type doesn’t define
you,” says Feit. “While it might provide some basic guide-
lines about what will work for you, don’t let that dictate the
exercise you pick,” he says.
3.HOW TO TRAIN ENDOMORPHS Focus on large muscle groups (e.g., legs, back) and high
repetitions (15 reps)
◆◆Fitness Goals
Compound exercises
Endomorphs typically have a difficult time losing fat with diet
alone, so a well-rounded fitness program is a must for those Circuit training with very little rest time between sets
with an endomorph body type. Exercise is essential to boost-
Circuit Training Workout
ing metabolism and must include both weight and cardio
training. In general, endomorphs must commit to a lifelong Exercise Time
program without overtraining. Building muscle comes easily Squat with overhead press 50 sec - work
for endomorphs; however, a slower metabolism and extra Rest 10 sec - rest
body fat make it much harder for endomorphs to stay lean.
Stationary lunge with lateral
To begin, find a few different activities that can be rotated 50 sec - work
raise (right leg front)
to prevent overtraining or boredom. Rest 10 sec - rest
◆◆Cardio Stationary lunge with lateral
raise (left leg front holding 50 sec - work
Endomorphs’ basic disposition is to take it easy and relax, but dumbbells)
they must stay in motion almost every day to fight against Rest 10 sec - rest
the urge to chill out. The cardio-training component is im- Plié squat/upright row
perative for the endomorph to burn calories and create a 50 sec - work
(dumbbells or kettlebell)
greater calorie deficit. Rest 10 sec - rest
Cardio Training Recommendations for the Endomorph: Push-ups with single leg
50 sec - work
knee drives
Incorporate high-intensity interval training (HIIT) two to three Rest 10 sec - rest
days a week for no more than 30 minutes per workout. Plank with triceps extension
50 sec - work
◆◆Weight Training (dumbbells)
Rest 10 sec - rest
Maintaining or building lean muscle mass and losing body Alternate step-ups with
fat, while also revving up metabolism, is the focus during 50 sec - work
hammer curls (dumbbells)
weight-training sessions. Developing more active muscle Repeat three times
tissue will help increase resting metabolic rate and encour-
age the body to burn more fat for fuel.

Weight Training Recommendations for the Endomorph: