Workouts for Ectomorph, Mesomorph and Endomorph Body Types

Do you know that training your body according to your body type would result in amazing benefits? You often exercise your body by either thinking to stay fit or to lose weight. You do this by going to gym else try out some workouts at your home. Have you ever questioned yourself what type of body you are gifted? You cannot decide your body type to be in a particular shape as you posses such kind of body right from your birth that comes genetically. You cannot change your bone structure or height yet it is possible to change your body’s shape with right exercises and diet.
body shapes and workouts


Workouts & Diet Plans for Ectomorph, Mesomorph and Endomorph Body Types:

There are some interesting facts related to these body types. You might have come across some people who eat a lot but still maintain a perfect look and people who always maintain a good diet chart end up looking round- shaped. This depicts that whether you follow specific diet choices or not they always fall behind your body type. No matter what body type you are, you still have plenty of methods to shape your look and this is gained by working out according to your body type.

Workouts and Diet Plans for Ectomorph, Mesomorph and Endomorph Body Types


According to physiologists your body type fall into three categories- Ectomorph, Mesomorph and Endomorph. Ectomorphs are usually tall and thin and can eat whatever they want to.  Mesomorphs are typically muscular and have less percentage of fat. Endomorphs generally have round shaped body and they find it difficult to lose fat/ weight. All these body types are genetically predetermined and all of us fall into one of these categories. We can maintain the body’s metabolic activities with right exercise and healthy diet.

Check out some workout and diet tips you need to follow according to your body type.

Ectomorph:ectomorph body

Ectomorphs are the ones who find a tough time in gaining weight whether it be muscle or fat. They do not possess a muscular type instead appear lean and tall. They don’t have any curves and are flat- chested. These are the people who remain skinny all through their entire life. They have high metabolic rates and the muscular growth is slower in terms. Fat gain is minimal, so they need to put on extra efforts to gain weight and to strengthen their muscles.

They can eat anything and everything and still remain lean for the entire lifetime. They are less prone to obesity. Following proper workouts and diet plans helps them to give a better standing look.

Ectomorph: Training

Ectomorphs have to put in hard efforts to train their body because as I have said muscular growth is slow and building stronger and bigger muscles is not an easy task. At the same time, once they gain a good strength in their muscles they have to keep check on their muscle growth every day as it is equally important not to over train your body.

It is recommended for ectos that they would start off their training exercise initially by working out with weights. They need to see to that they work for about 1 hour each day. It is better if they concentrate on arms, chest, back, legs, and shoulders and working on 9 to 12 sets per day would give better results. Remember you must not exceed 12 sets as the primary draw back would be over training of your body.



Choose your exercises effectively that work all parts of your body. Different exercises that work for different muscle parts would fetch you optimum results. If you do 1 exercise for 3 sets you could end up doing 3 to 4 exercises as per the number of sets you decided to do. Take rest for about 30 seconds to 1 minute between each set and it boosts your energy levels up when doing other sets.  Trying out different compound exercises like biceps helps you in building stronger muscles. Basic squats, rows, step- ups, and push- ups work well for ectomorphs.  Walking on tread- mill and kick boxing would also fetch good results. Ectomorphs who look for gaining more curves should take up swimming as it provides resistance to your body. Daily pool workouts will provide extra fat insulation for skinny bodies.

Ectomorph: Diet

As ectomorphs have a tall, thin or lean body they need to increase the intake of calories in their diet. If you are a true ectomorph you should eat 1000 calories and if you are moderate 750 calories wouldn’t be bad over your maintenance levels. You need not worry whether intake of such huge amount of calories increase the amount of fat levels in your body. No, in fact these calories help you in the fast growth of muscles and repair them as ectos have high metabolic rates.

whole wheat pasta

Don’t skip meals for any reason and you will need to eat lot more than normally. Avoid junk and fried food if necessary. Eat meals for every 1 hour 30 minutes (at least 6 meals a day) as the key is to take more calories than you burn.  Protein, carbs and fat ratio in terms of percentage of calories can be 40% protein, 40% carbs and 20% fats. Intake of complex carbohydrates like pasta, rice, grain bread, and dried fruits would help you gain maximum results. Drink plenty of water to keep your muscles hydrated and taking enough rest is also necessary to gain the perfect weight and muscle strength.

Mesomorph:Mesomorph body

You are blessed with perfect physique if you are gifted with this body type naturally. Mesomorphs are considered athletes and muscular with broad shoulders and bold look. They tend to lose fat easily and doesn’t gain much fat if they control themselves except in rare cases. You need not put lot of efforts as in the case of ectomorph unless and until your body is a blend of either ectomorph and mesomorph or endomorph and mesomorph.

All you mesomorphs need to do is maintain your body type with workouts as your body is very well suited for body building and by following a healthy neat diet.

Mesomorph: Training

Training for mesomorphs should be hard and heavy as they already possess a muscular body and have enough stamina. Boot camp training, yoga, pilates and step classes can be considered some of the best workout plans for mesomorphs. Mesomorphs’ trying out circuit training seems great as it helps in building strength and stamina more effectively than building muscles which is not a necessary regimen for mesomorphs.



For weight training, try to initially workout with light and moderate lifts if you are a newbie and do no more than 3 exercises for each body part thrice in a week. For each exercise you can do 3 to 4 sets which help you in giving a toned look. You can plan your workout for about an hour and a resting for 30 seconds to 1 minute after completing each set is a must.

You need to keep on changing the intensity of the exercises you do which helps you turn your body into perfect shape rather than bulk type. Running, skipping, strip sets and force sets techniques can be included in your smart workout.

Mesomorph: Diet

There are not any major challenges for a mesomorph in taking a healthy diet. All they have to do is to maintain a balanced diet with 40% carbs, 30- 40% lean protein and 20- 30% fats.  You need to maintain a regular intake of 500 calories of diet over your maintenance levels and if you want to lose weight on necessary conditions you can reduce the calorie intake by 200- 500 calories per day.

oatmeal diet

More carbohydrates from dried fruits, oatmeal, potatoes and other foods can be easily obtained. To include healthy fats increase the intake of nuts, flaxseed oil, olive oil, avocados and etc., in your diet.

Endomorph:Endomorph body

Endomorphs generally have a round, curve shaped body. Endomorphs are the people who normally have a plump or fat structured body type. They do possess a soft body, under developed muscles and over developed digestive system and the overall bone structure will certainly be large. They have an increased amount of fat storage; as a result they have high number of fat cells unlike the people of other body types. They cannot lose fat easily but tend to gain fat quickly.  The only thing these people should do is control their fat and plan their diet accordingly.

Endomorph: Training

Endomoprhs mainly need to focus on dropping the pounds of fat accumulated in their cells. They need to lift heavy weights because lifting small weights doesn’t help them in losing fat so easily. However, they should continue in lifting heavy weights only if they feel comfortable. They need to gain muscle growth and lose weight at the same time. So, working on cardio exercise will fetch them maximum benefits as the main goal of endos is to burn calories.

Endomorph training

Exercising your body must be restricted to one hour or less else you might end up over training your body or some other side effects in chain. Recommended numbers of sets for this body type are 9 and not more than that. Just as in the case of ectomorphs, endomorphs also need to choose exercises that help them work all parts of the body. You can try circuit training thrice a week as it helps in full body strength training. High intensity of cardio exercises for about 20 minutes twice a week is a must to burn maximum fat. Fast paced walking on a tread mill including spinning and step class exercises are a must to cut your weight.

Endomorph: Diet

These people need to concentrate on burning huge amount of fats in their body. They need to increase the intake of fiber rich foods that helps them in reducing the calories in their body. They need to avoid junk and fried foods and replace them with healthy drinks and plenty of water. Limit your fat intake to around 20% of total caloric value.

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Increase the intake of carbohydrates like grains, fruits, oatmeal, brown rice, sweet potatoes etc., Take 5 to 6 meals a day which boosts up your metabolic behavior. Implementing such diet would really help endomorphs to gain a good shape and body.

I guess the above mentioned workout and diet tips will help you in understanding your body type in a better way. I hope you can now choose a workout or diet plan as per your body type and feel free to share your opinions via the comments section. Stay fit and healthy!

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