What’s Your Body Type? + Exercise & Nutrition Cheat Sheet!

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What is your Body Type?

When embarking on a new fitness journey, it is crucial to know that no single diet plan or fitness regimen will work for everyone. Body type plays a very important role in determining which plan will help you.

There are 3 main body types, EctomorphEndomorph and Mesomorph.  Each body type builds muscle, burns fat and tones in different ways and at different speeds. These body types are all based on genetics, one is not better/worse than the other! Me? I’m an Ectomorph.

Let’s breakdown each of these body types!


  • Ectomorphs are generally tall and lean. They have very little body fat and very little muscle tone. They have smaller, more delicate features, narrow shoulders and find it very hard to gain weight.
  • Ectomorph females generally have flat chests and both male and female ectomorphs have flat bottoms.
  • These body types generally have a rectangular appearance and lack curves or definition. Ectomorphs have very high metabolisms, which is why they have difficulty gaining and maintaining body weight.


  • One of the main benefits of being an ectomorph is that they never have to worry about gaining too much weight! They are also able to build muscle, but may take more effort than the other body types.

Ectomorph Examples:


  • Endomorphs gain fat very easily and usually have a rounder, softer appearance.  Their metabolisms are much slower than the other two body types, and have greater difficulty burning excess body fat.
  • They are usually shorter and have a stocky build. Even in top condition, their muscles are usually not very defined.
  • Endomorphs carry most of their weight in the lower body and have powerful lower body strength. Although they gain fat easily, endomorphs also gain muscle quickly.
  • Females in this group have the classic hourglass shape when in good physical condition. When too much fat is gained, individuals in this group can take on pear like appearance.


  • The positive aspect of being an endomorph is the fact that they gain muscle easily.

Endomorph Examples:


  • Mesomorphs have an hourglass shaped body, and females in this body group usually have similar size shoulders and hips. They are more athletic and generally have well-defined muscles. These body types are strong and gain muscle easily.
  • Although mesomorphs do not gain fat easily, they do gain it more easily than an ectomorph. Mesomorph metabolisms are generally in the moderate range. If they do not exercise, excess weight can pile on. This is also the most desirable body type for men.


  • This body type responds the best to weight training and usually has better muscle definition than the other two types.

Mesomorph Examples:

Eating & Working Out for Your Body Type

Once you’ve figured out your body type, you can start planning how to eat and how to work out! While you cannot completely remodel your body structure, you can definitely improve your look, enhance your awesome features AND be healthy with the proper nutrition and work out regimen!



  • Ectomorphs have a hard time maintaining proper body fat levels, so they should generally restrict their cardiovascular exercise and concentrate on strength training.


  • Instead of eating 3 larger meals per day, ectomorphs should consume 5 to 6 smaller meals per day, making sure to include a serving of good fats at each meal.

Download your Ectomorph Nutrition & Work Out Cheat Sheet!



  • Endomorphs can help keep their body fat percentage in check by performing 30 minutes of moderate intensity cardiovascular exercise 4 to 5 days per week. Strength training exercises should be performed 2 to 3 times per week.


  • These body types should avoid crash diets, which will cause their body to not release stored fat. Endomorphs should eat smaller high-fiber meals throughout the day in order to help keep them full and drink plenty of water.

Download your Endomorph Nutrition & Work Out Cheat Sheet!


  • Fitness: These body types should concentrate on strength training, with moderate amounts of cardiovascular exercises.


  • Mesomorphs can do well with eating 3 meals per day, but these meals should contain high amounts of protein and a moderate amount of carbs.

Download your Mesomorph Nutrition & Work Out Cheat Sheet!

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