Human body types vary depending on factors like gene makeup, daily activities, physiology, nutrition, and how you reach your goal, so there are Five body types and these types differ in workout and nutrition plans that fit them. Knowing which of the five body types you belong to is very helpful because it will help you design a diet and training plan that suits you to reach your goals efficiently without any trouble. Your body type depends on your genes, training method, and lifestyle. Your body type can change if some of these factors change. So don’t give up, you can change your life and body and reach the body you dream of if you follow a suitable training and diet plan.
What are the types of body shapes?
Type one: ecto-morph, thin type, Ectomorph
This body is known for being hard to build muscle and easy to lose fat Like long-distance runners, fashion models, ballet dancers, their bodies look slim and it’s hard for them to gain weight whether they want to gain fat or muscle. The most famous person with this body is model Gisele
Body characteristics:
Often tall , generally slim with no curves , thin arms and legs , thin bones and joints , narrow shoulders
Feeling full quickly Narrow chest and hips , long limbs and lengthwise muscles , long neck and forehead , small chin
Fast metabolism , hard to gain weight (and fat) , hard to build muscle , feeling full quickly after eating Loses fat fast , fast and high burning processes .
Proper nutrition for ectomorph body:
Increase calories, focus on foods high in healthy fats like avocado, almonds, and peanut butter
Split meals into more parts if the stomach can't handle big meals (from 6 to 8 meals).
50% to 60% of total calories should come from carbs. Drink plenty of milk. It's okay to enjoy fast food as long as you pick high protein options. Eat before bed to prevent muscle breakdown during sleep.
The right training for this body type:
Heavy weight exercises focusing on the muscle with few reps.
Focus on training one muscle a day, and work that muscle once a week only.
Long rest periods between exercises.
Avoid overworking in exercises or doing too many workouts.
Don’t focus much on cardio. keep it to no more than 3 times a week and under 20 minutes each time.
• Focus on heavy weights, take one minute rest between sets and 5 minutes between exercises
• Short and intense workouts with focus on big muscle groups
• Avoid overexertion
• Change your workout routine once a month
• Get enough sleep, at least 8 hours, for muscle recovery
The second type: people with Ecto-meso body type
It's a mix between Ectomorph and Mesomorph
You should combine these two types in your system according to the closest ratio to you......Ectomorph, ecto-morph is the lean type
Mesomorph, meso-morph is the muscular type
First: Ectomorph, ecto-morph is the lean type
This body type is known for being hard to gain muscle and easy to lose fat Like long-distance runners, fashion models, ballet dancers, their bodies look slim and it's hard for them to gain weight whether they want to add fat or muscle
Shape features:
Usually tall, overall looks slim with no curves, thin arms and legs, thin bones and joints, narrow shoulders
Gets full quickly - Narrow chest and hips - Long limbs and long muscles - Long neck and forehead - Small chin
Fast metabolism - Hard to gain weight (and fat) - Hard to build muscle - Feeling full fast Lose fat fast with quick and intense fat-burning processes.
The right nutrition for the ectomorph body is:
Increase calorie intake, focus on foods rich in healthy fats like avocado, almonds, and peanut butter
Split meals into more frequent ones if the stomach can't handle big meals (6 to 8 meals)
50% to 60% of total calories should come from carbs, drink plenty of milk, it's okay to enjoy fast food but choose options high in protein, eat before bed to avoid muscle loss during sleep
The right training for this body type is:
• Heavy weight exercises focusing on the muscle with low number of reps
• Focus on exercising one muscle per day, and the muscle is exercised only once a week
• Long rest periods between exercises
• Avoid overexertion in exercises or doing extra workouts
• Don’t focus much on cardio, keep it to no more than 3 times a week and under 20 minutes
• Focus on heavy weights, take one minute rest between sets and 5 minutes between exercises
• Short and intense workouts focusing on large muscle groups
• Avoid overexertion
• Change the workout routine once a month
• Get enough sleep, at least 8 hours, to recover muscles
Second: Mesomorph (muscle type)
mesomorph
This body type quickly gains muscle and loses fat moderately. It has a muscular, balanced, and nice shape. Muscle buildup is fast and also easy to gain or lose body weight. Muscle loss and going back to the old body shape before training happens fast in this type, so you shouldn't stop working out for a long time.
Body features
- Medium build with a sporty look, clear muscle definition, legs and arms look muscular, balanced or rectangular body shape, wide shoulders, narrow waist, body shape like an inverted triangle, low fat, easily builds muscle, strong and solid body, face may look square.
Other features
High endurance, eating high-calorie foods won’t make you gain a lot of weight but avoid overeating them to prevent storing bad fat in your body.
The right nutrition for Mesomorph body
• Carb intake ranges between 40% to 60%
• Split food into 5 or 6 small meals. The right training for Mesomorph body,
• Reps count 8 to 12 • Rest time half a minute
• Do some cardio and combine it with weights
• Lift medium weights that fit your endurance level
The third type :- Mesomorph (Mesomorph = muscular type)
mesomorph
This body type is fast at building muscle and moderate at losing fat. They have a muscular build and a nice balanced shape. Muscle growth is quick, and it's easy to gain or lose weight. Muscle loss and return to the old body shape before training is very fast with this type, so you need to avoid long breaks from workouts. Famous person with these traits is the singer Pink.
Body features
Medium build with a mostly sporty look. Clear muscle definition. Legs and arms have a muscular shape. Body is balanced or tends towards a rectangular shape. Wide shoulders, small waist, body shape like a wedge (inverted triangle). Low fat, gains muscle easily. Strong and tough body, face may look square. High endurance. Eating calorie-rich food won’t cause big weight gain but avoid overeating to prevent storing bad fat.
Proper nutrition for meso body
• Carb intake ranges from 40% to 60%
• Split meals into 5 or 6 small portions. Suitable training for meso body,
• Reps between 8 and 12 • Rest time half a minute
• Do a little cardio and combine it with weights
• Lift medium weights that fit your endurance
The fourth type :- People with Meso-Endo body
It's a mix between Mesomorph and Endomorph. You should combine both in your routine according to the ratio that suits you best......
First :- Mesomorph (muscular body type)
mesomorph
This body type is known for quick muscle gain and moderate fat loss, with a muscular build and nice symmetry. Muscles form fast and it's easy to gain or lose weight. Muscle loss and going back to old shape before training happens fast, so you must not skip workouts for a long time.
Body type traits
Medium build mostly sporty look, clear muscles, legs and arms look muscular, balanced body shape or leaning to rectangular, broad shoulders, small waist, body shape like a wedge (inverted triangle), little fat, gains muscle easily, strong and solid body, face may look square, high endurance, eating high-calorie foods won't make you gain much weight but avoid overeating to prevent storing harmful fat.
Proper nutrition for mesomorph body
• Carb ratio between 40% to 60%
• Divide food into 5 or 6 small meals Suitable training for mesomorph body,
• Reps count 8 to 12 • Rest time half a minute
• Do some cardio and combine it with weights
• Lift medium weights suitable for your endurance
Second :- Endomorph (Endo Morph = fat type)
Endomorph bodies gain muscle easily but lose fat hard. It's the strongest and broadest of the three types. People with this body have big chests and wide hips plus short limbs. Mesomorphs build muscle fastest but rarely have pure lean mass. They gain weight quickly and lose it slowly.
Body shape traits
- Clear fat composition
- Large bone structure
- Rounded body details and often curvy
- Limbs often short
- Short build (square)
- Fat buildup in upper arms and thighs
- Round head
- Wide size from front and back with a wide side profile
- Mostly pear-shaped with a waist wider than the shoulders
- Gets tired easily
- Most weight loss efforts and diets have failed before
- Always hungry and never full
- Hard to lose weight
- Muscle tissue that might be hidden under fat
Proper nutrition for the Endo body
• Take a palm-sized serving of protein with every meal
• Carbs should make up 30% to 40% of total calories, preferably from complex carbs
• Avoid processed foods and stick to whole grains
• Eat a large amount of vegetables
• Drink plenty of water to help feel full
• Divide food into 5 or 6 small meals
• Cut down on snacks at night, avoid sodas and juices
• Eat food slowly
Training suited for the endo body type
• Do many exercise repetitions
• Rest time between exercises is short, between 30 to 45 seconds
• Increase cardio workouts to at least 3 times a week, preferably 5, at a moderate intensity
• Do general exercises (meaning move more than one muscle per exercise) for the whole body for a month or 3 months until weight drops, then customize workouts
• Change workout schedule every 2 to 3 weeks
• Do 8 sets for each body part
• Use medium weights
• Focus on compound exercises
• Seven and a half hours of sleep is enough
• Rest each muscle for 48 hours
• Add walking into your daily routine
• Lift medium weights with fast reps
• Doing any exercise that raises your heart rate is good for your health and boosts calorie burning.
Type five :- Endomorph (Endo Morph = the fat type)
endomorph This body type is easy to gain muscle but hard to lose fat. It's the strongest and widest of the three types. People with this type have a big chest and wide hips plus short limbs. Mesomorphs build muscle fast but rarely get lean without fat. They gain weight quickly and lose it slowly. Jennifer Lopez is a famous example.
Body features
- Clear fat composition
- Large bone structure
- Rounded body details usually with curves
- Limbs usually short
- Short build (square shaped)
- Fat tends to accumulate on upper arms and thighs
- Round head
- Wide size from front and back with a wide side profile
- Mostly pear-shaped with a waist wider than the shoulders
- Gets tired easily
- Most weight loss efforts and diets have failed before
- Always hungry and never full
- Hard to lose weight
- Muscle tissue that might be hidden under fat
Proper nutrition for the Endo body
• Take a palm-sized serving of protein with every meal
• Carbs should make up 30% to 40% of total calories, preferably from complex carbs
• Avoid processed foods and stick to whole grains
• Eat a large amount of vegetables
• Drink plenty of water to help feel full
• Divide food into 5 or 6 small meals
• Cut down on snacks at night, avoid sodas and juices
• Eat food slowly
Training suited for the endo body type
• Do many exercise repetitions
• Rest time between exercises is short, between 30 to 45 seconds
• Increase cardio workouts to at least 3 times a week, preferably 5, at a moderate intensity
• Do general exercises (meaning move more than one muscle per exercise) for the whole body for a month or 3 months until weight drops, then customize workouts
• Change workout schedule every 2 to 3 weeks
• Do 8 sets for each body part
• Play with medium weights
• Focus on compound exercises
• Seven and a half hours of sleep is enough
• Rest 48 hours for each muscle
• Add walking into your daily routine
• Lift medium weights with fast reps
• Doing any type of exercise that raises your heart rate helps your health and boosts calorie burning.
