Males and females have three different types of body- Ectomorph (lean and thin), Mesomorph (muscular) and Endomorph (round built).

Body Types: Eating Habits & Physical Training



We’ll talk about how physical activity and eating habits are crucial for achieving the body type you want. The three primary body types—ectomorph, mesomorph, and endomorph and how they react to food and exercise will be covered. We will offer advice and suggestions for each body type, including dietary requirements, suggested foods, exercise schedules, and the best exercises. Additionally, we’ll go over common blunders to avoid and offer success advice. In the end, achieving your desired body type goals requires knowing your body type and knowing how to combine eating habits and physical activity.

Body Types

Body types describe the various shapes and sizes that people have depending on their genetic makeup. The ectomorph, mesomorph, and endomorph body types are the three most common. 

  • Ectomorphs are thin and struggle to put on weight. They may have a quick metabolism and have trouble adding muscle.
  • Muscular people, or mesomorphs, can put on muscle and lose fat more easily. They have a naturally athletic build and can build muscle quickly.
  • Endomorphs are more likely to put on weight and struggle to lose it. They have a slower metabolism and may struggle to lose fat.

It’s critical to understand your body type because it has an impact on how you react to food and exercise. For instance, endomorphs may require fewer calories to lose weight, while ectomorphs may require more calories to gain weight. Similar to how ectomorphs may need to concentrate more on strength training, mesomorphs may benefit from a mix of cardio and strength training.

Understanding the Three Main Body Types: An Introduction

Males and females have three different types of body- Ectomorph (lean and thin), Mesomorph (muscular), and Endomorph (round-built). The type of a body goes beyond the looks of an individual and determines the ways by which the body responds to food consumption and the characteristics of hormones as well as the sympathetic nervous system (SNS). Such factors are associated with metabolic differences that take place between individuals and influence the ways by which a person responds to diet and training.

Knowing one’s body type is crucial for developing an appropriate nutrition and training routine. This understanding allows for maximizing the combined effect of diet and exercise, resulting in highly productive short-term results. While most people have a combination of body types, there are three main categories – ectomorph, mesomorph, and endomorph – each with unique traits and attributes that call for specific recommendations about diet and physical training.

Proper training and a body-specific diet can transform the look and appearance of a body, with the carb tolerance of an individual varying according to body structure. This requires a tailored diet and exercise regime to meet the body’s fitness requirements.

Here are the three major types of the body along with their unique traits and attributes. Based on each body type, there are suitable recommendations about diet and physical training.


EctomorphsEctomorphs are very lean and thin in structure. They are skinny, light built, and have a small frame. Their general structure comprises lean muscles, small joints, long thin limbs, and narrow shoulders; all of which enable fast metabolism and resists their body from gaining weight.

Ectomorphs can consume excess food without gaining weight and have low body fat, muscle, and bone mass. They need higher calorie consumption to gain weight and benefit from short, intense exercises targeting large muscle groups. Ectomorphs should consume whey protein, especially before bed, to prevent muscle breakdown at night. Due to their low body fat, getting back to a thin muscle state is easy for Ectomorphs.

Features and Attributes

  • They have a small delicate frame and bone structure.
  • They are typically hard gainers and find it difficult to gain weight.
  • A flat chest, small shoulders, and lean muscle mass are general characteristics of Ectomorphs.
  • Such a body type has the fastest metabolism.

Recommended Diet

  • Being highly tolerant to a high-carb diet, such individuals must incorporate a greater proportion of carbohydrate-rich food within their regular diet.
  • For a perfect physique, they must take more carbohydrates and starchy food soon after a workout and less of those foods during other times of the day.
  • Each meal must include a 3:1 ratio of starchy, whole grain, and/or unprocessed carbs and fruits or vegetables.
  • Given the lean body structure and muscles, they must strictly adhere to protein and healthy fats. Consuming burgers and pizzas, once in a while will never make them fat.
  • Besides sugary food, Ectomorphs must also drink weight gainer shakes, which are high in calories. As an alternative to shakes, they can opt for weight gain powders available in the markets.
  • With an aim to get more calories, Ectos must eat very frequently, at least 6-8 meals a day.
  • They must never even think of skipping breakfast. It has to be the largest meal, comprising complex carbohydrates and protein.


  • Strength training along with limited cardio is the most recommended fitness routine for the Ecto body type.
  • Simple exercises including heavy compound movements and minimum separation exercises for the muscle groups work best for such people.
  • They can also use supersets and plan a shock technique day. However, this can be kept as an option.
  • Recovery time between two exercises should be between 2-3 minutes. 1-day rest between the last lifting day and the optional shock technique day is bound to increase the effectiveness of physical training.


MesomorphsMesoporphs have a structure like that of an athlete. They have medium-sized bones and thin muscles. Such individuals have a dominant growth hormone that helps to pre-deposit muscle gain and maintain lower body fat. This makes their testosterone. Mesomorphs have the most appropriate structure for bodybuilding and give quick responses to weight training programs. However, Mesomorphs tend to gain more fat easily than the Ecto group. Thus, people having a Mesomorph body structure should be very careful with their calorie consumption.

Features and Attributes

  • They have a typical athletic hard body with well-defined and stout muscles.
  • The body is rectangular in shape.
  • They are strong and gain muscles quickly.
  • Compared to the Ectomorphs, they gain fat quickly and easily.

Recommended Diet

  • A mixed-balanced diet comprising 40% carbohydrates, 30% protein, and 30% fat works wonders for the Mesomorph category.
  • Mesos must go for low-fat proteins like eggs, poultry, seafood, Greek Yoghurt, and Kefir to build strong muscles and witness high muscular growth.
  • For sufficient energy, complex carbohydrates are the best. Green vegetables, spinach, low-sugar fruits, and whole-grain foods will fulfill the energy requirements, especially after workouts.
  • In an effort to prevent sugary binges, Meso-people must focus on high-fiber-content foods like beans. Such a diet will also make them feel full.
  • Besides drinking an adequate amount of water, Mesomorphs who are involved in performing high-intensity workouts must also consume sports drinks as their body demands electrolyte replenishment.
  • Since they have a moderate tolerance to carbs, therefore they must stay away from starchy and sugary foods, except the exercise sessions. However, their breakfast must contain sufficient carbohydrates.
  • Meals other than breakfast should ideally include less dense carbohydrate food and more fruits, vegetables, proteins, nuts, and seeds.


  • A good combination of weekly resistance training sessions with the help of moderate to heavy weights is all that a Mesomorph should look up to. Limited recovery periods between each set of exercises are also recommended for a well-built and toned structure.
  • 2-3 sets of compound exercises for the upper and lower body are also ideal for the Meso category. Repeating each set of exercises 8-12 times with rest intervals of 80-90 seconds will maximize the effect of fitness programs.


EndomorphsA large bone structure with a higher amount of body and fat mass defines an Endomorph. With a soft and solid body structure, Endomorphs are highly prone to gain weight. The worst part is their excess fat prevents their efforts to shape and tone their body. Usually, they are short-built and have thick arms and legs. Muscles especially in the upper leg portion are extremely strong, which makes them comfortable with leg exercises like squatting. They have a higher propensity to store energy and are dominant to insulin. This also means they have a lower tolerance to carbohydrates.

A typical feeling among the endomorphs is that they are overweight or obese. However, with regular exercise and the right kind of diet, Endos can boost their metabolism and gradually control their weight.

Features and Attributes

  • Soft and round body with a higher tendency to gain fat.
  • Short build with a large stock of body and fat mass.
  • Endomorphs have a round structure, which makes it difficult for them to lose fat.
  • Although they are more muscular, however, their muscles aren’t in proper shape.
  • Their body has the slowest metabolism.

Recommended Diet

  • A balanced diet of 25% carbohydrate, 35% protein, and 40% fat is strongly recommended.
  • Since Endos have lower tolerance towards carbohydrates; therefore, they must avoid consuming excess starchy and sugary food except after workout sessions.
  • Endos must only look up to fruits, vegetables, protein, and fats for their meals.


  • In an attempt to reduce fats that automatically come into the body, Endos must get into intense cardio training along with weight lifts.
  • Those into bodybuilding must frequently work on their buttocks. However, in doing so, they must never over-train their body.
  • In a week, they can go for four days of weight training and take rest for 3 days. By this, the “afterburn” released from the four intense workout days will increase the body’s metabolic rate and optimize it when the body is at rest for 3 long days.
  • Each exercise session must have cardio. Endos must highly focus on weight training and aim for gaining maximum muscle mass and not fat. With this, they can increase their basic metabolic rate and decrease the fat stored in their body.

Eating Habits for Each Body Type

To get the body you want, you must pay attention to your eating habits. Every body type has particular dietary requirements, suggested foods, and recommended macronutrient ratios that will aid in achieving the best outcomes. 

  • Ectomorphs need to consume more calories than they burn and focus on consuming a high amount of protein to build muscle. Recommended foods include lean meats, eggs, dairy, nuts, and seeds. A diet high in complex carbohydrates, such as brown rice, quinoa, and sweet potatoes, is also essential.
  • Mesomorphs require a balanced diet with an equal distribution of protein, carbohydrates, and healthy fats. Recommended foods include lean meats, whole grains, fruits, and vegetables. 
  • Endomorphs need to focus on consuming fewer calories than they burn and limit their intake of carbohydrates. Recommended foods include lean protein sources such as chicken, turkey, and fish, as well as healthy fats such as nuts, seeds, and avocados. They should also prioritize fibrous vegetables like broccoli, spinach, and kale.

It’s also crucial to consider the macronutrient ratios for each body type. Ectomorphs may require a higher proportion of carbohydrates in their diets, whereas endomorphs may benefit from a higher proportion of protein and good fats. You can achieve the body type you want with a balanced diet that has the right ratio of macronutrients.

Physical Training for Each Body Type

Another important element for achieving your ideal body type is physical training. For the best results, each body type requires a different set of workout routines and exercises.

  • Ectomorphs may benefit from a focus on strength training with heavy weights and fewer reps to build muscle. They can also incorporate compound movements such as deadlifts, squats, and bench presses for maximum muscle activation. 
  • Mesomorphs can benefit from a combination of strength training and cardiovascular exercise to maintain their muscle mass and burn fat. They can also incorporate high-intensity interval training (HIIT) for optimal results.
  • Endomorphs may need to prioritize cardiovascular exercise more in order to burn fat and lose weight. They can combine resistance training with moderately intense cardio exercises like cycling or walking to maintain their muscle mass. 

For each body type, rest and recuperation are also essential. Because of their quick metabolism, ectomorphs might require less rest and recovery time, whereas endomorphs might require more. Proper rest and recovery will help prevent injury, improve muscle growth, and improve overall physical performance.

Combination of Eating Habits and Physical Training

Combining proper eating habits with physical training is essential for achieving your desired body type. The following are some tips on how to combine the two:

  • Develop a personalized eating plan based on your body type, including macronutrient ratios, recommended foods, and meal plans.
  • Develop a personalized workout plan based on your body type, including recommended exercises and workout schedules.
  • Ensure that your eating plan and workout plan complement each other and adjust them accordingly as you progress towards your body type goals.

Here are some examples of successful eating and training plans for each body type:

  • For ectomorphs, a high-protein diet with a focus on strength training and heavy weights is recommended. They can incorporate exercises such as deadlifts, squats, and bench presses.
  • For mesomorphs, a balanced diet with a combination of strength training and cardiovascular exercise is recommended. They can incorporate exercises such as HIIT as well as compound movements like deadlifts, squats, and bench presses.
  • For endomorphs, a low-carbohydrate diet with a focus on cardiovascular exercise is recommended. They can incorporate moderate-intensity cardio, such as walking or cycling, as well as resistance training to maintain muscle mass.

In the end, having good eating habits and exercising regularly is essential for getting the body you want. To achieve your specific body type and goals, you must create a personalized plan.

Common Mistakes

When trying to achieve their body type goals, people can make some common mistakes that can hinder their progress. Here are some examples:

  • Overtraining: People may push themselves too hard, leading to injuries or burnout. It’s important to listen to your body and rest when needed.
  • Underestimating the importance of nutrition: Nutrition is just as critical as physical training in achieving your body type goals. Neglecting proper nutrition can result in suboptimal results.
  • Focusing too much on one type of exercise: People may focus too much on cardio or strength training and neglect other types of exercise. A balanced workout plan that includes strength training, cardiovascular exercise, and flexibility training is essential for achieving your body type goals.

To avoid these mistakes and achieve success with your body type goals, consider the following tips:

  • Develop a personalized plan that works for your unique body type and goals.
  • Gradually increase the intensity and duration of your workouts over time.
  • Prioritize rest and recovery to prevent injury and burnout.
  • Focus on a balanced diet that meets your body’s unique nutritional needs.
  • Stay consistent with your plan, but also be willing to adjust it as needed.

By avoiding common mistakes and staying consistent with your plan, you can achieve success with your body type goals.

Different Weight Loss Treatment Options

While this article primarily focuses on the importance of understanding and working with your body type to achieve your fitness goals, it’s worth mentioning that weight loss treatments such as liposuction, cryolipolysis, inch loss, and fat loss treatments can also be effective for those seeking to lose weight or reshape their bodies. However, it’s important to remember that such treatments should only be pursued after careful consideration and consultation with a qualified medical professional, as they may carry risks and side effects. Regardless of the method chosen, it’s essential to maintain a healthy and balanced lifestyle through proper diet and exercise to achieve sustainable weight loss and overall physical health.


In conclusion, achieving the ideal body type requires a combination of healthy eating and exercise. Each body type (Ecto, Meso, Endo) has unique features that determine the appropriate diet and exercise plan. By following the recommended plan for your body type, positive results can be achieved in a short time. To succeed, it’s important to prioritize a balanced diet, rest, and recovery while avoiding common mistakes. Finding the best strategy for your body type may take time, experimentation, and adjustments, but with hard work and consistency, you can achieve the body you desire.


  1. “Effects of exercise and diet on body composition and metabolic rate in overweight adults.” Journal of Applied Physiology, 2005.
  2. “The effects of different resistance training protocols on muscular strength and hypertrophy in individuals with different body types.” Journal of Strength and Conditioning Research, 2017.
  3. “A review of dietary and exercise interventions to improve body composition in women with obesity or overweight.” Obesity Reviews, 2019.
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Dr. Sandeep Bhasin

Dr. Sandeep Bhasin is a highly skilled cosmetic surgeon and the owner of Care Well Medical Centre in Delhi. With extensive expertise in cosmetic and plastic surgery, he is dedicated to providing exceptional care and transformative results to his patients. Dr. Sandeep Bhasin obtained his MBBS and MS in General Surgery from Aligarh Muslim University (AMU) and served as a consultant at Bhaktshreshtha Kamalakarpant Laxman Walawalkar Hospital, Diagnostic & Research Centre. Specializing in various procedures such as face-lifts, rhinoplasty, liposuction, breast augmentation, hair transplant and many others, Dr. Sandeep Bhasin is committed to enhancing his patients' natural beauty and self-confidence.

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