Find out here the basic characteristics, weight loss diet and fat-burning workout for each of the three body types: Endomorph, Mesomorph and Ectomorph, plus examples of in-shape celebrities for each. You don't need to take a body type test - these pics speak for themselves!
You should know that this system is based on Sheldon's somatotypes, one of the earliest body typing systems in the West.
There are others that we've been talking about, but this three body types system describes the different male and female body types when it comes to gaining and losing weight through controlled nutrition and exercising.
You'll not only figure out immediately what your body type is without taking a body type test; you'll find practical suggestions for your ideal eating plan and workout routine to lose weight quickly and keep the weight off.
So take a look at the examples below and - based on the general characteristics - determine which of these three body types you have:
Before getting to each of the three body types, keep in mind two key points.
1) There is almost always some overlapping between these predominant body types; you can be a "pure" type or a combination of two types: Endo-Mesomorph or Meso-Ectomorph.
2) Your specific body type is a genetic blueprint and will always remain
the same. There's no moving from one group to another even when you change the ratio of body fat over muscle mass
with the right nutrition and workouts for your type.
For example, if you are predominantly a Mesomorph, you can trim down as much as you can, but you'll never become an Ectomorph. Similarly, you can be an in-shape Endomorph, but you still can’t pass as a Mesomorph.
You certainly know in-shape celebrities who are Endomorphs... Jennifer Lopez, Oprah Winfrey, Kate Winslet, Cindy Crawford... are just a few.
From all three body types, Endomorphs are known in the fitness world as the "fat retainers". As an Endomorph you will always struggle to lose weight and will have to pay much more attention to what you eat and how you exercise because you are genetically prone to store fat easily.
It's incredibly frustrating, it seems downright unfair, but the good news is that with the right body type diet and workouts you can get as lean as you want to be :)
Let's see some of Endomorphs' basic characteristics:
Endomorphs' Ideal Body Type Diet & Workout Plan
As an Endomorph, your nutrition for losing weight should be roughly up to 30% complex carbs (starchy vegetables, brown rice, whole grains), about 45% quality protein (chicken/turkey breast, lean beef, whey protein) and about 25% healthy fats: omega 3 sources (fish, seafood) and coconut oil, which helps to increase your sluggish metabolism.
Also, to keep your metabolic rate up, divide your daily meals into smaller portions so that you have something to eat handy every 2-3 hours.
Avoid as much as you can all types of sugar (including all fruits except berries) and simple carbohydrates
like white flour products and pasta, white rice, potatoes, because they
cause a rapid rise of your blood sugar level, which, in turn triggers
the release of insulin, the fat-storage hormone. Never end your meals feeling completely full.
Strength training: tone-up your muscle mass at least 3-4 times a week at higher intensity to keep your metabolism high and shape up your body. The most effective workout is interval training for weight loss. If you're a woman, consider Curves workout centers - as these not only provide the right workouts for you, but also the motivation and fun of working out with a friendly group of health-minded women.
Aerobic exercise: as an endomorph you need more cardio than the other body types to lose fat and keep it off; do at least 45 minutes high intensity aerobics 5-6 times a week, preferably in the morning to boost your metabolism for the rest of the day. In addition, get more active during the day - you really need to stay in motion to keep your metabolism up and keep burning calories.
IMPORTANT! If your body type is predominantly Endomorph, you probably hate any type of exercise or intense physical activity. However, keep in mind that of all the three body types, for Endomorphs diet alone is NEVER enough to lose weight, keep it off and shape up. Your slow metabolic rate must be boosted constantly with both strength training and aerobic exercise.
Notable examples of in-shape Mesomorphs are Madonna, Britney Spears, Gloria Estefan, Tina Turner...
Of the three body types, the mesomorph puts on weight and loses it relatively easy with the right diet and exercising routine.
Some of Mesomorphs' characteristics are...
Mesomorphs' Ideal Body Type Diet & Workout Plan
Avoid fatty foods (full-fat dairy, fatty meats, cold cuts, mayonnaise, very rich desserts,) and minimize as much as possible refined cabs (sugars and white flour products), as they cause rapid weight gain triggering a fat-storage metabolism.
As a Mesomorph, you should eat 3 smaller meals favoring foods high in quality protein (whey, turkey, chicken, lean beef, eggs) and complex carbohydrates (leafy greens and non-starchy vegetables).
Your nutritional blueprint looks like this: approx. 45% complex carbs, 35% quality proteins and up to 20% healthy fats; use cold-pressed virgin olive oil and flaxseed oil in salads and get used to cooking with coconut oil.
Include fish and seafood, as they are good omega 3s sources - omega 3 and weight loss connection is well-known.
In between meals get a healthy snack: fruits (except the sweet ones, like:
bananas, pineapple, grapes, mango, watermelon), raw almonds, plain yogurt or various smoothies with the right foods for you, as above.
Strength training: strengthen your core with specific exercises to flatten your stomach or Pilates; tone your body and shape-up your muscles through light circuit training or body weight workouts 2-3 times a week.
Aerobic exercise: you'll keep looking lean and trim including 30-45 min. of aerobics 3-5 times a week at moderate to fast pace. The most effective aerobic workouts are the aquatic exercise routines, crunch cardio, hula hoop workout, circuit training, stairmaster, rope jumping, power yoga.
Some well-known, in-shape Ectomorphs are Angelina Jolie, Paris Hilton, Michelle Pfeiffer, Whitney Houston.
Of the three body types, the naturally skinny Ectomorphs put on weight the hardest - whether muscle mass or body fat.
However, this doesn't mean they can't get overweight.
Here are some of Ectomorphs' characteristics:
Ectomorphs' Ideal Body Type Diet & Workout Plan
Avoid fatty foods, especially animal fat, cold cuts, mayonnaise, full-fat dairy, rich desserts, packaged foods, chips.
As an Ectomorph, your ideal nutrition consists of about 55% of complex carbohydrates (whole grains, rice, nuts, all vegetables), approx. 30% quality proteins (whey, turkey, chicken, eggs), and up to 15% healthy fats like cold-pressed virgin olive oil, flaxseed oil and good omega 3 sources like fish and seafood.
Strength training: build up your muscle mass through daily moderate-heavy intensity split routine, working parts of your body alternatively and individually with body weight workouts, like a high intensity calisthenics routine or the five Tibetan exercises for increased strength and flexibility.
Aerobic exercise: aerobic workouts aren't really necessary for weight loss; but they are important for you so you can release stress (an issue for most ectomorphs), build stamina and improve your heart health: 15-30 min. aerobic exercise 3 times a week, at a moderate to fast pace is enough. The best aerobics? Try some of the fun fat burning workouts.
As you can see, you don't need to take a body type test to identify your type. Just follow the guidelines above and losing weight won't be a struggle!
Are you a woman?
As you age and gain more weight, you may relate better to the body typing system of Apples and Pears body shapes >>