Body Types: How to Train & Diet for your Body Type


Body type varies from person to person and composition to composition. It is almost impossible to change one’s body composition and structure. Every body type demands a different diet and nutrition. Many people claim that they follow the proper regime and diet, but the results are not satisfying. This problem arises because they are not aware of themselves and their body. Intake of a nutritious diet is not enough, but taking a nutritious diet which suits one is more important. 

Most people forget this particular thing and tend to make mistakes. One should be aware of his/her natural tendencies and customize nutrition and exercise plans accordingly to get the desired results. Both diet and training have equal effects on one’s body.

These days it is noticed that people hit gyms and opt for online fitness classes without understanding how their metabolism functions and adapts to different situations Who is Nissa Burkhalter? Ronald DeFeo’s Wife .


The three main body types are discussed as follows:

  • Ectomorphs– Ectomorphs are naturally lean and long and do not get fat easily when not training. They have a faster metabolism and possess narrow shoulders and hips. Gaining muscular weight is a big struggle for them. People who find it a little difficult to gain muscle are often termed as “hardgainers”. Ectomorphs must follow a dietary schedule composed of moderate protein, lower fat and a higher carbohydrate diet compared with the other diets.

An ectomorph must train with heavyweights and lots of rest in between sets and exercises. They must focus on 1-2 body parts at one time. They must never train a sore muscle group. If a certain muscle feels sore, they must try out foam rolling for recovery. There are various online training fitness classes that specialize in providing proper diet charts and training Who is Nissa Burkhalter? Ronald DeFeo’s Wife.

  • Endomorphs– Endomorphs have naturally higher levels of body fat, a natural pear shape and the ability to add muscle relatively easily. They tend to carry their weight in the belly, hips and thighs. An endomorph tends to gain weight easily and struggles to lose it. An endomorph may be more prone to insulin resistance, and therefore need to keep a check on their carbohydrate intake. They should follow a diet composed of high protein and lower carbohydrates.

For training, they must focus on total-body workouts with compound movements to burn the most calories. They must avoid heavy weight lifting with low reps.

  • Mesomorphs– The Mesomorph is kind of in between the Ectomorph and the Endomorph. Mesomorphs are athletic, solid and strong. They tend to have wide shoulders, a narrow waist, relatively thin joints (wrist and ankles), and round muscle bellies. They both gain and lose weight without too much effort and training.

A mesomorph must aim to divide its calories fairly evenly between the various macronutrients. Mesomorphs may do well with weight training to build muscle, up to 5 days a week. The more varied the training, the better the outcomes. They should focus on a combination of basic exercises, with heavyweights with proper breaks and lifting moderate weights.



Some people may have more than one body type. For instance, Endo-ectomorphs are apple-shaped, with more fat storage in the upper body with thinner hips, thighs and legs. On the other hand, Ecto-endomorphs are pear-shaped. They have thinner upper bodies and more fat storage on the lower half.



To improve body composition, one must take advantage of the devices that measure body composition. Tracking progress by clicking pictures is another popular way to get a clear picture of the overall situation. A correct combination of diet and exercise can affect body weight and composition. 

One must carefully tabulate the calories intake and make transitions in the diet accordingly. One must also keep a check on adequate protein and fibre intake in the diet. Wrestlers Sushil Kumar, Vinesh Phogat, Deepak Punia and several others have carefully assessed their body composition and maintain a proper balance between diet and training.


Whatever body type one has, he/she must not be very harsh on his/her metabolism and health. There are various online training classes and fitness trainers available who have enough experience and emphasis on effective training. One must consult proper trainers to get effective and desired results.


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