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Sweat it Right: Get to Know Your Body Type to Reach Your Fitness Goals

by Sports Team
31 Jul 2017 | 2:10 PM

To dream is a good thing. To dream more accurately is even better. This is what you need to remember when imagining the body you want to achieve. You do this by getting your facts straight, most especially about your body type. It's possible to achieve something else your body isn't built for, but let's just say you want to stay in your lane.

It's easy, because there's only three types of body types: ectomorph, endomorph, and mesomorph.


Ectomorphs: Small and Slim

These people have a long limbs, light build and low body fat. They have fast metabolism which means they can process carbohydrates and burn calories quickly.

What to Eat:

  1. Take on the carbs. Since you don't feel full immediately even with heavy carb intake, use this gift to your advantage. Consume carbs to re-fuel yourself during workouts.
  2. Shake it out with protein. Protein shakes are not only great for recovery, they also give serve as a fun way to add even more calories to your diet.
  3. Go for high density foods. Avocado, peanut butter and almonds are great calorie-heavy foods that can help you gain weight.
  4. Eat, eat and eat. Try to grab a bite every 2-4 hours to spike blood sugar and recharge your body.

How to Exercise:

  1. Short, intense and frequent. Your body type isn't made to last long workouts. Exercise for 30-45 minutes, 3-4 times a week.
  2. Focus on strength training. No need for high cardio action. Integrate squats, presses and pullups to your workout to help you build some muscle.
  3. Work those barbells. Teach yourself to do the Barbell Thrusters and Power Cleans.

They may often be the envy of most people, but they struggle the most in the gym. Due to their body type, they must keep their workouts, diet, supplements and whey protein at a high minimum. The latter two are optional, but if you want to achieve big gains, these are necessary.

Endomorphs: Large and Round

Though it's in the middle of the scale, endomorphs are in the worst place when buffing up. They gain weight easily but sadly, this is made up of more fat than muscle. 

What to Eat:

  1. Portion wisely. Keep your meals balanced with lots of protein and fiber. Remember that one serving is equivalent to the size of one fist.
  2. Greens and grains. Say goodbye to your beloved calories. Keeping a clean diet is key to achieving your weight goals.
  3. Hydrate! Not only will it give your body the illusion of being full, it will also help flush out waste and improve your metabolism.

How to Exercise:

  1. Weight training is your friend. You can start lifting heavier weights since it's anaerobic in nature which your body is more suited for. However, still remember to start slow.
  2. Choose your HIIT. Your main goal is to lose fat and the best way to do this is by doing a variety of interval workouts with short periods of rest in between.
  3. Cardio is a must. Include 30-60 minutes of cardio during each workout. Running isn't the easiest thing to do but mastering it can help improve your endurance.

Mesomorphs: Lean and Athletic

Built for athletics, a mesomorph's body is the envy of most gym-goers. They have large bones and low body fat percentage which means they can burn fat and build muscle with less effort.

What to Eat:

Hit the right ratio. A mixed diet will work well for you consisting of 30% protein, 30% fat and 40% carbohydrates.

  1. Load up on sports drinks. Being naturally athletic, you probably do some intense workouts. You'll need the electrolyte replenishment quick!
  2. Carbs in the morning, dense foods for the rest of the day. You have moderate carb tolerance which means you can afford to eat some carbs at the start of the day but eat veggies, fruits and proteins for your other meals.

How to Exercise:

  1. Balance your cardio. Since you're basically the middle ground of the ectomorph and endomorph, you need to do enough cardio to stay lean but not enough to look lanky.
  2. Strength and intensity. Pack on muscle and burn fat by doing some HIIT exercises. A quick Google search will give you lots to choose from.
  3. Break up your workouts. Focus on one body part to work on per day. This will give you greater control in shaping up your body.

By knowing these things, you'll be able to dream accurately. If you ask us, it's much better than pointless musing that leads nowhere.