“Wait, what? Only 3 body types? You’re crazy. We are all different and look different and there’s BEAUTY in that, Amber.” Well hello to you too. And hey, guess what? You’re right. But lets dig a little deeper on this, what do you think?
While there are many different body sizes and shapes, that is completely different than the 3 body types.
Here’s what I mean.
There are 3 basic body types that each human being is disposed to. These determine how you will train and how you will eat to fuel your awesome body.
How many times have you seen someone say, “I’ve tried everything, and I can’t lose weight!”
I’m willing to bet one of two things:
- They’ve been in a calorie deficit for so long that their body now thinks that calorie deficit is their baseline calories. (That is a WHOLE other post) OR
- They’ve been eating and training for a body type that isn’t theirs. Whether that be over eating carbs, or too much cardio, etc.
The dieting and weight loss industry in the United States is valued at $66 BILLION dollars. Holy cow. That’s ridiculous.
What if I told you that losing weight and maintain that weight is as easy as knowing your body type, eating real food and within your recommend TDEE calories, and a workout regimen for your body type?
Literally just sounded like a commercial, but follow the bouncing ball here.
The weight loss industry of America has made losing weight WAY too complicated. The exercise trends are out of this world and seem to change every few years.
Achieving fitness goals is simple in regards to head knowledge. The work you will put in is hard work.
There are no shortcuts.
It’s that simple.
The shortcut diets that promise the moon may deliver quick weight loss, but what happens when you are off the crazy restrictive diet and you’re in the real world and you don’t know how to eat real food for your body type and caloric need?
Let’s chat through this. Now, really listen and absorb. Here’s how this post will be laid out.
We’re going to talk through the three basic body types and we’re going to talk about eating for those body types, exercising for those body types, and maintenance for each one..
Let’s dive in!
The 3 Body Types – Ectomorph (lean)
The ectomorph is tall, lean, and finds it hard to build muscle. A lot of times the ectomorph is termed “lucky” while an ectomorph just wishes they could build muscle.
Grass is always greener, eh?
Not really. The grass is greener where you water it.
From a physique perspective, the ectomorph can actually be at a disadvantage when it comes to building muscle because they require a more concentrated effort on overall diet and the right workouts.
However, with hard work, a plan, and consistency, the ectomorphs can be a tall glass of muscular water.
Let’s talk workouts for the ectomorph
I’ve got two words for you: Weight. Training.
Cardio is always important and should never be fully taken out of a workout plan because we must have cardio for our heart health.
Plus, getting a good sweat going is always a great idea and feels awesome.
However, the bulk of the ectomorph’s training should be heavier weight training as they are looking to build muscle and put on solid weight to their slim frames.
Rep range should be in the 4-8 rep range at a weight that is heavy to YOU. “Heavy” is definitely relative to each gal.
You should be able to do 4-8 solid lifts with good form for 3-5 rounds.
For the cardio portion, try doing circuits that include a mix dumbbells, barbells and kettlebells. This will get your heart rate up while working to build muscle.
Let’s talk nutrition for the ectomorph
While I’m absolutely not a nutritionist, I do know that the different body types require different daily diets.
Ectomorphs can handle a higher carb diet and need a higher good carb diet to be able to feed their super fast burning metabolisms.
Their metabolisms are sometimes so fast that they burn up their calories before their body even absorbs the nutrients from the food.
Use the TDEE calculator to determine your calorie base and then it will break it down for you on how much to eat of what based on whether you’re looking to maintain, gain, or lose.
Remember, just because you can eat more carbs doesn’t mean you should eat a diet heavy in empty carbs.
The 3 Body Types – Endomorph (curves)
Now, endomorphs are typically pear shaped, curvy (oh lala!), but have a tendency to store body fat.
This doesn’t mean that it’s impossible to lose weight!
A lot of times, my endomorphs have lived in a calorie deficit for so long that they think that they can’t lose weight and they’re cursed. When in actuality, your metabolism just needs to be revved back up and taught to burn the proper amount of calories.
This is called reverse dieting. If you want more info on reverse dieting, give Coach Mark Carroll a follow on Instagram who is a world known trainer and coach who knows all there is to know about reverse dieting and how to.
Let’s talk workouts for the endomorph
I have found with my own clients that endomorphs respond really well to a heavier amount of cardio. While I don’t just put them on a treadmill and tell them to run forever, I do more circuits with them that are mix up of body weight exercises, dumbbells, kettlebells, and a constant mix up to get their heart rate up while keeping their body guessing.
Weight training is always included no matter what the body type is. While I do like a mix up of heavy and medium weight lifting, for endomorphs, I err on the side of higher reps and medium weight.
Again, keeping it mixed up and the body guessing.
How about nutrition for my curvaceous gals?
First thing I’d do, is log your calories in a free fitness app, for 3-5 normal days. Don’t change anything and don’t cheat; log everything. Be totally honest with yourself and see if you’re eating a super low amount of calories, normal amount, or super high.
A lot of times, girls think that they’re around 1500 calories or sometimes even 1200 when in actuality, they’re far above that.
One of my local gals who’s an endomorph swore up and down she was at 1500 calories and couldn’t figure out why she wasn’t losing weight.
I told her to log her calories for 3-5 days and tell me what she finds. She found out she was eating 2400-2600 calories!
Guess what? She cleaned it up, and lost 7 pounds in no time.
If you want constant nutrition info thrown at you, my favorite is Laurie Christine King. She has a great eBook out as well that includes how to reverse diet should you need it. ?
The 3 Body Types – Mesomorph (muscles)
Alright my meso’s! Your turn. This is personally me. Mesomorphs can put on weight fairly easily and this includes muscle weight.
Mesos have a high metabolism and have super responsive muscle cells which translates to muscle gain and retention.
Mesomorphs have a more solid build but can also be lean as well.
What about workouts for mesomorphs?
For my mesos I keep everything interesting which means that there’s a lot of mix up in their routines, but also focus areas depending on where they want to build muscle.
Example: weight lifting circuits and runs to keep cardio health up and build muscle along the way, and with a focus on legs and gluts one day to cut those leg muscles, while another day will be a run and then a focus on upper body strength to cut the arms and back.
What about nutrition?
Mesomorphs do well on a mid-carb diet which means that it’s not overly carb heavy but it’s not restrictive on carbs either.
Again, you’ll want to determine where you are in your overall diet before you just hop into something.
And I’ve said it once, I’ve said it 100 times, I’ll say it 100 more. Yo yo dieting and fad diets are not the answer.
Learning the overall healthy lifestyle and eating real food that works for your body type is where you will get results and maintain those results.
One last piece of advice
It’s absolutely vital that no matter what your body type is, that you don’t use it as a type of crutch or excuse for not reaching your goals. It doesn’t matter which of these three you are, there are ways to reach your goals that don’t include extreme measures.
First thing – You can head here to take a little quiz to find out what body type you have. Answer honestly because this is the base for knowing which methods to follow.
Remember that the answer you’re looking for to meet your goals is simpler than you think and it doesn’t involve a crazy celebrity diet (don’t EVEN get me started), nor does it involve some weird ‘magic’ drink with olive oil a dash of lemon and a unicorn hair.
It’s called learning your body, having a plan, understanding what foods work with what balance for your body.
We are ALL different and while we are all shaped differently and look different. That’s the beauty of this world, right? But! The basics still ring true and come back to these three.
As far as a workout plan goes, find a coach that can provide you with a customized plan based on your needs to help you reach your fitness goals.
When you do hire a trainer, MAKE SURE THEY ARE NOT A QUACK. Okay? If they put you on some bizarre diet and you are on the treadmill and hate your life. Find. Another. Trainer. Period.
If you have questions about finding the right trainer and what you should look for, you can send me an email 🙂 and I’ll give you some tips on what to look for.
I do have a freebie for ya. Throw in your e-mail below and I will send you a checklist for figuring your baseline calories and examples of foods in each of the macros, plus my favorite seasonings and food brands.
Remember, this isn’t telling you exactly what to eat. Only a nutritionist can do that! But it points you in the right direction to get started. (pssssstttt! I also send you four other free gifts. In addition to this checklist!)
Spam is stupid, I never spam. I’ll send you an e-mail every Monday morning that will get you pumped up for the week and if anything special happens I’ll keep you informed then.
I say all of this to come to the final point. Whatever your body type is, embrace it. Learn what makes your body tick, learn what foods your body best responds to and again, find that workout plan that works for you.
There’s no shame in asking for help. Your goals are important to you and it’s time you reached them, right?
Of course! Don’t let anything stand in your way. You’ve got this!