LESSON 4:

DIFFERENT TYPES OF BODY

What is ECTOMORPH?
- an ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle.
- usually, ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little
width.

Typical Characteristics of Ectomorph

- long and lean
- Delicate frame
- “hardgainer” – finds it difficult to build muscle and fat
- body similar to marathon runner
- fast metabolism
- flat chest
Ectomorph should eat:
- ectomorph tend to respond well to carbohydrates, so you can eat those freely. You’ll just want to
choose healthy sources, including fiber-rich fruits, veggies, and whole grains.

What is MESOMORPH?
- Mesomorph refers to body types with a naturally high muscle-to-fat ratio. People with this body type
typically respond well to weight training, finding it easier than other people to build and maintain
muscle. They may also find it easier to gain or lose weight.

Typical characteristics
- strong muscle
- wide shoulders
- long arms
- and a narrow waist

What MESOMORPH should eat?

- A mesomorph diet should consist of equal parts protein, carbohydrates, and fruits/vegetables. Since
muscle burns more calories than fat, you may be able to eat more calories each day while maintaining
your weight. If you work out, getting consistent protein in your diet helps with muscle repair.

What Is ENDOMORPH?
- are said to have a higher percentage of BODY FAT with less muscle mass. They’re often heavier and
rounder, but necessarily obese. Because of their physical make up, people with endomorphic bodies are
more sensitive to calorie consumption than people with other body types.

Typical Characteristics
- slow metabolism
- often but not always shorts in stature
- relatively thick arms and legs
- rounded body with little muscle definition

Foods that Endomorph should avoid:

- white bread
- heavily processed food
- soda and sports drinks
- oils high in saturated fats

What food should eat:

- macadamianuts
- olive
- oil
- beef
- egg
- yolk
- fatty
- fish
- walnuts
- cheese

Do Endomorphs need more cardio?

Cardio training recommendations for the Endomorph:
- incorporate 30-60 minutes of steady state cardio, two to three days a week.
- weight training
- maintaining or building lean muscle mass and losing body fat, while also reviving up metabolism, is the
focus during weight-training session.

What sports are good for Endomorph?

The best sports for the people with the endomorph body shape are
- weightlifting
- rugby
- rowing
- super-heavyweight boxing
- shot put
- discus and hammer throwing
The strength activities are being developed like powerlifting can be a great option.