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Human Body Types ∙ Fitness and Nutrition Hacks

Updated: Jan 24, 2023

Diet and exercise life hacks, and a general breakdown of the best exercise program and diet plan for each human body type: Ectomorph ∙ Mesomorph ∙ Endomorph


3 Human Body Types ∙ Diet - Exercise - Life Hacks

SUMMARY ∙ TLDR

There are three main body types, also known as somatotypes: ectomorph, mesomorph, and endomorph. Here are some life hacks for each body type:


Ectomorph:

  • Ectomorphs tend to have a lean and long build and have a hard time gaining muscle.

  • To build muscle, focus on strength training and increasing caloric intake.

  • Incorporate more protein and healthy fats into your diet.

  • Try to eat more frequently and don’t be afraid to indulge in a cheat meal once in a while.

Mesomorph:

  • Mesomorphs tend to have a athletic and balanced build and are able to build muscle and lose fat relatively easily.

  • Focus on a balanced diet, including a variety of macronutrients, and engage in both cardio and strength training.

  • Experiment with different types of exercises to find what works best for you.

Endomorph:

  • Endomorphs tend to have a round and softer build and have a harder time losing fat.

  • Focus on a diet high in protein and low in carbohydrates and unhealthy fats.

  • Incorporate high-intensity cardio and strength training to burn fat and build muscle.

  • Try to avoid processed foods and sugary drinks.

 

BACKGROUND


Human body types, also known as somatotypes, refer to the natural physical characteristics and proportions of a person's body. These body types are determined by genetics and are influenced by factors such as muscle mass, body fat percentage, and bone structure. The most commonly used classification system for human body types was proposed by psychologist William Herbert Sheldon in the 1940s, which identifies three main somatotypes: endomorph, mesomorph, and ectomorph.


"Our bodies come in different shapes and sizes, but it's what we do with them that counts. Embrace your body type and work with it, not against it." - Hacks Vitae


CHARACTERISTICS


Endomorphs are characterized by a round, soft, and curvy body shape. They tend to have a higher body fat percentage and a slower metabolism. They also have a tendency to gain weight easily and have a harder time losing weight. Endomorphs have a larger bone structure and tend to have a shorter and wider appearance. They have a tendency to store fat in the abdominal area and have a slower metabolism.


Mesomorphs are characterized by a muscular and athletic body shape. They have a balanced body composition and a moderate metabolism. They are able to gain muscle easily and have a lower body fat percentage. Mesomorphs have a larger bone structure and tend to have a more symmetrical and athletic appearance. They have a natural tendency to gain muscle and have a moderate metabolism.


Ectomorphs are characterized by a thin, lean, and angular body shape. They tend to have a lower body fat percentage and a faster metabolism. They also have a tendency to have a harder time gaining muscle and weight. Ectomorphs have a smaller bone structure and tend to have a taller and leaner appearance. They have a tendency to have a fast metabolism and tend to store less fat.



Life Hacks for Human Body Types ∙ Diet


DIET


The best diet plan for each body type will depend on individual goals, preferences and health conditions. However, here are some general recommendations for each of the three main somatotypes:


Ectomorphs

Ectomorphs may have a hard time gaining weight and muscle mass. They may benefit from a diet that is higher in calories and includes plenty of protein and carbohydrates. They should focus on nutrient-dense foods that provide essential vitamins and minerals, such as vegetables, fruits, lean proteins (chicken, fish, turkey, tofu), whole grains, and healthy fats (nuts, seeds, avocado, olive oil). They should also consume enough calories to support muscle growth and recovery. They can also include healthy snacks, such as fruits and nuts, between meals.


Mesomorph

Mesomorphs have a naturally athletic body structure and can benefit from a balanced diet that includes a moderate amount of protein, carbohydrates, and healthy fats. They should focus on nutrient-dense foods that provide essential vitamins and minerals, such as vegetables, fruits, lean proteins (chicken, fish, turkey, tofu), whole grains, and healthy fats (nuts, seeds, avocado, olive oil). They should also consume enough calories to support muscle growth and recovery. They can also include healthy snacks, such as fruits and nuts, between meals.


Endomorphs

Endomorphs typically have a slower metabolism and may find it harder to lose weight. They may benefit from a diet that is lower in carbohydrates and higher in