Know Your Body Type: Fitness 101

Wednesday, May 16, 2012

Hey there good lookin', how are you today?

You know, ever since Nyachomba and I embarked on our journey into ultimate fitness, we have been overwhelmed with the amount of different training programs, nutrition/ diet facts, articles and information that was out there. I'm glad to say we have since fallen into a rhythm and pattern that work for our individual needs. 

One of the more recent findings that has impacted my personal training program was finding out about different body types and how each body type reacts to diet and exercise. Today I would like to share those findings with you in the hopes that it assists you with your fitness goals for 2012 (it's mid-year already, yikes!)

Know your body type! This is one secret that will make all the difference to your fitness regimen! Now I'm not talking about your layman's Pear Shaped, Hour Glass and what have you. I'm talking about actual physical and biological make up that dictates your frame (science and stuff!), which, of course varies from individual to individual.

Let's begin the shall we....


Mesomorphs generally have a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding (SCORE!). They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

The whole fat gain and loss thing can be a bit of a downer (notice the fat accumulation on this picture... sigh. But I do love the muscle!)

Typical Traits of a Mesomorph:
  • Athletic
  • Hard body with well defined muscles
  • Rectangular shaped body
  • Strong
  • Gains muscle easily
  • Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, this is especially for beginners. The downside to mesomorphs is we gain fat more easily than ectomorphs. This means we must watch our calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

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.


kristina elise [] tillys shoot (early spring 2012)

Typical traits of an ectomorph:
  • Small “delicate” frame and bone structure
  • Classic “hardgainer”
  • Flat chest
  • Small shoulders
  • Thin
  • Lean muscle mass
  • Finds it hard to gain weight
  • Fast metabolism

me, five minutes ago :D

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.


The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

Typical traits of an Endomorph:

  • Soft and round body
  • Gains muscle and fat very easily
  • Is generally short and “stocky”
  • Round physique
  • Finds it hard to lose fat
  • Slow metabolism

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

A Combination of Body Types:

These body types aren’t set in stone. In fact, most women have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.

So! Which body type are you? Given the information above you should be able to identify your body type. 

You may also want to optimize your diet and training to suit your body type.

One final point I want to mention is that no matter what your body type you can build a toned/ ripped, beautifully defined physique. Yes, it’s harder but if you’re willing to put in the hard work it can be done.

Have a strong day everyone! x 
Siri Nusu said...

Allo! I'm an Endomorph! I actually started working out 4 days ago. Today is Day 5! My muscles are aching lIke crazy but my mantra is "You're already in pain. Get a reward for it!". Thanks for the fitspo update! Cheers!

Tamtamu said...

Thanks for this post..! I had no clue about this. I am definitely an endomorph! Keep em' coming Kurly Kichana!:-)

Tamtamu said...

I am definitely an endomorph! Thanks for sharing! I had no clue about these classifications.. makes a lot of sense now:-) Been working out consistently for about 3 weeks now. Legooo ladies!! Healthy Hair and Body is my mantra!:-)

Anonymous said...

this is soo informative.....
you do some good work here and especially with being natural.

Check me out on

Just Taidi said...

Thank you bunches. I'm a mesomorph/endomorph. This info helps put into even better focus my regime. Lost 6kgs so far and counting. Thank you for the challenge ladies.

Mary said...

YOU ARE WELCOME LADIES! Let's do this thing! :D thanks for sharing your thoughts

Miss Elisa K. said...

Definitely an endomorph. Thanks for the insight, I so didn't know. lol

Mbabazi said...

is there a mid mesomorph and endomorph because mine comes like that. i see you're been working hard. i love the semblance of an AB

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