Have you ever noticed? Why does it happen to some people that they can’t lose weight even after a lot of effort, whereas for some people, they can’t gain weight easily? But there are some people for whom both weight gain and loss seem like a piece of cake. You know what the reason might be: your body type. Let’s get into depth.

In the 1940s, Dr. W.H. Sheldon described body type in 3 categories: ectomorph, mesomorph, and endomorph. Ectomorphs have a lean body and struggle with weight gain, so it’s tough for them to build muscle.

The mesomorphs have a balanced pairing of muscle and fat. Because of this, it's easy for them to build muscle. On the other hand, for endomorphs, it's tough to build muscles because they carry more fat in their bodies. 

But endomorphs and ectomorphs can build muscle; tailored training and dieting will be needed. Now we will see the training and dieting for each body type.

For Ectomorphs

• This body type has a very active metabolism, which hinders their ability to gain and retain mass. People in this category can benefit from maximum strength and hypertrophy resistance training. Because this type of training is anaerobic, it can decrease calorie burning when coupled with a long period of rest. When this consistent reserve of energy is paired with this type of training, it helps build body mass and muscle. Ensure to reduce cardiorespiratory training to minimize energy use.
• For this category, a protein-rich diet with balanced fat and carbohydrate intake is recommended. Mass gainer and a protein shake right before bed will be beneficial for the ectomorph body type. For optimal muscle growth, 1.2-1.6 grams of protein per kg of body weight (1 kg = 2.2lbs) works best.  

For Mesomorph

• This body type has a natural advantage in maintaining a balance between fat and muscle. Which means they should follow a goal-specific training method, either weight loss or weight gain. Their diet also follows the same rule; it should be goal-specific. They should consume in the range of 1.2-2.2g of protein per kg of their body weight based on their training intensity.

For Endomorph

• They must follow a fat-loss training approach and must add functional cardiorespiratory training to their routine. For joint stability and muscle strength, focus on resistance training. Make sure to include short rest periods during training and to incorporate plyometric exercises. A combination of aerobic and anaerobic training methods enhances metabolic efficiency.
• A protein-rich and low-calorie diet will be a suitable option for them, and their daily diet contains as much as 2.2g of protein per kg of body weight, which is ideal for this body type.  

So, do you follow a proper training and diet plan for your body type?

Written by

Supradeep Dutta

Edited by

Oajaswini Prabhu