Strengths
- Muscle builds quickly
- Fat loss responds well
- Versatile in sports
- Naturally athletic appearance
Challenges
- Can gain fat if diet slips
- Overconfidence can lead to inconsistency
Best Training for Mesomorphs
Focus: Balance and variety
- 4–5 workouts per week
- Mix of strength and hypertrophy
- Moderate cardio
Mesomorphs thrive on structured but flexible programs.
Best Diet for Mesomorphs
Focus: Balanced macronutrients
- Protein: ~30%
- Carbohydrates: ~40%
- Fats: ~30%
Ideal Foods:
- Lean meats
- Whole grains
- Fruits and vegetables
- Healthy fats
Consistency matters more than extremes.
Endomorph Body Type: The Strong, Solid Frame
Key Characteristics
- Wider hips and waist
- Larger bone structure
- Higher body fat storage
- Gains weight easily
- Slower metabolism
Endomorphs often feel they “gain weight just by looking at food.”
Metabolism & Genetics
Endomorphs tend to have a slower metabolic rate and higher insulin sensitivity, meaning excess calories are more likely stored as fat.
Strengths
- Strong and powerful
- Build muscle well
- Often excel in strength sports
Challenges
- Fat loss requires precision
- Weight gain happens quickly
- Requires stricter diet control
Best Training for Endomorphs
Focus: Fat loss + muscle retention
- 4–6 workouts per week
- Resistance training + cardio
- HIIT and circuits work well
Movement throughout the day (NEAT) is crucial.
Best Diet for Endomorphs
Focus: Calorie control + blood sugar management
- Higher protein
- Moderate fats
- Lower carbohydrates
Ideal Foods:
- Lean protein
- Vegetables
- Healthy fats
- Whole foods
Avoid refined sugars and processed carbs.
Mixed Body Types: The Reality for Most People
continued on next page
