There are three main body types that people have: Ectomorph, Mesomorph, and Endomorph.

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Take a look at these body types, and explore whether or not we can change our body type. 

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Body Types

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Think about the people you know. Some may be tall and some may be short. Others may be slim or fuller in shape.

 

The bottom line is that people come in all shapes and sizes. The physical makeup of one's body is called their body type. 

Lifestyle, level of fitness, and genetics all contribute to this.

 

Three main body types have been defined: ectomorph, mesomorph, and endomorph. Let's take a closer look, using examples. 

 

Ectomorph

Jacob likes to play video games. He is thin and slight in stature. He is noticeably slimmer than most of his male friends, and he does not have a lot of muscle or body fat. His shape is kind of like a straight line. Jacob's body type would be defined as an ectomorph. 

 

Ectomorphs - 25% protein / 55% carb / 20% fat  

Carb timing ideas: Should include lots of carb-dense foods around exercise.

Has a high carb tolerance so usually has a harder time gaining weight, especially muscle. Veggies and/or fruits (~3:1 serving ratio) should be eaten at each meal.

 

50% or more of calories should come from carbs, protein 2nd, fat 3rd 

 

Able to process carbs very efficiently and turn into energy without storing excess body fat.

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Be sure to eat multiple times throughout the day, your meals should be 5-6 times a day.

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​Mesomorph

Ally is a football player. Football requires a lot of running and agility. She is strong and fit, and her body is tighter and more muscular than those of her friends. Her shape is sort of square. Ally's body type would be described as a mesomorph.

 

Mesomorphs - 30% protein / 40% carb / 30% fat  

Carb timing ideas: Should include carb-dense foods around exercise.

 

Has moderate carb tolerance so should consume minimally processed carbs in moderation.

 

Veggies and/or fruits (~4:1 serving ratio) should be eaten at each meal.

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Balanced macro diet, e.g. mostly equal across protein, fat, and carbs.

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Maintenance easy for this body type, especially with a close eye on protein.

 

As long as you stay within your macros/calories you’ll be ok, however your body is accustomed to being active so an inactive lifestyle will still lead to weight gain. 

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Endomorph

Ally's brother Mike plays video games with Jacob. Mike is bigger in size than Jacob, and has more body fat. He does not have a lot of muscle, and his skin is somewhat loose. His shape might be described as round. Mike's body type is an endomorph.  

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Endomorphs - 35% protein / 25% carb / 40% fat  

 

Carb timing ideas: Almost all carb-dense foods should be included around exercise.

 

Has low carb tolerance so should be very careful to limit carbs if the goal is weight loss or maintenance.  

 

Veggies and/or fruits (~5:1 serving ratio) should be eaten at each meal.

 

Guaranteed to gain weight if you go over your calories for the day/week.  

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Need a close eye on macros is very important for this body type.

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Aim to eat most of your carbs in the morning.  

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Be aware of sugar content in fruit and moderate portions of fruit.  

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“When trying to lose weight or body fat, there’s no perfect macro law.  

 

No macro mix can save you if you eat way too many calories or way too few.”

Your body type, metabolism and weekly physical activity level all have some bearing on your ratios. Also, you must pay attention to portion control and eating too much food(even if it’s healthy) can inhibit your goals.  

 

Simply understand that your body type can have a bearing on how easily you reach your fitness goals however don’t let your body type be an excuse for not reaching your goals..  These ratios are a starting range for most body-types and don't be afraid to experiment for better results. Get to know your body!

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You can't change the body type you were born with, but you can boost your body for the better with the right set of exercises. However, you can definitely alter the structure of your muscles, reduce fat, and thus alter and improve your overall physical appearance. So yes, you can definitely change your body shape by hitting the gym on a regular basis.