by | Feb 2, 2017

So, here’s part two of the ‘What Is Your Body Type’ series. In the first article, I talked about what are the three predominant body types and how to identify which category you fit in. Everyone is born with an inherited skeletal structure and body composition. Nutritionists, trainers and doctors use these information to guide you in creating customised meal plans and training regiments to help you reach your goals.

Today, let’s take a look at how you can use that knowledge to your advantage and implement weight loss strategies that will be effective for your body type and subsequently help achieve your specific fitness goals.

#1 Body Type: Endomorph & What You Should Do


Celebrity Examples: Kim Kardashian & Jack Black

The characteristics of this body type include:

  • Larger hips and thighs
  • Smaller shoulders and shorter limbs
  • Slow metabolism
  • Lower tolerance to carb-rich food
  • Struggle with losing fat by dieting alone.

Unfortunately, you will not be able to diet your way to success. Incorporate consistent training and you will see an impact on your physique. Because Endomorphs build muscles easily, try to avoid heavy lifting, as it will not help you look leaner. However, here’s the rule of thumb for training – light weight strength training, high repetition workout and consistent high intensity cardio (get up to 80% of your maximum heart rate) at least four times a week!

Endomorphs store carbohydrates more readily than other body types, so you will want to ensure you’re using them at the correct points of time. Therefore, time your carbohydrate intake post-workout, because when your glycogen has depleted, the additional carbs will go towards replenishment instead of being stored as body fat.

Also, consume less alcohol. You want to be slightly lower on the carbohydrate spectrum. Paleo-style meal plans are your go-to diet regime. Have at least 25 to 30 percent of protein per day.

#2 Body Type: Mesomorph & What You Should Do


Celebrity Examples: Janet Jackson & Mark Wahlberg

The characteristics of this body type include:

  • Athletic build with medium sized bone structure
  • Stores fat evenly
  • Achieves overall muscle definition pretty easily

What Mesomorphs should do to support fat loss is to focus on training hard and heavy, with enough variation to add shape and avoid bulking. Rest time should be 30 seconds to 1 minute between sets. As for a nutrition plan, try to eliminate alcohol and starchy carb intake. Similar to the Endos, you should try to get on the lower carbohydrate spectrum. Maintain a caloric deficit of 500 from your diet and count your marcros – 40% carbs, 40% protein and 20% fat. You’ll see your body go from zero to hero in no time!

Note: Being overweight does not make you an Endomorph by default. Janet Jackson has struggled with weight fluctuation through the years, and we’ve seen her at her best and at her heaviest.

#3 Body Type: Ectomorph & What You Should Do


Celebrity Examples: Gwyneth Paltrow & Kobe Bryant

The characteristics of this body type include:

  • Small bone structure, narrow shoulders
  • Long limbs
  • Longer than average muscle belly length
  • Difficulty in gaining weight
  • Fast metabolism compared to the average person
  • Pretty much the envy of the rest of the world!

Here’s a strategic guided approach for Ectomorphs – ensure you lift heavy weights and rest at least 2 to 3 minutes between sets, giving yourself enough time to recover so you have more power to lift again in the next set. Eat 5 to 6 times a day, and it is important that you eat carbs with each meal.

There you have it!

Image Source: 1, 2, 3

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Mr. Jeffrey Lee

Mr. Jeffrey Lee


Mr. Jason Lee

Mr. Jason Lee

Weight Management Specialist