Empowering Women
By Rachel Guevara
When it comes to fitness, understanding your body type can be a game-changer. Different body types respond to food, exercise and lifestyle choices in various ways. This is why some people find it easier to build muscle, while others may struggle to lose weight, even when following the same fitness routine. The three main body types are Endomorph, Ectomorph and Mesomorph, and knowing which category you fall into can help you tailor your workout and nutrition to achieve better results. Let’s break it down:
Endomorph
Endomorphs typically have a softer, rounder physique and tend to gain weight more easily. This body type has a slower metabolism, which can make it challenging to lose fat but easier to build muscle. If you’re an endomorph, you may notice that you store more fat in your midsection, hips, and thighs.
Best approach: Endomorphs benefit from a combination of strength training and high-intensity cardio to boost metabolism and burn fat. Opt for a diet that’s higher in protein and healthy fats, but lower in carbohydrates. Focus on whole foods like lean meats, vegetables, and healthy oils, while avoiding processed sugars and refined carbs.
Ectomorph
Ectomorphs are usually lean and have a more delicate frame. They find it difficult to gain both fat and muscle, no matter how much they eat or train. This body type is characterized by a fast metabolism, which can be both a blessing and a curse—it makes staying lean easy but packing on muscle harder.
Best approach: Ectomorphs should focus on strength training with heavier weights and lower repetitions to build muscle. Cardio should be kept to a minimum to avoid burning extra calories needed for muscle gain. A diet rich in carbohydrates, healthy fats, and proteins is essential for this group. Incorporate whole grains, lean meats, and nutrient-dense foods into your daily intake, and don’t be afraid to eat more calories than you’re used to.
Mesomorph
Mesomorphs fall somewhere in between and are often considered to have the ideal athletic build. They typically have a naturally muscular body, gain muscle easily, and tend to have a faster metabolism compared to endomorphs. If you’re a mesomorph, your body is responsive to both weight gain and fat loss, making it relatively easier to sculpt your physique.
Best approach: A balanced fitness plan works best for mesomorphs—one that includes both cardio and strength training. Mesomorphs should aim for a diet that includes an even mix of carbohydrates, fats, and proteins. Keeping your portion sizes in check and consuming nutrient-dense foods will help you maintain muscle while keeping fat levels in control.
Finding your body type
If you’re not sure which body type you are, a quick Google search for “Body Type Quiz” can help you figure it out. To pinpoint your exact type, take three different quizzes and see which one comes up most frequently. Once you know your body type, it’s time to dive deeper—research the best foods, workouts, and lifestyle habits that are most effective for you.
Understanding your body type can take the guesswork out of reaching your fitness goals and empower you to work with your body, not against it!
Rachel Guevara is the owner of Lift & Glitz Training Studio in Northfield, NJ. With 13 years of experience in the fitness industry, Rachel holds certifications in Personal & Group Fitness through ISSA and is a Zumba Fitness Instructor. A proud single mother of two, Rachel balances her professional and personal life with grace and determination. She earned her BA in Communications from Stockton University and resides in Northfield.
