The major body types for humans are Ectomorph, Endomorph, and Mesomorph. Ectomorphs tend to have a very high metabolism, and Endomorphs have a very slow metabolism. Mesomorphs have the best of both worlds, with a metabolism high enough to lose fat yet low enough to build muscle.
Ectomorphs
Ectomorphs have an extremely fast metabolism, which makes it very difficult for them to gain weight, and they tend to have a small bone-structure. Many of today's top models, male and female, are ectomorphs and display a thin physique with muscle definition.
At first having a high metabolism would seem preferable, but many ectomorphs want nothing more than to get bigger. They probably won't get fat, this is true, but they also cannot gain muscle very easily.
The primary goal of ectomorphs is to pack on muscle, and for this they must work out less often than endomorphs and mesomorphs while training very intensely. Their workouts must produce maximum muscle-fatigue, and then they must allow for rest in order for their muscles to heal larger. Resting also conserves calories, which are a valuable commodity to ectomorphs.
The diet of an ectomorph wishing to gain muscle must be calorie- and protein-rich. The extra calories keep the body from burning of muscle while the protein is absorbed.
Endomorphs
Endomorphs have the opposite problems that ectomorphs have. They gain weight easily, especially fat, and typically have a very large bone structure. Their lower metabolism makes it very difficult to lose weight, which often leads to a less-desirable body composition.
The primary goal of endomorphs is to lose fat while retaining muscle. Their diets must be protein-rich while being lower in carbohydrates – this allows the body to supply muscle with amino acids and burn excess caches of fat. Eating five or six smaller meals per day will force the body to stay revved up without extra caloric intake. Never wait until hunger to eat, and never eat until full.
Along with a proper diet, exercise is a must for endomorphs. Endomorphs can typically lift much heavier weights than ectomorphs, and cardiovascular exercise (after weight training) can be beneficial.
Mesomorphs
Mesomorphs have the muscle of endomorphs and the definition of ectomorphs. The primary focus of mesomorphs is to simply keep a good thing going.
A moderate diet containing both protein and carbohydrates is ideal. Mild resistance training can be utilized to retain muscle mass, and cardiovascular exercises can be used to lose fat.
Each of us is born with a specific body type, and they cannot be changed. Each has its own benefits, and there are specific ways to optimize each of them. There are world-renowned bodybuilders and models of all types; being an ectomorph does not mean a person will never get bigger, and being an endomorph does not mean they cannot be thin. All it takes to reach an ideal physique is the knowledge of what to do and the will to follow practical advise.
