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Metabolic Types: The Best Workout For Your Physique

Have you already dealt with your metabolic type? It provides essential information on eating optimally and how best to train. Find out if you are ecto, meso, or endomorph – and what that means for you!

You train regularly and pay attention to your diet, but you can’t lose weight or build muscle?

You may be ignoring your metabolic type!

The Three Metabolic Types

In the 1950s, psychologist and physician Dr. William Sheldon’s theory of the three body types: According to this, all people can be assigned to one of the three categories “ectomorphs,” “mesomorph,” or “endomorph.”

Basis of his model: Sheldon analyzed the development of the germ layers in embryos and compared them with their later physique.

Cotyledons And Physique

In the earliest growth phase in the womb, three layers of cells are formed – ectoderm (outer layer), mesoderm (middle layer), endoderm (inner layer) – from which the various structures, tissues, and organs ultimately arise.

According to Sheldon, the development of these germ layers influences the physique and metabolism of every human being.

What Do Metabolic Types Tell Me?

The division into the three body types is not entirely undisputed today and is outdated from a medical point of view.

The model is still used in the fitness environment: It can help you to optimize your training and nutrition plan.

Knowing your metabolic type may be the missing piece of the puzzle to achieve the desired progress finally.

Determine Your Body Type

Read the descriptions below carefully and determine your body type based on the characteristics. Our recommendations can give you essential clues for your training and your diet.

Of course, there are also mixed forms. Just see which type suits you best or where you have the most overlaps.


Fast metabolism and slim physique characterize the ectomorph type. He is slow to gain muscle or fat and has difficulty gaining weight.

These characteristics make you unique:

  • narrow chest, shoulders, and hips
  • short torso
  • long, thin limbs
  • narrow feet and hands
  • low body fat percentage
  • faster metabolism

An Eating Plan For The Ectomorph Type

The following applies to the ectomorph type: more carbohydrates and proteins, fewer fats. Increase your calorie intake to build bulk over the long term.

Pay attention to high-quality foods, i.e., complex carbohydrates such as whole-grain products, sweet potatoes, or rice.

Proteins also belong in your diet plan. Important protein sources are animal products such as eggs, quarks, cottage cheese, and plant foods such as legumes, nuts, or pseudocereals (e.g., quinoa).

Protein shakes after training could also be helpful for you.

Training Plan For The Ectomorph Type

Your focus should be clearly on strength training: Supersets(about 6 to 8 repetitions of 5 sets per exercise) with heavy weights can help you build muscle mass. Focus on the large muscle groups and train three to four times a week.

It would help give your body enough time to regenerate between training sessions. This is the only way the muscles can grow.

Endurance sport is somewhat counterproductive. Reduce cardio units to once or twice a week and then rely on low-intensity workouts instead of HIIT.


The mesomorph has an athletic build, tends to build muscle quickly, and has little trouble maintaining weight. Men typically have thick hair growth.

These characteristics make you unique:

  • broad chest and shoulders
  • long torso
  • pronounced V-shape in men, X-shape in women
  • big hands and feet
  • prominent facial features
  • defined, strong muscles
  • low body fat percentage (mainly in the lower abdomen and hips)

Diet Plan For The Mesomorphic Type

A balanced diet with sufficient carbohydrates, fats, and proteins is the best way for you – the golden mean.

Control your calorie intake according to your goal: if you want to lose weight, reduce your information; if you’re going to gain weight, increase the proportion of carbohydrates. To build muscle, you should increase your protein intake.

If you want to keep your weight but still want to change your diet a little, you could try intermittent fasting. In general, find a healthy balance and supply your body with all the essential nutrients.

Training Plan For The Mesomorphic Type

When it comes to sports, you’re also right in the middle: A combination of strength and cardio training benefits your figure in every respect. You build muscle and increase your endurance.

In addition to a varied workout in the gym, HIIT is ideal for you. Just like boxing, kickboxing, or martial arts.

Train three to four times a week and set your priorities depending on where your personal goal lies (toning, muscle building, or weight loss).


The endomorph type is broad and has a slow metabolism. It’s easy for him to build muscle. He also quickly gains fat mass.

These characteristics make you unique:

  • broad chest, shoulders, and hips
  • strong limbs
  • big hands and feet
  • round face
  • hardly any muscle definition
  • high body fat percentage
  • slow metabolism

Diet Plan For The Endomorph Type

The following applies to the endomorph type: more proteins and fats, fewer carbohydrates.

The goal should balance your hormone levels and boost your fat burning. To lose weight, you can first create a calorie deficit.

In the long term, you should consciously focus on a balanced diet with high-quality foods – lots of fresh, especially green, local vegetables, good sources of fat (e.g., avocado, nuts, linseed oil, extra virgin olive oil), and complex carbohydrates.

You could try vegan   should generally avoid refined sugar.

Training Plan For The Endomorph Type

If you have the goal of losing weight, you should focus on strength endurance training. The endomorph type is made for bodyweight training that strengthens and boosts the metabolism.

Have you ever tried HIIT? Otherwise, combine two to three cardio sessions per week with strength training in the gym. Work with moderate weight and high reps (15 to 20 per exercise, 2 to 4 sets).

Strength training helps you increase your basal metabolic rate and burn energy even when resting.

Also Read: Unpack The Muscles! The Best Exercises For Toned Upper Arms


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