USN | How to Train for your Body Type



There are three main body types that each human being eventually falls into – these are Ectomorph, Endomorph and Mesomorph. Each of these words describe different things within the mysterious world of body development, but what do they actually mean?

Ectomorph: people with this body type are often naturally lean and long to put it simply, and they often have difficulty when building muscle (think models like Kendall Jenner and Karlie Kloss)

Endomorph: people with this particular body type you could often say are the opposite to ectomorph’s, as they often have a high body fat percentage and have a tendency to store body fat easier than other body types. As well as this, they can sometimes be “pear” shaped (more weight on the bottom half of the body than the top half) (think Beyoncé and Kim Kardashian)

Mesomorph: people with this body type are often quite muscular and well-built, which is usually due to their high metabolism and responsive muscle cells (think Madonna, Bruce Willis, Tina Turner)

Of course, nothing is ever set in stone. So, don’t feel confused if you look in the mirror and feel like your reflection is a combination, we are all built from a slight combination of each of the three body types. For example, if you’re naturally slim and quite tall, however you gain muscle when you supplement and train well – you could be a combination of an ectomorph and a mesomorph; this can be seen in actresses such as Halle Berry. Knowing which body type you are will help you to find the right training regime and diet plans, as well as which foods and drink to fuel up on, and which to avoid. Training smartly will help you see improvements very quickly, and you will reap from the health benefits.


Since ectomorphs naturally struggle to gain muscle, it is important for them to not workout more than 3 times per week; any more than this and they will be speeding their metabolism up too much. It is also important that ectomorphs don’t isolate their training by only lifting weights one day or focusing on legs another day – instead they should focus on set workouts which focus on lots of reps to help with muscle memory (compound moves) and use isolation moves as finishers. Regarding food, ectomorphs should be including food which is high in calories, carbs, protein and fat into their diet. Sticking to complex carbs like sweet potatoes and brown rice would be helpful too.

Ectomorphs need to be supplementing correctly when training by drinking protein shakes before, during or after their workouts. Check out our range of delicious protein shakes here:


I like big butts and I cannot lie… well, big butts aren’t always great – especially when it’s not a muscle butt and just a fat butt. Sorry. Endomorphs are usually bigger on their bottom half, as this is where their body naturally stores fat (and makes it VERY hard to get rid of). Because of this, endomorphs tend to try to spot-reduce fat. This means that they have a big butt, they want to get rid of this big butt, so they focus on walking and squatting. After all, these things are good for your lower body, right? Wrong.

Endomorphs will also be secretly storing away fat in other areas of their bodies too (this is literally down to genetics!) Therefore, if they start losing fat from their butt, their body will go into panic mode and send stored fat right back. Seems counterintuitive. BUT WE CAN BEAT THIS! To avoid this, endomorphs simply need to incorporate training to their whole body to budge stored fat from as many areas as possible, so that there is less that can be… passed around basically.

What should endomorphs be eating? Well, we’ve all seen those clips of Kim Kardashian crying over bread saying that it’s her worst enemy. And she’s kinda right. Endomorphs that would like to help budge some weight should be focusing on maintaining a high fibre, low-carb diet (whilst still including oats and brown rice). As well as this, nutrients within green tea and spinach will help boost fat-burning.


Mesomorphs are relatively lucky within the world of genetics due to their ability to gain muscle and loose fat quite easily and quickly. However, they often take this for granted as they have become aware that they don’t “need” to train that often – therefore, they don’t train as intensely as they are usually recommended to. For mesomorphs to avoid this, they need to train athletically, and up the length of time that they are doing their intervals for.

People with this body type are also quite lucky when it comes to food, as their bodies tend to react well to anything healthy that is put into it. Just be sure that you’re getting complex carbs, healthy fats, and a decent amount of protein.

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Goal: Get Lean & Fit