Meso- Endomorphs
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Including variations where people have more predominantly mesomorphic or endomorphic qualities (rather than a truly even split), this is the most common hybrid, according to research. Many bodybuilders and contact sports athletes (like football players) have this body type. Characterized by thick arms and legs and a boxy chest and midsection, this type looks powerful but isn’t chiseled. (This may be partly because people with this body type tend to retain water and a layer of fat on top of their muscles.)
Mesomorphs
There’s no avoiding the fact that mesomorphs have things a bit easier than others. Their metabolisms are relatively efficient, they carry functional – if not athletic – muscle mass and are essentially ready to take on whatever fitness goal they please with minimal foundational work.
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But remember, while there are undoubtedly some people who look lean and fit with zero effort, they are the exception to the rule. Most individuals who present a more-mesomorphic body composition have developed it as a consequence of numerous factors over their entire lifetime. And for formally endo- or ectomorphic individuals who have improved their lifestyles, diets, and fitness, hard work and discipline are the biggest factors of all.
Endomorphs
Training endomorphs should predominantly focus on fat loss techniques until a desirable body composition and functional cardiorespiratory efficiency have been achieved.
Resistance training should be used to strengthen muscles and stabilize joints to support more-efficient movement elsewhere in life, but endomorphs tends to need cardiorespiratory improvement and fat loss above all.
Body Type Desciption
Endomorph- Workout (Recommended)
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Maximize calorie burn and the improvement of metabolic efficiency by primarily using high-intensity, metabolic training techniques - Plyometrics (within client tolerance)
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Consistent anaerobic and aerobic training will help endomorphic bodies increase their metabolic efficiency and boost the body’s daily energy requirement.
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Move more times during the day when you are not in the gym.
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Commitment to a less-sedentary lifestyle overall is the most important thing to begin overcoming their metabolic challenges.
Endomorph - Diet (Recommended)
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Consume a high-protein diet with balanced carbs and fats that maintains a slight negative energy balance.
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A diet that is both low-calorie and high in protein is ideal. Diets containing daily protein of as much as 2.2 grams per kilogram body weight (and sometimes even higher) have been shown safe and effective for supporting existing muscle tissue during times of calorie restriction and weight loss.
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After ensuring that daily protein requirements have been met, the remaining pool of calories can come from whatever blend of carbs and fats the individual best tolerates.
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Regardless of whether carbs or fats are the preferred source of energy, the most important thing is to determine your total daily calorie requirement and keep food intake a bit lower (with still-ample protein) so that the body remains in a negative energy balance with as little muscle catabolism as possible.
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Mesomorphs have medium bone structure with shoulders wider than the hips.
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Developed athletic musculature.
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Efficient metabolism; mass gain and loss both happen with relative ease.
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Endomorphs have stockier bone structures with larger midsection and hips.
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Carries more fat throughout the body.
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Gains fat fast and loses it slow.
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Naturally slow metabolism; potentially due to chronic conditions (e.g., thyroid deficiency, diabetes) but too frequently the result of a sedentary lifestyle and chronically-positive daily energy balance.
Mesomorph - Workout & Diet (For Reference)
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A mesomorphic body type indicates a client is ready to transition to more advanced forms of power (like SAQ trainin - speed, agility & quickness), athletic, and sport-specific training.
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Eat specifically for fitness goals and activity, increasing or decreasing daily calories to preferentially control body composition with positive, neutral, or negative energy balances.
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Increase protein intakes to as high as 2.2 grams per kilogram of body weight for muscle gain goals; or, keep closer to the 0.8 gram per kilogram of body weight FDA recommended dietary allowance (RDA) when healthy body composition maintenance is all that is desired.