Body composition

First of all, you need to find out what body type you are.
There are 3 types : Ectomorph – Mesomorph – Endomorph

complete guide

Now what does this mean?

Ectomorph : This is a typical small guy/girl with small joints and lean muscle. They have a hard time gaining weight and muscle. Whatever they eat, it seems they can’t get fat. They need a huge amount of calories in order to gain weight.

Features :

  • Small frame
  • fast metabolism
  • classic “hardgainer”
  • Has a hard time gaining weight

Best ways to improve when you have this physique :

Your best guess are short and intense workouts. Compound movements will do the trick because you’ll be able to have a hard and full body workout easily in under an hour. Supplements can definitely help here. Ectomorphs should also eat before bed to avoid muscle breakdown at night. There is also a positive aspect here, it’s easy to cut fat for them once they’ve reached a decent amount of muscle and want to get more definition.


Mesomorph : This body type is featured through the hard and muscular look. It’s pretty easy to increase muscle mass and to loose extra fat. These are the kind of people that look like they won the genetic lottery. They especially outperform others in power sports.

Features :

  • Heavy bones
  • Wide shoulders
  • Typical athletic look
  • Fast increase in muscle weight and decrease in fat

Best ways to improve this physique :

Watching the calorie intake is an important point that can’t be stressed enough. If they eat to much they’ll gain a little fat but if they eat not enough they’re going to lose muscle. Remember the 80% diet and 20% workout rule!

The best way to gain more muscle is by doing a wide variety of exercises. Otherwise the muscle definition will be lost for a decent amount. Isolated exercises can help to gain the desired physique because they get muscle easier and faster then ectomorphs. And one of the most important factors is to eat enough protein! A meal without protein doesn’t count as a meal.

The best way to lose fat is to NOT BULK TO MUCH. It’s harder to lose weight and get that lean look like an ectomorph. You want to lose weight? Burn more calories then you eat, it’s as simple as that. You can do this by moving more and/ or eating less.


Endomorph : This is the complete opposite of an ectomorph. The typical body of an endomorph is round and soft. They have the tendency to taccumulate excess body fat. This means that if you want a lean and mean looking physique you need to work HARD for it.  They expire in a lot of times in power lifting and wrestling.

Features :

  • Roundness
  • More body fat
  • A very big appetite
  • Low muscle definition

The best way to train is by doing lots of cardio (also hiit) and big compound moves to burn more fat.

What should you pay attention to when trying to lose fat? Yes, your diet of course.

– Try to portion your meals
– Eat 30-40% carbohydrates
– Eat tons of vegetables to keep you full.
– Drink a lot of water
– Try to take in 200-500 calories less then your maintenance calorie intake.

Not sure about your body type? Take the test here and find out.

80/20 Rule For a Perfect Body :
80/20 Rule

This is about the fact that you can not get a perfect and awesome looking physique if you don’t watch your good intake. You can’t out train a bad diet.

Don’t underestimate the exercise part, it’s still needed to tone up your body and to increase your strength.It also gives mental and physical health benefits.

BUT as shown in the graph beside, you can see the importance of a “diet”. Personally I don’t like to use the word “diet” because I know how hard it is to keep yourself attainable.

In most of the times (as long as you’re not competing or need it for sport purposes) just eating healthy is enough. Watch your food intake a little and you’ll probably be alright and see improvement in a short time period.



What should you do?
– Eat real food, if it goes bad it’s okay- Drink 2-3l of water a day
– A meal without protein doesn’t count as a meal
– Eat 5-6 smaller meals instead of the big 3
– Eat a lot of vegetables and fruit
– Try to exercise 3-4 times a week


What should you give up to live healthier?
Dismiss all the processed and junk food
– Ditch the soda and sugared drinks
– Don’t put all your belief in supplements, do it yourself
– Discard all the negativity and stress

Discarding negativity and stress may sound weird in this case but believe me, it makes a big difference. You’ll be happier and healthier then you can imagine. This will have its effect on your workout and your motivation.