What is a mesomorph? We all have the same basic body structure, but specific characteristics can determine what body type you are. This classification is known as somatotype, which rates your body as ectomorph, mesomorph, or endomorph. In this article we’ll focus on the mesomorphic body type.1
If you’re a mesomorph you’ll be more muscular than other body types. You’ll have a low percentage of body fat, with body proportions that are balanced with a narrow waist and broad shoulders. If you’re not paying attention to your diet and fitness, you’re prone to weight gain.2
But why is it helpful to know that you’re a mesomorph? When you know what somatotype category you fall into, you can exploit your physical characteristics. You’ll be able to maximize your diet plan and determine what types of physical activity are best suited to your body type to give you the best results.
Let’s take a closer look at the mesomorph body, its unique characteristics, and how it differs from ectomorph and endomorph body types. We’ll also discuss what diet plan and workouts will be most beneficial for your mesomorph body.
Mesomorph Body Type and Characteristics
Mesomorphs have a distinctive body type is naturally lean and strong, with a medium build. Their shoulders are wider than their hips, outlining a good posture. Many mesomorph women have an hourglass figure, while men have a V shape. Mesomorphs are naturally muscular, and many athletes have this body type, including bodybuilders and tennis players. Studies show that people with mesomorphic characteristics may be predisposed to excel in sports that are require strength and endurance.3
- Naturally lean and strong
- Naturally muscular
- Medium build with broad shoulders
- Narrow at the hips and wider at the shoulders
- Easily lose and gain weight
- Gain muscle easily from exercising
- Efficient metabolic system
Ectomorph vs Mesomorph vs Endomorph
Somatotype classification was developed by physiologist William Sheldon in the 1940s. There are three different somatotypes: ectomorph, mesomorph, and endomorph. They all have their own characteristics that define not only what they typically look like, but also what diet and workout plan are best for them to lose or gain weight. Some people are a combination of more than one somatotype, however one body type will be more dominant.4
Ectomorph – Ectomorphs are characteristically thin and tall, with very little muscle or body fat. It’s difficult for this body type to gain weight as they have a very fast metabolic system. This also makes it difficult for them to build up lean muscle. When it comes to fitness and diet, ectomorphs need to consume a lot of calories and focus on weight training to build up body size and muscle.
Mesomorph – In comparison to ectomorphs, mesomorphs have efficient metabolism. They find it easy to lose weight when they need to, or to gain weight in the form of lean muscle mass. With their muscular frame, mesomorphs excel at power sports that rely on strength and endurance. Mesomorphs do best with combination workouts of physical activity.
Endomorph – Endomorphs are considered to be round and full, are shorter than the other body types, and have a solid, thick build. They have a slower metabolism and are prone to weight gain if they don’t eat healthy and exercise regularly. Their body fat composition is higher than ectomorphs and mesomorphs. Endomorphs benefit most from eating fewer calories and performing vigorous workouts, with a focus on aerobic activity.
Benefits of Being Mesomorph
The mesomorph is often considered to be the more positive and desired of the three body types for several reasons. One of the benefits of being a mesomorph is that they’re inclined to have a lot of confidence in their physical abilities and as athletes. Because of this confidence, mesomorphs tend to enjoy exercising and being physically active. They’re also more eager to try out new activities, which is why they’re often thought of as well-rounded athletes. 5
Another benefit of being a mesomorph is that they can lose or gain fat and muscle in much less time than the other two body types. When it comes to fitness, they can do a combination of many exercises and quickly see results. Mesomorphs can often use supplements successfully as well. Common choices are pre workouts, multi vitamins and testosterone support supplements like HexoFire Delta Prime.
As well as the physical benefits of being a mesomorph, they also have more flexibility to their diet plan than ectomorphs and endomorphs. Muscle mass requires more energy, so due to their higher ratio of muscle mass to body fat, mesomorphs need more daily calories than the other body types. A well-balanced diet plan is best but if they need to gain or lose weight, they only need to eat more or less, and they’ll quickly reach their desired weight.
Mesomorph Diet and Workouts
Each body type needs a different diet and workout plan in order to be as effective as possible for achieving optimum health.6 Below are what are thought to be the most beneficial workout and diet plans for those with a mesomorph body type.
Mesomorphs have a genetic tendency to build muscle and have an athletic body. Muscle requires more energy to maintain so mesomorphs should be eating a diet that meets their caloric requirements. A complete meal plan should consist of 30 percent of calories from protein, 30 to 40 percent from carbohydrates, and 30 percent from fats.
On a mesomorph meal plan, a typical meal should consist of a serving of protein, a serving of vegetables, a few carbs, and a touch of healthy fat.
Choose high quality proteins that are low in saturated fat, such as chicken breast, eggs, salmon, and lean beef. For carbs, mix up your choices to include whole grains, brown rice, quinoa, and oatmeal. When possible, eat seasonal fruits and vegetables that are organically grown. Choose healthy fats – avocado, nuts, olive and coconut oil, and seeds.
If you want to lose weight, stick to your mesomorphic diet plan, but eat fewer carbs. Avoid eating foods that are high in sugar as mesomorphs can quickly gain weight if their diet is high in sugar calories.
Mesomorphs naturally already have more muscle mass then the other body types. In order to maintain a muscular body, the best workout for a mesomorph body type is cardio in combination with weight training. The amount of cardio and weight workouts per week varies for women and men. It will also depend on whether they’re working out to maintain their fitness level or if they want to lose weight or build up lean muscle.
For female mesomorphs, if they want to stay lean, cardio will keep them from gaining fat and help build up the cardiovascular system. Working out with weights should be limited to 2 or 3 times a week. They should focus on high intensity cardio a few times a week, such as HIIT workouts (high intensity interval training).
Mesomorph bodybuilding combined with cardio are best for male mesomorphs. This combination of workout can help to keep down their body’s fat percentage and build up lean muscle.
To summarize, both female and male mesomorphs benefit from workouts that are active and challenging, with a balance of cardio and weight training. When they start a new workout plan, they’re quickly rewarded with improvements in toning and muscle gain.
- 1Encyclopedia Britannica. (2015). Mesomorph. Retrieved on November 08, 2018 from View Reference
- 2Encyclopedia Britannica. (2014). Mesomorph. Retrieved on November 08, 2018 from View Reference
- 3Ryan-Stewart, H. & Faulkner, J. (2018). The influence of somatotype on anaerobic performance. PLoS ONE 13(5): e0197761. Retrieved on November 08, 2018 from https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0197761
- 4Yoon, J. & Nam, J. (2017). Body composition and personality traits in so-Yang type males. BMC Complement Altern Med. 17:417. Retrieved on November 08, 2018 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568216/
- 5Kirkpatrick, SW. & Moody Sanders, D. (2012). Body Image Stereotypes: A Developmental Comparison. Journal of Genetic Psychology. Volume 132, 1978. Issue 1: pp 87-95. Retrieved on November 08, 2018 from https://www.tandfonline.com/doi/abs/10.1080/00221325.1978.10533317
- 6Florescu, O. (2016). The Determining Factors In The Formation Of The Three Body Types (Ectomorph, Mesomorph And Endomorph). Marathon, Department of Physical Education and Sport. Volume 8(1): pp 43-50. Retrieved on November 08, 2018 from https://ideas.repec.org/a/rom/marath/v8y2016i1p43-50.html