Body type workouts are a great way to get results if you've been working out for a long time and your body doesn't seem to respond to your current plan . If you exercise consistently you've probably figured out that one-size-fits-all fitness and diet plans won't help you get your best body. The best way to maximize your body’s potential is to customize your fitness and diet plan to your body type. Every person falls into one of three basic types: endomorph, mesomorph, or ectomorph. Each of these has specific characteristics that respond best to different types of workouts and diets. Identify your type from the descriptions below then follow the recommendations for your best body.

Endomorphs are soft, round or curvy, and generally pear shaped (think Jennifer Lopez or Jennifer Love Hewitt). They can gain muscle easily but have trouble losing weight especially fat. Most endomorphs dread weight training or only do very light weight training for fear of bulking up. The first and most important rule for this body type is to get past that mentality and start lifting moderate weight. Light weights are not effective for muscle building or for transforming your shape. Moderate more challenging weight on the other hand, builds muscle, and boost your metabolism so that you’re burning major calories even while you’re at rest. Circuit training or full body strength training 3 times a week are great options for this type. Perform 1 exercise per body part and 2 sets with a weight that allows 10-12 repetitions. Another good option is a 3 day split that includes super-sets, tri-sets, or compound sets. Weight training this way provides more of a cardiovascular workout and burns more calories. In addition combine 45 min. of medium intensity cardio 2 times a week and 20 min. of high intensity interval training cardio 2 times a week for maximum fat burning.
Great Workouts for Endomorphs
The Firm: Maximum Body Shaping
Interval Step Class
Boot Camp Workouts
Spinning Class
Treadmill Walking w/Incline
Fast Paced Uphill Walking
Crosstrainer Intervals
20 Minute Full Body Workout
Tae-Bo II Get Ripped Advanced
Kickboxing Class
Endomorph Diet Tips
Limit starchy carbs, and sugar.
Limit fat intake to 20% of total calories.
Load up on fiber and water.
Snack on fruits and veggies.
Eat 5-6 mini meals a day to rev metabolism.

Mesomorphs have medium to large frames and their shoulders are usually wider than their hips (think Madonna and Jessica Biel). They can get muscular easily and don’t have a problem losing weight or fat. The best workouts for this type include boot camp training or peripheral heart action training (phat) with moderate weight. Perform no more than 3 exercises per body part, 3-4 sets, and 12-15 repetitions. If you’re not interested in getting too muscular try combining yoga cardio and weights as well. In addition perform 20-30 min. of interval cardio 3-4 times a week and don’t forget to stretch on a regular basis to avoid injuries.
Great Workouts for Mesomorphs
The Bare Naked Body Program
Circuit Training
Cardio Workouts That Work!
Stairmaster Intervals
Crosstrainer Intervals
Running/Sprinting Workouts
Step or Bosu Class
Pilates and Yoga
Crunch Cardio Sculpt Video
Boot Camp Class
Athletic Training Class
Rope Jumping
Core Training
Mesomorph Diet Tips
Balance starchy with fibrous carb and eat just enough to fuel workouts (eating more will add muscle mass vs. lean muscle).
Take in .75-.85g of protein per pound of bodyweight to maintain lean muscle.
Include healthy fats from avocados, nuts, olive oil, flaxseed oil, mct oil.
Fat intake can be anywhere from 20%-30% of total calories.

Ectomorphs are petite, very thin, and their shoulders are the same width as their hips (think Christina Aguilera). They have a very difficult time putting on muscle or maintaining their weight and can get injured easily. The best workout for this type includes working each muscle group once a week with heavy weight along with moderate intensity cardio and basic stretching. Perform 2-3 basic exercises per body part, 3-4 sets at 6-10 repetitions. Stick to basic moves like push-ups, step-ups, squats, and rows. In addition perform 20-30 min. of cardio 3 times a week.
Great Workouts for Ectomorphs
Treadmill Walking
Lifecycle
Tae-Bo II Get Ripped Advanced
Kickboxing Class
Core Training
Martial Arts
Step-ups for A Great Butt
Push-ups for Core Strength
Planks for Toned Abs
Ectomorph Diet Tips
Try not to skip meals and avoid junk food.
Take in 1g of protein per pound of bodyweight.
Eat plenty of quality carbs if trying to put on muscle including multi grain bread, rice, pasta, trail mix, granola bars, and dried fruit.
Your fat intake can go as high as 30% of total calories as long as it’s not saturated or trans fatty acids found in margarine, fried foods, processed cookies, and crackers.

Get clued in about how to train for your body specific body type needs with: Escape Your Shape: How to Work Out Smarter, Not Harder (2 Fitness Favorites from Exercise Guru)