All About the Mesomorph Body Type — Diet, Workout, and More

All About the Mesomorph Body Type — Diet, Workout, and More


What does the life of a mesomorph look like? Explore how the mesomorph body type differs from the others and how to use it to your advantage.

If you happen to be a mesomorph, you’ve been dealt some great genetic cards. But knowing how to play them is half the battle.

Understanding your body’s genetic features is the first step toward a healthy lifestyle.

Training for the wrong body type can be a frustrating endeavor. Any fitness buff worth their salt will tell you how significant the differences between different body types can be.

Here’s what you need to know to play your mesomorphic game full out:

Balance and discipline are the cornerstones of success, and only those that can practice both will be able to reap the rewards.

What Is a Mesomorph Body Type?

Mesomorphic people tend to naturally possess an athletic body type. They are considered to be natural athletes because they gain muscle and lose fat with ease.

However, If we truly want to understand the mechanics of the mesomorph body type, we need to quickly explain what are the three types of bodies, and then get deeper into the mesomorph definition.

What are the 3 types of bodies?

American psychologist William Sheldon concluded that humans into three different body types (or somatotypes): ectomorph, mesomorph, and endomorph.

Each body type has a set of unique qualities and characteristics in terms of its biology. From their body’s frame, diet, and workout regiment, each body type responds to these areas differently as a person grows.

For example, depending on your body type, you’ll need a different workout and diet to develop your best body.

If you’re looking to answer the question, what body type am I? Take a closer look at each body type in closer detail:

How Do You Know What Body Type You Are?

Finding out your body type is as simple as taking a look in the mirror. Here’s a breakdown of each body type’s characteristics:

1.  Endomorph

  • Stocky build
  • High body fat
  • Most commonly pear-shaped
  • Muscles less defined

2.  Mesomorph

  • Rectangular-shaped body
  • Well-defined muscles
  • Athletic build
  • Medium constitution

3.  Ectomorph

  • Slim, delicate frame
  • Small shoulders
  • Lean muscle mass
  • “Hard gainer” due to high metabolism

These characteristics are just a general outlook. When it comes to body types, however, things are not always black or white.

Many can fall in between some types. But if you suspect you’re a mesomorph, there are some specifics that are worth pointing out.

Now let’s break down the definition of mesomorph and show an example of what mesomorph females can expect from their genetics.

What Is the Mesomorph Definition?

A mesomorph is one of the three somatotypes and is defined by greater than average muscle development. 

Now, does this mean that mesomorphs can maintain their fitness while eating what they want and never exercising?

Of course not. Because as we know, it’s the hard work that really counts.

Mesomorphs are naturally lean, muscular, and strong. They have a moderate frame and their bodies respond well to exercise.

The different body types men possess have less drastic differences than female body types. So for men, the mesomorph body type is translated into broad shoulders that taper into a narrow waist.

For women, the mesomorph body type commonly appears like an hourglass figure.

Is mesomorph the best body type?

Of the three body types, mesomorphs are the most athletically inclined. But that doesn’t mean ectomorphs and endomorphs don’t also make superior athletes.

In fact, each body type has its own unique set of advantages and disadvantages.

What matters most is understanding your fitness goals and how you decide to go about achieving them.

Know your body type and its genetic predispositions to determine the best course of action to meet your goals. With a little patience, persistence, and hard work, you’ll be amazed by the results you can achieve.

Mesomorph Female Body Type

What Is a Mesomorph Female Body Type?

As mentioned, mesomorph females are often characterized by an hourglass body shape. Generally speaking, they have narrow waists, broad shoulders, and medium bone structures.

“It’s the small daily choices and actions that really create success — or failure — across every important area in life.”

By adopting some small healthy habits that ensure a balanced lifestyle, mesomorphic women can achieve outstanding results.

One of the main characteristics of the mesomorphic type is weight fluctuation, which can be both a blessing and a curse.

Nevertheless, mesomorphic females can expect great results if they stick to a protein-rich balanced diet and focus on cardio exercises. Their metabolism is generally quite fast, so weight loss often comes pretty easily.

Well-balanced proportions, broad shoulders, chest, and a narrow waistline are among the main characteristics of this body type.

Fat is stored evenly across the body, which is why mesomorphic women often look great even when they don’t pursue a more active lifestyle.

Speaking of getting in shape, women with this body type reap the benefits of exercise really quickly. Planking, squats, push-ups, and lunges can be a perfect way to delve into a new fitness routine that targets multiple body parts at a time.

Another effective exercise type for mesomorph females is cardio. However, it’s important to not push yourself too hard.

Of course, exercising is only one piece of the puzzle. Mesomorphs don’t just lose weight easily – they also gain weight easily. And a proper diet can make a world of difference.

Mesomorph diet

Understanding the Mesomorph Diet

As mentioned earlier, metamorphs tend to have a naturally athletic body type.

Mesomorph body type is all about balance, and the mesomorph diet reflects this. Since higher muscle mass is one of the main traits of this body type, more calories are often required to maintain the mesomorph physique — around 2,500 calories a day, to be exact.

How many calories should a mesomorph eat to lose weight? The key is the habits you put in place and then being true to those habits.

Even though mesomorph people tend to have a naturally athletic body type, when their diet is ignored for quite some time, however, they may begin to stack on some weight. They may not look very fat, but their body can resemble a retired athlete that’s gained some weight over their muscles.

When it comes to weight loss, many ask “How many calories should a mesomorph eat to lose weight?”

Some people fall into the trap of counting calories and this can be a dangerous game to play. And that’s because not all calories are created equal.

The solution? Well, paying attention to macronutrients as a mesomorph is a good place to start.

The ideal mesomorph diet

A balance mesomorph diet focus should consist of the following food groups:


A high-protein diet is a must for a mesomorph. All those muscles require quite a lot of fuel, so make sure a third of your plate consists of high-quality proteins. Some of the best examples include Greek yogurt, fish, white meats, and eggs.

Whole Grains

Whole grains are a great source of energy and can provide you with enough power to maintain an active lifestyle without being overly high in calories. Try incorporating brown rice, quinoa, and similar whole grains into your meal plan.


As far as fats go, it’s hugely important to choose them carefully. Trans and refined fats are a huge ‘no’, so go with healthy fats that come from foods like avocado, and healthy nuts, seeds, and oils.

What should a mesomorph eat to lose weight?

Mesomorphs usually benefit the most from a high-protein diet. Protein feeds your muscles and helps them grow, which is something every mesomorph should strive towards.

Of course, other macronutrients shouldn’t be forgotten. As a general rule, a mesomorph’s plate should consist of 1/3 protein, 1/3 carbs and fat, and 1/3 fruits and vegetables.

  • It’s important to look for high-quality proteins, like those found in eggs, fish, beans, and lentils.
  • As for carbs, your best options as a mesomorph are whole grains, vegetables, and fruits.
  • When looking for healthy fats, choose nuts, seeds, and healthy oils, such as olive or coconut oil.

How can a mesomorph gain weight?

Mesomorphs both lose and gain weight quite easily. This can be a double-edged sword, depending on your individual fitness goals.

If you’re a mesomorph looking to gain weight, work to increase your intake of fats while cutting down on carbs. Opt for healthy fats present in foods like salmon, nuts, seeds, and avocado. Make sure to avoid processed foods and saturated fats found in butter, beef, and pork fat.

In order to build muscle, slowly increase your protein intake so that you can support proper muscle growth and function.

This can be a bit tricky, though, as not everyone’s body will respond the same. Luckily, mesomorph bodies adapt very quickly to exercise and dietary changes, so feel free to experiment to find what protocol works best for you.

What Is the Best Mesomorph Workout?

Being a mesomorph puts you at an advantage, that is to say, you can build muscle and burn fat pretty easily. However, the other side to this is if you don’t really take care of your workout regimen you can stock up that weight over your muscle and look bulky.

You’ll still look good but not even close to as good as you could look with your body’s mesomorphic advantage.

As a mesomorph, a balanced regimen including both cardio and weight training (using moderate to heavyweights in order to stimulate muscle growth) is recommended.

Incorporating a disciplined workout routine, healthy eating and timely workouts will help increase your (genetically gifted) mesomorph body’s potential to be in the best shape it can possibly be.

Try these amazing and effective workout methods for quick weight loss and muscle gain:

strength training

Strength training

As a mesomorph, you can pretty much look at a gym from a distance and muscles will begin to quiver. However, there are really effective workouts you can take advantage of such as strength training.

So If you want to look awesome and lift heavier, strength training is the single most efficient way of converting your semi-in-shape body into a toned, strong, and muscular greek statue.

Another advantage to strength training is that will increase your body’s natural metabolic rate. What this results in is you will keep burning fat days after you are done with your workout.

Strength training will dramatically increase your basal metabolic rate and your body will continue burning fat for several days after your exercise is over. This also means that you don’t need to go to the gym every day.

For most mesomorph workouts going to the gym once or twice a week and pushing yourself into a good hard workout is more than enough for your body and muscles to begin to respond and start to transform.

With that said it doesn’t mean that you can’t incorporate more days if you want to really get that beautiful physique and take advantage of your metamorphic genetics.

Adopt a schedule that Incorporates three training sessions per week, and pairs two complementing muscle groups together.

Your days should look something like this:

Day 1: Chest & Arms

Day 2: Back and Shoulders

Day 3: Legs and Abs

Moderate repetitions are best where you can bring yourself to struggle with the final two to three reps in your workout sets. 

Aside from workouts that are weight-focused, it’s recommended to regularly include cardio three times a week.

Aim for 30 minutes at a moderate level. in your routine. Cardio is the best way to prevent weight gain if you’re a mesomorph. Try to keep cardio exercise at 60-80% of your upper heart rate limit, as this is usually the heart rate zone in which the best fat-burning results occur.

HIIT workouts

HIIT workouts can be as short as four minutes and up to a maximum of 30 minutes per workout session. HIIT training has been proven time and time again to be more efficient than low-intensity traditional exercise plans.

During a study conducted by the University of Western Ontario, they found that people lost more fat doing four to six 30-second sprints (with four-minute rest periods) than 60 minutes of incline treadmill walking.

So if you find yourself cramped with time but you still want to be disciplined and squeeze in that workout, try giving HITT workouts a shot.

You can aim to start with a four-minute daily Tabata workout and refine it as you go. These four minutes will increase your metabolic rate lasting up to 24 hours until you get ready for the next set.

A Word to Remember

As genetically gifted as they might be, mesomorphs aren’t spared from having to put in the work if they want to explore the full potential of their physical bodies.

So, if you’re a mesomorph, make sure to appreciate what you have. Treat your body well, and it will return the favor tenfold.

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