Understanding Weight Loss for Your Body Type
Everyone is genetically predisposed to being a certain body type, and understanding that will help with effective weight loss. | Baby Chick

By Kate Horney

Kate Horney is our resident Fit Chick! She’s the Founder of BeyondFit Mom and mama of two little boys.

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As a new mom, I know what it’s like to be a busy woman who wants to regain her body (and energy). I created BeyondFit Mom to give women the tools needed to reach their fat-loss, health, energy, nutrition, and training goals. It’s not about a quick-fix program that leaves you floundering after a few weeks. BeyondFit Life is about results now and in the future. It’s about ongoing support, learning, education, and information sharing so you can take your results “BeyondFit” and into the rest of your life. I’m the founder of BeyondFit Mom, with a Bachelor’s degree in Health and Exercise Science. I’m a professional fat-loss expert with years of experience in helping women shed body fat, boost fitness, and learn how to live a fat-loss lifestyle. I’m also a mom to two little boys, and BeyondFit Mom is my other baby!

If you’re frustrated after following a “one size fits all” weight loss plan that didn’t work, you’re not alone.

The truth is there’s no one size fits all approach to body change, knowing your individual body type is the ONLY way to get results long term and take your physique to the next level.


While there are general principles that can be practiced by everyone, when it comes to taking it to the “next level” you have to adjust these principles based on YOUR body type to make them work for YOU.

Everyone is genetically predisposed to being a certain somatotype (body type), but with training, environmental influences, and nutrition changes, we can dramatically change the look and shape of the body type that we have been genetically given. If you want to see significant changes in your body shape, you need to train in a way that compliments it and works WITH your body rather than against it.

Know Your Body Type: Ectomorph, Endomorph & Mesomorph

Learning your body type will help you train smarter and take your results to the next level!


Ectomorph Body Type | Understanding Weight Loss for Your Body Type | Baby Chick

Weight Loss For Your Body Type: Ectomorph

What you might be doing wrong:

Three days of strength training should be coupled with two days of low-intensity, leisurely activity like leisurely walks, yoga, stretching or foam rolling. First, ditch the treadmill. Ectomorphs often gravitate to long, slow distance work, but it’s the worst thing they can do. It may be tempting to pack your routine with classic bodybuilder moves such as bicep curls, but that’s another mistake.

Weight training workouts are KEY for ectomorphs. I often see ectomorphs focusing on isolation moves, whereas big, compound movements such as the squat will involve more muscles and give you the hormonal boost that helps build muscle. I still use isolation moves, but they’re supplementary to the main workout moves. For an ectomorph, 80% of moves should be working big muscle groups.

What you should be doing:

Compound movements or hybrid exercises, sets in the 8-12 rep range and quite a lot of volume are what you’re looking for. There’s no need to live in the gym to put on muscle. If you’re working out 4-5 days a week you’ll be burning off any hard earned muscle. I tend to limit my ectomorphs to three workouts a week, keeping the actual training time after a warm-up less than 30 minutes.

What to eat:

In terms of nutrition, a diet that is high in calories, carbs, protein and fat will aid you in your quest for muscle gain. This should not be mistaken for eating precisely what you like. Rather, it just means you should eat more of what is healthy. Good news, you don’t have to steer clear of carbs such as oats, sweet potatoes, brown rice, etc. Fats found in nuts, seeds and avocado will also bring about the right results. Ectomorphs should respond well to carbs, which will spike blood sugar and help to drive protein to their muscles. Stick to the complex kind, such as sweet potatoes and brown rice. Aim for 1-2g per lb of bodyweight per day of protein at the minimum, but be wary of overdoing it.

Mesomorph Body Type | Understanding Weight Loss for Your Body Type | Baby Chick

Weight Loss For Your Body Type:  Mesomorph

What you might be doing wrong:

Mesomorphs often won’t train as hard as they can, so I usually give them timed workouts, to give them goals to aim for and raise their workout intensity . . . and it WORKS!  

What you should be doing:

I get mesomorphs to train athletically, so I might do sprints, metabolic conditioning or other plyometrics in addition to their hybrid weight training. They respond well to low reps and power moves. Alternatively, interval sprints will pump up their metabolism and strip away fat.

What to eat:

Although the usual caveats apply, the good news is that your body will respond well to whatever healthy food you put into it. You can eat a moderate amount of carbs and err on the side of more when it comes to protein. A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats. So, for example, a plate that contained vegetables such as cauliflower and broccoli, grilled chicken and olive oil with brown rice would represent a staple dish for this body type.

Weight Loss For Your Body Type: Endomorph

What you might be doing wrong:

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First, the good bit, there’s no point in spending hours plodding away on a treadmill. The first thing I tell people trying to lose weight is to ditch the long, slow, steady-state cardiovascular work. Then I get them doing more interval-based conditioning to strip away fat. Sprints and metabolic conditioning are AMAZING. And if you’re doing hundreds of crunches to try and shift your gut, ditch them now. ‘Spot-reducing’ fat just doesn’t work. You need to lose it from everywhere to see results around your waistline.

What you should be doing:

While much of the endomorph’s focus should be on shedding fat through hormonal responses to high intensity exercise, weight-training is best because it carries on burning calories long after your final set. What’s more, the calories you ingest during the recovery period will help your muscles grow rather than fueling your gut. Therefore, we recommend doing three days a week of high intensity hybrid weight training (heavy weight, low reps) alongside your sprints or metabolic conditioning. Combine hypertrophy work (muscle-building) with conditioning to strip away unwanted body fat.

What to eat:

From a nutrition perspective, a low-carb diet that still includes oats and brown rice should be complimented by a high protein and fiber intake. Nutrients such as green tea and spinach will help with the fat burning process. You’ll have to watch what you eat more strictly than people with other body shapes. Get your carbs from vegetables and steer clear of white bread and rice. Focus on the 2 P’s, protein and produce.

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