How to eat and train for a mesomorph body

Personal/Fitness Training Blog

People who have a mesomorph body type usually have a medium-sized frame. They may develop muscles effortlessly and have more muscle – as opposed to fat – on their bodies. Mesomorphs are typically strong and solid. They are not overweight or underweight. Their bodies may be defined as rectangular in shape with a posture that is upright.

Other characteristics of people who have mesomorph body types include:

  • Square-shaped head,
  • Muscular chest as well as shoulders,
  • Large heart,
  • Muscular arms as well as legs, and
  • Even distribution of weight.

Mesomorphs may experience no difficulty with eating what they want to eat. This is because they may lose weight easily. Conversely, they may gain weight just as easily. Those who are attempting to remain trim may consider this characteristic a disadvantage.

How mesomorphs should eat

As body types have a lot to do with your skeletal frame size in addition to your natural propensity to be more muscular – or store more fat – it is not possible for you to change your body type by following a certain diet. However, it is possible for you to tweak your eating habits to make the most of your body type as well as to support a healthy weight.

As stated previously, mesomorphs may gain and lose weight easily. However, as they have a higher muscle mass, they may need to consume more calories as opposed to other body types. This being said, it’s a delicate balance.

Mesomorphs may fare better on higher-protein diets with less of an emphasis on carbohydrates. If you’ve got this body type, consider dividing your plate into thirds and focusing on these food groups:

  • Protein (which takes up one-third of the plate) provides fuel to muscles. In addition, this can assist with muscle repair. Good protein choices include eggs, white meats, fish, beans, lentils as well as high-protein dairy, like Greek yoghurt.
  • Fruits and vegetables (which take up one-third of the plate) are part of a healthy eating plan for all body types. Select whole fruits and vegetables with their skins on instead of processed varieties which contain added sugar or salt. Non-canned fruit and vegetables contain fibre, antioxidants, and phytochemicals which help to support a healthy immune system as well as muscle repair.
  • Whole grains and fats (which should take up one-third of the plate) – for example quinoa, brown rice, and oatmeal – assist with filling the stomach and rounding out meals. Fats are just as vital but choosing the correct ones is important. Good fat choices include coconut or olive oils, avocado, as well as nuts and seeds.

To work out your caloric needs, make an appointment with a nutritionist. Alternatively, try making use of a detailed online calculator that factors in body fat percentage and somatotype. As mesomorphs have more muscle means they need more calories to fuel those muscles. And if you’re working out on a regular basis, you’ll need to time your meals in such a way that you optimise your energy as well as recovery. Eating small snacks before as well as after activity can assist.

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How to train

Weight training

There is no cookie cutter workout for each body type. However, mesomorphs have a natural edge when it comes to muscle mass. As such, they may do well with weight training to build muscle and should cap this these sessions at five days per week.

Select three or four weight-training exercises on your own. Alternatively, seek out the assistance of a personal trainer your gym. Do three sets of each exercise making use of moderate to heavy weights with between 8 and 12 repetitions in each set. Rest for 30 to 90 seconds between each set.


Cardiovascular exercise may assist mesomorphs who want to get leaner. Think about adding between 30 to 45 minutes of cardio, three to five times a week, into your programme.

Together with steady exercises – such as running, swimming or cycling – try out high-intensity interval training (HIIT) for the most fat-blasting power. HIIT involves bursts of intense training followed by lighter intervals, repeating throughout the workout session.

Mesomorphs who already have less body fat may decrease their cardio sessions to as few as two a week, depending on their goals.

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