Chris Freytag, CPT 

Flight Path

3 Metabolic Body Types Explained 

Awareness of these metabolism categories essentially gives you better knowledge on how to lose weight and stay healthy.

How Do I Know My Metabolism Type? 

Ectomorphs have a narrow frame and fast metabolism, meaning they’re often able to overeat without gaining much weight.


1. Always eat breakfast  2. Eat a greater amount of healthy whole grains and complex carbohydrates  3. Eat more frequently - think 6 meals a day! 

Ectomorph Nutrition Advice

Prioritize strength training over cardio; focus on simple strength workouts 3 days a week that hone in on all the major muscle groups.  Try some compound moves and work towards heavier weights to see some changes.

Mesomorphs typically have an athletic, medium build and can gain muscle easily.


1. Athletic  2. Medium-sized body structure  3. Strong  4. Broad Shoulders  5. Gains muscle easily  6. Responds well to exercise 

Mesomorph Characteristics 

1. Focus on getting complex carbs, fats, and protein.  2. Avoid white flour and sugar.  3. Include protein in EVERY meal 

Mesomorph Nutrition Advice

Incorporate power moves like plyometric exercises (think split jumps, squat jacks, or burpees) to take your fitness to the next level.

Mesomorph  Workout Advice 

Endomorphs have a larger bone structure and more overall body fat—evolutionarily speaking, you’re better at storing nutrients than the other two types.


1. Limit carbohydrates when possible  2. Make sure to get enough fiber.  3. Calorie intake is key, so make sure to journal or track your meals 

Endomorph Nutrition Advice 

Focus on losing weight through cardio and strength combo workouts. Interval-style routines may be your best friend.

Endomorph Workout Advice 

Remember Every Body is Beautiful

Ectomorph mesomorph and endomorph are just categories – every body is beautifully unique.

Learn more about the 3 Metabolic Body Types