• Mesomorph Body Type: How to Train and Eat for It?

First introduced in the 1940s alongside the ectomorph and endomorph body types, the mesomorph body type is one characterized with relatively little body fat and slightly higher than average muscular development. People with this medium-sized build benefit from a naturally athletic metabolism and body structure that allows them to leap into fitness challenges or workout programs with relatively little foundational training required.

However, if you’ve been blessed with the mesomorph body type, you’ll still need to train and eat for it if you want to achieve your maximum potential. Let’s break down how you can maintain a healthy mesomorph diet and optimize your training routines for success.

Eating for the Mesomorph Body Type

Fortunately, understanding and adhering to a good mesomorph diet is simple once you understand the basic principles behind it.

As mentioned, the mesomorph body type benefits from low body fat and higher than average muscle mass. As a result, mesomorphs need slightly more calories than average since muscle weighs more than fat and requires more calories to maintain its mass.

As a mesomorph, a good rule of thumb is to divide your plate into three sections: one third devoted to protein, one third devoted to vegetables and a little fruit, and one third devoted to whole grains or healthy fats depending on your preferences.

  • Include a little protein with every meal. This can assist with muscle building and repair. Lean meats like chicken, fish, and eggs are the best choices as opposed to beef
  • When it comes to carbs, make sure that you mix up your carbohydrate sources. Focus on whole grains derived from foods like brown rice, quinoa, and whole-grain bread. You can also get carbohydrates from vegetables, which provide fiber and a variety of important vitamins and minerals

If you want to lose weight quickly as a mesomorph, simply emphasize the protein part of your diet more than the carbohydrate part of your diet. Your body will burn through fat stores relatively quickly so long as you adhere to a good mesomorph exercise routine.

Training for the Mesomorph Body Type

Speaking of good mesomorph exercise routines, you too can break world records with the right fitness plan. Those with the mesomorph body type will benefit most from constant cardio sessions. Run, swim, or use an exercise bike for between 30 to 45 minutes a few times per week to maximize your cardiovascular health and make sure your body makes the most of its high metabolism.

You’ll also be able to achieve good weightlifting results without as much effort as other body types. Try lifting moderate to heavy weights about five days a week if you want to stimulate faster muscle growth. Here’s an example routine:

  • Do between 8 and 12 reps of 3-4 exercises for each muscle group you want to target
  • Complete three sets of each exercise
  • Rest between 30 and 90 seconds after each set


In the end, the mesomorph body type is perfect for individuals who want to become fit and trim fast. Take advantage of the natural strength and low fat of your body and become as healthy as possible by following our diet and exercise tips!

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