You exercise, you watch what you eat… but the results are not there. Your girlfriend gains muscle in three months while you've been struggling for a year. Another woman loses 5 kg in two weeks while you remain stuck. The reason? Your body type plays a huge role in how your body reacts to sport and diet. There are three morphotypes: ectomorph (long-limbed), mesomorph (athletic) and endomorph (round). It's not a label, just a tool to understand your body and stop following advice that doesn't suit you. Here's how to identify your body type (and what it really changes):
Before taking the test, learn about the three main body types . Good to know: most women are a mix of two types, and that's perfectly normal. Ectomorph (the slender one): Slender figure, narrow shoulders, fine bone structure gains muscle and weight with difficulty Fast metabolism (burns calories quickly) Long limbs, with little body fat Mesomorph (athletic): Naturally muscular physique, defined shoulders, defined waist Gain muscle easily and lose fat easily Body very responsive to sport Medium to large frame Do you like this tip? Receive the best ones every morning. It's free. No spam, I promise, swear, spit! Join us Already 3 million readers! Endomorphic (the round one): Round figure, wide hips, broad frame Gains weight easily (muscle AND fat) Slow metabolism (stores easily) Naturally generous curves Important: You don't necessarily fit 100% into one body type. For example, you could be ecto-mesomorphic (slim but builds muscle easily), endo-mesomorphic (stocky with fat to lose), etc. This is actually the case for the majority of women! The quick test to identify your body type Test 1: Measure your wrist Take a tape measure and measure your wrist at its narrowest point. Wrist circumference less than 16 cm = ectomorph tendency Wrist circumference between 16 and 18 cm = mesomorphic tendency Wrist circumference greater than 18 cm = endomorphic tendency Test 2: Look at how your body has always reacted Think about how your body has always worked: Have you always been thin and are struggling to gain weight? This is a sign of an ectomorphic profile. Do you easily gain muscle when you exercise regularly? This is typical of the mesomorph profile. Do you gain weight easily and have difficulty losing it? This is characteristic of the endomorphic profile. Test 3: Look at your natural silhouette Observe your body without sport or strict diet: Are you very thin with few curves? This is a sign of an ectomorphic profile. Are you naturally muscular with defined shoulders? This is typical of the mesomorphic profile. Are you curvy with generous curves? This is characteristic of the endomorphic profile. Ectomorph: how to adapt your sport and diet Your characteristics: You are naturally slim , with a fine bone structure . Building muscle requires more effort from you than from others. If you skip a meal, you lose weight quickly. Your metabolism burns everything you eat. The sport that suits you: Short but intense weight training (3-4 times per week, 45 minutes maximum) Focus on basic exercises that work multiple muscles: squats, lunges, bench press, pull-ups, dips Avoid excessive cardio (it makes you lose weight and burns calories) Crucial rest between sessions (minimum 48 hours between two sessions of the same muscle group) Example workout: 4 exercises × 4 sets of 8-12 repetitions with heavy weights The diet that suits you: Eat MUCH more than you think: 3 large meals + 2-3 snacks per day Increase your carbohydrate intake: rice, pasta, wholemeal bread, sweet potatoes, oatmeal Maintain sufficient protein intake : meat, fish, eggs, legumes (1.6-1.8g per kilogram of body weight) Never skip a meal, even if you're not hungry. High-calorie snacks : bananas + peanut butter, cottage cheese + dried fruit, tuna sandwich Examples of meals: Breakfast: 80g of oatmeal + 1 banana + 30g of peanut butter + 250ml of whole milk Lunch: 120g of chicken + 200g of basmati rice + vegetables + 1 tablespoon of olive oil Snack: 50g of almonds + 1 apple Dinner: 120g of salmon + 200g of wholemeal pasta
