Body Types

 | Health  | 72 Comments


Some individuals can be easily classified as a specific body type. Elite athletes in particular are easy to recognize. For instance, soccer players are usually mesomorphs; marathon runners are likely ectomorphs; and heavyweight powerlifters endomorphs.

You could also fall in between categories. It’s possible for some people to be genetic ecto-mesomorphs (athletic looking yet still on the thin side), or natural endo-mesomorph (really muscular yet carrying extra body fat around their waist).  It’s important to know that your lifestyle can also alter your natural somatotype to produce a hybrid type. For example you could be someone who was born as a genetic ectomorph or endomorph that has exercised and eaten well for years and now resembles a mesomorph.  On the other side of the spectrum, you could be someone who is a natural ectomorph or mesomorph that has developed poor insulin sensitivity and carbohydrate tolerance due to years of poor food choices and lack of exercise,  and now resembles an endomorph.

If you’re having a hard time to figure out what somatotype you are, don’t worry about it too much. It only serves you to determine your ideal macronutrient composition (the ratio of carbs, proteins, and fats). It all comes down to your goals.

  • Are you interested in muscle gain? Begin with Ectomorphic recommendations
  • Do you want to prioritize fat loss? Begin with Endomorphic recommendations
  • Do you need to improve your endurance? Begin with Ectomorphic recommendations
  • Do you want to improve your strength/power performance? Begin with Mesomorphic recommendations

Carbohydrate timing table for Somatotypes:


1. Typical goal – gain muscle

2. Carbohydrate tolerance – Excellent

3. Carbohydrate timing rules – include starchy carbs during/after each exercise session. Some starchy, whole-grain carbs can be eaten at every other meal. Stick to super foods and healthy carbs. Veggies and fruit should be eaten at each meal.



1. Typical goal – gain muscle, lose fat

2. Carbohydrate tolerance – Moderate

3. Carbohydrate timing rules – include sugary carbs only during/after exercise. Starchy, whole-grain carbs can also be eaten at breakfast. Veggies and fruit should be eaten at every meal.



1. Typical goal – lose fat

2. Carbohydrate tolerance – Poor

3. Carbohydrate timing rules – all starchy carbs should be included only during/after exercise. Veggies and fruit (5:1 serving ratio) should be eaten at each meal.

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72 comments on “Body Types”

  1. private avatar image

    Private  | 

    HIi zuzka i have a problem you only can help me?
    i use to eat protein and vegetable nothing else but i can’t loss my fat belly…years and years i spend all my energy in food attention and exercise running gym… what can i do?

  2. private avatar image

    Private  |  Mitchell, NE, USA

    Hi new to the group. I lost 50 lbs. three years ago. I am 5’7 170 lbs. I eat fruits and veggies everyday. But I have not lost anymore and was wondering what to do next. I would like to be about 150 lbs.

  3. private avatar image

    Private  | 

    What foods do you recommend for someone living in a dorm with only access to a microwave and a mini fridge that is too small to hold fruits and veggies? (I share it with my roommates so there’s never space for anything) I have oatmeal for breakfast with organic peanut butter, eggs and an organic soup, but I’m trying to find healthier things to add that don’t involve cooking because of the space I’m in. Love your workouts!

    • private avatar image

      Private  | 

      HI Sam, I’m not Zuzka, but would recommend that if it’s important enough to you to eat right, then get your own lil fridge and put under or on top of the one for your roomies. Fill with leafy greens and some fruit and lean protein sources- pre washed/ cut since you don’t have a sink. Quick protein sources: plain organic Greek yogurt or Joy Robb Vanilla whey protein isolate powder – can mix with unsweetened almond milk and a fruit / and a healthy fat like almonds /almond butter
      can buy Diestel Farms organic Turkey breast (expensive but delicious and not loaded with salt or fillers)
      cheaper choices can include sardines, punches of chunk light tuna (less mercury than albacore), pouches of wild atlantic salmon (Bumble Bee makes these) Have a small bottle of extra virgin olive oil for your salads, some sunflower seeds, some almonds, Chia or flax seeds, etc.
      Fresh organic veggies and fruit make all the difference in a clean diet IMHO.

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    Private  | 

    Hello Zuzka! I didn’t see if there was an answer to this but I’m having trouble distinguishing sugary carbs from starchy whole grain carbs. Can you name a few examples? I think I’m a mesomorph, but I have adopted a gluten free lifestyle to help maintain my energy swings and allergy. ( I am hypothyroid!) I feel like my body is always craving carbs, but my choices are a bit limited with my diet choice. I also rock climb quite a lot and I might not be eating enough.

  5. private avatar image

    Private  | 

    Hi zuska I want to ask you about the celulite , I make the workout’s but I stell have celulite I dont no what to do !!!? I’am so disappointed 😢😢😢😢😢 if you can please answer me thank you big kiss 😘😘😘

    • private avatar image

      Private  |  Los Angeles, CA, USA

      There are two things that cause cellulite:
      1. Lifestyle / diet
      2. Genetics
      and sometimes it’s both. Exercising helps with burning fat but it doesn’t do too much about your skin elasticity and quality. I got rid off cellulite by staying away from sugar and sticking with low carb diet. Sugar is really bad for our skin and it sabotages the natural elasticity. Unfortunately it’s not just the simple sugars from sweets but also starchy carbs that turn into glucose when digested. The low carb diet had an amazing effect on my skin elasticity. I have better skin now (34) than I had when I was 20 years old.

    • private avatar image

      Private  | 

      Look into dry skin brushing on youtube. Consistency is the key. Good for lymphatic drainage and skin tightening as you loose weight.

  6. private avatar image

    Private  |  Brest, Brittany, France

    Hi Zuzka, could you help us?

    I read all your articles about the nutrition. Nevertheless, I am still a little bit confused. Especially that the palm serving portion methode cant be imaginable here in France where we eat all the time at least 3 courses (meal – cheese&salad – desert).

    So I was thinking how can it be possible to adjust your method to French cuisine? The problem is that my BF is a typical endomorph. He trains 2-3x crossfit a week while biking there and back (2x7km). And if he does not eat enough, he is hungry. And so am I. When I moved to France from Czechia 2 years ago, I got used to French eating style very quickly (the Czech one didnt fit me even before moving). So I started to eat more, especially more courses, more different food, variaty is so great! And now when I would like to vyrýsovat a bit, I am hungry when eating less. So I add few nuts, coconut, avocado, salad, but I have to add more otherwise I am hungry really quickly. I eat like 3x more than other girls I know (I eat paleo/primal style a lot with some white organic youghurts as desert).

    So basically my question is – what to eat not to be hungry but to loose fat at the same time? Would you have any advice?
    Best Czech regards,

  7. private avatar image

    Private  | 

    HI Zuzka
    I just joined ZGYM today. I am 30 years old, I had my second baby 4 month ago ( my first child is 3 y) and even though i am not fat (weight 130 L) I do have excess belly and cellulite. which workouts/recipes do you recommend for me to follow?

  8. private avatar image

    Private  | 

    I’m a firm endomorph, i hate it but lately have just accepted that I have to work out more, and eat a balanced diet.
    That has been HARD, THE hardest thing i’ve ever done.

    Food was a comfort for me, when my mother died i was 15 and very active. I worked out daily and had a beginning six pack, that was all ruined shortly afterwards as food comforted me.

    I’ve started doing your workouts, i cant afford the full membership yet, so i’ve just been doing the Z wows and adding sets onto your 5 Min workouts, seeing definite results and will be joining as a premium member soon and I can’t wait to get back to my high school wrestling team weight and just be healthy again.

    Thank you!!

  9. private avatar image

    Private  |  nijmegen, Nederland

    hi zuzka,

    just new here, from little holland haha 😛 i just lost 40 kilogram and now i follow you the gym because i want my body to be
    i`m really a endomorph , still fat on the hips and legs.
    i started to eat low carb en earn my carbs.
    just read your tekst about that and why you have to train first to earn your carbs, but how many hours must there be between your dinertime?? 0.30 minutes 1.00 hour.. or??
    can you please help me with that one?!

    big thanks and kisses Mindy

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