What exercise is suitable for these kinds of shapes?

Have you ever noticed why our body proportions do not get smaller even when we exercise or follow the recommended food of others? This is because the human shapes are different from each other. Eating or exercising to suit your body shape may help your proportions change faster. This time, ACU PAY will show you what kind of diet and exercise you need to have if you have a shape like this.

First, we need to know what our shape, also called our somatotype, looks like. The shape of a person can be divided into three main types: Endomorph, Mesomorph, and Ectomorph, which have the following characteristics.

1. Endomorph

An endomorph is a person with a large figure or shape, large bone structure, thick hips, wide waist, short neck, short legs, round face, and body from the upper to lower body the same size. This shape is not even called fat, but if you gain a little weight, you will look like you are getting fat immediately.

Moreover, the endomorph shape makes it easy to get fat and difficult to lose weight because metabolism occurs slowly in the body.

What should Endomorph eat to be good for the body?

Endomorph shapes people tend to easily get fat. Therefore, they must focus on eating foods that contain protein, good fats, and low-carbohydrate foods. One should eat a food containing 35% protein, 35% fat, and 30% carbohydrate to suit the body shape. Be careful to intake fat from olive oil and avocado. Carbohydrates should be high-fiber vegetables and fruits. Avoid cookies, bread, cakes, and high-fat foods. Every meal should contain protein and vegetables.

What kind of exercise should Endomorph do?

Exercise should have both cardio and weight training.

  • Cardio: Should exercise at least 2-3 days a week for about 30 to 60 minutes or HIIT or High-Intensity Interval Training that focuses on exercising hard for a short period of time, alternating with light exercise to burn calories.
  • Weight training: Exercise with resistance by training muscle strength to overcome weight resistance by using Dumbbell, lifting weights to build muscles instead of accumulating fat, and accelerating metabolism.

Apart from exercising, people who have this shape should move their bodies all the time into a habit. Don’t sit still to get an urge to exercise.


This is the ideal type of shape that everyone would like to have because it has a medium bone structure, broad shoulders, a wide and thick chest, and a small waist till it looks V-shaped with less fat. There are more muscles than fat, so it can build muscle simply.

People with Mesomorph shapes can lose weight or gain weight easily because metabolism occurs quickly and has a relatively favorable body structure to do so.


What should a Mesomorph eat to be good for the body?

People with a mesomorph shape should eat foods that are high in protein and calories because the body’s structure has more muscle mass than fat. Thus, it is necessary to eat protein to maintain balance and to help build muscles and repair worn muscles.

At one meal, you should eat 40 % carbohydrate, 30 % protein and 30 % fat. Focus on intake of yams, rice, beans, cereals, good fats, and high protein foods.

However, even if the mesomorph shape looks good and doesn’t have anything to worry about, diet control is still important so that the body maintains this standard, not too fat or too skinny.

What kind of exercise should Mesomorph do?

You can choose whatever exercise you want, depending on what your goal is.

  • If you want to gain weight, exercise that emphasizes strength and increases muscles, such as weight lifting or weight training.
  • If you want to lose weight, control your diet along with cardio exercise or continuous exercises such as running.

3. Ectomorph

An ectomorph is a person with a slim body, a small bone structure, and a neck, arms, and legs that are long but have a short upper body. The shoulder range is narrow, flat chest, and small hips. There is little body fat and not much muscle. 

Ectomorph people often have the opposite problem with other kinds of shapes, where they will experience problems of gaining weight because the metabolism in the body works quickly.

Sounds good, doesn’t it? Because no matter what people with this shape eat, they are not getting fat. However, in people in this shape as they get older, the metabolism starts to slow down, resulting in an unhealthy body because the body does not have sufficient muscle mass.

What should an Ectomorph eat to be good for the body?

This group of people can eat anything because their metabolism works well, but they have to choose the right diet for muscle-building results. Especially protein and carbohydrates because the body is able to respond well. Therefore, in one meal, it should be 45 % carbohydrate, 35 % protein and 20 % fat.

What kind of exercise should Ectomorph do?

People in this shape should focus on exercises that build muscle mass to have a balanced and weighty body that is not too fat or skinny, such as Steady state training or SST, weightlifting, weight training, and dumbbell lifting.

It is also possible to do light exercises that must be done continuously, such as push-ups, squats and jumping jacks.

That’s it and you can adapt these exercises and diet to suit your body shape!

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