Staying Fit & Healthy For Mesomorph Shape Body Types

mesomorph body type

This article is designed to provide valuable information for those with a mesomorph body type. The article will include information on health concerns, nutrition and exercise as it looks to provide readers with a range of advice and tips.

Mesomorph Body ShapeThe mesomorph body shape is another of the three male body types which this website will cover in the form of informative articles. Many males would class the mesomorph body shape as their most sought after figure.

Its athletic makeup focuses heavily on a wide chest and shoulders and a narrow waist, presenting mesomorphs as muscular characters.

In terms of fat storage, mesomorphs are fairly efficient, primed to build muscle rather than store fat. They are known to gain fat easier than those classed as ectomorphs but not as easy as endomorphs.

Mesomorphs are naturally strong and are said to have a ‘hard’ body. However this does not reduce their need to exercise correctly and watch what they eat. A correctly controlled diet and a suitable exercise programme can see mesomorphs gain muscle mass very easily over a short period of time.

If you would like more information on the mesomorph body type then please read the rest of this article. Information covering health issues, diet and exercise regimes has all been included.

Health Concerns

health concerns

The main health risk to mesomorphs is the gaining of excess fat. Although their body helps them to gain and lose weight easily it is the losing that some find difficult. As the exercise section at the end of this article highlights, it is important that mesomorphs add weight in form of muscle via weight training and lose weight in the form of fat via cardiovascular training.

Too much focus on the weight training can result in large amounts of body fat, causing mesomorphs to adopt a shape similar to endomorphs. This fat can put mesomorphs at risk of cholesterol and blood pressure problems, as well as diabetes, prostate cancer and bowel cancer.

Although mesomorphs are never going to be able to develop a slim line figure like that of an ectomorph, it is essential that for their own health they do their up most to reduce their body fat levels as well as building and toning body muscle.

Why do I Need To Know My Body shape

Your body shape is unique to you but you will fall into one of three category’s, being male also means you could be some what of a combination of two shapes however even if it’s difficult to decipher your main body type we should focus on your main shape as far as diet and exercise are concerned. Learning more about your body shape means we can set a food diet and exercise routine as listed below, the benefits are loosing weight and gaining muscle easily, controlling intake of food that is correct for your shape and improved fitness not to mention overall health.

Your body shape is sometimes over looked by people selling diet or fitness routines/programmes/products but the importance is high and could mean the difference between sticking with a routine and failing another diet plan!

Food and Nutrition

nutrition and food

For mesomorphs it is recommended that a balanced diet is considered with five to seven meals a day being the target. The intake of protein, fat and carbohydrates should be well proportioned, however there is a larger focus on the intake of protein and carbohydrates given the muscular build of these individuals and their ability to add muscle mass with relative ease.

Protein rich foods such as red meats, oily fish and chicken are recommended not only because they provide the body with the necessary amounts of protein but fats too. Although a balanced diet is recommended it is important to fuel your body with the correct amount of protein and carbohydrates.

Ratios suggest that the body should intake one and a half grams of protein per pound of body weight and four grams of carbohydrate for every three grams of protein. So although protein is necessary to maintain a muscular physique the body should actually consume more carbohydrates.

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Time of Day Food Options Helpful Links
8am Breakfast whole grain cereal + low fat milk
10am Breakfast 2 Hot oats + low fat milk
12 Noon Lunch Wholegrain rice with chicken breast and vegetables
Protein shake
2pm Afternoon Snack Nuts
protein bar
4pm Dinner Lean steak, 3 x portions of vegetables
Whole wheat pasta pot with tomatoes
6pm Dinner 2 Beans on wholemeal toast
Poached eggs (remove yoke)
8pm Snack yoghurt
cottage cheese on rice crackers


This diet plan is just an example of how you should construct your diet over the course of the day, this diet is also designed to build muscle in conjunction with the exercise routine below, if you are not wanting to build/tonne muscle this diet is not for you, it should be reduced in consumption. The above diet is designed for the mesomorph body type for other body types please checkout out other articles.

You will still need to build your weekly/monthly diet plan the example above is for one day you don’t want to eat the same food every day, do a little research on healthy meals and other healthy snack foods and use the above example as a guide.



Strength training is very important to mesomorphs, because their body copes and responds extremely well to exercise it is important that they maintain an intense weight training programme.

Ideally mesomorphs should look to add variety to their programme, mixing so called power exercises such as squats and dead lifts with toning exercises such as lateral rises and dumbbell flies. By combining training methods in this fashion mesomorphs can keep their muscular figure as well as maintain a naturally strong body.

Because their bodies respond so well to weight training mesosmorphs can train up to six times a week, alternating from power exercises and toning exercises, allowing individual muscle groups at least two days to prepare. As well as being frequent, weight training sessions for mesomorphs should also be intense with short rest periods. Although the main focus seems to be on weight training it is important mesomorphs don’t discard the value of cardiovascular exercise too, particularly during periods where weight loss is important.

Thirty minute periods of cardiovascular exercise after a weight training sessions is ideal, those wanting to lose excess fat can double the cardiovascular exercise period to 60 minutes for better results.

Week 1 Morning Exercise Time Frame Afternoon Exercise Time Frame
Monday Lower body weight training 45 minutes Upper body weight training 45 minutes
Tuesday Swimming 1 hour Push ups 20 minutes
Wednesday Rest Rest Rest Rest
Thursday Lower body weight training 45 minutes Upper body weight training 45 minutes
Friday Rest Rest Rest Rest
Saturday Lower body weight training 45 minutes Upper body weight training 45 minutes
Sunday Jogging 30 minutes Rowing machine 25 minutes
Week 2 Morning Exercise Time Frame Afternoon Exercise Time Frame
Monday Rest Rest Rest Rest
Tuesday Lower body weight training 45 minutes Upper body weight training 45 minutes
Wednesday Cycling 1 hour Crossfit 1 hour
Thursday Rest Rest Rest Rest
Friday Lower body weight training 45 minutes Upper body weight training 45 minutes
Saturday Rest Rest Rest Rest
Sunday Lower body weight training 45 minutes Upper body weight training 45 minutes

The above exercise routine is quite extreme you should only use this routine if you have a good standard or fitness.

We have designed this exercise routine to build muscle if you are not wanting to build muscle this routine is not for you, if you are new to exercising you should try a 1/4 of this programme and build up to the full routine over time.

Go Back to our body shapes page

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How You Doin!

Tell us about your own workout routines, diet plans and thoughts about this article if you are a mesomorph and want to comment please feel free.

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