FITNESS

The mesomorph body type (somatotype)

June 7, 2017 by John Quinn - Product Owner - mPort

The mesomorph body type (somatotype) is typically medium build and can gain or loose weight easily.

A mesomorphic individual excels in strength, agility, and speed. Their medium structure and height, along with their tendency to gain muscle and strength easily makes them a strong candidate for a top athlete in any sport. They can sustain low body fat levels and find it easy to lose and gain weight. These individuals are the ideal athlete because they not only have a have a medium bone structure and height but they typically excel at both cardiovascular and resistance training activities.
Body Shapes_Meso_single

Famous athletes with a mesomorph body type (somatotype) include Arnold Schwarzenegger, Jay Cutler, Anna Kournikova, Terrell Owens, Bo Jackson, and Jackie Chan.

Tendencies of the mesomorph body type (somatotype)

  • Medium build, rectangular/wedge body shape
  • Wide broad shoulders
  • Fairly lean with a hard body
  • Can gain muscle easily
  • Are usually strong
  • Muscled arms and legs

Sports Benefit

  • Respond well to cardiovascular and resistance training
  • Can sustain low body fat levels
  • All muscle groups can be used to derive positive training adoption
  • Dependent on the sports’ needs they can easily gain or lose weight

Nutrition tips

They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen. Weight gain will happen, however, if carbs and calories are overly high. No body type is immune to a bad diet! Mesomorphs do well in the middle range for carbohydrates, between 20-50% of total calories. Stick to the high-end for mass gains (40-50%), the middle for maintenance (30-40%), and low-end for fat loss (20-30%). To prioritize fat loss, increase both protein and fat while lowering carbohydrate intakes, with no more than 40% of calories coming from fat.

Exercise tips

Mesomorphs are naturally strong and adapt quickly to exercise. They can tolerate heavy weight training several times a week. Staying in the 8-12 repetition range with 30 to 90 seconds of rest after each set.

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For more information on the physical traits of each body type, including exercise and nutrition tips.

 

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