You probably keep asking yourself the question: what is wrong with me or what do I do wrong? You maybe try hard or you might be just lazy but there is one really important thing that you should know. This is what kind of person you are. And I don’t mean what type of character you are, which obliviously is a great aspect, but what where you chosen to be. Yes, what kind of built you are.

There are three basic body types. Ectomorph, mesomorph and endomorph. And this is what you were born with. As you probably think each type has some parts suitable for you, but unfortunately you are just the wrong type. It’s usually like that. Fortunately, if you follow some rules and you understand yourself, you can achieve actually everything.

Ectomorph - a runner type. This type of people are usually skinny, just frail. The skeleton is light and delicate. One of the simplest ways to check whether you’re the one just measure your wrist’s perimeter. If it is below 20cm, in 90% you are an ectomorph type. Not much writing about losing fat by these people because, the good news for them is that, they do not have tendency to getting fat, but unfortunately they are also not likely to gain muscles. Aha, you say! And you’re right. All the efforts taken that did not bring any results was because you didn’t train as you should. Probably you’ve never asked for help and just took a plan from your mate. Well, it worked for him. Another good news for you is that you do not have to train a lot. Although the bad news is that it must be trying. Each group of muscles should be trained once a week. That’s it.

Each group should be trained with 6-8 series with 5-8 reps each. You should choose the weights that allow you them. Focus on basic and simple exercises. Use barbell rather than dumbbells. After each series take even few minutes breaks, until you are fully rested. All because in each series you need to give 110% of your power.  Whole training should not exceed 60-65 minutes.

Because you have naturally faster metabolism you also need more calories to be provided. It basically means that you need to eat more. Try eating at least 5 and up to 7 meals a day. It might be hard to be done so it might be worth considering purchasing a gainer-type nutrition.

Endomorph - a weightlifter type. This type is opposite to ectomorph type. Usually big skeleton and thick bones. Also typical for them are big muscles and unfortunately loads of fat. All caused by slow metabolism. Yet again we can apply “wrist” method: if you have problems in finding watch that fits your wrist, in 90% you’re an endomorph. Nothing bad with that because you really easy gain mass which means both ways muscles and unfortunately fatty tissue. In similar way as ectomorph with gaining muscles you have problems with losing fat. You should train about four days a week (sometimes even 6). Each group of muscles should be trained once a four days.

You should concentrate on training 2 -3 groups each time, apart from abs which should be trained at all times. 10 -12 series for each group with about 10 reps each. Whole training can last up to 120 minutes. Breaks between series should be rather short - about one minute. It is worth to change exercises and equipment (like barbell and dumbbells). There’s also need to add aerobic exercises - abot 30 minutes, 3 times a week.

Extremely important for endomorphs is a diet. These people really do not need to each much to gain. That’s why they should not eat much fat and concentrate on eating proteins. They need to eat 4-5 meals a day, but none after 6pm. No snacks between meals. In addition endomorphs should move more, so a good idea is to play football, tennis etc. The more calories you burn the better.

Mesomorph - a body-builder type. These people are the absolute kings, the heroes. The fame and the glory wait for them. Honest. Mother Nature chose them to be the best in sport, fit and powerful and look absolutely stunning at the same time. Mesomorphs have tendency to easily gain muscles! They do not have to do much to gain muscles and to lose fat. They are somewhere in the middle between other two types. It can be said that they are average but better is to say that they are well balanced. I think all of us  would like to be a mesomorph type.

The general rule for this kind of people is to use variety of exercises. Mix intensities - couple of weeks with very hard training and then few with lower. This will help in building muscles and power. In most cases there should be about 8 series per group of muscles with 8-12 reps each. Various equipment should be used as well as exercises. There’s no one way, like in all cases, but with this one it is even harder to pick the most suitable.

The body types are not set in stone. In fact, most people have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. We were born “programmed” to how we look. It’s up to you, your hard work and proper diet how you are going to look like.