Your Body Type - Ectomorph, Mesomorph or Endomorph?

Body type influences how you respond to diet and training. Understand your body type in order to plan your muscle building training and diet program.

The Three Body Types: Ectomorph, Mesomorph or Endomorph

Image courtesy of Govt. of Western Aust. Dept. of Health

When I first got into the muscle building scene I was overwhelmed by the amount of different training programs, bodybuilding supplements, diets, articles and information there was out there. There were so many conflicting diets and training programs available and I had no idea what I “should” be doing. The result of this was about 6 months in the gym with little gains and almost no motivation to workout anymore.

I was at a complete loss and about to throw in the towel and give up. Then a guy in the gym gave me a magazine and told me to read the article in there about body types. So I did and it opened my eyes up to the reason why I wasn’t making any gains in the gym.

I am a true ectomorph (classic hardgainer) and my bodyweight was 60.2kg (132.5lbs) when I first walked into a gym. I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the bigger I would get. Thinking that “more was better” I started following a program designed for an elite bodybuilder. This resulted in gains of about 1.7kg in 6 months.

After reading the body type article in that magazine I started to understand more about how my body type worked, my metabolism, and gaining weight. Being an ectomorph I need to focus on calorie intake, long rest periods, and minimum cardio. It was only then I started making some real gains and I’ve never looked back.

So it’s important to be able to identify and understand your body type. Different body types require different training methods and diet plans. So listed below are the 3 male body types: ectomorph, mesomorph and endomorph, along with their characteristics.


An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

Typical traits of an ectomorph: Ectomorph body type
  • Small “delicate” frame and bone structure
  • Classic “hardgainer”
  • Flat chest
  • Small shoulders
  • Thin
  • Lean muscle mass
  • Finds it hard to gain weight
  • Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.


A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

Mesomorph body typeTypical traits on a Mesomorph:
  • Athletic
  • Generally hard body
  • Well defined muscles
  • Rectangular shaped body
  • Strong
  • Gains muscle easily
  • Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.


The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

Endomorph body typeTypical traits of an Endomorph:

  • Soft and round body
  • Gains muscle and fat very easily
  • Is generally short
  • "Stocky" build
  • Round physique
  • Finds it hard to lose fat
  • Slow metabolism
  • Muscles not so well defined

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

A Combination of Body Types

These body types aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example.

So which body type are you?

Given the information above you should be able to identify your body type. You may also want to optimize your diet and training to suit your body type.

One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. I have about the skinniest natural build possible and at the time of writing this article I have gained about 30kg (66lbs) of lean muscle mass.

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.

About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

398 Comments+ Post Comment

No Profile Pic
Posted Sun, 04/15/2012 - 06:42

earl, if u find it is really hard to gain weight, try cutting cardio out of your routine and calculate your daily calorie intake. once u have found this out try add an extra 1000 calories to your diet and record your progress every couple of weeks, remember eat low GI carbs and alot of protein try for 1.8-2g per kilo, aswell as your fish oils and multi vitamins, even chucking in a couple of green teas a day can change your physique

No Profile Pic
Posted Sun, 04/08/2012 - 06:39

I'm scary skinny ectomorph. I can't gain weight even i eat more.. Is it posible for ectomorph to become mesomorph?

No Profile Pic
Posted Sun, 04/15/2012 - 06:43

dude, eat hard or die mirin'

No Profile Pic
Posted Tue, 03/27/2012 - 16:33

i am an endomorph..i used to weight 220 pounds but i have done a lot of dieting and working out and am now 130 pounds(i am 18 years old and 6'1). recently, ive cut down my workout from 6 times a week to about 3-4 times a week based on pure exhaustion and mood swings. ive been getting really tired from dieting/watching my calorie intake and exercising ALL THE TIME because of my body type being endomorphic. i was just wondering if theres any way to change how my body reacts to food and if i can be like some of my friends, who basically eat anything and they dont gain weight(they are ectomorphic).

No Profile Pic
Posted Mon, 03/26/2012 - 23:50

How do I burn fat fast? I am 13 and weigh 100 Kg

Steven's picture
Posted Tue, 03/27/2012 - 13:48

Focus on eating primarily healthy foods and getting regular exercise.

No Profile Pic
Posted Fri, 03/23/2012 - 02:16

Are you able to tell what's your bodytype at the age of 13? I gained heaps of height, weight and muscle in the past year - I almost doubled my weight in one year. My dad is naturaly mascular, my mum is average genetics, but I wan'r say that I am solis like my dad. Will I get more mascular than I finish puberty? I lift weights 3 times a week.

No Profile Pic
Posted Fri, 03/16/2012 - 16:14

You say that 1.7kg in 6 months is "not getting results?" Your bio says you've been training for over 10 years. If you had continued to gain 1.7kg every 6 months for those 10 years you would have gained ~34kg (75lbs) and weigh 210lbs right now. Your bio says you only weigh 180lbs, and even the comment at the bottom which says you put on 66lbs is at a lower rate of gain than you originally had.

You seem to be suffering from the same problem that plagues the fitness community, which is demanding almost instant gains. Exactly how much *lean muscle* did you expect to put on in 6 months? 10 pounds? That's insane, anyone in the fitness community will tell you that to put on 20 pounds of muscle in a year requires steroids. Certainly you could put on 20 pounds of fat in a year, which is likely what people will be doing if they follow your advice about eating as many calories as possible and not doing any cardio.

No Profile Pic
Posted Tue, 03/13/2012 - 11:12

I'm not a trainer, but a real endomorph. It's a life long battle, but it can be won. Being a female, we naturally have more body fat than men. I'm prone to cellulite as well. I'm trying some other things such as Velashape and Zerona in conjunction with weight training and cardio. I do 1 to 1.5 hours of cardio. I try to do a different kind of cardio everyday to confuse the body. It's working and I'm losing a lot of inches. I'm a 10/12 and shooting to fit back into my college size 8 jeans. The two above mentioned procedures are FDA approved and non-invasive. I also take a fat burner in conjunction with some CLA. Hydrate hydrate is the name of the game too. I eat carbs only in the morning and its the good stuff. High protien and high fiber is my lifestyle eating habits. Anyone with questions or advice let me know.

No Profile Pic
Posted Mon, 03/12/2012 - 20:35

Im an ectomorph and im very tired of trying to gain weight. ive tried eating alot, but usually i end up drinking soda. this week i bought donuts and ate em. still no change in weight gain. im a meat eater, and im also african(and u know how most Africans are skinny.) my dad keeps calling me skillet = . = but u know, to me its worse than losing weight, because its so intense.

No Profile Pic
Posted Tue, 02/28/2012 - 19:26
Devin Simpson

Hi. Im 18. Im 6'4" 280ish and apparently am nearing or at high blood pressure. I have a limited set of weights at my house and a habit of eating when stressed. I wish to stay away from supplements and just want to build more muscle and burn fat. Ive already gained some muscle mass from my working out but really wish to lose weight and just get all around please help.

No Profile Pic
Posted Tue, 03/13/2012 - 11:24

Hi Devin. You're so young. The high blood pressure is not a medical issue. I'm a nurse, too. Don't go on pills. It could be familial, but I also have a bad family history. I have no conditions. I'm not sure if you have issues with money, because a lot of times thats what stops people from achieving results. You have to supplement, but its what you use and how you do it. You definately sound like you have the built down and weight training. You gotta do a lot of cardio to get lean. Try to do 100 pushups a day because it tones upper body and upper stomach, its a good precursor to lifting weights. If you are short on cash. Go outdoors and find someone to walk uphill or pick up jogging. Jogging will make you drop weight fast along with high protein, high fiber, very low high complex carb diet. I'm an endomorph body type and its working for me.

Make sure you stretch and drink a lot of water. Sleep is important too. When stressed, find out what stresses you and learn to deal with it. What helps is what you eat when you are stressed. You wanna eat? LOL no problem. But remember you are what you eat. You do need a proper man's vitamins for health maintainance. Building muscle while burning fat means you need high protein. I found that whey and casein together helps dramatically with muscle recovery. I found a product called Torch Afterburn that contains both. Lemme know if you're interested.

You need some 0 carb bars for mood eating. Women do that a lot too. But you can make that beneficial instead of harmful. I would need to know more to give you more advice. If money is an issue its difficult and I've been there. Have a lot of fruit around like apples and bananas which are cheap are lower in sugar versus say tropical fruits. A meal replacement shake usually keeps you full.

I'm using Oxylite Pro and seeing results. A fat burner without the jitters and mood swings. You do feel the pump and its great for cardio and weights. But you have to drink at least 64oz of water a day with it and you have to cycle off it after 2 months on it. Break for a month and go back. It depends on your goals.

ok good luck! Feel free to contact me if you need help.

No Profile Pic
Posted Mon, 02/27/2012 - 18:34

Haha yes, I am a MESOMORPH with just a little bit of the ECTOMORPH part. if I eat lots of cakes or candy or something like that my belly are a little bit bigger, but in the next day its all gone. I have to always been naturally strong, specially in my upper body. But heres a thing I wondering about. I havent been healthy in my food way but still I dont gain weight, I just grow bigger and stronger and looses more fat. How can that be?

No Profile Pic
Posted Mon, 02/27/2012 - 16:46

Hello everyone
I liked what I read an néed some help.

I am 19, ectomorphic for I eat pretty much anything (not junk)
And don't gain a pound in years.

I weigh 130 ish
My height is around 5"7 -5"9
My BMI was 3% when my weight training instructor last checked, she said that's low and
Considered underweight I know, that's just my life :/

I wouldn't say I'm flat chested, for my pectorals have that "chestplate" look
And my biceps and triceps stick out without flexation
My legs also have that "cut" batman ish look when I flex them.
I have a minor sick pack, like my friends tell me I have one, I can see it defined when I flex
But I feel it needs more work with workouts.
I want to bulk up and still have my abs.

What workout is for me?
And or products?
Will it be pricy?

I want to bulk up to around 160 ish or more if possible and still have my nice V shape.. I
Don't want to jus get bigger, but still have the nice look.

Any help is obliged.

Thanks :D

No Profile Pic
Posted Mon, 02/27/2012 - 16:35

Hi, this was most helpful.
I think I am ectomorph for I can eat all I want and not gain weight for the
Likes of me. I am 19 and weigh 130 ish
My height is anywhere from 5"7-5"9 (haven't measured with legit tape in a while)
And I wouldn't say I'm flat chested, I have some muscle build I mean my biceps and
Triceps stick out without flexing and my chest has the "chestplate" appeal to it.
I also have a minor six pack abs as I can see them if I'm flexing perfectly,
Or see them clearly otherwise.
My BMI was 5% when my weight training coach tested me, I know that's considered extremely
Underweight but that's just my life :/

I was wondering if anyone could help me, as in I want to bulk up and hit like 160-170 range and still have my abs
Thank you! :D

Oh and what products should be used if any..

No Profile Pic
Posted Fri, 02/24/2012 - 01:21

I really am confused if I'm an endomorph or a mesoporph, here's why:
- I'm fat but not round
- I find it very difficult to lose weight and yet I have a triangular body
-I am fat, but I am athletic and can run quit fast
-I have both strong bones and strong leg muscles
So I would appreciate any help, thank you.

No Profile Pic
Posted Thu, 02/23/2012 - 19:29
Big C

I'm a little dude 5'10 155 but can pick up 400 pounds so what does that make me

No Profile Pic
Posted Thu, 02/23/2012 - 19:09

hello! i am 15 years old,i am 6'1" tall, and i weigh about 155lbs. i have a 31 inch waist, 40 inch chest, 47 inch shoulder set, 13 inch biceps, and 23 inch thighs. people say i have broad shoulders and nice pecks, but my limbs are lanky and thin. i get huge strength gains when i work out, but i cant add mass. i think i am an ectomorph, but some people disagree. what do you think?

No Profile Pic
Posted Wed, 02/15/2012 - 17:23
Jack coker

im reaally confused as to my body type, i have womanly hips with love handles and a small pocket of fat under my belly button. big boned knees and wrists. narrow shoulders and size 11 feet.i have poor flexability and would seem to be a natural hard-gainer. this seems conflicting to ecto-endo bodytype traits and i dont know if its possible to be ecto-endo or is it just my body hasnt fully developed into its shape?

No Profile Pic
Posted Sat, 02/11/2012 - 23:40

I'm etco/meso. However, I have a bit of a girly shape. My waist curves in, and my thighs are very muscular. My lower legs are thin though, and it drives me crazy. It's hard to find the right clothes to wear. What are some good workouts for builing chest/waist muscle and for thinning out thigh and widening lower leg?

No Profile Pic
Posted Sat, 02/11/2012 - 12:32

Hate being an ectomorph. Wish i was bigger like other guys at school..

No Profile Pic
Posted Fri, 02/10/2012 - 19:05

Love this website. Lost my trainer and since finding this website, have found that I can be my own trainer. Have always had problems losing my belly no matter how much cardio or weight lifting I did. I finally figured out and accepted the fact that my diet was my downfall. I am now watching, calories, fat, and alcohol intake and can say that I have finally found my abs underneath my belly. Question is - Pregnancies do stretch the skin, I don't have stretch marks but I have flabby skin around my belly. I see female body builders who have had children and they don't have loose skin on their abs. Will the skin just naturally tighten if I stick to it? How long will it take? Do I have to bring down my body fat% to a certain level, or is that level individual? Have you spoken to women with this problem? What is your take?

No Profile Pic
Posted Tue, 02/07/2012 - 08:11

I seem to be a cross between ecto and Meso, I have broad shoulders, very thin waste and can be considerably strong, only weighing 11 stone and being 6 foot 2 I find it very hard to gain weight, my matabolism is crazy! I have very long arms, especially my forearms which have never shown any sign of muscle gain, I just want to know what do I do to make real gain, people get a shock due to my strength I just don't have any gain to justify anything! Any advice would be great! Also I don't know if anyone has the same problem, I used to train when I was younger and damaged my deltoid, I believe the muscle in my shoulder, what do I do to make this stronger again? Thanks :)

No Profile Pic
Posted Sat, 02/04/2012 - 00:57

excercise and be are all beautiful in your own ways :) i am ecto/meso///// i will never have small figure...i have and i looked bones are large and require meat!....i'm a mother...i dont need to sport a tiny bikini...i dont need eyes on me....i go to the gym regular, and karate, i enjoy a good fight (i'm fiesty hahahaaa)...and i think the best quality to have is a great personality, and commitment to your health and well being

No Profile Pic
Posted Wed, 01/25/2012 - 10:28

Hi, thanks for this but I don't really know what type I am.
when I was a kid I was very skinny and aet alot of junk food.
THen at the age of 15 I stopped doing sports and 2-3 years after I started to gain weight like nuts(I didnt stop eating like junk).
Then about 1 year a go I broke my leg and I didn't eat as much(because I was in bed etc) and I lost like 5kgs in less than a month.
What kind of body type am I? I think If I meet my calories intake I can lose weight.

No Profile Pic
Posted Mon, 01/16/2012 - 11:42
Eberhardt Kalma...

There is one answer to all the queries on gaining mass in this post:

•Eat real food: Eat on a regular basis: Don't get hungry
•Stay hydrated: Drink nothing but water. Alcohol does not serve your goal.
•Stay way from the following food groups:
-grains ("grains" means bread, cereal, cookies, etc.)
-legumes, beans, lentils and especially soybeans (or any ingredients that include them)
-nightshades (potatoes, tomatoes, eggplants, sweet and hot peppers)
-dairy and eggs

Be consistent. You won't get massive by tomorrow, next week, or next month. Believe it or not, to support massive muscles, you have to develop the BONE STRUCTURE that can carry it. Muscles exert tension on bones. It is possible for a muscle to exert so much tension that it can break the supporting bone, especially if the muscle is gaining strength faster the the bone is growing. This is a process of years.

You might be able to "juice it up, " but you will develop issues with your joints, and even if you get big muscles, your basic structure will look weak to anyone who can tell the difference.

So be patient, because it's possible for you to grow.

I'm a pure mesomorph. My little brother is a pure ectomorph. We started working out when we were kids in 1988, but he didn't gain as fast as I did. That didn't discourage him. We kept working out, and eventually he surpassed me because of his desire.

Consistency, consistency, consistency.

No Profile Pic
Posted Fri, 01/06/2012 - 15:33
jay 1

hi thanks for writing this article i am naturaly thick set and stocky so i find it hard to lose weight easily yet i also find it quite hard to find a diet and gym plan to help me get toned muscles without getting much bigger as i am a good size now can anyone help all replys willl be appreciated thanks

No Profile Pic
Posted Sat, 12/17/2011 - 00:50

I am a FEMALE ectomorph and have always wanted to have lean muscle definition. I looked up tons of stuff on how to build muscle but since most is geared towards men, I think I did it wrong and just ended up gaining more body fat. I lifted heavy weights around 10 reps max and always went up in weight when I could. I ate tons of protein and carbs and had protein after every workout but somehow I just got bigger and not cut and defined like I wanted. I do have the body type that could look like a fitness model if given the right direction! I almost want to give up on having that curvy, muscular look that I think looks so sexy and just go back to looking like a skinny model. Any help?

No Profile Pic
Posted Fri, 12/16/2011 - 19:17

I am definitely a endomorph i do cardio and lift and just cant seem to get under 230ibs which is not good seeing as i am only 5 foot 8. i used to be almost 300 pounds but lost it the wrong way not eating drinking tons of water and chain smoking stopped smoking and eating again feel a ton better but still cant get past this weight any suggestions

No Profile Pic
Posted Sat, 12/03/2011 - 03:19

Have naturally large pecs and naturally very strong on squats.

Short and light bone structure.

Small shoulders, biceps, OK back.

Gain muscle incredibly hard... Been working out for 20 years. Should be huge but am still fairly tiny(but much better than before). I have been training hard. Tried doing 6 reps very heavy, tried super sets, now trying 10s with drop sets.

See best results when eating a lot of calories but will get as much fat as muscle. When I cut back I lose a lot of muscle if I do not over eat protein while cutting or cut too fast. Seems to be enough if I forget to do it right for a single day..,

Seems like I am a combo of all types haha??

Any help appreciated.

A lot of protein seems to work for me. Over doing it. Not big shakes but many. Beef also seems to work.

No Profile Pic
Posted Sun, 11/13/2011 - 23:42

Im a meta type have 50kg(19yrs old) height a kabadi player but no weight i want increase my weight around 60kg or above so plz give me a ideas.....

Steven's picture
Posted Mon, 11/28/2011 - 13:32

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

No Profile Pic
Posted Fri, 11/11/2011 - 14:34

i am15, 5 foot 4 inch tall.. i work out with my dumbells n stuff.. i wanna grow tall, and build my body.. any suggestions?

Steven's picture
Posted Mon, 11/28/2011 - 13:32

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

No Profile Pic
Posted Thu, 11/10/2011 - 12:41

hi am robel,am 15 and weighing 55 kg and i am a type of ectomorph,i want to gain weight with out taking pills(naturally)...give me the type of food i should be eating...and i drink fresh uncooked eggs before gyming/picking up weights,doing push up' body is just getting divided(getting six packs) but that's not what i want all i wanna be is fat and strong like the mesomorph ..pls help?

No Profile Pic
Posted Fri, 10/21/2011 - 00:58
Isaac Heesen

Thanks for posting this! I had never heard of different body types explained like this. I would definitely say that I'm an ectomorph. I used to weigh 120 lbs until I started working out and taking protein supplements, I currently weigh 153 lbs. I feel as though I haven't been able to gain anything recently though, perhaps I need to increase my caloric intake.

No Profile Pic
Posted Mon, 10/10/2011 - 17:56

Hey guys. I think I am an endomorph(genetically mega thighs)/mesomorph combination. I am 5 ft 8 and I weigh 197 pounds at about 19-20% body fat. I've worked out once for 4 months at a stretch and I went to 207(Sorry, I don't know my body fat level at 207) but my body become incredibly strong and my cardio was amazing. The best I have ever been in my life. My workout involved 3-4 days a week with 3 miles of Cardio(in around 25 minutes) each day and 30-40 minutes of solid lifting. I broke up my workouts by muscle groups. So my question is: Why did I gain weight instead of losing it? Is there something I can do in the future to make sure I can come down to 185? Thank You :)

Steven's picture
Posted Thu, 10/13/2011 - 14:06

Weight gain is all about diet. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

No Profile Pic
Posted Sat, 09/17/2011 - 09:43

I am 5'7'' and 121 lbs asian male. I started weight training such as dumbbell curl,chest press,lateral raises,prisoner squats,bent over row,hammer curl,side curl 2 month ago with 114 lbs and assigned it few different workouts for different day. My workout intensity are about 1 hour daily. Now I am 122 lbs, but I realize that everyday my weight is not stable. It can be 120 lbs, then goes up 122, then goes back 114 or 116.
I want to know the correct workouts for me to gain weight since I read about some workouts are not suitable for weight gainer ectomorph such as lateral raise. I need help to plan my diet also.
Thank you.

Steven's picture
Posted Mon, 10/03/2011 - 15:20
No Profile Pic
Posted Fri, 10/14/2011 - 17:20
john han

some times you are not at you full potential, so it happens. it might help if u take 3 or 4 days off, and see how much you have lift. also stretch you muscles before working out.

No Profile Pic
Posted Thu, 09/15/2011 - 20:43

hey i always thort i was big boned and wud always be fat in highschool i was 6ft5 and weighed 130 kgs,then got down to around 96 kgs i speed my metabolism up to a point where i could eat like a horse and stay at the same weight, so i stopped tryn to lose fat thnkn this was my normal size, but recently iv realised i still have quite abit of excess fat left on me stil. also i put on muscle easily and i gain and lose fat easily, im really curious what my body type is? im guna try lose all my excess fat then ill let u know what i weigh

Steven's picture
Posted Mon, 10/03/2011 - 15:18

Hi Troy,

That might not have anything to do with bodyfat so it's hard to say. How hard you train can have a huge impact on body composition while bulking.

No Profile Pic
Posted Sat, 09/10/2011 - 22:24

hi i wanna some informations about loosing waight at the stomake part and having a defined muscels in it quickly and thx for uu

Steven's picture
Posted Fri, 09/30/2011 - 11:09

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

No Profile Pic
Posted Sat, 02/04/2012 - 01:05

focus on cardio and core excersize.(4 days per week)..this is where fat likes to 'hang out'. watch your carbs and junk food..(6 days per week)(7th is a ''free dayy''...but no junk food on the 7th day) these aand you will see a fast response. i won 2 weight loss compititions using this method (1500 cal/day for females...add 300 for males)all ''salad veggies are free clories so never ever go hungry...drink lots of water.... all my heaaaaaaalthy regimens and excercize are monitored by my gym/personnal aaaaaaaa button is broken hahaaaaaaaa

No Profile Pic
Posted Sat, 09/10/2011 - 11:58

hey im 12 and i wanna do body buildin and stuff i can deadlift 90kgs alreddy :D got any tips

Steven's picture
Posted Fri, 09/30/2011 - 11:09

My best tip is to take your time and learn form. Keep working on it every week.

No Profile Pic
Posted Fri, 08/26/2011 - 17:51
Chub B

I think I'm Endo/Meso, but I'm not sure. However, I need a workout / diet regiment to follow---desperately!!! I'm 5'2 and 243 lbs woman. I recently had a baby and I am ready to get fit. Can u help an over-weight, new mommy?