Definition of Ectromoph, The Thin Body That Is Not Necessarily Healthy

Ectomorphs are – Guys, did you know that humans have different body types? For most ordinary people like us, body shape is only referred to as fat, standard, or thin. In fact, there are actually more appropriate names and descriptions than that.

Humans are basically divided into three different body shapes based on their overall physical shape. This classification system was formulated by a famous American doctor and researcher, William Herbert Sheldon.

He categorizes human physique based on the outer form which is called ” somatotype “. This outer shape is also classified into three types, depending on muscle mass and body fat. The three are ectomorph , mesomorph , and endomorph .

The ectomorph body type is described as tall and slender with narrow shoulders and a low percentage of muscle mass. In general, people with the ectomorph body type have a fast metabolism and tend to lose weight easily. However, they actually have a harder time building muscle. Here’s a further explanation regarding the ectomorph !

Ectomorph Body Characteristics

Ectomorph is a body character that is synonymous with the word “thin” in the eyes of ordinary people. People with the ectomorph body type have a light body with small joints and lean muscles.

Usually, ectomorph limbs look thin and long with stringy muscles. His shoulders also tend to be thin though a little wide. Here are the characteristics of the ectomorph body shape in more detail:

  • Look slim to skinny naturally
  • Small joint
  • Little limbs
  • Long arms and legs
  • Linear body shape
  • Hands and feet long and narrow
  • Lightly muscled: small muscles, long and lean
  • Small chest and buttocks
  • Low body fat (without exercising or following a low-calorie diet)
  • Fast metabolism
  • Easy to lose weight
  • May find it difficult to gain weight
  • Difficulty in gaining muscle mass
  • Maintaining a relatively narrow range of body mass index (BMI).
  • Poor natural strength

Yes, the ectomorph body shape tends to be difficult to gain weight. Their body metabolism is fast so that the burning of calories is very fast. So, people with an ectomorph body shape will need extra calories to gain weight.

Sports training that is passed must also focus on large muscle groups, with short and intense exercises. In this case, supplements may be needed. Uniquely, the owner of the ectomorph body must eat before going to bed to prevent muscle catabolism during sleep.

Generally, the owner of the ectomorph body loses fat very easily and makes eating properly trained food intake into muscle easier.

Body Composition: Muscle and Fat

Even though it looks slim, it doesn’t mean that the owner of an ectomorph body has a healthy fat percentage. Some of them may have a normal BMI, but unhealthy levels of body fat and less muscle mass. This is known as normal weight obesity or lean fat.

For this reason, some of the benefits received by ectomorph body owners are related to the size of their body fat. Ectomorphs tend to have less muscle mass and smaller frames so their ideal healthy weight may be slightly less than that of mesomorphs or endomorphs .

Regarding metabolism, ectomorph forms can also lose their metabolic rate as they age. So, they actually gain weight more often. Even so, this can also be used as an opportunity to gain muscle.

Ectomorph Strategy

It’s time we learned the right strategy for the ectomorph body shape! Those with a high body fat percentage often make them more willing to lose fat and build muscle. Meanwhile, for fat and low-muscle ectomorphs , gaining weight will be more important: in the form of fat or muscle.

By having small muscle mass and long limbs, it means that ectomorphs are not as strong as mesomorphs and endomorphs . Owners of an ectomorph body shape also have the potential to experience posture problems such as the head is too forward, rounded shoulders, and kyphosis or rounded back.

Therefore, the focus of training for ectomorphs should be on strength training, namely by adding muscles that can improve muscle tone, shape, and posture.

Ectomorphs who want to gain weight, in terms of diet, must include a variety of nutrient-dense and calorie-dense foods as snacks, such as nuts, dried fruits, vegetables, to sunflower seeds, aka sunflower seeds. Some ectomorph owners can also try a diet to gain weight.

Suitable Sports

When it comes to body building and muscle building, ectomorph owners are at a disadvantage. To achieve the target of toning, shaping, and creating curves on even small and thin limbs can be done with a special exercise and nutrition program.

Everything an ectomorph wants to achieve can be achieved from a consistent and solid weight training program.

Here are some types of sports that are suitable for the ectomorph :

1. Cardio

When it comes to endurance-type activities, ectomorphs are superior and many of them prefer cardio exercises over weightlifting. Doing the minimal amount of cardio necessary for general health is key to stimulating muscle growth. It is recommended, do cardio exercise three times a week for 30 minutes.

2. Weight Training

A simple weight training routine using heavy weights is essential for increasing strength, building muscle mass, and shaping the body of an ectomorph . We can focus on using heavier weights, and completing 3 to 5 sets of about 8 to 12 repetitions of each muscle.

3. Perfect Workout Routine for Ectomorphs

For the ectomorph , most sports training should revolve around large basic movements: squats , bench press , shoulder press , deadlift, to chin-ups . Try leaving basic exercises that only involve one muscle or body part as they don’t provide enough stimulation for muscle growth.

Multiple joints and larger muscle groups can be activated by compound exercises simultaneously in the body using moderate to heavy weights, and repetitions in the range of 5-8 times. This causes the body to produce anabolic hormones, such as testosterone, which are essential for achieving a quality body shape.

Don’t forget to do even short, intense workouts up to three times a week with a focus on basic aerobics and cardio.

Reproductive Biology

Here are some decent routines for you to do if you are an ectomorph :

a. Bicep curls

Bicep curls or bicep curls are one of the best exercise for achieving strong, lean, and toned upper arm muscles. This type of exercise is also an ideal activity for the ectomorph body type .

Stand up straight and keep your feet hip-width apart. Hold two 5-pound dumbbells in each hand and stay steady. Then, exhale fully and bend your arms at the elbows, bringing your hands close to your chest. Slowly, lower the weights while taking deep breaths and returning to the starting position.

Repeat this routine 10 times or on alternate days, starting with small weights and progressing to heavier dumbbells.

b. Standing Calf Raises

The key to doing many basic activities such as walking, jogging, running, and jumping are the calf muscles in the lower leg. Standing Calf Raises are an easy, low-impact exercise for the ectomorph body type and can strengthen the calf muscles to improve leg strength and flexibility.

The way to do this is to stand up straight and keep your back straight, shoulders and spine parallel. Make sure your feet are shoulder-width apart and your toes pointing forward. Gradually lift both heels and hold in a high position for 1 to 2 seconds.

Then, slowly lower both heels and return to the starting position. Try to do this in 15-20 times a day.

Dietary Advice

The fast metabolism of the owner of the ectomorph body can be both an advantage and a disadvantage. The reason is, their high metabolism makes them thin easily and can seem to eat whatever they want without gaining weight. However, their metabolism will slow down as they age, mainly due to low muscle mass and can increase the amount of unhealthy fat.

A diet high in calories and carbohydrates is the best for those with an ectomorph physique. The reason is, about 50-60 percent of calories must come from carbohydrates, 25 percent from protein, 25 percent from fat.

For every kilogram or 2.2 lb of body weight, the ectomorph body type should consume about 1.6 grams of protein. They also need to consume an additional 300 to 500 calories per day to build muscle. So, try to pay attention to high protein foods to include in your daily diet list, friends.

If you are an ectomorph body , you should eat 6 meals with a maximum of 3 hours between each meal to increase your calorie and protein intake. Also make sure to eat a balanced diet with healthy fats (chestnut and olive oil), lean protein (tofu, fish, chicken), fruits and vegetables (sweet potato or cassava) to whole grains (oats or rice).

Don’t forget, buddy! Other factors such as regular physical activity, sleeping habits, and adequate hydration also play an important role in building muscle.

Supplements for Adding Muscle Mass

There are several types of supplements that can help us build muscle and many are indicated for people with the ectomorph body type . Buddy can understand the various types of supplements in circulation.

Even so, be careful because the intake of supplements that are too high can cause kidney injury. So, the use of this kind of supplement should only be directed by a nutritionist who has knowledge about it.

Recommended Food Intake

500 calories to gain weight or muscle can be achieved by eating every two to four hours. Choose warm food instead of cold because it is better for digestion. To try it, you can start from the best starchy carbohydrates such as brown rice, oats, potatoes and sweet potatoes.

You can also eat the best fruits like mango, banana, papaya, pineapple, peach and avocado. Regarding vegetables, there are also cauliflower, broccoli, cabbage, and carrots as some of the best choices, especially when cooked in coconut oil.

If you are confused about solid snacks, there are also nuts, seeds, to peanut butter and most importantly, keep eating healthy, balanced and nutrient-rich foods. This is because having an ectomorph body should not be used as an excuse to eat all foods without regard to the risks, including junk food .

Foods to Avoid

People with the ectomorph body type should avoid foods that can hinder their health goals of gaining muscle mass in a healthy way. Here are some foods to avoid:

  • Foods high in sugar, such as cakes, sweet biscuits, ice cream and candies.
  • Processed foods, for example fast food, instant noodles, to finished sauces.
  • Refined grains, such as white pasta, white rice, or white bread.
  • High-fat foods, such as pizza, chips, bacon, salami, and fried foods with high fat content.
  • Preserved meats, such as sausages, hot dogs, salami, and bacon.

In general, it’s also important to avoid alcoholic beverages such as wine or beer because alcohol with high calories can also add excess fat. Not only that, alcohol also lowers circulating testosterone levels as an important hormone in muscle building.

It’s best if we eat high-carbohydrate foods in moderation.

Ectomorph, Mesomorph, and Endomorph

Besides the ectomorph , you still remember, right, there are two other body types? Both are Mesomorph and Endomorph. Below, we’ll talk a bit about both. Let’s see together!

1. Mesomorph Body Type

By nature, the mesomorph body has a large bone and muscle structure and an athletic physique. This body type is the best for bodybuilding. They will find it quite easy to lose or gain weight.
They are naturally strong and that makes them the perfect body type for building muscle.

Distinctive features of the Mesomorph :

  • Athletic
  • Generally hard body
  • Well defined muscles
  • Rectangular body
  • Strong
  • Easily gain muscle
  • Gaining fat is easier than an ectomorph

This body type responds best to weight training. The results will generally be seen quickly, especially in beginners. It’s just that, the weakness lies in the condition that this type is more easily fat than ectomorph , so they have to pay attention to calorie intake.

2. Endomorph Body Type

This body type usually looks soft. They get overweight very easily. Owners of this body are usually shorter with thick arms and legs. Especially on the upper legs, the muscles are quite strong. By nature, endomorphs are strong in leg exercises.

Characteristics of Endomorph :

  • Soft and round body
  • Gain muscle and fat very easily
  • Generally short
  • Round physique
  • Find it difficult to reduce fat
  • Slow metabolism
  • Muscles are not well defined

When using exercises, the endomorph finds it very easy to gain weight. Unfortunately, most of this weight is fat, not muscle. Owners of endomorph bodies should always do cardio and weight training in order to keep the fat gain as small as possible. As long as he has a high protein intake, additional supplements are not needed.


One last point to always remember is that regardless of body type, we can build a strong and muscular physique. In fact, even the skinniest people can get bigger. Granted, it’s more difficult, but if you’re willing to work hard, it can be done. So, from now on, never give up to form an ideal body, my friend.

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