| Physical Traits/ Somatotype | Endomorph Body Type | Mesomorph Body Type | Ectomorphs Body Type |
| Metabolism | Fast | Medium | Low |
| Pros | Easy to keep yourself lean. | Easy to build muscle. | Easy to bulk up muscle. |
| Cons | Difficult to bulk up muscle. | Needs certain discipline to stay lean. | Difficult to get and stay lean. |
| How to gain weight while staying fit when eating (diet regime) | Diet high on nutrients, proteins, and carbs to gain mass. Fat always slowdown your muscle-building process. | Diet high on nutrients, proteins, and carbs to gain mass. Fat always slowdown your muscle-building process. Intermittent fasting is good. | Intermittent fasting is a good way to ramp up effectiveness to new heights. |
| Workout focus to gain weight while staying fit when working out | Strength and hypertrophy training Focus on large muscle groups Crunches Little cardio exercise | Moderate cardio Crunches | Focus on cardio exercises Isolation exercises |
| How to lose weight (body fat) and get fit when eating | Balanced diet No industrially processed food. Intermittent fasting. A vegan diet is highly recommended. | Moderate diet Caloric consumption below 2500 kcal No industrially processed food. Intermittent fasting. A vegan diet is highly recommended. | Reduce daily caloric intake to about 1750 kcal Keeping a low carbs and sodium consumption No industrially processed food Intermittent fasting. A vegan diet is highly recommended. |
| Workout focus on losing weight (body fat) and getting fit | Interval training with bursting anaerobic exercises | High-intensity interval training with bursting anaerobic exercises | High-intensity interval training with bursting anaerobic exercises |
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