If you have a naturally larger body shape, struggle to lose weight but gain it just fine… then you may be an endomorph.
What Is An Endomorph?
The term endomorph means a body type that stores more fat than the average body does. The endomorph body requires lots of nutrition and gets fatigued very easily. This makes it incredibly difficult to lose weight.
The characteristics of an endomorph differ from that of a mesomorph and ectomorph. People with an ectomorph body-type have high metabolisms, so they can eat a lot without gaining weight.
Mesomorphs are in between ectomorphs and endomorphs. These people have larger skeletal frames, with a low percentage of body fat. This makes it easy for them to gain muscle and lose weight with ease.
If you are an endomorph, it can be quite discouraging when working out as you won’t be seeing results as fast as other people typically do. This doesn’t mean that endomorphs shouldn’t work out, it means endomorphs must carry out different exercises and follow a strict dietary plan to achieve their weight-loss goals.
How To Workout If You Cannot Lose Weight
Continuous cardio isn’t the best bed at losing weight if you have an endomorph body type. To burn-fat, we recommend supplementing intense cardio with weight training.
First, it is important to utilize interval-based conditioning. These exercises will ensure your whole body is working at once, ensuring maximum weight loss. These exercises include sprints, sled pushes and box jumps.
To ensure weight loss, you need to work all of your body at once. The goal during the workout is to strip your body of fat and continue that long after your workout finishes. This can be done by following a dietary plan.
Endomorph body types have to train more intensely that the typical body-shape to lose weight. However, the benefit of being an endomorph is that you have elevated natural strength and endurance. You will find it easier to carry out movements that require bodyweight force and power.
When you are not working out, we suggest you still do aerobic exercise (mildly intense) such as cycling, jogging and even yoga.
Endomorph Workout Plan
Day 1: Back/Biceps
- Pull Ups
- Seated Rows
- Barbell Deadlifts
Day 2: Chest/Triceps
- Flat Barbell Bench Press
- Dumbbell Flys
- Tricep Dips
Day 3: Cardio
- Step Mill
Day 4: Legs
- Hamstring Curls
- Single Leg Presses
- Glute Bridges
We do not advise intense training more than four days a week for casual gym-goers. It is important to have a day between training sessions to rebuild the muscle that you are breaking down.
Best Supplements For Endomorphs
Pre-Workout – As an endomorph, it is more than likely that you struggle with being fatigued, as a result your workout may not be as intense as you would like. To overcome this we recommend taking a pre-workout supplement.
Ultimate Core is a great pre-workout supplement that gives you the energy that you need, whilst utilizing natural ingredients to prevent unwanted side effects.
Endomorph Diet & Nutrition Tips
Being an endomorph means watching what you eat more than people with other body types do. Having a balanced diet and eating with moderation is key. You don’t have to go extreme and only eat vegetables. But you should be cautious of refined carbs, trade refined carbohydrates for oats and vegetables (brown rice is also fine).
You can design a meal plan, focusing on lower carbohydrates and higher protein. To make your meal plan easier to create, use a calorie calculator to help you decide on portion sizes. You should also incorporate fruits, vegetables and increased water intake into the plan.
Portion control is extremely important when trying to reduce body fat. For endomorphs, eating 300-500 less calories a day with make it easier for you to hit your weight loss goals.
To conclude, losing weight can be disheartening for individuals under the endomorph category of body-types. Understanding what body type you have along with the challenges that you face will make it easier to set fitness goals and achieve them.
By maintaining a low intake of refined carbohydrates and following our endomorph workout plan, you should be well on your way to achieving your weight loss goals.