For people with a naturally larger body shape, you may fall under the category as an endomorph. People in this group also struggle to lose weight but can gain it without a problem. In this guide we will be looking at what an endomorph is exactly and what workout routine you can follow if you fit in the category.
So What Is An Endomorph?
In short, the term endomorph describes a body type that stores fats much more readily than the average body does. If you are an endomorph, then your body will require lots of nutrition and despite the high nutritional intake, you still become fatigued. For most, this makes it very difficult to lose weight.
The main characteristics of an endomorph are different from that of an ectomorph and mesomorph body-type. People who are have an ‘ectomorph’ body-type have a particularly high metabolism, so can consume more calories than the average person, without gaining weight.
A mesomorph fits between the ectomorph and endomorph category. These are people with a large skeletal frame, with a low amount of body fat. Many athletes have this body-type. The main characteristic of a mesomorph is the ability to build muscle and lose weight easily.
For most people who fall under the endomorph body-type, it can be quite frustrating when working out as you won’t see fast results from going to the gym and working out. However, this doesn’t mean that endomorphs shouldn’t work out. Although, if you are an endomorph, then we advise you to carry out different exercises and follow a different dietary plan to lose weight and build muscle.
Endomorph Workout Routine
For those with an endomorph body type, burning fat isn’t an easy task. Continuous cardio is not a very effective way to lose weight if you are an endomorph. We suggest doing intense cardio exercises with weight lifting also. This way you will be increasing your muscle mass and burning fat.
To start off, it is essential that you utilize ‘interval based training’ into your workout regime. These short exercises will make sure that not just one muscle group is being worked, but your entire body. By working your whole body at once, you are bringing maximum fat burning. The exercises that you should be doing include sled pushes and sprints. If you are not in a gym and don’t have room for sprints, then box jumps will suffice.
The goal of these exercises should be to work all of your body at once, this is essential for weight loss if you are an endomorph. Essentially, you are looking to burn fat during and long after your workout. Losing weight after your workout finishes can be accomplished with a suitable dietary plan for endomorphs. It is proven that endomorph body types do have to exercise more intensely to lose weight, when compared to typical body-shapes.
Although, things are not all negative if you are an endomorph, as you will have more natural strength and better endurance. Endomorphs will be able to carry out bodyweight exercises with ease. When you are not exercising in the gym, we suggest that you are doing mildly intense aerobic exercises. These exercises include cycling, yoga and jogging.
Weekly Endomorph Workout Plan
Day 1: Chest + Triceps
Flat barbell bench press
Day 2: Back + Biceps
Day 3: Legs (leg exercises are essential for burning fat as the leg muscles are some of the largest in the body)
Single leg presses
Day 4: Cardio
If you have an endomorph body-type, when we suggest you do not train more than four days a week. This also means that you should not train in consecutive days, so Monday, Wednesday, Friday and Sunday. The break that you take between days is essential for rebuilding muscle.
Endomorph Diet Tips
The endomorph diet is slightly different to the standard body-type nutritional intake. For endomorphs, we suggest monitoring your daily calorie intake closer than a non-endomorph. Having a balanced diet and consuming moderate meal-sizes is essential when looking to burn fat and build muscle. You don’t have to consume an extreme amount of vegetables or protein in order to lose weight, but avoid consuming refined carbs. Refined carbohydrates should be exchanged with vegetables and oats, however brown rice is suitable to eat also.
The meal plan that you can design should prioritize lower carbohydrates and lots of protein. You may find that using a calorie calculator will help you choose your portion sizes more accurately. Fruit should be included in the meal plan, with water intake increased along with vegetable consumption also.
For endomorphs, smaller portion sizes is arguably the most important factor of the diet plan, when looking to reduce body fat. Consuming 300-500 less calories per day will ensure that you reach the weight loss goals that you set.
To summarize, weight loss can be more challenging for endomorphs. To lose weight effectively, you must first understand what body type that you have and understand the challenges that are associated with that body type. Once you have identified wether you are an endomorph or not, you should set a fitness and dietary guide that you can follow. By following our workout plan, you will be reaching your fitness goals in no time.