Let’s start with the basics.
What is an endomorph body type? Curvaceous, small-waisted, full figured and pear-shaped. These type of body types usually carry their weight on the lower stomach, hips and thighs instead of being evenly spread around the body. The way the fat is distributed around the body can make a bit more difficult to lose weight. Don’t despair, with the right nutrition and training endomorphs can achieve great results!
Endomorphs usually have some kind of carb sensitivity. High-carb foods are converted to sugar at a faster rate and most likely with be stored as far rather than be burned for energy. Because of this endomorphs tend to have a higher body fat percentage.
Since endomorphs are carb and insulin sensitive the best type of nutrition comes from a balance of macronutrients. Carbs should come from mostly veggies and unrefined, high-fiber starches. Foods to avoid: bread, cereal, crackers and cookies! For macronutrients you are looking at a range of 30% carbs, 35% protein, and 35% fat. For breakfast opt for a high protein and fat meal.
Since endomorphs have a hard time losing fat with nutrition alone, well-rounded cardio and resistance training program will benefit the endomorph best. Endomorphs should exercise to boost metabolism. Fitness for endomorphs is a lifelong program. The good thing about endomorphs is that they can build muscle fast, staying lean requires work due to their slower metabolism.
Sitting down at work or watching Netflix and chilling is not good especially for the endomorphs as they burn less calories than other types while at rest. For cardio endomorphs should do HIIT 2 to 3 times a week at less than 30 minutes and low intensity steady cardio 2 to 3 times a week at 30 to 60 mins.
Weight training is imperative for an endomorph only because having more lean muscle mass expels more calories and helps the endomorphs metabolism. Focus on compound exercises and circuit training with very little rest.
So what kind of body type are you? Leave a comment below.
Do you want to see a workout created specifically for endomorphs? Let me know in the comments below.