In our last article we introduced to you what body types are, how they affect your training, and in general terms how to train. Now we are gonna get into the meat and potatoes of what you need to know. This article will cover everything about the endomorph body style. Remember, these people are the ones who find it easy to put on weight, not necessarily muscle weight, but have a really hard time losing that weight. Pitter Patter and lets get at her!
Nutrition is the biggest part of any workout plan. If you don't have proper nutrition, your exercise routine is not going to provide you with the greatest benefits. For endomorphs this is even more important. One of the main reasons that endomorphs find it easy to pack on weight but hard to lose it, is because their body has a higher sensitivity to carbohydrates and insulin than other types. This makes it so that those higher carb foods such as bread, pastas, pizza, and other grains will be converted to sugar and stored as body fat quicker. This ends up causing the higher body fat percentage that we don't want. As an endomorph the reason why its so important to have proper nutrition, is because due to having a higher body fat percentage, you are at higher risk for certain diseases such as, diabetes, infertility, certain forms of cancer, gallbladder conditions, heart disease, diabetes, hypertension and depression. I am not trying to tell you that you need to cut all carbs out of your diet in order to lose weight. In fact doing that, like some fad diets require, will have horrible effects on your body and will make it hard to keep off the lost weight.
Rather, a healthy nutrition plan for this body type should focus on more of an even distribution of macronutrients, with carbohydrates coming mostly from vegetables and smaller amounts of unrefined, high-fiber starches, like quinoa. Aim for a macro % of around 30% carbs, 40% proteins, and 30% fats. By decreasing the carbs you are eating, you are lowering the amount of sugar stored, by increasing the proteins you intake, you are helping your body stay full longer to help with any cravings, and without some fat, the body would shut down(as long as they are healthy fats).
Well having a nutrition plan is all well and good, but how am I supposed to train? Good question! As an endomorph, most likely your fitness goal is to lose body fat and gain some lean muscle mass. By exercising, you can increase your metabolism in order to burn more fat. By including both a weight program and a cardio program, we can better burn fat while maintaining or increasing our lean muscle mass.
The dreaded word itself....cardio...not many like it, even fewer endomorphs. Even though, it is still an important part of a well-rounded fitness regime. If you don't have a lot of time to workout, HIIT training is your best bet. HIIT stands for high intensity interval training. As the name states, it is a high intensity cardio session. The good thing, is you only need 15-30 minutes 2-3 times a week to benefit you. An example HIIT workout would be:
30 minutes on Elliptical,
90sec slow pace
60 sec fast pace
alternating between the two until time.
Now if you can't handle the intensity of HIIT training, don't fret, its not for everyone. Steady-state cardio is still a great option you will just need a little more time. 30-60minutes 2-3 times a week will be perfect to help you loose weight.
My favorite! This is my favorite part of any exercise program! In order to maintain or increase the amount of muscle you have, you will need to place your body under physical stress. Benefits of this include, increasing your base metabolic rate(burn more), build lean muscle mass, and can help the body to burn more fat than carbs. Some tips in order to build a good program are:
While it may seem like an insurmountable wall to get in shape as an endomorph, it's not!!! By making some of these changes in your lifestyle, you can start seeing some positive changes. If you have tried but struggle to stick with it, or just don't even know where to begin, then sign up for a custom plan! I will meet with you, set up a workout plan built around your time and needs, while also helping to keep you accountable along your journey. You don't have to do it alone, let me be your partner!
My name is Colin Heraty! I am a Certified Personal Trainer out of Minnesota. I am a former Army medic. I have developed a passion for fitness and nutrition throughout my years in the military. I hope to spread my knowledge and help people figure out how to be healthier!