To start off, the meaning of an endomorphic person is that their muscle mass to fat ratio is off. They might have a higher fat percentage than muscle mass on their body. This may be used to describe an obese person, but not every obese person is an endomorph, and not every endomorph may be heavily obese. It is just the way that their body is structured, they may be rounder and chubbier but not necessarily obese. Their bodies may be more sensitive to calorie consumption and not every workout may be suitable for their body type.
Generally, endomorph body types tend to start storing fat speedily and with a much slower metabolism and digestion. The reason for this usually has to do with their hormones, which is why, in order to be able to support weight loss, they may have to follow a regime that is best suited not only to their body but the way that their hormones function.
The bone structure and muscle mass of their body also vary greatly from people who are not endomorphs, this is why it is important to consider each of these factors before you start any kind of exercising regime.
Example Workout Plan for Endomorphs
Of course, no two bodies are the same, even when it comes to endomorphs, one workout plan and exercising regime may not be completely applicable to all bodies, you can, however, find one that gives you an idea of what an average endomorphs needs and what kind of exercises they should do in order to stay healthy and allow their bodies to build lean muscle mass at a much faster rate. This will also help counter the rate at which fat accumulates inside your body. This can be the routine that you can alter here and there to fit your body type.
The generalized version of the explanation would be to allow your body 12 to 20 sets and a 60-second interval between each set. This will depend on the level of intensity that you are hoping to achieve for yourself, if you are borderline obese then you may need to limit yourself to intervals of less than 20 seconds in order to maintain the level of intensity that your body needs to lose fat.
In situations like this, cardio also holds very high regard, meaning it is very important to do 15 to 30 minutes of cardio in order to keep your body active and going.
Day 1
You can focus on your chest; doing bench presses, dumbbell flys, pushups, and so on and so forth. You can also focus on your triceps by doing exercises that you feel are good for you. You have to remember that none of these will be comfortable for you at the very beginning, but as time passes, your body will begin getting used to these exercises and you will be able to perform better and better.
Day 2
On day 2, you will focus on your back and your biceps. You can do this by doing exercises like pull-ups, deadlifts, pulldowns overthrows. You can use equipment like barbells and dumbbells. Dumbbells can be used to do curls to improve your biceps. There is also an exercise by the name of seated rows that you can do to improve your bicep strength. Bicep exercises are very important and should be done simultaneously with tricep exercises, this is necessary to retain the proportionality of your arm. The intensity of your workouts should also be directly proportional and with a similar intensity as the workout of day one.
Day 3
Cardio may not seem like much, but it is very important to maintain a healthy amount of lactic acid inside your body. You may not be able to stay active for very long if you don’t do cardio. Your intensity levels may not be that high. It is good for your heart and the rest of your body.
The cardiovascular exercises that you may perform can include swimming or even just going for a run once a week. This can do wonders for your workout and for your body.
Day 4
Day 4 can be reserved for your abs and for your calves. This day will mostly be focused on toning your body to the best of its abilities, military presses are a good way of getting your shoulders toned and losing the fat. You can do hamstring curls and single-leg presses to allow your legs to be toned. Leg raises and abs are an excellent way to exercise your legs and your core. It may be very straining but once you get the hang of it, you’ll be able to do more much intensely in a very short period of time.
Day 5
Day 5 can be dedicated solely to your legs. The area around your thighs may be prone to the most fat accumulation. Your stomach and your thighs are the areas where it will be the most difficult for you to lose weight.
To exercise your legs, you can do squats and hamstring curls. This can be really good to help lose the fat from your thighs and to some extent, even your core. A few sets of these every day will make your body much more active than it was before and you’ll be able to move around a lot more easily.
Day 6
Day 6 has the requirement for cardio again. The fact that it is needed on two of the five days that you exercise should be able to explain its importance best. Without cardio, your body will start to become lethargic after every workout and the strain will make you not want to work out the next day. It is also best to keep your heart pumping and healthy to avoid any cardiovascular diseases, which in severe cases can lead to death. Cardio can best be done by going for a run.
Day 7
After six days of exercise, it is always ideal to give your body at least one day of rest to allow it to not go on the verge of exhaustion. It is best to maintain a healthy relationship with working out and not to overdo it because it can cause issues for the body in the long term.
Overexertion is not only bad for your body but it can also be very straining for you, mentally. You might create a bad image and association with working out and may not want to do it consistently especially after you reach your goal weight.
Meal Plans
Meal plans also play a crucial role in the journey to lose weight for an endomorph. Since the body type of endomorphs is different, it is very likely that the foods that affect their body whether negatively or positively will also be different. The difference may not be drastic, but when you are working out and trying to drop a few kilos every little change can affect the rate at which your body will transform.
In a situation like this, it is best to consult a professional. You may find a generalized notion on the internet but the small details that make the difference can be the result of a reliable consultation.
Calorie counters will be your best friend in these circumstances, it may matter what type of calorie it is and what food group it’s coming from but what mostly matters is the number. If you are consuming more calories than you are burning, it is very unlikely that you will lose any weight at all. if anything, you may be risking weight gain. You may need to consult a calorie counter, you can easily find an app. After inserting your weight and your height, the app will give you the exact amount of calories that you need to consume on average.
Of course, the diet plan can not be easily generalized especially because people have different body types, you may need to talk to a nutritionist for this. They will help you calculate your BMI and explain everything else accordingly.
Nutritionists may also go into further detail after testing your blood and deciding what kind of food groups best affect your body type. This can actually be very helpful for endomorphs seeing that their hormones function differently as it is, knowledge of blood constitutions can help guide you better on what you should be eating.
How Diets Work
The endomorph diet doesn’t necessarily limit your calories. They will give you a percentage of each of the food groups that you should be consuming on a weekly or daily basis. As compared to the average percentage of carbs that people tend to consume, the endomorph diet does limit your carbohydrates to a certain extent, but it still is not drastic. If the average is 50% then endomorph diets allow the person dieting to consume about 35% carbohydrates which can be much more balanced.
In turn, the diet increases the amount of proteins ad fiber that the eater will consume which can be better for your health and at the same time be better to build muscle mass instead of accumulating fat inside your body. Fibers can also be much better for digestion.
Your main source for carbohydrates will be vegetables and rice, instead of the processed carbs that people tend to usually consume on average.
The high fiber amount that is present in this diet is not only better for digestion but it also helps to build lean mass and get rid of the toxins inside your body.
A generalized example of a good endomorphic diet would usually include, macadamia nuts for fat purposes, this is the healthiest source for fats without the processed materials that may be harmful to your body. Whole foods will be your best friend when you go on the endomorphic diet. Whatever food groups you consume won’t bring unhealthy or harmful substances to them. It will be much easier for you to lose weight because of the lack of processed materials in your diet. Walnuts, fatty fish, and cheese may also be good examples of good fats that will help maintain the energy level of your body.
If you are craving something sweet, the fruit is always the way to go. You cannot have a healthy diet without fruits in it. fruits give you the good sugars that your body needs to retain energy.
It is very important to know how many calories you are burning every day with the workouts that you are doing and it is necessary to consume at least 200 calories less than what you are burning in order to make a dent in your body fat percentage. These two will go simultaneously if you want to lose weight or even just stay healthy.
The Paleo Diet
This diet is very well known amongst the endomorph community because of its effectiveness rating which has been considerably higher than most other diets. The diet will generally revolve around lean meats, fruits and vegetables, eggs, and most whole foods of a similar kind. It has been known to help people in maintaining a healthy balance.
Know Your Macros
Knowing your macronutrients and knowing the right way to balance them in your diet can be the make or break to you losing weight and gaining lean muscle mass. Knowing your BMR and maintaining a calorie deficit according to that is very important without that, losing any weight at all might be difficult.
In an ideal situation, you will be able to reduce your carbohydrates but since that can be difficult for endomorphs it is much better to take it all one step at a time.
Conclusion
Endomorphs have to realize that what normally works for other people may not work for them. They may have to pay attention to the intricacies and the tiny details even more than a normal person would.
But, it is always a better idea to gain as much information as you can about your body and what it needs before you get started on any diet.
