​The ENDOmorph

Our genetics play a huge role in defining our body shape and without intervention our body shape generally remains the same for the rest of our lives. The first question you should ask yourself is ‘are you happy with your given body shape?’ If you aren’t then this article will be of great interest to you …

Weightplan.com helps broaden your understanding of your own body type, so that you can choose a training and nutrition plan that will deliver superior rewards for you. Learning to understand your body type and working with its characteristics is the way to achieve your goals.

The Definition of an Endomorph

A true endomorph is naturally large in build with thicker limbs and a slow metabolism. If you struggle to lose weight and have a larger appetite than most, then this is probably your dominant body type. Being naturally large with a propensity for gaining muscle mass quickly makes you the envy of many, but when it comes down to wanting a slimmer high definition physique this is something that the endomorph finds harder to achieve.

Strengths of an Endomorph

There are many reasons for an endomorph to rejoice: Being naturally larger and finding it relatively easy to gain muscle and bulk are your key strengths. A small time spent in the gym can return relatively quicker muscle gains compared to the other body types.

Weaknesses of an Endomorph

Fat loss doesn’t come easy for the endomorph. Your low metabolism burns calories far slower than the other body types, making it hard for you to strip fat from your muscles to reveal muscle definition. Workouts only seem to exacerbate hunger which can make it very difficult stick to a meal plan or calorie restricted diet.  Your key to success may be to increase your muscle mass so you are burning more calories throughout your day.  

If you wish to reduce your body fat  you should adopt a calorie reduction eating plan.  Try to find a meal plan which is balanced (not a fad diet) as these tend to be more restrictive and may be missing vital nutrients.  Instead try to find a meal plan which you enjoy and which contains meals that you will be happy to stay on over a longer timeframe.  Many Endomorphs stay on a combined reduced calorie diet and daily workout program all their lives, so finding a diet and exercise routine you enjoy is your key to success.  

Weightplan.com has a huge variety of meal plans to help you plan your nutrition and keep things in balance.

Endomorph Training Tips

Add aerobic exercise - The low metabolism of the endomorph means you burn calories slower when compared to the other body types.  If you want to burn fat then you should significantly increase the time spent doing aerobic exercise. Endomorphs naturally have a low metabolism so aerobic exercise is the best way to increase your metabolism.  An aerobic exercise will burn energy during your workout and for 8 hours after your workout, so you get more calorie burn compared to other workout types. 

Push your max lift - Muscle gain is all about regularly challenging the muscles. For each exercise you should choose a weight that you can’t lift more than 8-12 times in a row. As soon as you can lift greater than 8-12 reps it’s time to choose a heavier weight. You can track your max lift by using the Weightplan ‘GymTraining’ App.

High reps, high sets - You are aiming to totally exhaust your muscles in a minimum of 4 sets, each around 12 reps. If you can do more, increase your weights. Track your reps and sets and total lifted using the ‘Gym Training’ App.

Ectomorph Dietary Tips

Reduce calorie intake - By logging your entire workout on the ‘Gym Training’ App or online at www.weightplan.com , you can calculate how many calories you are burning during your workout and how many you should be eating during each day. Ensure that you never eat more than your daily calorie target or you simply won’t lose weight.  Fill up on veggies, and drink water to keep you from feeling hungry.
 
Get food smart – learn when to say NO to the foods that you know aren’t good for you.  Cleanse your house of all unhealthy foods so that you won’t be tempted to stray from your diet.  Pat yourself on the back when you choose a healthier option or refuse a slice of cake.  

Increase your protein - Lean chicken breast and fish are packed full of protein.  Meals high in protein will keep you fuller for longer. Try Logging all your foods and supplements at www.weightplan.com  to find out if you are eating the right balance of nutrients. Weightplan provides a full nutrient breakdown, or you can follow a mealplan to ensure you stay in top health whilst you train.
  
Summary

It’s not so tough being an endomorph if you’re armed with the correct knowledge and advice to keep you on track, so embrace your body type and work with it. With a little determination you can achieve the body you want. 

Sign up for a PRO membership today to find out how we can help you get the body you’ve always dreamed of.

​Tags: body types, Diet, Exercises, fitness programme, mesomorph, Nutrition, Protein, weight training, weightplan