Who is an endomorph?
Endomorph is one of the three body types of a person. The shape of classical endomorphs is characterized by a massive bone structure, a fairly wide waist and, unfortunately, excessive fat deposition. The situation is complicated by the fact that the metabolism of endomorphs is usually slow, and the desire to engage in active physical activity is often absent.
The secret of the shape of male endomorphs is a combination of drying and mass cycles. This allows you not only to gain muscle mass, but also to have a low level of subcutaneous fat and a high pressure. At the same time, nutrition and dieting are often more important than training - for weight loss it is much easier to limit calories at the stage of their ingestion, rather than trying to burn with exercises.
As for training, an effective program for endomorphs will be a combination of short, but intense aerobic exercise for burning fat - from group programs and crossfit to circular training and interval training HIIT. These types of fitness will help boost overall metabolism and increase levels of fat-burning growth hormone and testosterone.
Endomorph: Pros and Cons
The main advantage of endomorph is a wide bone structure, which allows you to quickly gain muscle mass. In addition, this somatotype is characterized by high power indicators and the ability to withstand large amounts of load. This is what allows endomorph athletes to dominate in sports such as boxing, weight-lifting, powerlifting , crossfit and professional bodybuilding.
The main disadvantage of the endomorphic body type is the tendency to a set of body fat. In fact, to maintain athletic fitness (and low levels of subcutaneous fat), they need both regular cardio and strict dietary rules. First of all, you will have to abandon carbohydrates with a high glycemic index , leading to an increase in belly fat.
- Broad bone structure and tendency to muscle growth
- High power performance
- Ability to train with heavy loads
- The tendency to gain fat and obesity
- Tendency to a sedentary lifestyle
- Tendency to high cholesterol
One of the main characteristics for determining body type is bone thickness. The role is played by the fact that the thickness of the wrist does not change depending on the amount of fat or muscle mass. Classical ectomorphs have thin wrists (less than 17 cm), mesoforms - medium (17-20 cm), endomorphs - wide (more than 20 cm). Measurements are taken on the bone, just above the location of the watch.
The shape of the endomorph (without regular sports and dieting) is distinguished by a spherical or pear-shaped shape, as well as a wide chest - however, the girth of the pelvis may be larger than the girth of the shoulders. The limbs are often short. We also note that in Ayurveda this type of physique is characterized by large teeth, blond eyes and hair.
Endomorph physique characteristics:
- Large bone and massive limbs
- Short legs and arms, wide waist and hips
According to the theory of evolution, endomorph is one of the most winning body types - in the conditions of a cold winter and limited access to food it is much easier to survive due to fat reserves. However, against the background of excessive nutrition, a slow metabolism easily leads to a quick gain of excess weight - especially subcutaneous fat on the stomach, chest and hips.
A sedentary lifestyle and a love of sweets can provoke the development of a number of diseases typical for endomorph - from diabetes to high levels of bad cholesterol in the blood and various joint problems. That is why for this type of physique, regular training and proper nutrition are extremely important.
Diet and nutrition for endomorph
In order to not only lose weight quickly, but also to maintain a toned figure for the long term, endomorphs need to maintain a moderate diet throughout their lives. First of all, we are talking about the rejection of sugar, sweets and other fast carbohydrates, as well as a moderate reduction in animal fats and a maximum increase in the amount of fiber in the daily diet.
In this case, the main problem of the diet for endomorphs is the desire to lose weight as quickly as possible - including due to the maximum reduction in caloric intake and a sharp increase in the level of physical activity. Unfortunately, such a weight loss strategy only puts the body in a state of shock and disrupts the secretion of the hormones cortisol and leptin, causing an increase in fat stores.
How to lose weight endomorphs:
Fat Burning Diets
Most popular diets for endomorphs are based on controlling the glycemic index of carbohydrates - both a regular carbohydrate-free diet and a sports keto diet for drying. In addition, for fast weight loss and burning fat on the stomach, the interval fasting technique and the 16/8 diet are well suited, which is an alternation of 16 hours of fasting and 8 hours when food is acceptable.
Note that people of this somatotype usually do not like to go on a diet, preferring to it exhausting workouts for fat burning - which, again, is wrong. To create the perfect press, men do not need sophisticated exercises and thousands of twists, but a carbohydrate-free diet and regular cardio. Remember that the endomorph organism “distills” excess carbohydrates into fat on the stomach.
The more muscles in the body, the faster the metabolism works. However, the body is most often not able to build muscles and burn fat at the same time - that is why the best format for training for endomorphs will be the alternation of cycles to gain muscle mass and cycles to enhance the relief. In winter, the emphasis is on pumping up, while closer to summer - drying.
The difficulty in gaining mass is that a slow metabolism and limited ability to store energy make training the beginner-endomorph particularly difficult. To “swing” the metabolism, it is recommended to take creatine and a small portion of fast carbohydrates 30-40 minutes before the start of the workout - this will help give the muscles more energy for exercise.
How to train endomorph:
- Alternating cycles for mass and terrain
- Focus on functional training
- Regular cardio
- Basic program to pump up
Fat Burning Workouts
Another disadvantage of endomorphs is their categorical dislike for active sports - namely, it burns fat and allows you to achieve muscle relief. For this reason, this type of physique is recommended for short, but intense fat-burning workouts - for example, according to the tabata protocol. Among other things, group programs - crossfit, bodypump, les mils - are great for endomorphs.
Recall also that even the best exercises for burning fat are not able to quickly and accurately burn fat on the stomach - with any training for weight loss, fat reserves are spent throughout the body. It is important for endomorphs to consider physical training not just as a way of instant fat burning, but as a complex and multistage mechanism for metabolism restructuring.
Endomorph is a type of figure, characterized by a large bone structure. A training strategy for endomorph is to alternate training for muscle gain with an intensive training program for burning fat. At the same time, following a diet and limiting simple carbohydrates in food is often more important for creating a press of relief than the fat-burning workouts themselves.