- How to Eat and Train for an Endomorph Body Type
- What to know about the endomorph diet
- 4 Endomorph Diet Strategies to Accelerate Fat Loss
- 1. Cycle Macronutrients
- 2. Fill Up on Veggies
- 3. Eat Slower
- 4. Prioritize Protein
- What Does Endomorph Body Type Mean?
- Endomorph Women Vs. Endomorph Men
- Endomorph Diet: What Should I Eat As An Endomorph?
- Endomorph Workout: What Is The Best Workout For An Endomorph?
- Do endomorphs need more cardio?
- How long should an endomorph workout?
- A word to remember
- Most people think that learning is the key to self-development.
- If You Want To ‘Transform’ And Are Ready To Accelerate Your Own Personal Growth, Then Join Vishen Lakhiani’s Latest FREE Masterclass, Where You’ll Learn:
- Vishen Lakhiani Shares The Most Powerful Practices For Driving Transformation.
- The Only Endomorph Diet And Training Guide You’ll Ever Need
- The Endomorph
- The Endomorph Diet Plan
- Know Your Macros
- Nutritional Keys
- Insulin Issues
- The Paleo Diet
- Other Diets
- The Endomorph Training Plan
- Strength Training
- Sample Workout
- Sample HIIT Workout
- 10 Things You MUST Do:
- You Can Do This!
- Using the Endomorph Diet to Lose Weight: 5 Things You Should Know
- 1.Understand Your Body Type
- 2.What is the Endomorph Diet?
- 3.Does a Typical Endomorph Diet Plan Look Like?
- 4.Combining the Endomorph Diet with Exercise Can Give the Best Results
- 5.Foods to Include and Avoid
- Key Takeaways
- The Paleo Diet Explained – How it Works, Who it Suits
- The Paleo Diet – the Brief History of an ‘Ancient’ Diet
- The Paleo diet explained simply
- Who Does Best on The Paleo Diet?
- What You Can Eat On The Paleo Diet
- A Typical Paleo Meal Plan
- Health Benefits of The Paleo Diet Explained
- Can the Endomorph Diet Help You Lose Weight?
- What are Somatotypes?
- Endomorph Body Type
- Famous Endomorphs
- Is it Harder for an Endomorph to Lose Weight?
- What is the Best Endomorph Diet Plan?
- How Should an Endomorph Exercise?
- Cardio for Endomorphs
- Weight Training for Endomorphs
- Stay Moving
- One Last Tip to Boost the Endomorph Diet Plan
- The Bottom Line
- Try Intermittent Fasting if You’re an Endomorph
- Endomorph Diet Plan: My Simple Strategy on How to Finally Lose Weight as an Endomorph
- Endomorph Diet Plan Tip #3: Watch your carb intake
How to Eat and Train for an Endomorph Body Type
Look around at a group of people and what do you see? No two people are built the same. But if you look at little closer, you might find that there are similarities in body shapes. The majority of individuals can be grouped among one of three different body types: mesomorphs, ectomorphs and endomorphs. Each requires different diet plans and training methods to achieve overall health, fitness goals and successful weight management. Most people are a blend of two body types, with one being more dominant. Ectomorphs tend to be long and lean with a fast metabolism, so gaining weight and muscle can be a challenge. Mesomorphs are naturally muscular and have the ability to lose weight or gain weight easily. This article addresses the unique characteristics and needs of the endomorph body type, who typically have a larger bone structure, store fat easily and struggle with weight loss.
Beyoncé, Jennifer Lopez, Sophia Vergara and Marilyn Monroe are some of the most famous female endomorphs. They all could be described as curvaceous, small-waisted, full-figured and pear-shaped. Endomorphs generally have a smooth, round body, medium-large bone structure, small shoulders and shorter limbs. They usually carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body. This pattern of fat distribution makes it a bit harder to lose weight, but with the correct training and nutrition program, they can achieve positive results.
From a metabolic perspective, endomorph body types usually have some degree of carbohydrate and insulin sensitivity. High-carb foods are quickly converted to sugar in the bloodstream and are more likely be stored as fat than be burned for energy. As a result, many endomorphs have a higher body-fat percentage, putting them at greater risk for of developing diabetes, infertility, certain forms of cancer, gallbladder conditions, heart disease, diabetes, hypertension and depression. Fortunately, hormone imbalances can be prevented or corrected with a nutrition and fitness program that achieves a reduction in body fat.
Diet and Weight Loss
Because endomorphs tend to be carbohydrate and insulin sensitive, the best nutrition plan for this body type focuses on an even distribution of macronutrients, with carbohydrates coming mostly from vegetables and smaller amounts of unrefined, high-fiber starches, like quinoa and amaranth. Stay away from the bread, cereal, cracker and cookie aisles of the supermarket! A Paleo-like diet is best suited for an endomorph, where each meal contains protein, vegetables and some healthy fats, like avocado or olive oil. Aim for a nutrient distribution close to 30 percent carbs, 35 percent protein and 35 percent fat.
Better Breakfast Choice
Starting the day with a high-protein breakfast is a great way to jumpstart metabolism and keep insulin levels from skyrocketing. Our favorite choice for endomorphs is a frittata or omelet, like this one from our cookbook, No Excuses! 50 Healthy Ways to ROCK Breakfast!
Pretty Pomodoro Frittata (serves 4)
3 eggs + 3 egg whites, whisked together
1/2 cup nonfat milk
3 Roma tomatoes, seeded and chopped
1/2 cup basil, sliced thin
1/4 cup fresh Parmesan cheese
3 cloves garlic, minced
Preheat oven to 350 degrees F. Coat a glass pie plate with olive oil cooking spray. Whisk all the ingredients together in a large bowl and pour into a pie plate. Place in the oven and bake for 25 minutes or until the eggs are set. Remove from the oven and let cool five minutes before slicing into wedges.
Endomorphs typically have a difficult time losing fat with diet alone, so a well-rounded fitness program is a must for those with an endomorph body type. Exercise is essential to boosting metabolism and must include both weight and cardio training. In general, endomorphs must commit to a lifelong program without overtraining. Building muscle comes easily for endomorphs; however, a slower metabolism and extra body fat make it much harder for endomorphs to stay lean. To begin, find a few different activities that can be rotated to prevent overtraining or boredom.
Endomorphs’ basic disposition is to take it easy and relax, but they must stay in motion almost every day to fight against the urge to chill out. The cardio-training component is imperative for the endomorph to burn calories and create a greater calorie deficit.
Cardio Training Recommendations for the Endomorph:
Incorporate high-intensity interval training (HIIT) two to three days a week for no more than 30 minutes per workout. Try this HIIT workout on the elliptical:
Incorporate 30 to 60 minutes of steady-state cardio, two to three days a week.
Maintaining or building lean muscle mass and losing body fat, while also revving up metabolism, is the focus during weight-training sessions. Developing more active muscle tissue will help increase resting metabolic rate and encourage the body to burn more fat for fuel.
Weight Training Recommendations for the Endomorph:
Focus on large muscle groups (e.g., legs, back) and high repetitions (15 reps)
Circuit training with very little rest time between sets
Circuit Training Workout #1:
Squat with overhead press
50 sec – work
10 sec – rest
Stationary lunge with lateral raise (right leg front)
50 sec – work
10 sec – rest
Stationary lunge with lateral raise (left leg front holding dumbbells)
50 sec – work
10 sec – rest
Plié squat/upright row (dumbbells or kettlebell)
50 sec – work
10 sec – rest
Push-ups with single leg knee drives
50 sec – work
10 sec – rest
Plank with triceps extension (dumbbells)
50 sec – work
10 sec – rest
Alternate step-ups with hammer curls (dumbbells)
50 sec – work
Repeat three times
Other Factors to Consider for Endomorphs
Watch less TV
Avoid excessive sleep, become an early riser
Work out with a partner, hire a trainer, make a running list of goals, enter a competition
Consistency and diligence with eating and exercise to help facilitate weight loss
What to know about the endomorph diet
Share on PinterestDeadlift is a good example of a compound exercise to build muscle.
Strength and weight training exercises are an important part of almost any weight loss plan, especially for people with an endomorph body type.
These people often have a low percentage of muscle mass, although they have large, wide bones typically capable of bearing large, strong muscles. They also tend to have excess body fat, which triggers the body to release estrogen, reducing testosterone levels and hindering muscle growth.
However, healthy muscle helps increase metabolism, because unlike fat cells, muscle tissues burn calories, even when resting. They also encourage the body to use fat for fuel.
Several weight training routines and exercises are beneficial for people with endomorphic bodies. For example, experts tend to recommend compound exercises.
Compound exercises use multiple body tissues and units at the same time and encourage body control. People can do most of these exercises from a standing position using free weights, body weight, or a barbell.
Some examples of compound exercises include:
Deadlift or hip hinge
- Stand with the legs hip-width apart and close to the barbell.
- Drive the hips back while bracing the core, keeping tension in the back and the knees soft, and pushing the heels into the floor.
- As the bar reaches the knees, try shooting the hips into the bar.
- Finish standing tall while clenching the glutes.
- Place the hands on the floor, with the fingers spread widely, directly below the shoulders.
- Pack the shoulders while squeezing the glutes and pressing the heels away.
- Keeping the head in line with the body, bend the elbows, and lower the chest toward the floor with control.
- Keep the back straight then engage the legs, glutes, and shoulders to raise the chest back up.
- Standing with the legs shoulder-width apart, drive the feet into the floor and activate the hips.
- Slowly, and with control, lower the tailbone toward the floor with a tall and engaged torso.
- Once lowered, slowly push the body away from the floor until standing tall with the torso fully extended.
Another group of strength exercises that experts recommend for people with an endomorph body type is circuit training. Circuit training involves doing short, intense bouts of exercise with small periods of rest in-between.
One example of circuit training may involve:
- squat with overhead press (50 seconds)
- rest (10 seconds)
- stationary lunge with lateral raise, right leg front (50 seconds)
- rest (10 seconds)
- stationary lunge with lateral raise, left leg front holding dumbbells (50 seconds)
- rest (10 seconds)
- plié squat or upright row, dumbbells or kettlebell (50 seconds)
- rest (10 seconds)
- pushups with single leg knee drives (50 seconds)
- rest (10 seconds)
- plank with triceps extension, dumbbells (50 seconds)
- rest (10 seconds)
- alternate step-ups with hammer curls, dumbbells (50 seconds)
- repeat these steps three times
4 Endomorph Diet Strategies to Accelerate Fat Loss
Read More >>
If you’re an endomorph, you probably have a friend who can seemingly churn through Big Macs day after day yet maintain a bean pole frame, whereas you have to scratch and claw for every pound of fat you lose. You don’t need another article about force-feeding for hard gainers. You need an endomorph diet to minimize the bad gains and maximize the good ones (a.k.a, muscle strength).
Here are four endomorph diet strategies for “easy fat gainers.”
1. Cycle Macronutrients
Eliminating carbs entirely—otherwise known as a horrible diet—is brutal not only on the psyche, but also the body, hormonally, over time. Any diet that is too restrictive for too long is bound to fail, and carbs have a place in an athlete’s daily regimen.
If you’re seeking fat loss, you need to keep insulin at bay during inactive times of the day, meaning you carb cycle days (or even within days). Insulin is effective at driving carbs into muscle and liver tissue (good), but it’s also equally good at directing carbs into fat tissue (bad).
To get the best of both worlds, skip the carbs at times farthest away from your workout or sports activities. If you sit in class or at work all day, replace carbs with healthy fats and keep your protein intake constant.
This means something like a three-egg omelet with spinach instead of a heavy carb-laden breakfast of pancakes and waffles.
That said, you don’t want to catabolize muscle entirely and end up looking like someone fresh off the set of Survivor. When your workout comes around, introduce carbs before and after to maximize recovery.
RELATED: How to Build a Meal Plan to Suit Your Body Type
2. Fill Up on Veggies
When you’re trying to lose weight or curb your lion-sized appetite, it’s important to choose foods that can fill you up without blowing up your caloric needs. For guys and gals with appetites for days, these foods are an integral piece of the dietary pie (mmm, pie). We’re talking foods with relatively high fiber content that are also low in calories. A win-win.
That’s why staples in nearly every meal—especially during a fat loss phase—are non-starchy, high fibrous vegetables like spinach, kale and broccoli.
3. Eat Slower
So you suspect you’re carb sensitive (some call it carb intolerant). Well, you may be on to something. Science is starting to reveal carb tolerance variations from one person to the next, and it all starts in your mouth. Salivary amylase is an enzyme in your saliva that starts the digestion of starches in carbohydrates. The gene that makes amylase, AMY1, varies in number from person to person. The more of it you have, the faster and more effectively you digest carbs.
Researchers compared the genes of 149 Swedish families that included siblings with a body mass index (BMI) differing by more than 10 kg/m2. The single biggest factor determining variations in BMI from one individual to the next was the volume of AMY1 in their saliva.
What’s the solution for those with fewer copies of the gene? Be present at meal time, eat as slowly as possible and really take your time at each meal. Simple in theory, sure, but eating slowly gives your amylase more time to break down the carbs you’re eating. This evens the playing field vs. people with more amylase who eat faster.
RELATED: Diet Meal Plans for Slow and Steady Weight Loss
4. Prioritize Protein
It takes a lot more effort for the body to digest protein than fats or carbs. According to CaloriesperHour.com, “protein requires the greatest expenditure of energy, with estimates ranging as high as 30 percent.” This means you will burn up to 30 percent of the calories in the protein you consume merely to digest it—plus, protein helps you preserve lean body mass. If you’re a calorie deficit, you want to maintain as much LBM as possible—not only to look good, but also to perform at your best. Check out the video player above to learn about the best source of protein.
RELATED: 20 Delicious Ways to Add Protein to Your Diet
Falchi M, et al. “Low copy number of the salivary amylase gene predisposes to obesity,” Nat Genet. 2014 May; 46(5):492-7.
Photo Credit: Getty Images // Thinkstock
According to somatotype theory, everyone can be categorized into one of three main body types.
People with endomorph body type are characterized by shorter stature and higher levels of muscle and body fat than the other two body types.
In this article, we’ll answer all the questions you may have about the endomorph body type.
We’ll explore the best foods and workout routines for endomorphs and you’ll find out how to customize your fitness workout to your endomorphic body type for you to yield the best results.
What Does Endomorph Body Type Mean?
Endomorph is one of the three somatotypes as classified by psychologist William H. Sheldon.
While no two people have the same body, Sheldon concluded that many people share some common genetic traits that determine the main aspects of their physique.
These include the skeletal frame and body composition. Based on his findings, Sheldon concluded that all people can be grouped into three categories according to their inherited body types – endomorph, ectomorph, and mesomorph.
What is the endomorph definition?
According to Sheldon’s definition, endomorphs are predisposed to building muscle and fat and have a softer, rounder physique than the other two types.
People with endomorphic body type have round heads and narrow shoulders with shorter legs and arms. They also tend to have round abdomens, slender wrists and ankles, and heavier upper arms, hips, and thighs.
Those with the endomorphic somatotype are more susceptible to weight gain than the other two body types, and often find it difficult to lose weight.
Endomorph Women Vs. Endomorph Men
The main difference between female and male endomorphs is the way in which their bodies store fat.
Endomorph or not, women naturally have a higher percentage of body fat than men. Whereas men’s bodies need only 3% of body fat to function properly, women’s bodies need 12%.
When they gain weight, endomorph females tend to store it around the hips, buttocks, and thighs. This gives them the pear shape that’s become synonymous with the endomorph body type.
On the other hand, endomorph males typically store excess weight in the belly area. This occurs due to a major difference in the skeletal frame.
You see, men’s bodies are genetically equipped to support more muscle mass, which is why they have a larger frame. Meanwhile, women have naturally wider hips to allow for pelvis expansion during pregnancy.
Endomorph Diet: What Should I Eat As An Endomorph?
Because endomorphs have slower metabolisms, the paleo diet is often cited as the best endomorph diet.
This popular dietary regimen consists of more healthy fat and protein and fewer carbohydrates, which is great because endomorphic body types tend to convert carbohydrates into fat more easily than others.
Some of the foods you’ll eat while on a paleo diet include fruits, vegetables, meat, fish, nuts, seeds, and eggs. At the same time, you will need to avoid processed foods, dairy products, legumes, and trans fats.
Of course, this doesn’t mean that you should cut all carbs from your diet. On the contrary, eliminating all carbs from your diet or drastically reducing their intake could result in complications like fatigue, muscle cramps, rashes, constipation, headaches, and diarrhea.
To avoid these unwanted symptoms, switch to healthy sources of carbohydrates, like fresh fruits, starchy vegetables, and whole grains.
What should an endomorph eat to lose weight?
To successfully lose weight as an endomorph, you should adjust your intake of macronutrients.
Macronutrients are the three main groups of foods that provide your body with the energy it needs to function: protein, carbohydrates, and fats.
For optimal results, the endomorph macros look like this: 30% of your daily calorie intake should come from carbohydrates, 35% from high-quality protein, and another 35% from fat.
Depending on your body goals, you can get even more energy from fat (up to 40%) while further reducing your carb intake (25% or more).
But rather than making abrupt dietary changes, you should lower your carbohydrate intake gradually.
Start by removing all unhealthy carbs from your diet, including processed sugars, soft drinks, and refined-grain products like white rice, white pasta, and white bread. Replace them with non-starchy vegetables like leafy greens and whole grains like brown rice and wild rice.
Whole grains are particularly important as they contain plenty of dietary fiber, which takes longer to digest, making you feel full for longer periods of time.
As far as protein is concerned, you should always go for high-quality, lean protein commonly found in chicken, fish, and tofu. At the same time, limit your intake of trans fats and saturated fats in favor of healthy monounsaturated fats found in dietary oils (especially olive oil), avocado, and nuts.
How many calories should an endomorph eat to lose weight?
Regardless of your body type, the best way to lose weight is to ensure that you’re not consuming more calories than your body can burn. That way, you create a caloric deficit, which prompts your body to start burning the fat it has stored in order to produce energy.
If you’re an endomorph looking to lose weight, reducing your daily calorie intake by 200-500 calories should do the trick.
Don’t opt for restrictive diets with fewer than 1200 calories a day because the insufficient caloric intake could put your body into “survival mode” and prompt it to hold on to fat.
How do endomorphs lose weight fast?
The rate at which you’ll lose weight depends solely on your metabolism.
However, if you want to accelerate weight loss, you can try one of the following:
- Eat low-calorie, high-fiber vegetables like broccoli, kale, and spinach.
- Load up on high-quality proteins from lean meats and fish to stimulate your body to burn more energy.
- Chew slowly and be more mindful while eating to give your body more time to break up carbohydrates.
Do endomorphs gain muscle easily?
Due to their slower metabolisms, endomorphs tend to gain fat more readily than the other two somatotypes.
However, with proper nutrition and a good exercise plan, they can build muscle just as easily.
If you’re an endomorph looking to bulk up, you can do so by adjusting your calorie intake, tweaking your diet, and adopting a healthy fitness routine.
Depending on your weight, metabolism, and diet, building muscle may take some time, but you should start seeing the results within the first few months.
Are you looking to tighten and tone your muscles without bulking up?
Then the goal is to burn as much body fat as you can while ensuring the weight you gain is lean muscle mass. You can only achieve this with the right workout routine that’s fine-tuned to your body type.
Endomorph Workout: What Is The Best Workout For An Endomorph?
If you’re looking to lose weight, high-intensity interval training (HIIT) may be the best choice if you’re an endomorph. According to a 2011 study, this technique could help you burn both subcutaneous and visceral fat much more efficiently than other exercise techniques.
As part of HIIT, you’ll be training at a very high-intensity for a certain amount of time, only to follow it up with a period of low-intensity training or rest before repeating the whole process. For example, you will sprint at maximum speed for 60 seconds, then spend the next four minutes walking, and then repeat the routine another three to five times.
Strength training is another important part of your endomorph workout routine. Muscle burns more calories than fat, so by exercising your muscles at least three days a week, you will improve your metabolism and train your body to burn calories more efficiently.
For maximum effect, you should work all four major muscle groups.
Pushups, pull-ups, squats, lunges, and sit-ups are some of the exercises that you can incorporate into your routine. If your goal is to add muscle mass, you should also incorporate a resistance band or free weights.
Free weight training is another important type of endomorph workout.
That’s because it boosts your metabolism for up to two days after training. So, if you go to the gym three or four times a week, you’ll give your metabolism a perpetual boost.
Similar rules apply to muscle building, whether you’re bulking up or toning.
The more muscle you add, the faster your metabolism will become and the less prone your body will be to storing fat cells. This, in effect, means that you could reverse your body’s natural tendency to gain fat.
As for the concrete exercises, you should add to your workout regimen, start with those that involve multiple muscle groups – squats, deadlifts, overhead presses, and dips.
Ideally, you should complete five repetitions of each exercise for up to five sets per exercise. If you’re a newbie, start slowly and then gradually build up to 20 or so sets per workout.
Over time, you should be able to complete between 8 to 12 repetitions to failure. Once you manage to do that, it’s time to move on to individual muscle groups.
No matter what stage of your workout regimen you’re at, make sure to always take a day off in between workouts. That way, your muscles will have enough time to recover, while your body continues to burn fat thanks to the afterburn effect.
Do endomorphs need more cardio?
Like all other body types, endomorphs need cardio to keep their heart healthy.
Since their bodies are naturally predisposed to storing fat, they will need more cardio to achieve a significant fat loss and ensure optimal muscle growth.
How long should an endomorph workout?
To get their body in shape and stay lean, endomorphs should opt for a comprehensive workout plan.
For best results, you should alternate between cardio (three to four days a week) and HIIT, strength training or free weights training (on other days). Your cardio sessions should last for 30 to 60 minutes, while your HIIT exercises should be no longer than 30 minutes at a time.
A word to remember
It’s up to you to make your life great.
Whatever your body goals, your success depends on you. Besides healthy eating and working out, mindfulness, meditation, and regular sleep are also important components of a healthy lifestyle.
With hard work and dedication, you can achieve your fitness lifestyle goals.
Most people think that learning is the key to self-development.
It’s how we were raised – when we were young, we studied algebra, read history, and memorized the names of elements on the periodic table.
But once you grow up and experience life, you realize that you can’t ‘learn’ certain things – like personal growth.
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The Only Endomorph Diet And Training Guide You’ll Ever Need
Ah, the endomorph.
Just saying the word makes me think of a jelly filled Krispy Kreme donut. It brings to mind that fat kid in grade school who was always picked last for everything and whose mother had to buy husky Levi’s jeans because the straight legged ones just didn’t fit.
If you’re grumbling right now thinking that I’m speaking directly to you, good. I am.
I decided to write this guide not because I am overweight or an endomorph even, but rather because many of you are. For an endomorph, diet and exercise are extremely important and must be approached from a different perspective than for other body types.
One thing to note is that this article is not for fat people in general or those who got that way by a living a shitty lifestyle. This is for people who are genetically predisposed to many of the traits of an endomorph.
If you’re not entirely sure of what body type you are classified as, take this free quiz.
As a side note, there are many similarities between the way an endomorph man and woman should eat and train, but there are also some significant differences. Please note that this guide has been written for men specifically.
As an endomorph, you know all too well the struggles you face each day.
- Pants that don’t fit
- Feeling like the “fat guy” all the time
- Gaining weight just thinking of pizza
So what exactly is an endomorph?
First off, an endomorph is nothing more than a certain body type, of which there are three:
- Ectomorph: Naturally thin, small bone structure. Hard to gain weight
- Mesomorph: Naturally muscular and strong.
- Endomorph: Naturally build like the Stay Puft Marshmallow Man. Yes, this is you…
Most people have traits of two body types and rarely is someone a “pure” body type. Usually there is a dominant one and in your case, it’s endo.
In this post, I am going to talk about nutritional and exercise strategies specifically for endomorphs so if you want to learn more about the other body types, you can read my post, How To Eat and Train For Your Body Type.
From a big picture perspective, the endomorph struggles with the following issues:
- Easily stores excess fat (often in the belly and waist area).
- Gains weight easily and loses it slowly.
- Slower metabolism.
- Slow sympathetic nervous system, which is your body’s “fight or flight” response.
- Shorter limbs and often seen as “short and squat”.
The bad news is the your body type is largely determined by your genetic composition. The good news is that you can change it (or at least change how your body responds and adapts to your new training and nutritional plan!)
The Endomorph Diet Plan
In other words, you cannot out train a shitty diet so don’t even try.
For the endomorph, diet is even more critical because you can’t eat like the other body types and see positive results. The problem is that your body has a tendency to store fat at a much higher rate than the others.
The typical American diet is absolutely atrocious for the endomorph. Filled with processed foods, sugars, enriched products, chemicals, and hormone and anti-biotic laced products, it’s a struggle to avoid these foods because they are so readily available and we so accustomed to eating them.
Know Your Macros
One key to success is going to be understanding your macronutrients (macros) and knowing how to balance them. This is extremely important for the endomorph.
Again, the normal diet we are eating is terrible for the endo and we can see by the macro breakdown that most of our calories are coming from carbohydrates. This spells disaster for the endomorph.
In my experience, most people greatly over or underestimate their caloric intake and therefore, have no idea what their BMR is. How can you expect to drop body fat when you don’t have any idea how many calories you need? You can’t. It ends up being a guessing game and most of you are guessing wrong.
But don’t beat yourself up, this is an easy fix. Start by downloading an app called MyFitnessPal and start tracking today. I’m serious, it’s that important!
To find your BMR, use a tool called the Harris-Benedict Formula. Input your age, weight, and height and you will get a number. You will then multiply this number (your BMR) by your activity level to determine how many calories your body requires to maintain your current weight. You can then either reduce that number by 10-20% for fat loss or increase it by 10-20% for weight gain.
As far as your specific macros, there is no one answer as everyone has different levels of sensitivities, but a good starting point would be something like:
- 30-35% carbs
- 30-35% protein
- 30-35% fat
This low carb number will be a challenge for many endomorphs since they are typically used to eating a very high carb diet. You can expect to have an energy crash for a week or two, but after that, you’ll feel 10X better.
Your main focus is to keep protein levels high. If nothing else, get your protein in every day.
Download and save this guide so you can follow along at your own pace. It’s FREE!
Here are a few nutritional rules to live by:
- Limit sugars, breads, pastas, cereals, crackers, and other heavy starches. Also remove white flour and byproducts.
- Eat a shitload of fibrous vegetables.
- Limit alcohol. They are empty calories and your body doesn’t need them.
- Aim to eat a lean protein at every meal, preferably 25-35 grams. Not only is protein the most satiating macronutrient, it is critical for building the muscle you desperately need.
- Eat fat. Many endomorphs make the mistake of severely limiting or trying to eliminate fat because they think it will make them fatter. Not the case at all. In fact, healthy fats like nuts and nut butter, oils, fish oils, avocados, are crucial to the fat burning process.
- Take fish oil supplements if you don’t eat enough fish. Fish oil has been shown to have a positive effect of many deadly diseases like coronary disease, Type 2 Diabetes, and high blood pressure, that are common among overweight and obese people, and as you know, many endomorphs fall into this category.
Insulin, which is a hormone that controls how your body absorbs sugar (and ultimately uses it for energy production), becomes an issue when you have an intolerance or sensitivity to carbohydrates.
As an endo, your body just isn’t as good at using insulin to reduce the sugar in your bloodstream, which is one reason why eating sugary foods and high glycemic Index (GI) starchy carbs is a bad idea.
Eating high fiber, low GI foods may be a good idea and can help to keep blood sugars stable. These include:
- Whole grains like brown rice or quinoa.
- Starches like oatmeal or sweet potatoes.
- Fruits. Raspberries, strawberries, mangoes, apples, and bananas are best.
- Vegetables, especially green vegetables. Spinach, artichokes, kale, broccoli, and beets are excellent choices.
Many endomorphs also tend to have a slight to moderate carbohydrate intolerance. What this means is that your body will react poorly to excess carb intake and likely store it as fat versus burning it for energy.
This means that keeping your cab intake low (30-35% of total calories) is probably a good approach.
One caveat to the carb rule is that the endomorph should always eat carbs after a workout.
The Paleo Diet
As I’ve mentioned before, I am not a big believer in severely reducing or eliminating entire food groups, but there is something to be said for the success of the Paleo Diet.
First off, I’ve gone Paleo and it worked amazingly well. I have had clients eat Paleo style with great results as well. I’m not going to get into all the specifics and if you read this post, you’ll learn everything you need to know about it.
Why I think it’s a good idea to at least try it for 6 weeks or so is because it eliminates all the shit from your diet and as an endomorph, you NEED to remove it!
Basically your diet revolves around the following:
- Lean meats
- Fish and other seafood
- Fresh fruits and vegetables
- Healthy fats like nuts, seeds, and oils
These are all healthy things and while I’m not recommending you do or do not go on the Paleo, it’s definitely with looking into it further, especially if you are struggling with carb intake.
I hate diets. I hate that they represent a short-term solution to a long-term need. Diets are temporary and more often than not, cause more harm than good when it comes to healthy fat loss.
Consider this example:
Bob is a 40 year old guy and an endomorph. He knows he needs to lose 30 pounds and is desperate to try something that works. He hears from his friend that a diet he recently tried helped him lose 35 pounds so Bob decides to give it a shot.
Here’s what happens:
- Bob starts his diet at 200 pounds and has 18% body fat (this translates to 164 pounds of lean body mass (LBM) and 36 pounds of fat).
- He starts eating 1,500 calories per day based on the diet guidelines, although he is used to eating much more than that.
- In 8 weeks, he loses 21 pounds and is ecstatic! His body fat has also dropped to 15%.
- He feels like he’s succeeded at his goal, but when we look at the numbers, we see something entirely different.
- Bob now weighs 179 pounds and has 15% body fat. This translates to 152 pounds of LBM and 27 pounds of fat. He has lost 9 pounds of fat, which is great, but he has also lost 12 pounds of muscle, which is terrible.
- Now Bob starts eating his normal 2,000 calories per day and within 12 weeks, has gained all his weight back.
- He is now 200 pounds at 20% body fat and has 159 pounds of LBM and 41 pounds of fat.
- He is now worse off than when he started, has a slower metabolism, and will find it harder to lose weight in the future
As you can see, this can wreak havoc on your body and when you “diet” frequently (AKA yo-yo dieting), it can be catastrophic for your body.
This scenario is extremely common and is caused by the diet industry’s desire to make money. They don’t give a shit about our health; they want to sell books, programs, and products.
The reason this model sells is because it produces results. Anyone can and will lose weight when given a low calorie diet, which most diets are in some capacity.
Quick results sell. Long and challenging doesn’t.
But you shouldn’t care about quick results. You should focus on making a permanent change to how you eat, move, and live.
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The Endomorph Training Plan
As an endo, your body does not want to be lean and muscular. It wants to stay comfortable and be round and soft. Getting it to do what you want will require dedication, consistency, and a shit ton of hard work.
But if you do it, you can virtually “reset” your body type to be geared more towards a different one.
Rule #1 for any endomorph is to move more. Inactivity is your nemesis and living a sedentary life is the devil. Strength training is your savior and without it, you may live the rest of your life looking like one of the Teletubbies.
Your goal should be to reduce body fat, not weight. And the absolute best way to shed fat is to build lean muscle. This of course, is done through progressive strength training.
Our 90-Day Transformation Program, The Fit Dad Blueprint, includes 4 separate strength training programs so you can get started immediately if you’re a newbie to fitness or if you’ve been training for years.
This is going to be the main staple for your exercise program. Everything starts here.
Since your primary goal is to build lean muscle tissue in order to drop body fat, increase your metabolism, and improve your overall health, you MUST strength train.
This means pushing your muscles way out of their comfort zones and overloading them to force growth. This can be done with weights or bodyweight exercises.
It’s important to understand that all exercises are not created equal and using compound movements versus isolation ones can have a significant impact on your results and gains.
For the endomorph, the best use of your time and energy is using heavy, multi-joint compound exercise as the base for your strength workouts. Exercises like:
- Squats (front and back)
- Step ups
- Chest presses
- Overhead presses
- Pull ups and chin ups
Here is an example of a proper strength training workout for an beginner to intermediate endomorph man:
- 3-4 days per week
- 2 upper body and 2 lower body workouts
- Reps are in the 8-12 range, meaning you cannot do 13. If you can, add weight
- Sets are 8-12 per body part
- Rest periods are 60 seconds
Upper body workout:
- Dumbbell chest press: 3 X 10
- Dips: 3 X 8-10
- (Incline) Pushups: 3 X 12-15
- Assisted pullups: 4 X 8
- One arm dumbbell row: 4 X 8-10
- Barbell overhead shoulder press: 3 X 10-12
- Dumbbell shrugs: 3 X 10
- Kettlebell farmers carry: 2 X distance
Lower body workout
- Kettlebell front squats: 4 X 8-10
- Leg press: 3 X 10-12
- Dumbbell step ups: 3 X 10-12
- Dumbbell stiff leg deadlift: 3 X 10-12
- Weighted glute/hamstring bridge: 3 X 10-12
As you can see, these are all compound exercises, using multiple joints and muscles at once. Also note that I didn’t include specific ab work because many of these exercises force the core to stabilize and work to maintain posture and stability.
This is also not a plan designed for anyone specific. I believe in individualization of all exercise programs and recommend you find a good trainer or coach to help set one up for your specific goals, abilities, and limitations.
I love high intensity interval training. Call it circuit training, interval training, or metabolic conditioning, it’s all pretty much lumped together. The goal being to use short, very intense bursts of energy followed by short rest periods.
The goal is to use this type of training to elicit a higher calorie burn, increase heart capacity, improve muscular endurance and strength, and reap the rewards of EPOC.
But this is hardcore shit and if you are deconditioned, this type of training is going to be extremely taxing. They key is to push yourself to your limits, not those of someone else. Your perceived rate of exertion will differ greatly from mine for example and you should always train for your goals.
Sample HIIT Workout
I’m a big fan of timed circuit training and use it often with my clients and for myself. Below is a sample workout that would be ideal for an endomorph who is at the beginner to intermediate stages of fitness proficiency.
- 25 minutes or less total
- The goal is to get your heart rate up to 85% of your max for short periods. You max HR can be found by the following equation: 220-your age=max heart rate.
- 2-3 timed rounds
- 20 to 30 seconds of work followed by 30-40 seconds of rest
- 60-90 second rest periods between rounds
- Air squats (or jump squats)
- Medicine ball toss
- Dumbbell curl to shoulder press
- Alternating lunge with rotations
- Plank jacks
The key is intensity here. Push yourself as hard as you are capable of but make sure to read your body. This type of training can place a lot of stress on your central nervous system and can even make you feel nauseous or sick.
Remember to push yourself to your limits and your limits only. Don’t worry about how fast or how many reps someone else is doing or what you think you should be doing.
Normally I am not a fan of steady state cardio like running, jogging, cycling and prefer high intensity work. However, since your goal is to move as much as possible, I do recommend doing traditional cardio several times per week. Walking, in particular, is a fantastic activity for the endomorph.
Just keep in mind that just because you get to walk on a treadmill for an hour, doesn’t mean you get to take it easy. Push yourself on that thing too! Use inclines, speed variations, and hell..even walking backwards works!
That’s all I have to say about that…
Now let’s talk about the golden rules of fitness for an endomorph.
10 Things You MUST Do:
- Move more, sit less. That means a walk instead of watching Game of Thrones, sorry.
- Strength train 2-4 times per week depending on your fitness level. You NEED to build muscle in order to lose body fat.
- Use interval/HIIT type training to supplement your strength training. The benefits are numerous and include a faster metabolism and a longer window of burning more calories (EPOC).
- Track your calories (at least for a while).
- Give yourself a cheat meal every 3-4 days. This will help you from feeling trapped in a diet and give you a mental reprieve.
- Reduce stress. Cortisol can fuck with your hormones and slow progress.
- Drink 80-128 ounces of water each day.
- Be consistent and track your progress. Know your body fat and retake your measurements every 6-8 weeks to ensure its moving in the right direction….down.
- Eat small, frequent meals consisting of lean protein, fibrous carbs, and healthy fats.
- Get support. Use a friend, gym buddy, or trainer to help with motivation and to keep you on point.
Follow these 10 things and you will make progress, this I know. You don’t have to do all of them right now, but you do need to do some of them.
Now get to work!
You Can Do This!
Over the last 20 years as a fitness coach, I have seen many endomorphs struggle to lose weight/fat and have helped many of them change their lifestyles and physiques.
Focusing on just diet or just exercise is always a bad idea, but even more so for the endomorph. He must use both for things together for change to happen.
If you follow this guide, you will see results but be patient because it may take time. You didn’t get soft and doughy overnight so you can’t reasonably expect to reverse it overnight.
Remember, it’s not about losing a bunch of weight, it’s about adopting a healthy lifestyle that you can sustain.
This is the exact method I teach in our 90-Day Transformation Program, The Fit Dad Blueprint, and you’ll get a step-by-step exercise and nutrition plan to help you shed some of that body and belly fat.
There is no reason to spend the rest of your life feeling fat, cursed by the metabolism Gods, or resigned to being called “big boned”. You can make huge changes starting right now and some day you may look in the mirror and see a lean, muscular mesomorph staring back at you..
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Using the Endomorph Diet to Lose Weight: 5 Things You Should Know
Do you have trouble losing weight even if you follow a strict diet and exercise regimen? Here is how the Endomorph Diet can help.
The endomorph diet is a special diet plan that can help people lose weight and build muscle.
A healthy diet and regular physical activity are keys to losing that extra layer of body fat and adding thick hard muscles. Most of us know it well.
However, not everyone who eats clean and regularly hits the gym gets the desired results, the reason being they are not eating according to their body type.
To achieve an Olympic-worthy body, taking more proteins and lifting heavy weights is not just enough. You should first listen to your body and feed it accordingly.
The endomorph diet is specially designed for people who have a high body fat percentage and low muscle mass. These people are said to have an endomorph body.
Here are five things you should know if you are trying the endomorph diet.
1.Understand Your Body Type
There are three basic body types based on the body frame size and distribution of fat and muscle. They are:
Endomorphs have rounded physique, bigger waistline, and short neck. Typically, their limbs are short and weak; however, their bones are strong.
Most notably, they have more fat cells in the body and a slower metabolism. This makes harder for them to lose weight. Though endomorphs naturally have little muscle mass, they are more likely to build bigger muscle.
Endomorphs may have a greater risk of developing obesity and heart disease if they do not increase their level of physical activity.
Mesomorphs are naturally muscular and have strong bones. They have a well-defined body with broad shoulders and chest, strong, big pelvis.
Besides, mesomorphs can also rapidly gain muscle. The best diet for a mesomorph includes high-quality proteins, healthy fats, and fruits and vegetables.
Ectomorphs are slim with long limbs and short torso. Moreover, they have weak bones and low muscle mass.
The key physical characteristics of ectomorphs include narrow chest, rounded arms, and weak shoulders. They have a fast metabolism and fewer fat cells. Building muscle for ectomorphs is not easy.
2.What is the Endomorph Diet?
The endomorph diet is a low-carb, high-protein diet. It also recommends an adequate daily intake of “healthy” fats.
The American Council on Exercise (ACE) suggests that endomorphs tend to store extra carbs in the form of body fat. Besides, they may also have problems with carbohydrate metabolism due to reduced insulin sensitivity.
Thus, a typical diet for endomorph contains low amounts of simple carbs. For example, white bread, white rice, pasta, cakes, and cookies. That said, the endomorph diet plan includes complex carbs such as potatoes, legumes, whole grains, and fruits.
When it comes to daily fat intake, the diet plan recommends healthy fats. These include nuts, olive oil, avocados, egg yolk, fatty fish, and cheese.
3.Does a Typical Endomorph Diet Plan Look Like?
The endomorph diet macros suggest you get 30% of your total energy from carbs, 35% from protein, and the next 35% from fat. That way, an endomorph diet plan closely resembles the Paleo diet.
Below is an example of the endomorph diet plan sample for men and women.
Basic endomorph diet plan male
- 40-60 grams of protein per meal. This is equal to 2 palm-sized portions.
- 2 fists of vegetables at each meal.
- 20-30 grams of complex carbs per meal. This is equal to one-cupped hand portion.
- 25-35 grams of healthy fat per meal. This is equal to 3 thumb-sized portions.
Basic endomorph diet plan female
- 20-30 grams of protein per meal. This is equal to 1 palm-sized portion.
- 1 fist of vegetables per meal.
- 10-15 grams of complex carbs per meal. This is equal to 0.5 cupped hand portion.
- 15-25 grams of healthy fats per meal. This is equal to 2 thumb-sized portions.
Related: Top 10 Best Healthy Breakfast Ideas
4.Combining the Endomorph Diet with Exercise Can Give the Best Results
A combination of the endomorph diet and exercise is likely the best for losing weight and adding muscle.
Weight loss is more than just calorie in and calorie out. A number of factors play a crucial role in determining whether you will lose weight. Regular physical activity is one of them.
When you combine it with a properly planned diet such as the endomorph diet, you can expect to get your desired weight loss results.
There are many options for exercise. You may do cardio or lift some iron. If you want a quick burst of energy and long-lasting increase in metabolism, you can go for HIIT.
HIIT (High-Intensity Interval Training) is the magic bullet for weight loss.
A 2019 study found that HIIT caused nearly 30 percent more fat loss compared to moderate continuous training.
Endomorphs have a greater potential to build muscle compared to ectomorphs. Thus, the combination of exercise and the endomorph diet works wonders for them.
5.Foods to Include and Avoid
There is no consensus on what diet is the best for endomorphs. What I know is –
Complex carbs, healthy fats, and enough protein form the foundation of nutrition for endomorphs.
Foods to Include
Foods to Avoid or Eat in Moderation
- Simple carbs such as white bread, white rice, and cookies.
- Sweetened beverages.
- Refined cereals.
- Processed foods.
- Red meat.
- High-salt foods.
- Alcoholic beverages.
- The endomorph diet can help people lose weight and build muscle. However, anyone can benefit from the diet plan.
- Endomorphs have difficulty losing weight.
- When they follow a nutrition and exercise regimen, endomorphs can gain muscle fast.
- A low-carb, high-protein diet best suits people with endomorphic bodies.
- Combining the diet with appropriate exercise can result in better outcomes. Because endomorphs can have a greater risk of heart disease, it is important to indulge in regular physical activity.
The Paleo Diet Explained – How it Works, Who it Suits
Are you confused about what to eat, and researching the paleo diet? You’re in the right place to have the paleo diet explained to you in simple and easy terms.
The Paleo Diet – the Brief History of an ‘Ancient’ Diet
Despite it’s name, the Paleo diet (Paleolithic diet, caveman diet, stone age diet) was developed recently – in 1975 – by a gastroenterologist called Walter Voegtlin.
In 2002, American Health Scientist Loren Cordain built on that original concept and released his book ‘The Paleo Diet.’
The main thrust of the Paelo diet is that:
- we should eat like people of ancient times – hunter gatherers – because our body has not adapted to modern foods
- ‘modern’ foods include grains, dairy and processed foods which are said to be unhealthy for our bodies.
Offshoots of the Paleo diet have sprung up, most notably the Primal diet (which includes dairy foods).
The Paleo diet explained simply
The Paleo diet is as much about the quality and origin of the food you eat, as it is about the type of food you eat.
Simply, the Paleo way of eating aims to:
- increase vegetable intake
- get plenty of seafood and grass-fed meats and free-range poultry
- increase healthy fats like avocado, coconut, egg yolks, nuts and seeds
- eliminate legumes, dairy, sugars and grains.
Here’s the paleo diet explained in terms of macronutrient ratios – designed to be more like our Paleolithic ancestors ate:
- 19 – 35% of your daily calories from protein (seafood and lean meat), evenly divided between meals
- 28 – 58% of your daily calories fats – mainly omega 3 sources
- 35 – 45% of your daily calories from carbs and fibre – mainly vegetables, and some fruits
Cordain says these percentages are meant to be a guide that allows you to experiment and find the ratios that are right for you. This post explains more about that concept.
In comparison to the modern Western diet, the Paleo diet is higher in protein, higher in fat and lower in carbohydrates. The theory is that we should be eating more like our ancestors.
Who Does Best on The Paleo Diet?
When Karen came to see me two years ago, she’d been eating ‘pretty Paleo’ for a long time and had felt good.
She’s a medium height, a naturally athletic build and is quite sporty and loves walking. As a classic mesomorph body type, a Paleo approach to eating works well for her.
However, alcohol and sweet stuff had crept in….and she couldn’t lose weight, or get motivated.
She went through Downsize Me for a hormonal reset, and to get clear on what how wanted to eat longer term, and why.
After losing 10.1kg she easily transitioned back into a Paleo-style eating plan which still suits her perfectly today.
The gist of it is this: if you are a mesomorph type, or a combination of mesomorph and endomorph body types, this way of eating will probably work well for you.
What You Can Eat On The Paleo Diet
Here’s a simple list of allowable foods for the paleo diet:
- grass-fed meats and poultry
- fish and other seafood
- vegetables and fruits
- nuts and seeds
- healthful oils that are higher in omega 3 (olive, macadamia, walnut, flaxseed, avocado, coconut)
Here’s a list of what you avoid on the Paleo diet:
- all grains
- all dairy products
- legumes (including peanuts)
- refined sugar
- refined vegetable oils
- processed food
A Typical Paleo Meal Plan
A typical paleo breakfast might be:
- Eggs cooked in olive oil, parsley and a grapefruit, OR
- Fish and green vegetable broth, OR
- Bone broth.
A typical paleo lunch might be:
- Salmon with a large green salad and olive oil/lemon dressing, OR
- Grilled chicken with stir-fried vegetables, OR
- A beef and vegetable soup.
A typical paleo dinner might be:
- Grilled turkey with avocado, tomato, broccoli, slivered almonds and some fresh berries, OR
- Roast lamb with carrots, cauliflower, a spinach salad and avocado, OR
- Baked fish with a Greek salad and a baked apple for dessert, OR
A typical paleo snack (if needed) might be:
- 1/2 an apple with some almonds, OR
- Sliced roast beef with mustard, OR
- Almond butter on celery sticks.
Health Benefits of The Paleo Diet Explained
Loren Cordain says that the idea of lowering acidity in your body, and at the same time boosting anti-inflammatory compounds like omega-3 fats and plant nutrients (phytonutrients), has numerous benefits in your body.
These are claimed to be:
- lower rates of bone loss
- lower incidence of kidney stones and osteoporosis
- lower blood pressure
- lower incidence of inflammatory conditions (which is basically anything ending in ‘itis’ – like arthritis, and airway conditions like asthma)
- lower blood sugar/diabetes
- lower risk of cancer
- weight loss.
These are ailments tend to be typical of mesomorph and endomorph body types.
And it’s probably no coincidence that the mesomorph and endomorph body types are typical in the indigenous people of the recent past (within the past 500 years) who naturally ate a higher protein, higher healthy fat diet and managed to stay healthy.
While Paleo is not for everyone (e.g. it’s probably unsuitable for most ectomorphs and pears, and people with certain health conditions), it is probably ok for most other types.
Remember, the healthiest and most sustainable approach is to avoid feeling restricted and following super-strict diets, as I explain here.
If you want to try eating the Paleo way, start slowly and remember to be flexible as you need to be to feel healthy and free with your eating.
Need help working out if this approach is right for you, or whether you need some hormonal reprogramming first?
Contact me for a 15 minute discussion and I’ll help you work it out.
Can the Endomorph Diet Help You Lose Weight?
If you have an endomorphic body and you’re looking to lose weight or gain muscle definition, you may consider a fitness plan and diet that’s specific to your body type.
According to the diet’s theory, endomorphs have slower metabolisms. Since you don’t burn calories as fast as ectomorphs and mesomorphs, excess calories are more likely to convert to fat. Some believe you’re also less tolerable to carbohydrates, so the best diet for your body type may be one with a higher fat and protein intake and a lower carbohydrate intake, such as the paleo diet. This diet can help you lose body fat while keeping your energy level up.
Good sources of fats and proteins include:
- macadamia nuts
- olive oil
- egg yolk
- fatty fish
You don’t have to avoid carbohydrates. Carbs are an excellent source of energy. Removing carbs from your diet can trigger sluggishness and fatigue. If too extreme, a low-carb diet can also lead to gastrointestinal problems and ketosis. The trick is choosing the right kind of carbs. Focus on complex carbohydrates like vegetables, including starchy vegetables like potatoes and tubers, legumes, whole grains, and fruits.
Limit your intake of simple carbohydrates. These foods are high in sugar and calories, which can cause fat storage. Simple carbohydrates include white bread, white rice, pasta, cakes, and cookies.
Fruit is a healthy addition to any diet program. If you’re carb-sensitive, eat fruit in moderation. According to the American Council of Exercise, you should follow this formula when planning your daily meals:
- 30 percent carbohydrates
- 35 percent protein
- 35 percent fat
Portion control is also important when reducing body fat as an endomorph. This helps you avoid excess calorie consumption. Eating 200 to 500 fewer calories than you normally consume will also help you reach your weight loss goal.
According to proponents of the diet — because endomorphs have a harder time losing body fat — dieting alone may not be enough to lose weight. Incorporate physical activity into your daily routine, which is a common recommendation for anyone looking to improve health.
An effective fitness plan includes a combination of weight training and cardio training.
What does research say about diet and body type?
There’s been little research to date that’s studied how diet should be modified based on somatotype to achieve specific results.
Do you ever feel like you only have to look at food and your body naturally puts on weight that is super hard to drop?
If this sounds like you, read on, because this post is all about the endomorph diet plan.
This post may contain affiliate links. My full disclosure policy is sort of boring, but you can find it here.
Next time you find yourself in a group of people, look around. You’ll hopefully notice that no two people are built quite the same.
But if you look long enough, you’ll notice most people can be sorted into groups of similar body types.
Everyone knows the importance of a healthy diet and fitness plan, but did you know that depending on your body type, some women’s diets may work better than others?
What are Somatotypes?
Somatotyping is a classification system that was developed in the 1940s by psychologist, William Herbert Sheldon, to categorize the human body into three loose groupings, or somatotypes.
These three types are:
Ectomorphs: Usually have long, lean bodies and have a fast metabolism. They often have a hard time gaining weight and muscle.
Mesomorphs: Naturally muscular and have the ability to lose weight or gain weight easily. They’re often described as having athletic builds.
Endomorphs: This group is usually characterized by a larger bone structure. They generally store up fat easily and often struggle with weight loss.
Sheldon’s research indicated that because we all have different inherited body types, reaching our fitness and weight loss goals requires different approaches, depending on our somatotype.
Most people are a blend of two somatotypes, but will usually have one that is more dominant.
Since ectomorphs are usually naturally lean, and mesomorphs usually lose weight easily, we’re going to focus on all of the rest of us: the endomorphs of the world.
Endomorph Body Type
Endomorphs are usually described as curvaceous, full-figured, small-waisted and pear shaped.
They usually carry their weight in the thighs, hips and stomach rather than being evenly distributed throughout the body.
This kind of fat distribution can make it harder to lose weight than with the other body types.
If you’re reading this because you identify as an endomorph, you’re in good company!
Some of the world’s most beautiful and celebrated women have been endomorphs.
Think Marilyn Monroe, Beyonce, Jennifer Lopez, Sophia Loren, Lana Turner, Elizabeth Taylor, Jayne Mansfield, Salma Hayek and Sophia Vergara, to name a few.
Is it Harder for an Endomorph to Lose Weight?
Endomorphs usually have a higher percentage of body fat along with less muscle mass, but that doesn’t necessarily make them obese.
It does however, make endomorphs more sensitive to calorie consumption than the other body types.
According to somatotype research, endomorphs have slower metabolisms than ectomorphs and mesomorphs.
And that slower metabolism can cause extra calories to be converted to body fat.
If that isn’t bad enough, endomorphs usually have a degree of carbohydrate sensitivity and may be more sensitive to insulin than the other body types.
Because of this insulin sensitivity, high carbohydrate foods are more quickly converted to sugar and are more likely to be stored as fat.
But don’t despair – knowledge is power and you can fight back using a easy to follow endomorph diet plan.
What is the Best Endomorph Diet Plan?
Endomorphs have to watch what they eat more than the other body types.
Generally, a paleo-like diet, where each meal is built around protein, vegetables, and healthy fat is the best way for endomorphs to eat.
Because endomorphs can be carbohydrate and insulin sensitive, the best plan for this body type also focuses on lowering their intake of simple carbohydrates while upping their protein and healthy fat intake.
What are the best macros for an endomorph?
Try to stick to a 30% Carbohydrate – 35 % Protein and 35% Fat balance with foods from the following categories:
1. Include Protein at EVERY Meal
As an endomorph, make sure you’re eating lean protein with every meal you eat. Protein makes you feel full and takes longer to digest than other foods.
- Lean meat
- Nuts and seeds
- Protein powder
2. Carbs: Eat Lots of Vegetables
Focus on the “right” kind of carbs.
Most carbs should come from vegetables, the non-starchy, high-fiber kind. High fiber whole grains are also a good choice.
These carbohydrates are also considered the “right” kind for endomorphs.
- Fruits in moderation (fruits contain lots of sugar- try berries or green apples)
- Brown Rice
3. Eat A High-Quality Fat at Every Meal
Fat makes you feel full and good quality fats are healthy too!
Add healthy oil to your salad dressing, eat avocados in a delicious guacamole, saute veggies in grass-fed butter or coconut oil.
4. Foods to Avoid on the Endomorph Diet
- Olive oil
- Avocados and avocado oil
- Grass-fed butter
- Coconut oil
Stay away from simple carbohydrates like:
- white bread
- white rice
Also, beware of these foods if you want to lose weight as an endomorph:
- fruit juice
- cookies, crackers, and snack foods
- processed foods and added sugars
How Should an Endomorph Exercise?
Endomorphs usually have a difficult time losing fat with diet alone.
So along with the endomorph diet plan, a regular combination of cardio and weight training is essential to boost your metabolism and keep the extra body fat at bay.
Muscle building can come easily for this body type, but endomorphs have to work harder to stay lean.
Cardio for Endomorphs
If you’re an endomorph, you should concentrate on combining bursts of fat burning exercise, like HIIT (high intensity interval training), with longer steady-state cardio sessions.
Aim for 2 to 3 HIIT sessions per week for no more than 30 minutes per workout.
As for cardio, try to incorporate 30-60 minutes of cardio two to three days a week.
Weight Training for Endomorphs
Weight training can help build and maintain muscle which boosts your metabolism even after your workouts.
The more muscle your body has, the the more fat it can burn for fuel.
Focus on large muscle groups, compound exercises which use multiple muscle groups at one time, and circuit training with only short amounts of rest time between sets.
For an endomorph workout at home, try to stay active even when you’re not working out!
Anytime you can add activity to your day, you’ll be helping your metabolism burn that fat.
Walk your dog, bike with your kids to the park, stretch while you’re watching TV – any physical activity is beneficial!
One Last Tip to Boost the Endomorph Diet Plan
Eat slowly at meals! If you’re an endomorph you may be carb sensitive so chew your food thoroughly and let your saliva do its job.
A study of Swedish families indicated that the biggest factor determining variations in BMI between family members had to do with a particular enzyme found in saliva.
Sounds confusing, but all it really means is that the longer you chew your food, the longer this important enzyme has to start breaking down the starch in your foods.
The Bottom Line
Understanding your body type, especially if you are an endomorph, and following the guidelines of the endomorph diet plan can help you meet your fitness goals while you get rid of those extra pounds.
Eat according to the recommendations above, chew your food well and keep moving!
Try Intermittent Fasting if You’re an Endomorph
Intermittent fasting is one of the best ways I’ve found to lose weight. If you’re curious, download my free guide for beginners and see if intermittent fasting can work for you too!
Endomorph Diet Plan: My Simple Strategy on How to Finally Lose Weight as an Endomorph
Endomorph Diet Plan Tip #3: Watch your carb intake
Endomorphs are super carb sensitive…I swear if I look at sugary foods I gain 5 pounds. Kidding, kind of.
I do notice that when I consume too much sugar, even in the form of fruit or milk, my face puffs up a bit.
Make the bulk of your meals veggies, protein, and healthy fats, and you won’t even miss out on the carbs.
I’m not saying go carb free—because I most definitely am not carb free! I’m saying that most Americans consume wayyyy too many carbs, so you want to limit them.
Personally, I consume 75g-100g of carbs each day.
Why should you watch your carbs?
“Reducing your carbohydrate intake lowers your insulin levels. Since insulin keeps fat locked into adipose tissue, lowering insulin can increase the amount of fat released to be burned for energy.” This post on Marks Daily Apple goes into detail on why low carb diets actually work.
If you’re familiar with the US guidelines and the food pyramid, you’ll know that the guidelines are to consume the majority of your calories from carbs. How is that working out for the majority of Americans?
A fascinating book that I highly recommend is Death by Food Pyramid, which goes into detail about the food pyramid and how it’s majorly based on politics and shady special interest groups..not the health interest of the American public.
I suggest you calculate your caloric intake so you can see how much you’re eating, and especially how many carbs you’re eating in a day. I personally use MyFitnessPal, but there are a ton of different apps out there for calculating macros.
If you’re drinking juice, soda, eating cereal, candy, pasta, adding sugar to your food, etc., you’re probably way over your recommended carb intake. I know a lot of women who are eating ‘healthy’, but they don’t realize how quickly those carbs add up! A banana has 30 grams of carbs in it, a cup of whole milk has 12 grams of carbs. They add up fast!