Diet and Exercise Tips For An Endomorph
Diet and Exercise Tips For An Endomorph
It’s not a huge revelation that we humans come in all different shapes and sizes. If we all had the same diet and did the same amount of body maintaining exercise you would have nearly as much physical variety as you see on the streets of Perth. So if we are naturally very individual surely it makes sense that we are as different when it comes to our training and dietary needs.
As much as we would love to be able to work with every reader to find their perfect diet and exercise plan, we are mere sleep requiring mortals with families we need to see. However, as with most variables, our shape can be broken down into 3 major categories:
Long and lean with fast metabolisms that make muscle and weight gain difficult.
Naturally muscular physique, can gain or lose weight easily
Larger bone structure, gain weight and muscle quickly but store fat more readily, making fat loss an uphill battle.
If you are lucky enough to find yourself in the middle group, you are the one that all the exercise and diet advice is aimed at. Follow almost any proven regime and you will reap the rewards. For the Ectomorphs amongst you, you will need some help in putting on muscle and we hope you find it. But today I am going to focus on my own group, the perennial strugglers in the battle for a healthy physique, the Endomorphs.
We endomorphs have a high carbohydrate and insulin sensitivity meaning carbs are quickly converted to sugar in the bloodstream and are far more likely to be stored as fat than burned off as energy. This excess fat is incredibly bad for our health, increasing the risk of heart disease, diabetes, hypertension and also depression, so you need to make sure you manage it.
Our meals should have an even distribution of macronutrients, focussing on getting carbohydrates for vegetables and small amounts of unrefined high fibre starch and avoid bread, cereals and cookies like the plague. Every meal should contain protein, vegetables and some healthy fats such as avocado or olive oil.
Endomorphs will struggle to lose fat with diet alone. A lifelong exercise routine is crucial for us to stay fit, healthy and let’s face it, attractive. We need to boost our lethargic metabolisms with a well-rounded fitness programme that incorporates both strength and cardio training.
Cardio – Keep Moving
The Endomorphic people are a naturally sedentary race, preferring to sit and think rather then get out and do. This comes from our slow metabolisms. I like to think that we are designed to rule, manage and delegate from our thrones in a way that befits our status, but that may just be bargaining. However this insight does help us to focus our workouts, we need to get moving and stay moving. To battle the affliction of low metabolism, we should hit the cardio 4-6 days a week. However,, we need to be careful not to over-train and even more importantly, become bored with our routine. I vary my cardio just as those pesky Mesomorphs vary their weights routine, with 30 minutes of various HIIT training workouts 3 days a week and then 2 more days on the treadmill or bike for 45 minutes.
Weights – The Payback
The weights room however is where we come into our own, building muscle is a piece of cake (which at times can seem like a terrible replacement for the real thing). The beauty of weights training for us more solid members of society is that the muscle we build burns fat, even when we’re not training, so make sure you are in the weights room 2-3 times a week. Focus on the larger muscle groups in your legs, back and chest to build muscle and strength as well as compound exercises and circuit training to really kick your body into fat burning gear.
Many mesomorphs, especially women, fear that just by looking at a barbell our skin will turn green, we start ripping out of our shorts and smashing up a nearby city, but that is a misconception. Building muscle is not necessarily the same as getting bigger. An almost criminally oversimplification is to keep the weights low and the reps high (12-15 per set).
There you have it, your ammunition in the battle to beat your body type. We can use our genetics to build muscle and control our diet and cardio to lose fat. Good luck