The endomorph body type is categorized by several factors. Generally we refer to this body type as the "apple" or "pear" shape. They are known for having a softer body and while they may be muscular, it's often hidden underneath a layer of fat. They sit at the heavier end of the body-type spectrum. Often times an endomorph body type can be the most difficult body type to train and eat for.
An endomorph has the tendency to store fat quite easily. This means they often times struggle with losing weight because their bodies store the fat so quickly and easily. Usually an endomorph will hold on to that fat in their lower bodies, but they can also hold on to it in the middle section too. Their bodies are generally, overall softer than their counterparts.
An endomorph can have a carb and insulin sensitivity, which can increase the issue of easily storing fat. Their metabolism can be sluggish as well, which makes losing the fat even more of a challenge. They must pay attention carefully to what they eat and have an exercise routine in place in order to shed any fat they have stored.
Endomorphs usually have a larger bone structure, which is great for the heavy weight training that's recommended for their bodies. With proper diet and the right exercise, endomorphs can thrive in their given body type.
DIET FOR THE ENDOMORPH
The diet plan for an endomorph should focus primarily on VEGETABLES. It's important to know what kind of vegetables with this body type. Corn and beans in this case would be considered a carbohydrate. It's important for the endomorph to choose vegetables that are higher in fiber as well.
Endomorphs should stick to a low carb diet. Any carbohydrates consumed should be (1) high in fiber, (2) in the form of vegetables if possible: think yams, beans, corn and peas, and finally (3) free from sugars and fats. Following the Paleo diet guidelines is a great way for an endomorph to practice their eating plan.
Eating fresh, unrefined foods is the best option for the endomorph and avoiding any kind of sugar (that's right even in fruit) is ideal. Endomorphs should be eating around 5-6 smaller meals per day to help with their slower metabolism.
Finally, and endomorph should be taking in natural, lower fat proteins such as chicken, turkey and fish. Their diet should consist of about 35% protein and 35% healthy fats. Healthy fats will be helpful in the weightloss process, but shouldn't be consumed more than vegetables.
EXERCISE FOR THE ENDOMORPH
Exercise for the endomorph is going to focus on cardio and heavy weight lifting. Because the endomorph has such a large bone structure, it is perfect for lifting those heavy weights. It's going to be difficult for an endomorph to stay lean, and so they will want to focus on lifting weights that focus on their larger muscle groups.
Don't be discouraged, endomorphs! You have larger, defined muscles, it's just covered up with fat. Once the fat starts being shed, those muscles and definition will shine on through. For this reason, make sure when you take a rest day, you counter it with an activity such as brisk walks or a type of yoga. Keeping active every day will help improve the metabolism of an endomorph.
Endomorphs can also benefit from a lot of cardio. They will want to choose a combination of high intensity cardio sessions (anything that keeps your heart rate higher for a period of time) and circuit training. When choosing a circuit training routine, it's important to have very little rest in between exercises.
This body type can be a tough one to reign in, but it can be done through dedication to diet and discipline to exercise.