Endomorphs are curvaceous, small-waisted, full-figured, and pear-shaped females. They generally have a smooth, round body, medium-large bone structure, small shoulders, and shorter limbs. They 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.
Many endomorphs have a higher body-fat percentage, putting them at greater risk for developing diabetes, infertility, certain forms of cancer, gallbladder conditions, heart disease, diabetes, hypertension, and depression.
Smart Training Tips
- For endomorphs person, the focus should be on losing fat. From a metabolic perspective, endomorph body types usually have some degree of carbohydrate and insulin sensitivity. You need to be in a negative calorie balance.
- On the exercise front, a broad approach is key for endomorphs to lose weight and keep it off.
- You definitely want cardio in there – steady-state cardiovascular exercise at lower to moderate intensity will burn fat. Incorporate 30 to 60 minutes of steady-state cardio, two to three days a week.
- Once you’ve built up a good level of cardiovascular fitness, add in some HIIT or circuit training. That will get the heart rate up and increase the rate of calorie expenditure per minute, compared with steady-state training. HIIT also increases the metabolic rate, not just during the session but for several hours after the session.
- Endomorphs are more likely to be overweight so think carefully about the type of cardio you do. Weight-bearing exercise can create joint issues, so running all the time might take a toll on your knees, hips, and ankles. Before you’ve lost some weight, maybe look at non-weight-bearing exercises like swimming or cycling.
- Strength training is also really important. Muscle mass is a big indicator of metabolic rate. The more muscle you have the quicker your metabolic rate will be, so you burn more calories at rest. This will help tip the seesaw of calories in versus calories out in your favor.
Train for the right body shape – whether you’re ectomorph, endomorph or mesomorph – and you can outsmart your genes.
Circuit Training Workout #1:
Exercise | Time |
| Squat with overhead press | 50 sec – work |
| Rest | 10 sec – rest |
| Stationary lunge with lateral raise (right leg front) | 50 sec – work |
| Rest | 10 sec – rest |
| Stationary lunge with lateral raise (left leg front holding dumbbells) | 50 sec – work |
| Rest | 10 sec – rest |
| Plié squat/upright row (dumbbells or kettlebell) | 50 sec – work |
| Rest | 10 sec – rest |
| Push-ups with single-leg knee drives | 50 sec – work |
| Rest | 10 sec – rest |
| Plank with triceps extension (dumbbells) | 50 sec – work |
| Rest | 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
Source: https://www.acefitness.org/