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The Endomorph – Hard Losers and Their Training and Nutrition Strategy
Most people who work out but still try to lose body fat are endomorphs. An endomorph is someone with a slow metabolism who is genetically predisposed to store fat easily. Endomorphs are usually, but not always, large-framed with medium to large joints.
Endomorphs sometimes have varying degrees of carbohydrate sensitivity and insulin resistance, so high-carb diets are usually not effective for controlling body fat. Refined and refined carbohydrates, including white sugar and white flour, are especially harmful and convert to body fat faster in endomorphs. Low to moderate carb diets with high protein usually work best for endomorphs.
Some genetically gifted mesomorphs and ectomorphs can eat whatever they want and never gain fat, while an endomorph must eat clean and healthy almost always. This requires the development of a high level of eating habits. Endomorphs are the types who gain body fat quickly if they eat too much or eat the wrong types of food.
Endomorphs often cannot “cheat”. Their metabolism is very unforgiving. Like limiting one or two cheat meals a week. Poor daily eating habits or frequent cheat days will always set them back.
Endomorphs usually have a very difficult time losing fat through diet alone. Even a near-perfect diet sometimes doesn’t work on its own because the endomorph needs the metabolic boost that exercise provides.
A large amount of cardio is almost always necessary for an endomorph to lose body fat. Someone with a low endomorph component can be lean with little or no cardio. Extreme endomorphs usually need cardio every day until the body fat starts to come off.
Sometimes an extreme endomorph (a 7 on the endomorph scale) has trouble losing fat even with a well-designed exercise and nutrition program. Extreme endomorphs sometimes restrict carbohydrates (100 g/day for women, 175 g/day for men) before significant fat loss occurs. You may also need to use a carb cycling technique that alternates high carb days with low carb days to stimulate their slow metabolisms and prevent them from going into starvation mode. Santa Claus is the archetypal endomorph.
Naturally high levels of body fat (often overweight) Usually big-boned, big-jointed, large frame (but not always) Short, tapered arms and legs Smooth, round body contours (round or pear-shaped body) Wide waist and hips Predominant chest. Tendency to constantly store excess calories as fat (overeating is unavoidable) Difficulty losing fat once lost Tendency to lethargy, slow movement, and lack of energy Slow thyroid or other hormone imbalances (sometimes) Very good energy levels Sensitive to carbohydrates (carbohydrates as fat easily stored) Responds better to high protein and low (or moderate) carb diets Naturally has a slow metabolic rate/low set point (burns fewer calories at rest) Sleeps easily and sleeps deeply. Needed for weight loss and body fat loss Weight loss is very difficult (requires a lot of effort) Fatigue and fatigue often describe themselves as a “slow metabolism”. exercise stops, and the tendency to lose fat slowly even on a “clean,” low-fat, low-calorie diet. Often overweight people respond well to frequent, even daily exercise, even if they don’t eat much
Endomorph training and nutrition strategy
When it comes to fat loss, a more well-planned, strategic approach to nutrition and exercise is essential for the endomorph than for any other body type. The endomorphic strategy focuses on high levels of activity and consistency in extreme discipline and eating habits. Many endomorphs also need to limit carbohydrates to a certain level with high protein levels to compensate.
High protein, moderate and low carb
High protein, low to moderate carb diets work best for the endomorph. Endomorphs usually have different carbohydrate sensitivity and insulin resistance. That’s why high-carb, low-fat diets aren’t usually effective. Sugar is the main resistance: Processed and refined carbohydrates, including white sugar and white flour, turn into body fat very quickly in endomorphs because of their effects on the hormone insulin.
Exercise is a MUST
Endomorphs usually have a very difficult time losing fat through diet alone. Even the perfect diet often doesn’t work on its own, because an endomorph needs a boost in metabolism from exercise. An endomorph should do everything they can to stimulate their metabolism, which means combining good nutrition with weight training and aerobic exercise. Dieting without exercise represents a certain failure of the endomorph.
Lots of cardio
Someone with a low endomorph component can be lean with little or no cardio. Endomorphs need more cardio to lose body fat. Most endomorphs lose fat by doing cardio at least 4-5 times a week. Extreme endomorphs usually need cardio every day (seven days a week). All endomorphs tend to put the fat back on if they stop cardio altogether. Often they lose weight successfully, but put it back on if they don’t make a lifelong commitment to exercise.
Increase your overall activity
Endomorphs usually (but not always) tend to be relaxed rather than constantly on the go. Their natural inclination is usually to kick back in an easy chair, while their ectomorph or mesomorph counterpart might “relax” on a 40-mile bike ride.
The best strategy for an endomorph is to stay active and stay active! You need to move! Do some sports or fitness activities in addition to your regular gym routine. If you’re an endomorph, you should get some form of activity almost every day.
Make a lifelong commitment to fitness
Endomorphs should follow a lifelong exercise program and avoid quick fixes or any short-term approach to fitness. Once a long-term goal of body fat and body weight is reached, an endomorph must exercise at least three days a week – for life – to shed fat. This should be done anyway for health reasons, but exercise is essential for an endomorph to maintain the desired body fat ratio. Once you start, you have to keep going or you’ll lose momentum. As you stop exercising, you can be sure that body fat will slowly start to come back. A long “rest” from physical activity is not a good idea. Pick up your pace and keep at it.
The main endomorphic tendency is to keep it light and relaxed. If you are an endomorph, you have to fight this urge and train with high intensity. You have to constantly push yourself. Not only do you have to train almost every day, but you also have to push yourself to train more every day and beat your personal best multiple times. The best endomorph advice I ever heard came from a Zen master; Roshi Philip Kaplo. he said
“Don’t relax your efforts, or it will take you a long time to achieve what you set out to do.”
Increase your exercise frequency
This is important – an endomorph needs to be on the move to keep their metabolic engine revving. Standing too long is the death of an endomorph. The increase in resting metabolic rate from exercise does not last long. For someone with a naturally slow metabolism, the only way to increase it is with a high frequency of exercise.
Increase the duration of the exercise
All fat loss involves burning calories. You need to burn more calories than you consume daily. The most obvious way to burn more calories is to do cardio for longer periods of time. 20 minutes is a recommended starting point for effective fat burning, but for an endomorph, that’s rarely enough. 20 minutes – endomorph care exercise. For maximum fat loss, I recommend 30-45 minutes of continuous aerobic activity, and in some cases you may need to go up to 60 minutes to reach your goal. Once you reach your goal, return to the 20-minute workout for maintenance.
Endomorphs should avoid excessive sleep. They have to get up early. Chances are, if you’re an endomorph, you don’t tend to get up early, and you have the urge to go to bed and go back to sleep often. Resist this claim. Getting up early for morning cardio is one of the best strategies for an endomorph.
Watch less TV
Any pastime or hobby that sticks your backside to the couch is not an endomorph-friendly option, especially if you spend 40 hours or more behind a desk each week. This means that as much TV watching as possible should be replaced with physical rest or exercise (as long as the exercise machine is in front of the TV and you are not on it).
Use exercises that stimulate the metabolism
Weight training that uses large muscle groups, such as the back and legs, is very effective at stimulating the metabolism and stimulating hormones that increase fat burning. For this purpose, high-repetition complex leg exercises (squats, lunges, leg presses, etc.) are especially effective. Exercise classes, yoga, pilates, and similar activities have great benefits, but for an endomorph, this type of activity is NOT a great way to lose body fat. Engage in these activities as a supplement to your regular weights and cardio, but not by themselves.
Always look for something that motivates and inspires you.
Endomorphs sometimes lack motivation, especially in the beginning. The solution is to constantly be on the lookout for anything and everything that motivates and inspires you. Reading biographies. Watch the Olympics, get a workout partner, read motivational books, hire a trainer or personal trainer, rewrite your goals every day, or participate in pre- and post-fitness challenges. Rejoice and burn!
Limit carbohydrates, but never eliminate them completely
The endomorph eating strategy relies on a high protein (and slightly higher) diet with more moderate carbohydrates (similar to the Zone Diet). This is necessary because most endomorphs are sensitive to carbohydrates. People with a normal carb metabolism can consume 50-60% of their total calories from carbohydrates and remain lean, while endomorphs tend to gain fat eating this high carb diet.
Keep fake foods only once a week
The metabolism of endomorphs is very unforgiving. They often cannot get away with “cheating”. Like limiting one or two cheat meals a week. Bad daily habits or frequent cheat days always seem to set them back. Off days should be set aside for special occasions or as rewards worthy of a week of great exercise and nutrition.
Be consistent and persistent
Endomorphs lose body fat more slowly than ectomorphs or mesomorphs. Therefore, endomorphs must be very consistent and meticulous in their eating and exercise habits 24 hours a day, 7 days a week, 52 weeks a year. On and off diet and exercise programs will never work for an endomorph. Endomorphs lose body fat just like everyone else, but it almost always takes some time. Results will come, but not without time and effort. Patience is a trait that all endomorphs should cultivate.
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