How to Stay Fit as an Endomorph: Workout Essentials Explained

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Based on their physical characteristics, all people can be grouped into three body types mesomorph, ectomorph, and endomorph. Endomorphs tend to be on the larger side with short, stocky bodies that are genetically predisposed to fat storage and weight gain.

If you’re an endomorph, staying fit could prove very challenging, but it is by no means impossible. Just look at Beyoncé, J. Lo, Gerard Butler, or Chris Pratt – all famous endomorphs who have achieved a great level of physical fitness by combining a healthy diet with body type-specific endomorph workout.

Here you’ll find out how to customize your fitness routine to achieve your dream body.

Do Endomorphs Gain Muscle Easily?


Due to their slow metabolisms, endomorphs tend to gain fat very easily.

However, with proper nutrition and a good exercise plan, they can grow muscle just as easily.

Whatever your body type, the easiest way to build muscle mass is to up your calorie intake. You have to be very careful if you’re an endomorph, though, because your body can easily turn all those calories into fat and store it around your lower section. Luckily, there is a solution – adjust your macronutrient intake.

What should I eat as an endomorph?

Macronutrients are substances our bodies need to create energy and maintain normal bodily functions.

To spur muscle growth, you should get 35% of your energy from protein, another 35% from healthy, monounsaturated fats, and no more than 30% from carbohydrates. Instead of simple carbs like refined grains (white bread, white pasta, and white rice) and processed sugars, all the carbohydrates you consume should come from high-quality sources like non-starchy vegetables and whole grains. You’ll find good protein in fish, tofu, and chicken, while olive oil, walnuts, and avocado are all rich in healthy fats.

The foods you eat should also contain a lot of dietary fiber because your body will need more time to digest them. You will thus feel full for longer and avoid the risk of gaining weight due to overeating.

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What Is the Best Workout for Endomorph?


Apart from making changes to your diet, you will also need to incorporate exercise into your routine.

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 all your muscles up to three days a week, you will improve your metabolism and train your body to burn calories more efficiently rather and not store them as fat.

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.

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 very easily, 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 an intensive workout plan.

For best results, you should alternate between cardio (three to four days a week) and HIIT or strength 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.

The Final Word


You are what you consistently do. Your habits shape your character.

– Jon Butcher, Author of Mindvalley’s Lifebook Program

When you’re an endomorph, exercise should be a lifelong commitment and not just something you do for a limited time to reach your fitness goal. If you can, you should exercise at the same time every day. That way, you will create a habit of working out, thus making it much easier to stick to your regimen.


Learn How To Shape A Crystal-Clear Vision Of Your Greatest Life For 2019 With Lifebook Founders, Jon & Missy Butcher. Sign Up For This FREE Masterclass Below.


What does your endomorph workout plan look like? Share it with us in the comments below.

Hanna Havryliv

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