Having trouble finding pants that fit, gaining weight just thinking of food, and feeling like the “fat one” in your group of friends – these are only some of the problems you may have faced as an endomorph.
Endomorphs are characterized by a soft physique, high levels of body fat, and a chubby appearance.
But just because you haven’t been blessed with “fit genes” doesn’t mean that you can’t reach your fitness goals.
In this article, we’ll answer all the questions you may have about the endomorph body type. We’ll also look into the best foods and workout routines for endomorphs.
What Does Endomorph Body Type Mean?
Endomorph is one of the three somatotypes as classified by psychologist William H. Sheldon.
Although no two people have the same body, Sheldon concluded that they share some common genetic traits that determine the main aspects of their physique. These include the skeletal frame, as well as body composition. Based on his findings, Sheldon concluded that all people can be grouped into three categories according to their inherited body types – endomorph, ectomorph, and mesomorph.
According to Sheldon’s definition, endomorphs are naturally chubby with a soft, round physique.They have round heads and narrow shoulders with short legs and arms. Endomorphs also have round abdomens, slender wrists and ankles, as well as fat upper arms, hips, and thighs.
Even though they’re not necessarily obese, endomorphs are often overweight because fat tends to stick to their body. They are thus more susceptible to weight gain than the other two body types,and they also find it very difficult to lose weight. In fact, even if they manage to lose the extra pounds, their bodies will retain all the characteristics of the endomorphic somatotype, though they will be visibly slimmer.
Endomorph Women vs. Endomorph Men
The main difference between female and male endomorphs is the way in which their bodies store fat.
Endomorph or not, women naturally have a higher percentage of body fat than men. Whereas men’s bodies need only 3% of body fat to function properly, women’s bodies need 12%.
When they gain weight, women with endomorph bodies tend to store it around the hips, buttocks,and thighs. This gives them the pear shape that’s become synonymous with the endomorph body type. On the other hand, men with endomorph bodies typically store the excess weight in the belly area.
This occurs due to a major difference in the size of their skeletal frame. You see, men’s bodies are genetically equipped to support more muscle mass, which is why they have a larger frame. Meanwhile, women have naturally wider hips to allow for pelvis expansion during pregnancy.
Endomorph body type in men is sometimes referred to as stocky body type.
While it is often used as a euphemism for “fat”, the term “stocky” can also refer to men who are shorter than average with broad hips and shoulders and a few extra pounds. Stocky men aren’t necessarily fat. Instead, they are built like football players with a large, muscular frame underneath a layer of body fat.
What Should I Eat as an Endomorph?
Endomorphs have slower metabolisms, and their bodies can’t burn calories as fast as other somatotypes.
For this reason, the paleo diet is often cited as the best endomorph diet.
This popular dietary regimen consists of more healthy fat and protein and fewer carbohydrates, which is great because endomorphic body types tend to convert carbohydrates into fat more easily than others.
Some of the foods you’ll eat while on a paleo diet include fruits, vegetables, meat, fish, nuts, seeds, and eggs. At the same time, you will need to avoid processed foods, dairy products, legumes, and trans fats.
Of course, this doesn’t mean that you should cut all sugars from your diet. On the contrary, eliminating all carbs from your diet or drastically reducing their intake could result in complications like fatigue, muscle cramps, rashes, constipation, headaches, and diarrhea. To avoid it, you will switch to healthy sources of carbohydrates, like fresh fruits, starchy vegetables, whole grains, and legumes.
Ideally, your diet should consist of 35% protein, 35% healthy fat, and 30% carbohydrates.
If you’re trying to lose weight, you may gradually reduce your intake of carbohydrates by no more than 5% in favor of healthy fat. Don’t do it abruptly, as your body needs to adjust to your new diet.
Do Endomorphs Gain Muscle Easily?
Unlike ectomorphs, endomorphs can gain muscle rather easily.
However, due to their slow metabolisms, they can just as easily gain fat.
If you’re an endomorph looking to bulk up, you can’t do it without adjusting your calorie intake, tweaking your diet, and shedding any excess pounds first. Depending on your weight, metabolism, and diet, building muscle may take years, but you should start seeing the results within the first few months.
Do you just want to tighten and tone your muscles without bulking up?
The goal is to burn as much body fat as you can while ensuring that all the weight you gain is lean muscle mass. You can only achieve this with the right workout routine that’s fine-tuned to your body type.
What Is the Best Workout for Endomorph?
Free weight training is by far the best endomorph workout.
That’s because it boosts your metabolism for up to two days after training. This, in turn, allows your body to burn more fat than usual rather than storing it around your belly or your waist. So, if you go to the gym three or four times a week, you’ll give your metabolism a perpetual boost.
Similar rules apply to muscle building, whether you’re bulking up or toning.
The more muscle you add, the faster your metabolism will become and the less prone your body will be to storing fat cells. This, in effect, means that you could reverse your body’s natural tendency to gain fat.
As for the concrete exercises you should add to your workout regimen, you should start with those that involve multiple muscle groups – for example, squats, overhead presses, or bench dips. Ideally, you should complete up to five sets per exercise with about four repetitions. Of course, if you’re a newbie, you should start slowly and then gradually build up to 20 or so sets (4×5 sets) per workout.
Over time, you should be able to complete between 8 and 12 repetitions until failure. Once you manage to do that, it’s time to move on to individual muscle groups.
No matter what stage of your workout regimen you’re at, make sure to always take a day off in between workouts. That way, your muscles will have enough time to recover, while your body will still keep burning fat thanks to the afterburn effect.
The Final Word
It’s up to you to make your life great.
– Jon Butcher, Author of Mindvalley’s Lifebook Program
Whatever your body goals, your success depends only on you. Apart from healthy eating and workout, mindfulness, meditation, and regular sleep should also be part of your weight lossregimen. With hard work and dedication, you can achieve your fitness target and start feeling good about your endomorphic body.
What is your endomorphic workout regimen? Share it with us in the comments below.