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The Endomorph Body Type: All You Need To Know About Diet, Exercise and Weight Loss

by Mindvalley February 1, 2019

According to somatotype theory, everyone can be categorized into one of three main body types.

People with endomorph body type are characterized by shorter stature and higher levels of muscle and body fat than the other two body types.

In this article, we’ll answer all the questions you may have about the endomorph body type.

We’ll explore the best foods and workout routines for endomorphs and you’ll find out how to customize your fitness workout to your endomorphic body type for you to yield the best results.

In this article we will answer the following questions:

  1. What does endomorph body type mean?
  2. Endomorph women vs. endomorph men
  3. Endomorph diet: What dhould I eat as an endomorph?
  4. Endomorph workout: What is the best workout for an endomorph?

Let’s begin!

What Does Endomorph Body Type Mean?

Endomorph is one of the three somatotypes as classified by psychologist William H. Sheldon.

While no two people have the same body, Sheldon concluded that many people share some common genetic traits that determine the main aspects of their physique.

These include the skeletal frame and 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.

What Is The Endomorph Definition?

According to Sheldon’s definition, endomorphs are predisposed to building muscle and fat and have a softer, rounder physique than the other two types.

People with endomorphic body type have round heads and narrow shoulders with shorter legs and arms. They also tend to have round abdomens, slender wrists and ankles, and heavier upper arms, hips, and thighs.

Those with the endomorphic somatotype are more susceptible to weight gain than the other two body types, and often find it difficult to lose weight.

Endomorph Women Vs. Endomorph Men

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, endomorph females 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, endomorph males typically store excess weight in the belly area. This occurs due to a major difference in the 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 Diet: What Should I Eat As An Endomorph?

Because endomorphs have slower metabolisms, 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 carbs 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 these unwanted symptoms, switch to healthy sources of carbohydrates, like fresh fruits, starchy vegetables, and whole grains.

What Should An Endomorph Eat To Lose Weight?

To successfully lose weight as an endomorph, you should adjust your intake of macronutrients.

Macronutrients are the three main groups of foods that provide your body with the energy it needs to function: protein, carbohydrates, and fats.

For optimal results, the endomorph macros look like this: 30% of your daily calorie intake should come from carbohydrates, 35% from high-quality protein, and another 35% from fat.

Depending on your body goals, you can get even more energy from fat (up to 40%) while further reducing your carb intake (25% or more).

But rather than making abrupt dietary changes, you should lower your carbohydrate intake gradually.

Start by removing all unhealthy carbs from your diet, including processed sugars, soft drinks, and refined-grain products like white rice, white pasta, and white bread. Replace them with non-starchy vegetables like leafy greens and whole grains like brown rice and wild rice.

Whole grains are particularly important as they contain plenty of dietary fiber, which takes longer to digest, making you feel full for longer periods of time.

As far as protein is concerned, you should always go for high-quality, lean protein commonly found in chicken, fish, and tofu. At the same time, limit your intake of trans fats and saturated fats in favor of healthy monounsaturated fats found in dietary oils (especially olive oil), avocado, and nuts.

emdomorph diet

How Many Calories Should An Endomorph Eat To Lose Weight?

Regardless of your body type, the best way to lose weight is to ensure that you’re not consuming more calories than your body can burn. That way, you create a caloric deficit, which prompts your body to start burning the fat it has stored in order to produce energy.

If you’re an endomorph looking to lose weight, reducing your daily calorie intake by 200-500 calories should do the trick.

Don’t opt for restrictive diets with fewer than 1200 calories a day because the insufficient caloric intake could put your body into “survival mode” and prompt it to hold on to fat.

How Do Endomorphs Lose Weight Fast?

The rate at which you’ll lose weight depends solely on your metabolism.

However, if you want to accelerate weight loss, you can try one of the following:

  • Eat low-calorie, high-fiber vegetables like broccoli, kale, and spinach.
  • Load up on high-quality proteins from lean meats and fish to stimulate your body to burn more energy.
  • Chew slowly and be more mindful while eating to give your body more time to break up carbohydrates.

Do Endomorphs Gain Muscle Easily?

Due to their slower metabolisms, endomorphs tend to gain fat more readily than the other two somatotypes.

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

If you’re an endomorph looking to bulk up, you can do so by adjusting your calorie intake, tweaking your diet, and adopting a healthy fitness routine.

Depending on your weight, metabolism, and diet, building muscle may take some time, but you should start seeing the results within the first few months.

Are you looking to tighten and tone your muscles without bulking up?

Then the goal is to burn as much body fat as you can while ensuring 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.

endomorph workout

Endomorph Workout: What Is The Best Workout For An Endomorph?

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 your muscles at least three days a week, you will improve your metabolism and train your body to burn calories more efficiently.

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.

Free weight training is another important type of endomorph workout.

That’s because it boosts your metabolism for up to two days after training. 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, start with those that involve multiple muscle groups – squats, deadlifts, overhead presses, and dips.

Ideally, you should complete five repetitions of each exercise for up to five sets per exercise. If you’re a newbie, start slowly and then gradually build up to 20 or so sets per workout.

Over time, you should be able to complete between 8 to 12 repetitions to 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 continues to burn fat thanks to the afterburn effect.


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, 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 a comprehensive workout plan.

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

A Word To Remember

It’s up to you to make your life great.

Whatever your body goals, your success depends on you. Besides healthy eating and working out, mindfulness, meditation, and regular sleep are also important components of a healthy lifestyle.

With hard work and dedication, you can achieve your fitness lifestyle goals.

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by Mindvalley
Mindvalley is creating a global school that delivers transformational education for all ages. Powered by community. Fueled by fun. We are dedicated to ensuring that humans live happier, healthier, and more fulfilled lives by plugging in the gaps that conventional education failed to teach us. We do this by organising real-world events around the world and producing world-class quality programmes in several areas of transformation, including mind, body, and performance.

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