Does it sometimes feel as if you’re adding inches to your waist or belly just by breathing?
If the answer is yes, you likely have an endomorphic body.
Typically short, big-boned, and round, endomorph body types have a natural tendency to store fat around their belly, waist, and thighs. Of course, the fact that you haven’t been blessed with the build of a Greek god(dess) doesn’t mean that you can’t turn your body into a work of art. To do that, however, you will need to find a workout routine that is perfectly suited to your body type.
In this article, we will discuss the main physical characteristics of endomorphs and look into the best ways to stay in shape.
What Does Endomorph Body Type Mean?
More than 70 years ago, American psychologist William Sheldon classified people’s bodies into three types according to their shared physical traits. Also known as somatotypes, they are endomorph (round), ectomorph (skinny), and mesomorph (muscular).
Endomorphs have a large frame with narrow shoulders, wide hips, as well as short legs and arms. Their upper arms and thighs are usually fat and are in contrast with their slim wrists and ankles.They also have round heads and round abdomens.
As a rule, people with endomorphic bodies have slower metabolisms.
This means that their bodies can’t burn calories for fuel fast enough. Instead, those calories are converted into fats and stored around the body.
Endomorph women typically store body fat around the waist, buttocks, and thighs. Combined with their naturally narrow shoulders, the wide hips give their bodies a characteristic pear shape. Meanwhile, in endomorph men, most of the body fat tends to stick to the belly.
Due to the relatively short stature that accommodates a lot of muscle and body fat, endomorphic body type in men is often referred to as stocky body type. Despite the somewhat negative connotation of the term, men with a stocky body aren’t necessarily fat – they’re just slightly overweight and are usually hiding a considerable amount of muscle mass underneath a layer of body fat.
Do Endomorphs Gain Muscle Easily?
Endomorphs can gain muscle just as easily as body fat.
If you’re an endomorph, increasing your calorie intake is usually a good way to build muscle mass. However, to prevent your body from turning all those calories into excess body fat, you should lower your intake of carbohydrates in favor of protein and healthy fats.
As a rule, you should get 35% of your daily calorie intake from protein, another 35% from fat, and just 30% from carbs. If you’re unhappy with the results, you can lower your carb intake by another 5% and increase your fat intake accordingly. However, make sure to do it gradually because cutting out carbs drastically all of a sudden could cause temporary health effects like bad breath, fatigue, and headaches.
Do Endomorphs Need Cardio?
Endomorph or not, you need at least one cardio session per week to maintain cardiovascular health.
Due to your body’s tendency to gain and store fat very easily, if you’re an endomorph looking to lose weight, you’ll need considerably more cardio than other body types. To achieve a noticeable fat loss, you may need up to five or six cardio sessions per week.
Even if your goal is to gain muscle rather than lose weight, you’ll still need a few cardio sessions per week. That way, you can reduce your body’s tendency to convert excess calories into fat and ensure that most of the calories you consume are converted into muscle mass.
Can an Endomorph Get Abs?
Goals are instructions to yourself. Setting goals pulls you forward toward the object of your desire.
– Jon Butcher, Author of Mindvalley’s Lifebook Program
Despite their soft physique, endomorphs can get abs without a problem. However, this will require a lot of dedication, not to mention changes to their dietary regimen and often a sizeable weight loss.
If you’re an endomorph, there are certain exercises that can help you get a six pack, including knee crunches for upper abs, leg raises and scissor kicks for lower abs, as well as the plank for the entire core.
The Final Word
If you thought that being an endomorph was a curse, think again. Sure, you’re more prone to gain body fat as an endomorph, but you can also gain muscle mass much more easily than ectomorphs.
With a clear goal in sight and a lot of hard work, you’ll have no problem achieving your dream body.
What are your favorite muscle building exercises for endomorphs? Share them with us in the comments below.