Do you find it difficult to shed pounds, even when sticking to a regular exercise routine and eating well?
If the answer is yes, you likely have an endomorphic body.
Typically short and big-boned, endomorph body types have a natural tendency to store fat around their belly, waist, and thighs.
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, these three body types are endomorph (round), ectomorph (lean), and mesomorph (muscular).
Endomorphs have a large frame with narrow shoulders, wide hips, and short legs and arms. Their upper arms and thighs are larger in contrast with their slim wrists and ankles.
As a rule, people with endomorphic bodies have slower metabolisms.
This means that their bodies don’t burn calories as effectively as the other two somatotypes. 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, their 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, the endomorphic body type is often referred to as stocky body type.
Do endomorphs gain muscle easily?
Endomorphs 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 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 so gradually because cutting back carbs may instigate temporary symptoms such as 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.
If you’re an endomorph looking to lose weight, you’ll need a little more cardio than the other body types. To achieve more 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 to incorporate cardio into your routine.
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 stocky, heavy physique, endomorphs are definitely capable of developing their abs. However, this will require a lot of dedication, not to mention changes to their dietary regimen.
If you’re an endomorph, there are certain exercises that can help you get a six pack, including:
- Crunches for the upper abs
- Leg raises and scissor kicks for lower abs
- Planks for the entire core
The final word
Being an endomorph poses its own unique set of challenges but also offers plenty of advantages. Sure, you’re more prone to gain body fat as an endomorph, but you can also gain muscle mass much more easily than the other two somatotypes.
With a clear goal in sight and a lot of hard work, you’ll have no problem achieving your fitness goals.
What are your favorite muscle building exercises for endomorphs? Share them with us in the comments below.