Following up on our Body Type series, this blog post will look into the endomorph body type and the best ways to train them.
TRAITS OF AN ENDOMORPH
An endomorph is characterized by being stocky, heavy and rounded while easily gaining fat. Although just because the endomorph type gains fat easily, they also have the ability to gain muscle easily. That’s why I like to call this body-type the “double-edge sword” body type. Training will give the endomorph great muscle gains and weight gains, however with each pound of muscle gained, they also gain fat.
With the proper training regimen and diet, an endomorph can easily see more pros than cons in their body type.
So let’s dive in!
Training for an endomorph is fun! Not only do they gain muscle easier than an ectomorph, but they can also train their muscles groups more often than most. Keeping both the weight and work high will ensure the best results. Here are some tips to keep in mind with your endomorphic training:
- Strive to keep both reps and weight high while lifting. Anywhere between 8-15 reps will both break down the muscle while burning a lot of calories.
- Include cardio frequently in your workout. A stationary bike or a fast walk on a treadmill, at least two times a week, would be a good start.
- Your workouts should be at a high intensity utilizing compound movements. Working out with high-intensity basic movements will increase muscle building and hormones. Such workouts include: squat, bench, dead lift, etc.
The best way for an endomorph to improve their muscle mass in comparison to their fat percentage is to get to the gym! Endomorphs should be in the gym all the time, training repeatedly. Although, just as important as the training is the DIET.
Yes, rest days are important, along with not over training, but the best possible way to do this is to build up muscle mass so that the body has a higher metabolic rate.
Here are some tips to keep in mind with your diet:
- Keep your protein intake between 1g-1.5g per pound of body weight, this will ensure that you have the right amount of protein for muscle growth. At the same time, keep your carb intake limited, not completed depleted but less than your usual intake.
- Increase your saturated and mono-saturated fat intake. I know, I know, aren’t we supposed to be avoiding fat? Not necessarily. These fats help with hormone levels, and the omega-3 fatty acids help with metabolism and heart function, so don’t be afraid to eat up!
- Look for foods with a low glycemic index. Eating these foods will help keep glucose levels down, thus keeping the fat gains down as well.
The best thing to keep in mind as an endomorph is that you’re going to gain muscle easily, just at the expense of some extra fat. Don’t worry! With a proper diet, training program, and cardio routine, you can have great gains and progress!
Have fun, prepare, and get lifting!