How does the endomorph body type affect weight loss. What are the best macronutrient ratios for endomorphs. Which foods should endomorphs prioritize in their diet. How can endomorphs adjust their eating habits for better results.

Understanding the Endomorph Body Type

Somatotyping, a classification system developed by psychologist William Herbert Sheldon in the 1940s, categorizes human bodies into three main groups: ectomorphs, mesomorphs, and endomorphs. While most individuals are a blend of two somatotypes, they usually have one dominant type. For those identified as endomorphs, understanding their unique body composition and metabolism is crucial for developing an effective diet plan.

Characteristics of Endomorphs

Endomorphs typically have:

• A larger bone structure
• A curvaceous or full-figured body shape
• A small waist with a pear-shaped lower body
• A tendency to store fat easily, especially in the thighs, hips, and stomach
• A higher percentage of body fat and less muscle mass
• A slower metabolism compared to other body types

Metabolic Challenges for Endomorphs

Why do endomorphs often struggle with weight loss? The answer lies in their unique metabolic profile:

• Higher sensitivity to calorie consumption
• Slower metabolism, leading to easier fat storage
• Increased carbohydrate sensitivity
• Potential insulin sensitivity, causing quicker conversion of carbohydrates to fat

Optimal Nutrition Strategies for Endomorphs

Despite these challenges, endomorphs can achieve their weight loss and fitness goals by adopting a tailored diet plan. The key is to focus on a balanced approach that takes into account their unique metabolic needs.

Macronutrient Balance for Endomorphs

What is the ideal macronutrient ratio for endomorphs? Research suggests the following breakdown:

• 30% Carbohydrates
• 35% Protein
• 35% Fat

This balance helps manage insulin sensitivity while providing sufficient protein for muscle maintenance and healthy fats for satiety and overall health.

Protein: The Cornerstone of an Endomorph Diet

Why is protein crucial for endomorphs? Protein plays a vital role in maintaining muscle mass, boosting metabolism, and promoting satiety. For endomorphs, including protein in every meal is essential.

Best Protein Sources for Endomorphs

Which protein sources should endomorphs prioritize? Consider incorporating these options into your diet:

• Lean meats (chicken breast, turkey, lean beef)
• Fish (salmon, tuna, cod)
• Eggs
• Legumes (beans, lentils)
• Nuts and seeds
• Greek yogurt
• Protein powder (whey or plant-based)

Carbohydrates: Choosing Wisely for Endomorphs

How should endomorphs approach carbohydrate consumption? The key is to focus on high-fiber, nutrient-dense carbohydrates while limiting simple sugars and refined grains.

Optimal Carbohydrate Choices for Endomorphs

Which carbohydrates are best suited for the endomorph body type? Consider these options:

• Non-starchy vegetables (spinach, kale, broccoli, cauliflower)
• Berries and green apples (in moderation)
• Whole grains (quinoa, brown rice, oats)
• Sweet potatoes
• Legumes

Healthy Fats: Essential for Endomorph Nutrition

Why are healthy fats important for endomorphs? Including high-quality fats in your diet promotes satiety, supports hormone production, and aids in nutrient absorption.

Beneficial Fat Sources for Endomorphs

Which fats should endomorphs incorporate into their diet plan? Consider these healthy options:

• Avocados
• Olive oil
• Nuts and seeds (almonds, walnuts, chia seeds)
• Fatty fish (salmon, mackerel, sardines)
• Coconut oil (in moderation)

Meal Timing and Frequency for Endomorphs

How often should endomorphs eat throughout the day? While individual needs may vary, many endomorphs benefit from eating smaller, more frequent meals to help stabilize blood sugar levels and maintain a steady metabolism.

Suggested Meal Schedule for Endomorphs

What might an ideal meal schedule look like for an endomorph? Consider this sample plan:

1. Breakfast: High-protein meal with complex carbohydrates
2. Mid-morning snack: Protein and healthy fat combination
3. Lunch: Lean protein, vegetables, and small portion of whole grains
4. Afternoon snack: Protein-rich option with fiber
5. Dinner: Lean protein, non-starchy vegetables, and healthy fats

Hydration: A Key Component of the Endomorph Diet

Why is proper hydration crucial for endomorphs? Adequate water intake supports metabolism, aids in digestion, and can help reduce feelings of hunger.

Hydration Tips for Endomorphs

How can endomorphs ensure they stay properly hydrated? Try these strategies:

• Aim for at least 8-10 glasses of water per day
• Start each day with a large glass of water
• Carry a reusable water bottle to encourage regular sipping
• Incorporate hydrating foods like cucumber, watermelon, and zucchini into your diet
• Consider herbal teas as a flavorful, calorie-free hydration option

Exercise Recommendations for Endomorphs

While diet plays a crucial role in weight management for endomorphs, combining nutritional strategies with appropriate exercise can yield optimal results.

Effective Workout Strategies for Endomorphs

Which types of exercise are most beneficial for the endomorph body type? Consider incorporating the following into your fitness routine:

• High-Intensity Interval Training (HIIT) to boost metabolism and burn fat
• Strength training to build muscle and increase metabolic rate
• Low-impact cardio like swimming or cycling for cardiovascular health
• Yoga or Pilates for flexibility and core strength

Mindful Eating Practices for Endomorphs

How can endomorphs develop a healthier relationship with food? Practicing mindful eating can help improve portion control, reduce overeating, and enhance overall satisfaction with meals.

Mindful Eating Techniques for Endomorphs

Which mindful eating strategies can benefit endomorphs? Try incorporating these practices:

• Eat slowly and chew thoroughly to enhance satiety
• Pay attention to hunger and fullness cues
• Eliminate distractions during meals (e.g., TV, phones)
• Use smaller plates to manage portion sizes
• Practice gratitude for your food and its nourishing properties

Supplements to Support Endomorph Nutrition

While a balanced diet should be the primary focus, certain supplements may support the nutritional needs of endomorphs.

Beneficial Supplements for Endomorphs

Which supplements might be helpful for endomorphs? Consider discussing these options with a healthcare professional:

• Omega-3 fatty acids to support heart health and reduce inflammation
• Vitamin D to aid in calcium absorption and support bone health
• Probiotics to promote gut health and support digestion
• Magnesium to support muscle function and energy production
• Green tea extract for its potential metabolism-boosting properties

Overcoming Challenges in the Endomorph Diet Plan

What are some common obstacles endomorphs face when following a diet plan, and how can they be addressed?

Strategies for Endomorph Diet Success

How can endomorphs stay motivated and overcome challenges in their nutrition journey? Consider these tips:

• Set realistic, achievable goals and celebrate small victories
• Plan and prepare meals in advance to avoid unhealthy food choices
• Find healthy alternatives to favorite comfort foods
• Seek support from friends, family, or a nutrition professional
• Practice self-compassion and avoid all-or-nothing thinking

By understanding the unique characteristics of the endomorph body type and implementing tailored nutrition strategies, individuals can develop an effective and sustainable diet plan. Remember that consistency and patience are key, and that small, gradual changes can lead to significant long-term results. As with any major dietary changes, it’s always advisable to consult with a healthcare professional or registered dietitian to ensure your nutrition plan aligns with your individual health needs and goals.

A Simple Way to Finally Lose Weight

Do you ever feel like you only have to look at food and your body naturally puts on weight that is super hard to drop?

If this sounds like you, read on, because this post is all about the endomorph diet plan.

Next time you find yourself in a group of people, look around. You’ll hopefully notice that no two people are built quite the same.

But if you look long enough, you’ll notice most people can be sorted into groups of similar body types.

Everyone knows the importance of a healthy diet and fitness plan, but did you know that depending on your body type, some women’s diets may work better than others?

What are Somatotypes?

Somatotyping is a classification system that was developed in the 1940s by psychologist, William Herbert Sheldon, to categorize the human body into three loose groupings, or somatotypes.

These three types are:

Ectomorphs: Usually have long, lean bodies and have a fast metabolism. They often have a hard time gaining weight and muscle.

Mesomorphs: Naturally muscular and have the ability to lose weight or gain weight easily. They’re often described as having athletic builds.

Endomorphs: This group is usually characterized by a larger bone structure. They generally store up fat easily and often struggle with weight loss.

Sheldon’s research indicated that because we all have different inherited body types, reaching our fitness and weight loss goals requires different approaches, depending on our somatotype.

Most people are a blend of two somatotypes, but will usually have one that is more dominant.

Since ectomorphs are usually naturally lean, and mesomorphs usually lose weight easily, we’re going to focus on all of the rest of us: the endomorphs of the world.

Endomorph Body Type

Endomorphs are usually described as curvaceous, full-figured, small-waisted and pear shaped.

They usually carry their weight in the thighs, hips and stomach rather than being evenly distributed throughout the body.

This kind of fat distribution can make it harder to lose weight than with the other body types.

Famous Endomorphs

If you’re reading this because you identify as an endomorph, you’re in good company!

Some of the world’s most beautiful and celebrated women have been endomorphs.

Think Marilyn Monroe, Beyonce, Jennifer Lopez, Sophia Loren, Lana Turner, Elizabeth Taylor, Jayne Mansfield, Salma Hayek and Sophia Vergara, to name a few.

Is it Harder for an Endomorph to Lose Weight?

Endomorphs usually have a higher percentage of body fat along with less muscle mass, but that doesn’t necessarily make them obese.

It does however, make endomorphs more sensitive to calorie consumption than the other body types.

According to somatotype research, endomorphs have slower metabolisms than ectomorphs and mesomorphs.

And that slower metabolism can cause extra calories to be converted to body fat.

If that isn’t bad enough, endomorphs usually have a degree of carbohydrate sensitivity and may be more sensitive to insulin than the other body types.

Because of this insulin sensitivity, high carbohydrate foods are more quickly converted to sugar and are more likely to be stored as fat.

But don’t despair – knowledge is power and you can fight back using a easy to follow endomorph diet plan.

What is the Best Endomorph Diet Plan?

Endomorphs have to watch what they eat more than the other body types.

Generally, a paleo-like diet, where each meal is built around protein, vegetables, and healthy fat is the best way for endomorphs to eat.

Because endomorphs can be carbohydrate and insulin sensitive, the best plan for this body type also focuses on lowering their intake of simple carbohydrates while upping their protein and healthy fat intake.

What are the best macros for an endomorph?

Try to stick to a 30% Carbohydrate – 35 % Protein and 35% Fat balance with foods from the following categories:

1. Include Protein at EVERY Meal

As an endomorph, make sure you’re eating lean protein with every meal you eat. Protein makes you feel full and takes longer to digest than other foods.

• Lean meat
• Fish
• Eggs
• Beans
• Nuts and seeds
• Protein powder

2. Carbs: Eat Lots of Vegetables

Focus on the “right” kind of carbs.

Most carbs should come from vegetables, the non-starchy, high-fiber kind. High fiber whole grains are also a good choice.

• Spinach
• Kale
• Broccoli
• Cauliflower

These carbohydrates are also considered the “right” kind for endomorphs.

• Fruits in moderation (fruits contain lots of sugar- try berries or green apples)
• Brown Rice
• Quinoa
• Oats

3.

Eat A High-Quality Fat at Every Meal

Fat makes you feel full and good quality fats are healthy too!

Add healthy oil to your salad dressing, eat avocados in a delicious guacamole, saute veggies in grass-fed butter or coconut oil.

Healthy fats include:

• Olive oil
• Avocados and avocado oil
• Grass-fed butter
• Coconut oil
• Nuts/seeds

4. Foods to Avoid on the Endomorph Diet

Stay away from simple carbohydrates like:

• white bread
• white rice
• pasta
• cereal

Also, beware of these foods if you want to lose weight as an endomorph:

• fruit juice
• cookies, crackers, and snack foods
• soda
• processed foods and added sugars

How Should an Endomorph Exercise?

Endomorphs usually have a difficult time losing fat with diet alone.

So along with the endomorph diet plan, a regular combination of cardio and weight training is essential to boost your metabolism and keep the extra body fat at bay.

Muscle building can come easily for this body type, but endomorphs have to work harder to stay lean.

Cardio for Endomorphs

If you’re an endomorph, you should concentrate on combining bursts of fat burning exercise, like HIIT (high intensity interval training), with longer steady-state cardio sessions.

Aim for 2 to 3 HIIT sessions per week for no more than 30 minutes per workout.

As for cardio, try to incorporate 30-60 minutes of cardio two to three days a week.

Weight Training for Endomorphs

Weight training can help build and maintain muscle which boosts your metabolism even after your workouts.

The more muscle your body has, the the more fat it can burn for fuel.

Focus on large muscle groups, compound exercises which use multiple muscle groups at one time, and circuit training with only short amounts of rest time between sets.

Stay Moving

For an endomorph workout at home, try to stay active even when you’re not working out!

Anytime you can add activity to your day, you’ll be helping your metabolism burn that fat.

Walk your dog, bike with your kids to the park, stretch while you’re watching TV – any physical activity is beneficial!

One Last Tip to Boost the Endomorph Diet Plan

Eat slowly at meals! If you’re an endomorph you may be carb sensitive so chew your food thoroughly and let your saliva do its job.

A study of Swedish families indicated that the biggest factor determining variations in BMI between family members had to do with a particular enzyme found in saliva.

Sounds confusing, but all it really means is that the longer you chew your food, the longer this important enzyme has to start breaking down the starch in your foods.

The Bottom Line

Understanding your body type, especially if you are an endomorph, and following the guidelines of the endomorph diet plan can help you meet your fitness goals while you get rid of those extra pounds.

Eat according to the recommendations above, chew your food well and keep moving!

Try Intermittent Fasting if You’re an Endomorph

Intermittent fasting is one of the best ways I’ve found to lose weight. If you’re curious, download my free guide for beginners and see if intermittent fasting can work for you too!

Want to Remember this Post on the Endomorph Diet Plan? Save it to Read Later by Pinning it to your Favorite Health Board!

What Is The Endomorph Diet? Does It Work For Weight Loss?

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If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

Have you ever wondered why some of your friends seem to be able to eat whatever they want without gaining weight, while maybe you struggle with your weight no matter what you eat? Your body type might have something to do with that. 

Different body types may have an easier time building muscle or holding on to excess fat in certain areas. One body type is called an “endomorph” (don’t worry, we’ll explain what that means in a minute!). Some people claim that following an endomorph diet may help you lose weight if you fall into that body type. 

Let’s see what this diet is all about and whether it holds any scientific weight. 

An endomorph is one of three body types, also called somatotypes. 

Psychologist William Sheldon defined these types in the 1940s. Sheldon theorized that a person’s body type was associated with a personality type. Most researchers don’t accept that theory today, but the notion of three distinct physical body types endures in certain circles.

A mesomorph is considered the “ideal” body type—solid and muscular, with a medium frame and more muscle than fat. Mesomorphs easily put on muscle by working out, but they can also add body fat if they don’t watch what they eat (Katzinger, 2020). It’s important to note that “ideal” is by one standard—there is no such thing as an “ideal” natural body type.

An ectomorph has a naturally lean build with less natural muscle than a mesomorph, and a lower tendency to put on weight. Ectomorphs may have a hard time putting on fat or muscle, no matter how hard they work out (Katzinger, 2020). 

An endomorph has a higher percentage of body fat and less muscle mass than a mesomorph. Endomorphs tend to have a rounder body shape and are more sensitive to calorie consumption. They can gain weight easily, tend to store fat, and may have a more difficult time losing weight (Katzinger, 2020).

Some people think that If you have the endomorph body type, it may be more challenging for you to lose weight than your mesomorphic counterpart. 

No matter what body type you are, there is truly only one way to lose weight: burn more calories than you consume. As long as you are doing this, you will lose weight no matter what types of foods you are eating.

There is no “perfect” diet that works 100% of the time for everyone. We all have different needs and schedules—the best diet will be the one you can maintain long-term.  

One option is an endomorph diet that emphasizes lean protein, healthy fats, and complex carbohydrates while limiting simple carbs (white bread, added sugars, and processed foods). This diet shares features with the keto, Mediterranean, and paleo diets. 

Is keto safe? Is it healthy?

The recommendations of this diet are generally suitable for everybody, not just endomorphs. Eating more healthy foods and fewer processed foods is a good idea for anyone. If you’re following it for weight loss, though, it’s essential to have realistic expectations. In general, keeping the weight off is often more challenging than the initial weight loss. People who succeed at attaining a healthy weight typically incorporate lifestyle changes and healthy food choices into their daily routine, rather than following a crash diet for a short period.

Most of the benefits of the endomorph diet come from the weight loss itself. Many people who have an endomorph body type also have obesity (Liu, 2021). Obesity is an epidemic in the U.S., impacting over 40% of the adult population. Having obesity or overweight increases your risk of medical problems like heart disease, diabetes, high blood pressure, and more (Hales, 2020). 

Any diet that helps you lose weight and maintain that weight loss is going to improve your health. One of the benefits of an endomorph diet that emphasizes lean protein, healthy fats, and complex carbs is that many people feel fuller with less food. Why? Because complex carbs like whole grains and veggies are slow-burning sources of energy. Simple carbs like sweets and starchy foods raise your blood sugar levels, burn quickly, and encourage a higher calorie intake, all of which can lead to weight gain. 

Also, healthy fats—such as olive oils, avocados, and fatty fish like salmon—may help you improve cholesterol levels, decrease high blood pressure, and reduce your overall heart disease risk (Sacks, 2017).

Before starting a weight loss diet, consult with your healthcare provider.  

Not much research exists about the endomorph diet in particular, but the main problem with any restrictive diet is sticking to the program. 

If you are used to eating many carbohydrates, it can be difficult to limit them or change your eating habits. Portion control may help you lower your caloric intake without engaging in a very low-calorie restrictive diet. You should avoid diets that are too restrictive as they are harder to follow long-term—you run the risk of “cheating” and eventually giving up on the diet. This could lead to yo-yo dieting. 

The endomorph diet plan emphasizes foods that are high in protein, healthy fats, and complex carbs (and low in simple carbs), including:

• Proteins: beef, chicken, turkey, eggs, salmon
• Dairy: yogurt, milk, cottage cheese
• Fruits: low-carb fruits like berries, melons, avocados
• Vegetables: high fiber vegetables like leafy greens, asparagus, celery
• Grains/starches: complex carbohydrates like whole grains (brown rice, quinoa, etc. ), starchy vegetables (sweet potatoes, squash, etc.), legumes
• Fats: healthy fats like olive oil, avocado, nuts, seeds 

10 foods to help fight depression and 4 foods to avoid

With the endomorph diet and most other diets, you should avoid simple carbohydrates and sugary foods, including:

• Sugary foods like candy, cakes, cookies, doughnuts
• Sweetened beverages like juices and soft drinks
• Simple carbohydrates like white bread or foods with added sugars (like some prepackaged foods)

Every successful weight loss plan should incorporate physical activity such as cardio and strength training, regardless of your body type. The idea is that increasing the amount you exercise helps burn calories.

One type of exercise that an endomorph (or anybody else) may consider is HIIT, which stands for high-intensity interval training. Instead of just getting on a treadmill and jogging for as long as possible (also known as low-intensity steady-state cardio, or LISS), HIIT involves pushing your heart rate up with intense activity such as sprinting, interspersed with lower-intensity recovery periods of jogging or walking. In a typical HIIT session, you might sprint for a minute and slow to a jog or walk for another minute, then sprint again—for a maximum of 20 minutes overall.

Strength training or weight training is also essential for weight loss. Adding weight training to your exercise regimen may increase your lean muscle mass and improve your metabolic rate (how fast you burn calories), especially when combined with cardio or aerobic exercise. By integrating these types of physical activity with lowering your caloric intake, you have a higher chance of losing weight (Swift, 2018).

Like diet plans, no one fitness regimen works for everyone. Talk to your healthcare provider to make sure you aim for fitness goals and routines that are safe for you. There are many options, and you want to select an appropriate approach for your body that you can follow long-term. 

Dieting options, like the endomorph diet, that encourage healthy eating and a reduced caloric intake, may help you lose weight, regardless of your body type. The best meal plan options will be sustainable plans over the long term—avoid diets that are too restrictive, claim significant weight loss in a very short amount of time, or tell you that you can avoid exercising.

As always, check with your healthcare provider before starting a diet or fitness program. 

1. Hales CM, Carroll MD, Fryar CD, Ogden CL. (2020). Prevalence of obesity and severe obesity among adults: United States, 2017–2018. NCHS Data Brief, no 360. Hyattsville, MD: National Center for Health Statistics. Retrieved from https://www.cdc.gov/nchs/products/databriefs/db360.htm
2. Katzinger, J. and Murray, M.T. (2020). Textbook of Natural Medicine – Volume 2 (5th ed). Churchill Livingstone Inc. doi: 10.1016/B978-0-323-43044-9.00201-6. Retrieved from https://www.sciencedirect.com/science/article/pii/B9780323430449002016
3. Liu, X., Li, W., Wen, Y., Xu, G., Zhou, G., Qu, Q., et al. (2021). Obesity and heath-carter somatotyping of 3438 adults in the Xinjiang Uygur autonomous region of China by multivariate analysis. Diabetes, Metabolic Syndrome, and Obesity: Targets and Therapy, 14, 659–670. doi: 10.2147/DMSO.S287954. Retrieved from https://pubmed.ncbi.nlm.nih.gov/33623401/
4. Sacks, F. M., Lichtenstein, A. H., Wu, J., Appel, L. J., Creager, M. A., Kris-Etherton, P. M., et al. & American Heart Association (2017). Dietary fats and cardiovascular disease: a presidential advisory from the American Heart Association. Circulation, 136(3), e1–e23. doi: 10.1161/CIR.0000000000000510. Retrieved from https://pubmed.ncbi.nlm.nih.gov/28620111/
5. Swift, D. L., McGee, J. E., Earnest, C. P., Carlisle, E., Nygard, M., & Johannsen, N. M. (2018). The effects of exercise and physical activity on weight loss and maintenance. Progress in Cardiovascular Diseases, 61(2), 206–213. doi:10.1016/j.pcad.2018.07.014. Retrieved from https://pubmed.ncbi.nlm.nih.gov/30003901/

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What Is the Endomorph Diet? — What Can You Eat on the Endomorph Diet?

When everything seems to have a mysterious double-meaning, it probably comes as no surprise that we think our body shape might provide clues to what foods it wants you to it. For instance, if you’ve been told your body type is endomorph, you’ve probably wondered if there’s a magical diet plan that will bust fat like none other. So is there? We asked nutrition and exercise experts to explain what the endomorph body type is and what the best diet is for an endomorphic person to follow.

First, what is an endomorph body type?

Back in the 1940s, a psychologist and physician named William H. Sheldon created a new method of somatotyping, a.k.a. classifying human bodies into three different groups according to the way they look:

• Endomorphs: typically described as round, soft, or curvy and have a high amount of body fat
• Mesomorphs: typically described as square, muscular, or athletic
• Ectomorphs: typically described as thin and have a low amount of both muscle and fat

“The theory is that everyone can be placed, neatly, into one of these generalized categories, but this is not always the case as many people display characteristic traits of multiple body types,” says Chris Gagliardi, the Scientific Education Content Manager for the American Council on Exercise (ACE) and an ACE certified health coach and personal trainer. For example, he points out that someone with a “pear-shaped” body has a thin upper body and more fat around the thighs and hips, while someone with an “apple-shaped” body has more fat around the waist, but thin arms and legs. “The idea of body types originated to compare body shape to personality and delinquent behaviors,” says Gagliardi. “More current methods of assessment involve looking at objective measurements such as the amount of fat mass and fat-free mass an individual has.”

Okay, what is the endomorph diet?

Since people with this body type are said to have higher levels of body fat, most diets for endomorphs revolve around eating protein and fats while limiting carbohydrates. “I typically recommend to my clients a low-carb diet, but not a ketogenic one, as I’ve found that most of the women I work with find it challenging to maintain a ketogenic diet for a long period of time,” says Rachael Attard, a certified personal trainer and nutritionist and the creator of the 3 Steps to Lean Legs Program. She advises people with an endomorph body to focus on healthy whole-food sources of protein and fat such as fish, lean meat, eggs, beans, avocado, nuts, coconuts, and olive oil.

Endomorphs don’t have to — and probably shouldn’t — cut out carbs completely: Attard says vegetables, sweet potatoes, oats, berries, and legumes are all smart carbohydrate options. “When it comes to carbs, I recommend eating your carbs after your workout as this is when your body uses them to replenish and build muscles, not store fat,” she says. She even created a calculator to help clients figure out how many daily calories they should consume and what portion of them should come from proteins, fats, and carbohydrates according to the person’s height, weight, age, body type, and activity level. “However, the most important part is finding a regimen that works for you and your goals, that does not feel too restrictive or overwhelming,” Attard explains. “This is the only way to maintain a healthy body and lifestyle in the long run.”

Is there any science behind all this?

While a low-carb diet may work for some people with an endomorphic body, it’s not a surefire strategy that will work for everyone with that body type. “Generally, the thought process for this kind of dietary pattern has revolved around altering macronutrient intake based on someone’s body fat to muscle mass ratio,” says Ryan D. Andrews, M.S., M.A., R.D., R.Y.T., C.S.C.S., principal nutritionist and adviser for Precision Nutrition. “To say that there’s robust scientific evidence supporting this dietary pattern as a way to improve public health would be misleading and inaccurate.” Andrews says it’s possible that following an endomorph dietary pattern may help you reach your weight goals, but it could also distract you from addressing your foundational food-related behaviors. “This body-type dieting creates rules and regulations that make day-to-day nutrition choices unnecessarily complicated and restrictive, which may lead to rebound overeating, a preoccupation with certain foods, and can even move someone further away from their goals,” Andrews says. “The most important nutritional behaviors include emphasizing a variety of minimally processed foods, eating plenty of plants, ensuring enough protein, eliminating nutrient deficiencies, noticing and responding to hunger and fullness cues, eating slowly, and staying hydrated with beverages that don’t contain high amounts of added sugars.”

What about exercise for endomorph body types?

It depends on what your goals are! “My personal belief is that it is best to exercise, eat, lead a lifestyle, and adopt habits that will support goal attainment rather than trying to do what is best for your body type,” says Gagliardi. “A primary goal for many endomorphs is centered around weight loss or increasing fitness levels, but when it comes to exercising to reach these goals, it is important to start at a level that allows you to comfortably accomplish what you set out to do.” Essentially, if you aren’t very active right now, it’s vital to start slowly and then build from there in order to avoid injury or burnout. If you’re already active, you’ll have to intensify or change the exercises you’re currently doing if you want to see changes on the scale.

The bottom line:

First, keep in mind “that the body type someone has is a by-product of many different factors including genetics, food choices and amounts, physical activity, stress, trauma, inequalities, sleep, job, social support, and the list goes on,” says Andrews. The good part of that is that you shouldn’t feel like the shape of your body is entirely your doing. The bad part of that is that you’ll likely have to make changes in several aspects of your life if you want to alter your body. But you can change it. “You are not stuck with your body type,” says Gagliardi. “Because body type is based on physical characteristics this means it can be changed.” He notes that those changes take time, consistency, hard work, and adjustments in your behavior, habits, and lifestyle—but it’s possible.

Kaitlyn Pirie
Sr. Editor
Kaitlyn started her career as a reporter in the research department at Real Simple and went on to become a health editor at Family Circle before joining the Hearst team.

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Endomorph Diet Meal Plan and Exercises

The endomorph body type is relatively solid, bulky, and soft. This body type is popular for gaining fat very easily. Endomorphs are normally of a stout build with thick arms and legs. Their muscles are strong, especially the upper calves. Endomorphs find they are naturally strong in leg exercises like the squat.

The endomorph diet is a helpful diet and exercise plan if you fall within an endomorph body type and struggle to control your weight.

What is an Endomorph Diet?

An endomorph diet is one that is designed for people who are bigger-boned and tend to put on weight more easily. Everybody is different, but generally speaking, they fall into three different categories – ectomorphs, mesomorphs, and endomorphs. Ectomorphs are generally tall and thin and have a harder time putting on weight, while mesomorphs tend to be more muscular and athletic, and can easily control their weight. Endomorphs are the final category, and tend to have a larger body type that can gain weight quickly; you may also struggle with your fat levels. While this body type is present in both women and men, women often struggle more with losing their weight. ^{[1] [2]}

Illustration of three different body types Photo Credit: Shutterstock

While mesomorphs are able to build muscle easily, endomorphs tend to react very quickly to the overconsumption of food, often storing those excess calories as fat. For this reason, a specific dietary plan and exercise regimen should be followed if you are an endomorph who wants to take control of your health.

Endomorph Diet Plan

If you intend to follow an endomorph diet, you will need to follow strict guidelines on the types of foods you eat, along with a certain lifestyle and mealtime changes. This diet is not about drastic calorie reduction but is a long-term diet plan to gradually shed weight in a healthy way. According to the American Council of Exercise, if you are an endomorph, you should aim for a diet that comprises 30 percent carbohydrates, 35 percent protein, and 35 percent fat. The fat content should be in the form of healthy fats such as avocado, ghee (clarified butter), grass-fed butter, or olive oil. You should only reduce your caloric intake by roughly 340-500 calories from your normal diet. ^{[3] [4]}

Foods to Include

Tips for an Endomorph Diet

Each meal should have a mix of protein, vegetables, and healthy fats.

• Fill up on veggies: The nutrient density and high level of fiber will help you feel full and prevent overeating. ^[5]
• Eat slowly and mindfully: Enjoy your food and the people around you. Pay attention to the texture, flavor and truly savor the moment. The slower you eat, the more time your body will have to let you know when it’s full.
• Stop eating when you’re 80% full: In Okinawa an established ‘blue zone’ where one of the longest-lived populations are there’s a term for this called ‘Hara Hachi Bu’ which they say before every meal. It means to stop eating when you are 80% full because it takes up to 20 minutes for ‘fullness’ to register in our stomach.
• Prioritize protein: Protein is the macronutrient that makes you feel full the quickest! Also, protein has the largest loss to the ‘thermic effect of food’ of all of the macronutrients; 25% of the calories in protein are lost when converted to energy. Eating protein will help you build muscle, rather than store fat.

Sample Meal Plan

• Breakfast: 2 scrambled eggs, 1/2 avocado, 1 piece of chicken sausage, wilted spinach.
• Lunch: 4 ounces of baked chicken in addition to a salad with a variety of greens and other non-starchy vegetables of choice, and a healthy dressing without added sugar (try to make your own dressing blend at home using olive or balsamic vinegar as the main ingredient)
• Dinner: Homemade chili, 1 cup of steamed broccoli, a hand full of low salted nuts, or low-fat cheese, and natural peanut butter with an apple or a few whole-wheat crackers

Endomorph Diet Exercises

The endomorph diet is not only about eating the right foods, but also about exercising in the right way. If you want to lose weight, you will need to combine cardiovascular exercises with strength training 4-5 times each week. The goal is to burn an additional 250 calories, on top of the 250 calories you shaved off your daily intake of food. Perform at least 30 minutes of physical activity each day. ^[6]

Ideas on Building Strength Training and Cardiovascular Exercise

Consider joining a group training class

• Pick a class that combines both strength training and high intensity work all into one hour a day. This has the added benefit of giving you access to a coach that can help you assure your movements are correct and will not result in injury
• Orange theory
• Bootcamp classes
• HIIT classes (high-intensity interval training)
• Camp gladiator

Build natural movement into your day

• Bike to work
• Take the stairs rather than the elevator
• Walk to the grocery store, to your friends’ house, or to your local park
• Do your own yard work with a push lawnmower
• Join a gym close enough to your work or home that you can walk to and from

Get a Health Coach

• If you’re having trouble staying accountable get a credible health coach that can help you learn how to track your calories, macros, and workouts

How To Get Skinny Legs

This one is for my endomorph girls!

I received A LOT of questions asking me whether it is possible to achieve a lean body and slim down your legs as an endomorph female.

The short answer is- yes, definitely! But, in order to do so, you need to exercise and eat right for your own body type.

It’s worth noting that while endomorph women are blessed with a naturally curvacious body (mostly pear-shaped) that some of us are striving for, it might take them a little bit more time to lean down in comparison to other body types.

In this article, I’ll cover the main diet tips and the best workout regime for endomorph girls.

I will also explain exactly what to do to get a lean body and especially focus on getting slim legs as an endomorph, without bulking up in the process.

What Is An Endomorph Female Body Type?

Endomorph girls have a naturally larger bone structure and are generally curvy, with a higher level of body fat.

They usually have narrow shoulders and wider hips and tend to have a bit shorter limbs compared to the other two body types.

Women with this body type will store most of their fat in their hips, thighs, lower abdomen- instead of distributing it evenly, which is why this body type is often referred to as ”pear-shaped”.

Endomorphic women gain both muscle and fat very easily and it can be quite challenging for some to achieve a lean body through diet alone.

Endomorphs have strong muscles (especially in their lower body) and losing body fat for the endomorph girls will probably take a bit longer compared to the other body types (mesomorph & ectomorph).

How Do You Know If You Are An Endomorph Girl?

This is pretty simple as I have created a free body type quiz which will tell you which body type you are in 2 minutes.

If you confirm you are an endomorph, keep reading to find more details about your perfect diet and exercise regime. 🙂

Who Are Some Famous Endomorph Women?

Before jumping to diet and nutrition for endomorph girls, let’s get some proper inspiration from a few gorgeous endomorph celebrities: Rihanna, Scarlett Johanson, Salma Hayek, Jennifer Lopez, Beyonce, Sofia Vergara (to name a few).

And these women are perfect examples of endomorphs proud of their curves.

I mean you share your body type with Rihanna and Queen B! Own it! 🙂

Now, let’s have a closer look into what you should be eating as a female endomorph to get lean and what would be the ideal workout plan for your body type.

The Best Diet For an Endomorph Girl

Girls with endomorphic/ pear-shaped bodies are more sensitive to calorie consumption than ectomorphs and mesomorphs for example.

Endomorphs must carefully watch their food intake to ensure they don’t consume more calories than they burn.

You should be in a slight calorie deficit, but not too much as you will be working out intensely and need to fuel your body for your workouts.

To work out how many calories you should be eating, read my blog post here, or use a calculator below. It will help you determine your daily calorie intake.

What Should Female Endomorphs Eat Exactly?

The best way to drop body fat is to focus on protein and fats- they are your best friends!

Make sure you’re eating a whole-foods healthy diet that is high in protein and fats and low on carbs.

Good sources of protein include:

• fish
• lean meat
• eggs
• beans
• protein powder
• yogurt

Good sources of healthy fats include:

• avocado
• nuts
• seeds
• nut butter
• olives
• olive oil
• coconut oil
• macadamia oil

Should Endomorphs Eat a High-Carb Diet?

Unfortunately, carbs are NOT your friend.

Your body type typically has a slower metabolism and cannot get away with a high carb diet or too many naughty treats so you must be disciplined.

You still need to eat carbs as they are absolutely essential for your body to function.

But, make sure you’re sticking to a low carb diet and are avoiding processed foods as much as possible.

Good sources of carbs include:

• green vegetables (broccoli, kale, asparagus, romaine lettuce)
• sweet potato
• brown rice
• oats
• berries
• legumes

But, try to make sure your main source of carbs is vegetables.

I would even limit fruit intake (maybe just focus on berries as they are the fruit with the lowest amount of carbs).

The timing of your carb intake is also very important. Ensure that you focus on eating carbs within one-hour post-workout.

Post-workout, your body needs carbs to replenish your body, NOT store fat.

This is the absolute best time to consume carbs, whether it be morning or evening.

How Many Carbs Should an Endomorph Eat?

Because your body does better on a low carbohydrate diet, I would suggest the following macronutrient breakdown:

• 20-25% carbohydrates
• 45-50% fats
• 30% protein

This is quite low in carbohydrates, so it is important to make sure that you are eating carbs that are high in fiber (such as vegetables).

The daily fiber requirements are 15g fiber per 1000 calories.

So, if for example, you eat 1500 calories per day, you should be eating a minimum of 22.5g fiber.

Fiber makes a HUGE difference as to how full you feel (and, of course, your bowel movements) so it should be factored in!

I also have a FREE 7 Day Slim Legs Meal Plan that you’ll find helpful for kick-starting your journey to getting lean!

The Best Exercises For Endomorph Girls

If your goal is to get lean & toned, your number one goal should be fat loss, but if without gaining too much muscle in the process.

Endomorph women find it harder to lose fat, but they can also bulk up easily which can lead to feeling like you just got ”bigger” after you started working out.

Example of a workout plan for Endomorphs:

• Resistance training 3 times per week. K
  Keep your resistance sessions low weight (or body type only) and high rep. Here is an example of a full-body lighter resistance training session that you can do.
• At least 20 minutes of power walking after every resistance training session (to burn more fat)
• 2-3 days of high-intensity cardio only (preferably running)
• Power walking at least 5 days per week (for at least 45 minutes each)
• One rest (or active) recovery day

Related post: How To Lift Weights Without Getting Bulky

Should endomorphic females lift heavy weights?

You should be careful with lifting heavy weights as you can bulk up very easily.

Again, if your goal is to get lean and drop body fat, this might not be ideal for you.

If your goal is to bulk up and gain muscle, then, by all means, go for it!

Otherwise, I recommend sticking to the lighter resistance training sessions using resistance bands and light weights OR bodyweight only workouts.

For some more ideas, check out my free Lean Legs program workouts.

All of the workouts featured on my blog and Instagram are designed to get you lean, without any fear of bulking up, so I can wholeheartedly recommend that you check them out.

Endomorph Cardio Plan For Getting Lean

When it comes to the best cardio for endomorphs, I strongly recommend doing a lot of walking!

Walking is great for endomorphs as it:

• Helps reduce fat on your legs
• Burns calories (more than you think!)
• Won’t bulk you up

Try to do as much power walking as you can; as I mentioned above, at least 5 times per week for 45 minutes per walk.

Also, I’ve written a very detailed blog post on why you should most definitely incorporate walking into your workout routine if you want to slim down your legs.

Is Running Good For Endomorphs?

You should combine low-intensity cardio (walking) with at least 2-3 days of moderate-high intensity cardio only.

Running at a steady pace and on a flat surface will work best for your body type and will help you achieve fat loss in your lower body and slim down your legs.

For the best results, I suggest you give fasted cardio a try.

Some endomorph women (especially if you are shorter) can get bigger legs from running because running, of course, builds some muscle.

If you know this is the case for you or if you are shorter, it might be best to avoid running and stick to power walking instead.

How Many Rest Days Per Week Should Endomorphs Take?

You should have at least one rest day.

Rest is very important to help your body recover and prevent injury. If this program is too much, start out with a less intense program and work your way up.

Don’t get discouraged if you don’t see immediate results. It will take you longer to see a difference, but you just need to persist!

Your legs will probably be the last place that you see any weight loss (this is normal for most females), so if you’re seeing fat loss in your upper body and stomach, then keep going!

That means you’re on the right track to getting rid of that stubborn fat on your legs!

Everyone is different, but it may take up to 8 weeks to see any noticeable difference.

So, my lovelies, there you have it – how to get lean legs – endomorph female tips. Try it out and let me know if you liked it!

The Best Way to Slim Down Your Legs as An Endomorph Girl

If you really want to slim down your legs and transform your whole body from bulky to lean and toned, you should check out my 3 Steps to Lean Legs Program!

My program has 3 different versions, one for each body type. That way, you can be sure you’ll get the best possible results. 

It combines cardio with resistance training and it has a complete 8-week meal plan tailored to an endomorph female. 🙂

Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm-up to cool down.

Just look at some of my gorgeous endomorph Lean Legs girls’ results!

To find out more about my 3 Steps to Lean Legs Program click the link below:

https://www.rachaelattard.com/skinny-legs-ebook/

To find out more about my FULL-LENGTH VIDEOS, follow this link: 

https://www.rachaelattard.com/lean-legs-video-course/

Love,

Rachael xx

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

Personalized Meal Plan Built For Your Body Type

4 Easy Tips for an Endo Meso Body Type

As an endo meso, you have excellent genes for gaining muscle. But you also gain fat faster than most.

For you, nutrition is super important. And you’ll need to have it dialed in to reach your fitness goals.

 The good news is, it doesn’t have to be complicated! With my simple 4 part nutrition framework, you will build muscle and burn fat.

1. Proper Calorie Balance

First, and most important, is finding your personal calorie balance.

Often, endo mesos actually undereat in an effort to get rid of their stubborn fat. However, undereating is counterproductive and has disastrous effects on your metabolism.

Therefore, you need to find a calorie target that helps you get lean without crashing your metabolism.

2. Healthy Food Choices

Next, the type of food you eat is the easiest change you can make to reach your fitness goals. Try to add more natural whole foods to your diet. And avoid processed or pre-packaged foods.

Healthy foods are more nutrients without empty calories. Exactly what you need to burn fat and build lean muscle.

Get the Healthy Grocery List

3. Simple Carb Cycling

Another key aspect of nutrition is macronutrients – specifically carbs.

Alternating days of low and high carbs is called carb cycling. Low carb days burn more fat. While high or medium carb days give you energy when you need it.

In addition, carb cycling promotes metabolic flexibility. In other words, you get better at burning both carbs and fat for fuel.

5 Awesome Benefits of Carb Cycling

4. Intermittent “Fasting”

Lastly, you can use intermittent fasting to get lean and muscular. This is the concept of eating less for designated periods of the day. Then eating most of your calories in a certain time frame.

However, intermittent fasting isn’t magic on its own. It simply helps to lower blood sugar for part of the day.

When to Eat to Burn Fat & Build Muscle

Also, it’s important to realize that you don’t have to fast entirely. You only need to keep carbs and calories lower outside of your feeding window.

The Truth about “Body Type Dieting“ for Ectomorphs, Endomorphs, and Mesomorphs

Can body type—whether ectomorph, mesomorph, or endomorph—determine what sports suit you best, as well as what you should be eating to fuel your activities? The answer isn’t black and white. Nutrition science is notoriously confusing, which invariably leads to debates about what works—and what doesn’t.

Eating for your somatotype, or body type—“soma” is Greek for “body”—is one of the most heavily debated nutrition topics in our community.

At Precision Nutrition, we’ve found that people tend to fall into one of two categories on this subject.

• They place way too much importance on body typing.
• They dismiss body-type as complete pseudoscience.

On both sides of the debate, we’ve also found that people buy into myths, such as:

“Everyone should eat according to their body type.”

Or…

“No legitimate scientist would ever use body typing.”

Like so many hotly-contested topics, the truth lies between the two extremes.

Here’s the truth: For most people, body type eating isn’t necessary or important. 

For them it’s just not the most effective tool for their needs and goals.

So why bother discussing it?

Because this is also true: Based on our work with more than 100,000 clients, we’ve discovered that body type eating can benefit some people in a couple of highly specific situations. This is especially true when foundational nutritional strategies aren’t enough to get these individuals all the way to the finish line.

In this article, we’ll explain:

• the origins of body typing
• what science reveals about body typing
• how to know if a body type diet is right for you (or your clients)
• how to try body type eating for yourself (if desired or appropriate)

++++

You’ve probably heard about three body types. What you may not know: countless types exist.

In the 1940s, psychologist Dr. William Sheldon came up with the idea of somatotypes. (In case you missed it earlier in the article, somatotype is just another word for body type).

Originally, Sheldon thought body size and shape helped to determine personality traits such as assertiveness, aggressiveness, shyness, and sensitivity.

He was wrong.

But his three main body type classifications (endomorph, mesomorph, and ectomorph) live on, though they’ve evolved—for the better.^1-5

According to Sheldon’s definitions:

Ectomorphs were thin, narrow, delicate, fragile, linear, and poorly muscled.

Endomorphs were soft, round, pudgy, and overweight.

Mesomorphs were broad-shouldered, narrow in the waist and hips, muscular, compact, and athletic.

Sheldon determined those types based only on height and weight, and front, side, and back photos (known as photoscopy). But other scientists soon rightly criticized this method as unreliable and subjective—because it was.⁶

Eventually, Barbara Honeyman Heath Roll and Lindsay Carter developed the currently used method for evaluating body type. It assesses and scores body type based on 10 distinct measurements.^6-8. According to their method:

Endomorphy is relative fatness or leanness as determined by the sum of three skinfolds taken at the triceps, subscapular, and suprailiac. The higher the sum of these folds, the higher the endomorphy score.

Mesomorphy is muscle mass relative to height. It’s determined by the width of the elbow and knee, flexed arm circumference corrected with triceps skinfold, and calf circumference corrected with medial calf skinfold.

Ectomorphy is the lack of body mass (body fat and muscle mass) relative to height and is determined using someone’s height and weight.

Once calculated, these values are plotted on a tri-axial graph to determine a person’s somatotype.^9,6 

Compared to Sheldon’s approach, the Heath-Carter method more closely resembles a body composition measurement, providing a more accurate description of a person’s ratio of fat to muscle to bone.¹⁰

It also allows for a wider variety of body types, such as mesomorphic ectomorphs or endomorphic ectomorphs (what some people refer to as skinny-fat). As you can see on the graph below, the typical gymnast might be more mesomorphic and the typical sumo wrestler more endomorphic, but neither falls 100 percent into one category or the other.

So despite what many think, the Heath-Carter method is actually highly individualized. Still, even though nearly everyone is a mix of body types, most folks can find their general tendencies in one of the three groups. 

And no matter which group someone resembles, they’re not stuck. They can change their body type. For instance, bodybuilders mistaken for “natural” mesomorphs may actually be endomorphs who’ve trained and dieted hard. Or they could also be ectomorphs who’ve spent years guzzling protein shakes and lifting weights.

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Your body type is not a life sentence.

Somatotype describes body components like fat mass, lean mass (muscle), and the ratio between the two—not unlike measuring someone’s body composition. That’s why, over the years, somatotype has become an assessment tool for medical professionals and researchers, similar to body mass index (BMI). While neither is a perfect system, both BMI and somatotype are simpler and more affordable than other measurement tools, which makes them accessible to more people.

That’s why, just as BMI can change over time, so can body type.

It’s just a tool used to describe someone’s body. That’s it. Like BMI, body typing gives you an idea of whether someone who is 200 pounds and 5’10” is obese, very muscular, or somewhere in between, which can be valuable in a clinical or coaching setting. It helps you to know, for example, how someone’s body is truly affecting their health. 

Over the years, researchers have tested whether somatotypes correlate to other measures or traits. So for example, researchers have looked into questions like:

• Is there an association between somatotypes and personality? Sorry Dr. Sheldon, but no. As it turns out, people with ectomorphic bodies are not the only ones who feel self-conscious. Similarly people with mesomorphic body types don’t necessarily take more risks than people with other body types. In other words, we all have a body and we all have a personality, but our bodies do not necessarily influence our personalities and vice versa.
• Is there an association between somatotypes and genetics? Yes. Based on studies that looked at identical twins, we know that mesomorphy and ectomorphy are both highly linked to genetics (both about 70 percent) while endomorphy is much lower (30 percent). For a comparison, height has a heritability of about 80 percent.^11,12
• Is there an association between somatotypes and athletic performance? Yes. Research has linked somatotypes with the fast-twitch muscle variation of ACTN3, the only gene associated with power athletes. Mesomorphs are more likely to have this “fast” gene than other body types, which may explain why sprinters tend to fall into the mesomorphic body type.^13-16 Elite marathon runners tend to be ectomorphs while elite sumo wrestlers are usually more endomorphic.^17,18
• Is there an association between somatotypes and cardiovascular disease? Yes. Because of this, you may be more or less likely to develop high blood pressure, elevated cholesterol, and other heart disease risk factors. Here’s why. Fat and muscle both serve as endocrine organs that produce hormones and proteins. Fat makes substances called adipokines, and skeletal muscle makes myokines.^19-22 A recent study suggests that these substances regulate high blood pressure (hypertension) reciprocally. Overall, myokines (from muscle tissue) seem to decrease hypertension while adipokines (from fat tissue) increase it.²³

Should you eat for your body type?

Mostly no.

Before we explain why, we first want to get really clear about our own stance on this—and how it has evolved. In the past, we’ve used body typing as a tool to guide advanced clients, and coaches working with advanced clients (i.e., clients who had already mastered nutrition fundamentals and had higher-level performance or aesthetic goals). In the 3rd Edition of our Level 1 Certification textbook (which was written and released in 2016), we wrote:

“Importantly, these are just general conceptual categories—principles that can potentially help us target our nutritional strategies. Body types are not ‘carved in stone.’ They’re not the basis for ‘nutritional rules,’ nor are they any specific system…

Body types are a proxy for thinking about possible differences in metabolism, activity types, and nutritional needs. As a coach, you can create some working hypotheses using body types, which you can then test.”

But, in our brand-new 4th edition textbook, we completely removed references to body typing. Why? It’s not because we don’t think body typing has value. It does—for a few people. But, for the vast majority of people, body typing creates more questions than answers.

For the average person who just wants to look and feel better, body typing serves as a giant distraction. It also makes nutrition unnecessarily complicated. For these people, much simpler and more approachable strategies work beautifully, and frankly, better. That’s why we now recommend body typing only as a third step in a multistep progression.

So who does benefit from body typing? Two types of people generally fall into this camp: High-performance athletes and people who couldn’t achieve their goals through foundational strategies alone.

In those very rare cases, altering macronutrient breakdowns based on body type (or more specifically, fat to muscle ratio) can be an effective strategy, but only after someone has mastered the fundamentals. 

Which brings us to… the fundamentals.

(Want more deep insights and helpful takeaways on the hottest health and nutrition topics? Sign up for our FREE weekly newsletter, The Smartest Coach in the Room.)

Step 1: Master foundational nutrition habits.

The following simple and accessible strategies can help most people reach their goals. Try these for yourself or your clients first.

Consume mostly whole foods. Whole foods include fresh fruits and vegetables, whole grains, beans and legumes, whole fresh cuts of meat and poultry, seafood, and nuts and seeds. Choose whole foods over processed ones whenever possible, aiming to make small improvements to each meal rather than doing a giant overhaul all at once. For example, can you add more veggies to your fast food sandwich? How about eating a side salad with dinner? Before you reach for a crunchy, processed snack food, consider whether crunchy fruit (apple slices, for example), veggies (cucumber slices), or nuts (roasted almonds) could hit the spot.

Eat slowly. This practice will help you become more aware of what you eat, how much you eat, and why. You’ll also learn to eat less—automatically—because you’ll tune into your natural fullness cues. To do so: slow down as much as you can. Before you dig in, notice what you have chosen. Take a bite. Chew slowly. Take in the scent, texture, taste, and temperature. Put your utensils down or take a sip of water. Then have another bite as you attempt to slow down and savor the meal. And don’t worry if you find it challenging to slow down. Just like all new habits, this takes practice. (For more details about eating slowly, check out this 30-day challenge.)

Eat until you’re satisfied—but not stuffed. If you’re trying to lose weight, this strategy can help you to eat less without feeling deprived. Your goal: to stop eating after hunger dissipates, but before you’re completely full. On a 1 to 10 fullness scale, you’re aiming for an 8—or about 80 percent full. And don’t worry. You don’t have to get it right away. For your first meal, you might simply pay attention to how your level of hunger changes as you eat and progress from there. Whenever you eat until you’re uncomfortably full, forgive yourself and just keep trying. Over time, you’ll get the hang of it. And eventually, with enough practice, this will become more automatic.

(Note: if you want to maintain your weight, aim for about 90-100 percent full. If you are trying to put on mass, eat beyond fullness, until you are slightly uncomfortable—roughly 110-120 percent full.)

Emphasize protein and vegetables. Emphasizing these two categories at meals will help you lose fat, build muscle and strength, feel full, dial down hunger, and improve your health. For most people, this means aiming for 1-2 palm-sized portions of lean protein, and 1-2 fist-sized portions of vegetables at most meals. (Hate veggies? This article can teach you how to love them.)

Those four practices take most people from point A to point B. If you or your client have been following all four practices 80 to 90 percent of the time (which is the sweet spot for progress) and are still not making desired progress, it’s time for step 2.

Step 2: Track your food intake.

If the four practices listed in step 1 are not enough, you or your client may need to track your food intake. For example, you may need to consume fewer portions (for weight loss) or consume more portions (to gain weight). In either case, you’ll need an eating system to help you stay on track.

Many eating systems exist, from calorie counting to macro counting and more. (Read about the pros and cons of each). At Precision Nutrition, we recommend hand portions for most because they quickly and easily help people to determine the right portions for them. Sure, hand portions are not as precise as weighing and measuring food, but this system is close enough to help most people see results without a lot of fuss (in our experience it’s about 95-100% as accurate).

To get started, plug your or your client’s age, weight, and other data into our free Precision Nutrition Calculator. It will generate customized hand portions for each meal as well as provide a personalized comprehensive report and eating plan.

Before moving on, we want to take a moment to be completely clear about one thing: most of our clients stop right here. They don’t move on to step 3. For them, the first two steps offer everything they need to reach their goals.

Step 3: Modify your macros based on your goals and/or body type.

This is where your body type may come into play—sort of.

But we first want to reiterate an important point: Most people don’t need to eat specific macros for their body type, and that’s okay. 

It really is.

So only move onto step 3 once you or your client have been consistently following fundamental nutritional practices for months—if not years—and still need to make further progress.

We’ve found that two types of people tend to need step three to get themselves over the finish line. These clients include:

• People whose body type interferes with their goals. It really is harder for an endomorph to lose weight, for example, than an ectomorph. Conversely, it’s also more difficult for an ectomorph to put on muscle than it is for an endomorph. Usually consistently implementing step 2 (described above) is sufficient. But in the rare case it’s not, step 3 can help.
• High-level performance athletes such as powerlifters, bodybuilders, and marathon runners. For these people, a customized macro plan—with personalized percentages of carbohydrates, fats, and proteins—can make the difference between performing “meh” and reaching a personal best.

If you already know your body type, great. If you don’t, no biggie. You read that right. Just don’t worry about it. There’s no need to find a pair of calipers and a tape measure. All you need to know is this: your goal. That’s because the most common goals align with eating strategies created for specific body types. Find your goal below, along with the corresponding body type and eating strategy.

Goal: Lose Fat

Typical body type: Endomorphic

Though this eating plan is based on the endomorphic body type, it works for anyone with a fat loss goal, including mesomorphic athletes who just want to shed some fat in order to get completely shredded.

To reach this goal, use these approximate macros:

• 35 percent protein
• 25 percent carbohydrates
• 40 percent fat

Don’t get hung up on the math. Just think: more fats and protein, fewer carbs. If you need to eat during exercise (because you’re really pushing yourself beyond 60 minutes of sustained high effort), gravitate toward protein powder or essential amino acids (EAAs), reserving carbohydrate sports foods (such as gels and sports drinks) only for the most strenuous sessions lasting  (Think: an all day soccer tournament, a marathon, a powerlifting competition, or a long, grueling ride in intense heat). For carbohydrate intake at meals, focus on whole, minimally-processed, carbohydrate-dense foods—and limit your consumption of starches and fruits, aiming for about a 4:1 veggie-to-fruit ratio (four vegetables for every 1 fruit.)

Using our hand-portion system, a general framework for this looks something like:

• 1-2 palms of protein dense foods at each meal
• 1-2 fists of vegetables at each meal
• 1-2 cupped handfuls of carb dense foods at each meal
• 3-4 thumbs of fat dense foods at each meal

Goal: Push Endurance or Gain Muscle

Typical body type: Ectomorphic

If you’re doing high-volume exercise such as long-distance running or cycling, this is the plan for you. You’ll consume macros designed for the slender ectomorphic body type (lack of muscle, lack of fat), whether you are a natural ectomorph or not. Even if your body type is more mesomorphic, you’re more likely to reach this goal if you follow an ectomorphic-style diet that includes proportionally more carbohydrates, less fat, and moderate protein.

This plan is also ideal if you are or think of yourself as a “hard gainer,” as you need ectomorphic-style eating to consume enough calories to overcome your body’s resistance to putting on weight / muscle. Remember: true ectomorphs tend to lack both fat and muscle. To pack on muscle, it helps to consume more carbohydrates, less fat, and moderate protein. In other words, you’re looking at the same macro strategy as an endurance athlete. Specifically, that looks something like:

• 25 percent protein
• 55 percent carbohydrates
• 20 percent fat

Don’t drive yourself crazy with macro math. Just think “more carbs and fewer fats”. Whenever possible, try to consume carbohydrates (such as sports drinks and high sugar foods) during or after your workouts. For carbohydrate intake at your meals, eat whole, minimally-processed, carbohydrate-dense foods liberally, aiming for about a 2:1 veggie-to-fruit ratio. (In other words, for every 2 servings of veggies you consume, have a serving of fruit.)

Using our hand-portion system, a general framework for this looks something like:

• 1-2 palms of protein dense foods at each meal
• 1-2 fists of vegetables at each meal
• 3-4 cupped handfuls of carb dense foods at each meal
• 1-2 thumbs of fat dense foods at each meal

Goal: Boost power

Typical body type: Mesomorphic

Need more explosive power to knock off your next WOD or boost your hockey, soccer, sprinting, or basketball game? Then you’ll want to eat like a mesomorph (low fat, high muscle) so you can add muscle while staying lean.

Follow a mixed diet, consisting of balanced carbohydrates, proteins, and fats. Specifically, we’re talking about:

• 30 percent protein
• 40 percent carbohydrates
• 30 percent fat

Consume fast-digesting carbohydrate-dense foods and/or drinks during intense exercise sessions, as needed. During meals, your carbohydrate intake should focus on whole, minimally-processed, carbohydrate-dense foods, in moderation, aiming for about a 3:1 veggie-to-fruit ratio. (In other words, three veggies for every one fruit serving).

Using our hand-portion system, a general framework for this looks something like:

• 1-2 palms of protein dense foods at each meal
• 1-2 fists of vegetables at each meal
• 2-3 cupped handfuls of carb dense foods at each meal
• 2-3 thumbs of fat dense foods at each meal

Step 4: Adjust as needed

The first few steps will help most people reach their goals. But there are always outliers.

If you or your client still have a way to go—despite consistently sticking with steps 1 to 3—that doesn’t mean you’ve done anything wrong.

It just means you need a personalized nutrition approach.

And the only way to find the best nutrition approach for you or your client’s unique needs is to do this: experiment.

Try a new eating strategy. Observe how it works (or doesn’t work). And either maintain or adjust from there, depending on the outcome.

And consider signing up for coaching—so you can work closely with a professional who can help you to see your blind spots, suggest new alternatives, and stay motivated.

Here’s a quick recap.

If you or your client are brand new to the world of healthy eating: Don’t worry too much about body types and macros. Start with the fundamental nutrition practices: choose whole foods, emphasize vegetables and lean proteins, eat slowly, and end meals when you’re 80 percent full or just satisfied.

If you’ve mastered the fundamentals, but want to lose more weight or gain more muscle: Reduce/increase your calorie and macronutrient consumption. Our Nutrition Calculator and hand-portion system can help.

If you’re a performance athlete: It may be time to try body type eating—with body type and goal-specific macros. Figure out your goal (lose fat, gain muscle, boost endurance, add power) and/or your body type (endomorphic, mesomorphic, ectomorphic) to find the best macro plan for you. (See step 3 for details.)

If you’ve tried everything and none of it is working: Experiment. If you’ve used a strategy in the past and it didn’t work, then don’t do it again. Try new strategies, track your progress, and adjust from there.

References

Click here to view the information sources referenced in this article.

1. Sheldon WH, Stevens SS, Tucker WB. The varieties of human physique: An introduction to constitutional psychology. Harper; 1940.
2. Hood AB. A study of the relationship between physique and personality variables measured by the MMPI. J Pers. 1963 Mar;31:97–107.
3. Brodsky CM. A Study of Norms for Body Form-Behavior Relationship. Anthropol Q. 1954;27(4):91–101.
4. Child IL. The relation of somatotype to self-ratings on Sheldon’s temperamental traits. J Pers. 1950 Jun;18(4):440–53.
5. Smith HC. Psychometric checks on hypotheses derived from Sheldon’s work on physique and temperament. J Pers. 1949 Mar;17(3):310–20.
6. Carter JEL, Lindsay Carter JE, Heath BH. Somatotyping: Development and Applications. Cambridge University Press; 1990. 503 p.
7. Heath BH, Carter JE. A modified somatotype method. Am J Phys Anthropol. 1967 Jul;27(1):57–74.
8. Heath BH. Need for modification of somatotype methodology. Am J Phys Anthropol. 1963 Jun;21(2):227–33.
9. Carter JE, Rahe RH. Effects of stressful underwater demolition training on body structure. Med Sci Sports. 1975 Winter;7(4):304–8.
10. Slaughter MH, Lohman TG. Relationship of body composition to somatotype. Am J Phys Anthropol. 1976 Mar;44(2):237–44.
11. Peeters MW, Thomis MA, Loos RJF, Derom CA, Fagard R, Claessens AL, et al. Heritability of somatotype components: a multivariate analysis. Int J Obes. 2007 Aug;31(8):1295–301.
12. Reis VM, Machado JV, Fortes MS, Fernandes PR, Silva AJ, Dantas PS, et al. Evidence for higher heritability of somatotype compared to body mass index in female twins. J Physiol Anthropol. 2007 Jan;26(1):9–14.
13. Ryan-Stewart H, Faulkner J, Jobson S. The influence of somatotype on anaerobic performance. PLoS One. 2018 May 22;13(5):e0197761.
14. Hopper DM. Somatotype in high performance female netball players may influence player position and the incidence of lower limb and back injuries. Br J Sports Med. 1997 Sep;31(3):197–9.
15. Carter JE, Ackland TR, Kerr DA, Stapff A. Somatotype and size of elite female basketball players. J. Sports Sci., 2005 Oct; 23(10):157-163
16. Gualdi-Russo E, Zaccagni L. Somatotype, role and performance in elite volleyball players. J Sports Med Phys Fitness. 2001 Jun;41(2):256–62.
17. Vernillo G, Schena F, Berardelli C, Rosa G, Galvani C, Maggioni M, et al. Anthropometric characteristics of top-class Kenyan marathon runners. J Sports Med Phys Fitness. 2013 Aug;53(4):403–8.
18. Malina RM, Bouchard C, Bar-Or O. Growth, Maturation, and Physical Activity. Human Kinetics; 2004. 712 p.
19. Pedersen BK, Febbraio MA. Muscles, exercise and obesity: skeletal muscle as a secretory organ. Nat Rev Endocrinol. 2012 Apr 3;8(8):457–65.
20. Williams SRP, Goodfellow J, Davies B, Bell W, McDowell I, Jones E. Somatotype and angiographically determined atherosclerotic coronary artery disease in men. Am J Hum Biol. 2000 Jan;12(1):128–38.
21. Mozumdar A, Roy SK. Somatotype of the individuals with lower extremity amputation and its association with cardiovascular risk. Anthropol Anz. 2008 Mar;66(1):99–116.
22. Herrera H, Rebato E, Hernández R, Hernández-Valera Y, Alfonso-Sánchez MA. Relationship between somatotype and blood pressure in a group of institutionalized Venezuelan elders. Gerontology. 2004 Jul;50(4):223–9.
23. Chen K, Zhou M, Wang X, Li S, Yang D. The Role of Myokines and Adipokines in Hypertension and Hypertension-related Complications. Hypertens Res. 2019 Oct;42(10):1544–51.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that’s personalized for their unique body, preferences, and circumstances—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification.

Bone is wide: training and diet for an endomorph

Endomorph is a man of large build

People who have had problems with excess weight all their lives heard from their grandmother in childhood the phrase “You are not fat, you just have a wide bone.” Loving relatives try to convince that excess weight and large dimensions are not a disease or a deficiency, but a feature of the body.

About three body types – ectomorphic, mesomorphic and endomorphic – they talk about at school.

Endomorphs really have a more massive skeleton and tend to gain muscle and fat mass.They are characterized by a rounded shape, a high percentage of body fat, a large physique and a slow metabolism. Endomorph women tend to accumulate fatty tissue in the thighs. Their body shape resembles a pear.

Anyone can experience weight problems due to malnutrition and metabolic disorders. Therefore, to determine the characteristics of your body, it is worth undergoing a medical examination.

If everything is in order with your endocrine system, you try to adhere to a healthy diet and do not neglect moderate physical activity, but you still have a dense physique, most likely you are an endomorph.

Place your thumb and forefinger around your wrist. If your fingers are not touching, you are probably endomorphic.

Many owners of impressive dimensions begin to be proud of them and do not want to become “ordinary” people. However, being overweight leads to problems with the cardiovascular system and the musculoskeletal system.

With the help of a specially selected regimen of physical activity and proper nutrition, you can emphasize the advantages of a large physique and effectively resist diseases.

Training

Any beginner athlete wants quick results. It is easiest for an endomorph to increase muscle and strength. Because of this, the athlete trains with weights close to the maximum, and performs a small number of repetitions: from 5 to 10. At the same time, he can ignore aerobics, but together with the muscle mass, the endomorph gets a side effect – fat deposits.

It is especially worth watching the waist volume. Researchers from the American Cancer Society, led by Dr. Eric Jacobs, found that, regardless of body mass index, with a waist volume above 110 cm in men and 95 cm in women, the risk of death doubles.

Gennady Khripach in the book “Bodybuilding. A modern approach ”recommends endomorphs to train in a split system: two or three workouts in a row, then one day of rest.

During your workout, combine strength and aerobic endurance exercises in that order. This approach will provide both muscle gain and fat loss.

The intensity and nature of training depends on what result you want to get: improve your physical fitness or achieve certain sports performance.Therefore, it is important, especially at the initial stage, to consult with a trainer.

These are the basic principles on which an endomorph training program should be based.

• Mandatory aerobic warm-up before strength training (10-15 minutes).
• Each upper body exercise should contain 4-6 sets of 10-15 reps.
• Load your lower body for 15-25 sets.
• Breaks between sets – from 30 to 60 seconds.
• For variety, you can add supersets (two or three exercises for antagonist muscles or one muscle group, without rest).
• Every seventh workout is a circular workout, during which one exercise is performed for each muscle group.
• Include additional aerobic activities: jogging, swimming, cardiovascular equipment.

Nutrition

Write down everything you eat during the day in a diary to keep track of your calorie intake. Control is very important when any relaxation leads to an increase in mass.

• Eliminate simple carbohydrates and saturated fats: confectionery, soda.
• Consume potatoes, carrots and corn with care, substituting green vegetables and tomatoes whenever possible.
• For serious problems with excess weight, eliminate carbohydrates in the afternoon.
• For protein intake, eat lean meat and chicken, turkey, fish.
• Divide your diet into 5-6 small meals and eat slowly.
• Drink plenty of water, especially on training days.

The amount of protein in the diet should be increased to 40-50%, the amount of carbohydrates should be reduced to 40%, and the amount of fat should be consumed no more than 20%.It is important to remember that the complete elimination of fats or carbohydrates from the diet is close to an extreme situation for the body, so this approach is not suitable for everyday healthy eating.

Read also 🧐

How to Lose Weight for an Endomorph Girl – Telegraph

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How to Lose Weight for an Endomorph Girl

An effective weight loss strategy for endomorph women.Why yoga is better than diet. How to lose weight endomorph? … 2019-08-08 Girls.

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Proper nutrition of the endomorph: features, diet and regimen for losing weight and gaining muscle mass. Councils for the selection of sports nutrients.
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Reviews

Female Endomorph – Nutrition & Training | Fitseven

According to statistics, endomorph is the most common body type among women¹.In particular, with age, the level of estrogen in the female body decreases, which changes appetite and can lead to a change in the initial somatotype – plus, to gaining excess weight.

At the same time, endomorph girls are distinguished by rounded body shapes, an increased number of fat cells, a large waist, a large head, a wide face and a short neck. Researchers note the potential for muscle gain – but problems with weight loss.

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// Endomorph – how to determine?

Endomorph is one of the three key body types in humans.The figure of classic endomorphs (both men and women) is characterized by a massive bone structure and a wide waist. Moreover, the girth of the abdomen often exceeds the girth of the chest – which is associated with a number of health complications.

The metabolism of such people is slow, but, as a rule, endomorphs consume about 10% more calories than ectomorphs – which can be the reason for gaining excess weight. Also, statistics note differences in the use of proteins (both plant and animal), fats, vitamin E, thiamine and phosphorus.

Female endomorphs are usually extroverts, love communication, comfort and a pleasant lifestyle. They are believed to have soft skin, blond hair, a pinkish complexion, and large teeth.

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Pros and cons

Endomorphic body type is extremely common among women. Despite all its advantages (good resistance to stress and disease, easy pregnancy), there is an increased tendency to quickly gain excess weight – primarily because of the love of food.

It is food that is becoming one of the most important ways to encourage and improve mood for endomorph women. At the same time, they give preference to sweet and high-calorie foods – chocolate, pastries, desserts, ice cream. Unfortunately, it is this kind of food that causes rapid weight gain.

// Read more:

Diet for weight loss

The problem of loving sweets is only partially due to its high calorie content – a spoonful of sugar contains about 15 kcal, which is not so much.However, after the digestion of simple carbohydrates, the level of glucose in the blood first rises sharply, then sharply decreases, giving rise to a “false” feeling of hunger.

In turn, the body produces the hormone insulin to utilize glucose. Regular consumption of fast carbohydrates against the background of a sedentary lifestyle leads to an excess of insulin – and a decrease in sensitivity to it. As a result, type 2 diabetes mellitus develops.

Trying to lose weight, female endomorphs often go on a weight loss diet – abruptly refusing to eat.However, this leads to an increase in the hormone ghrelin – and an uncontrollable feeling of hunger. A separate problem is leptin, a hormone produced in internal fat.

// Read more:

Proper nutrition for endomorphs

A successful nutritional strategy for female endomorphs is to consistently maintain a low-carb diet, consisting of as much as possible avoiding baked goods, sugary and other fast carbohydrates, increasing the amount of vegetables and fiber in the diet, as well as in the minimization of saturated animal fats.

Periodic fasting days and intermittent fasting, for example, a 16/8 diet (in the absence of contraindications), will also benefit metabolism. This will not only improve glucose metabolism and reduce sugar cravings, but it will also teach the body to naturally use reserves and body fat.

// Read more:

Workouts for female endomorphs

To a certain extent, the metabolism of an athletic endomorph girl is similar to that of a mesomorph – for example, in terms of endurance in aerobic and strength exercises.Plus, sociability also plays a role – giving love to team sports and group training.

However, the body of novice endomorphs can resist playing sports – primarily due to the low volume of energy stores. For the body to be able to efficiently convert carbohydrates from food into glycogen in muscles, it will take a certain amount of training.

Regarding fat loss, regular cardio workouts with a moderate heart rate are best suited for weight loss for endomorphs.We are talking about 3-4 workouts per week for 30-40 minutes – brisk walking, stationary bike, rowing machine, swimming. However, if you are overweight, it is better to give up running.

// Read more:

Age-related changes

With age, the production of estrogen and progesterone decreases in the female body. Against the background of a sedentary lifestyle, this can lead to a decrease in muscle mass – and to a set of visceral fat in the abdomen (recall that it affects the production of leptin).

In the aforementioned study¹ involving 148 women around the age of 60 years, 87 endomorphs, 31 mesomorphs and 30 ectomorphs were observed. Another study, involving 1,410 women from Canada2, showed a clear trend towards an increase in endomorphism in the absence of regular exercise.

// Read more:

***

Research shows that the prevailing body type among women is endomorphic. However, it’s not just genetics that play a role, but also lifestyle – and in particular nutrition and physical activity.With age, there is a tendency to gaining excess weight – and an increase in the endomorphic component.

How to lose weight for an endomorph girl? – Rambler / female

Who is an endomorph?

Each person has his own unique body type. Endomorph is one of the key examples of human structure. In this case, the figure is distinguished by a massive body, wide waist and extra pounds. It is very difficult for these people to lose weight – metabolic processes are slowed down, there is not enough strength and motivation for sports activities.

Most often, the body of the endomorph can be attributed to the type of “ball” or “pear”, fat deposits are concentrated mainly in the abdomen and thighs. Women with this type of physique often have a pink complexion, ash hair and thin skin.

Women of the endomorphic type

This body type is very common among the fairer sex. You can name the advantages of this structure – high resistance to diseases, no complications during pregnancy, tendency to be overweight and gain extra pounds.

It is fatty foods that are the main source of weight gain.

Endomorphs prefer high-calorie meals high in fast carbohydrates that rapidly add inches.

Love for sweets is the main reason for the appearance of kilograms. Eating simple carbohydrates increases glucose, which causes a “false” feeling of hunger.

Trying to get rid of extra pounds, women often reduce the calorie intake.But “diet” foods are high in sugar, causing an increase in appetite.

Slimming products

Another mistake girls make is the use of slimming products. Unfortunately, they not only do not help to get rid of kilograms, but often lead to dire consequences.

Endomorphs are very fond of high-calorie food This is the cause of health problems – metabolic disorders, high blood sugar and cholesterol levels, increased blood pressure.In this case, it is worthwhile to responsibly approach the selection of a diet, without resorting to the help of fat burners.

A proper nutrition plan

In order for an endomorph girl to lose weight, a nutrition plan should be developed. A successful option for shedding pounds is a special diet that involves reducing the amount of fat and fast carbohydrates. It is necessary to increase the proportion of vegetables and fiber in the diet. You should also occasionally spend fasting and “hungry” days, which will not only speed up metabolic processes, but also get rid of attachment to carbohydrates.With a meal plan, the body will use up reserves and burn fat.

For maximum effect, a training program should be connected to a proper diet. Women with this type of physique are rarely helped by physical activities. The main problem is the slowed down metabolic processes, which reduce the effectiveness of the exercises.

It is best to give up exhausting strength training and find the right activities for this particular occasion. Yoga will be a suitable option for building a harmonious relationship with your body.

Yoga for Burning Fat

Yoga is different from conventional strength training. Exercise burns very few calories and is unlikely to help you get rid of body fat, but it can improve your well-being. Regular yoga becomes a source of good mood, and constant meditation will be the key to spiritual peace.

Yoga is very important for middle-aged women. Losing weight reduces the elasticity of your muscles, so slow stretching is the best way to stay young and lean.

Endomorphs are often found among girls. It is characterized by rapid weight gain. The best strategy for losing those extra pounds is a special diet and yoga.

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Myths and truths about protein

What are trans fats?

Can protein be replaced?

Weight loss training for endomorph

We are all different. Some people can easily eat sweets in unlimited quantities, but even look like a star without visiting the gym.To others, on the contrary, each bun reminds of itself, being deposited on the already wide sides. Such people are called endomorphs, and they have a number of characteristics. To begin with, they are genetically prone to accumulate excess fat. Moreover, their muscles respond well to anaerobic load, but along with muscle growth, the thickness of the fat layer also increases. To prevent this from happening, endomorph training should take place according to a special program.

Typical signs

It is not difficult to recognize such a person, for sure you yourself have met them in your life.Their subcutaneous fat layer is thicker than that of the rest. They are also characterized by a wide bone, which further adds massiveness to the figure. In addition, the following characteristics are characteristic of the endomorph:

• Short stature.
• Female obesity.
• Belly fat.

Of course, all these signs are characteristic of 100% endomorph, which are practically absent in nature. In practice, most often there is a cross between an endo- and mesomorph.With the right approach to nutrition and the right exercise, a person will look great. But endomorph training should be supervised by an instructor in order to make fewer mistakes and avoid disappointment.

The sooner the better

In adolescence, a person may not differ much from his peers. Yes, it is a little more squat and wide, but it can look very advantageous, especially if the muscles are pumped up and relief. But if a person eats sweets and fries with pleasure, as a result, he has every chance of turning into an obese endomorph.Correcting the situation in this case can already be quite difficult. Therefore, endomorph training is the more effective the earlier you start. Minimal physical activity leads to partial muscle atrophy. As a result, it is hard for a person to study, and the energy consumption in the gym will be minimal.

Features of the program

There are two stages in building the body:

• Muscle mass gain.
• Drying.

Remove at least one of them, and the process will be ineffective.Moreover, both stages depend on how much the person consumes and spends. Now we will consider the basics of building an endomorph training so that it does not become thicker, but, on the contrary, brings the figure in order.

What to focus on

At first glance, what is difficult here. Run more, eat less, that’s all the wisdom. In practice, things are a little more complicated. Cardio should be done as slowly as possible to reduce stress on the heart and increase endurance. But it is possible to increase the volume of loads of this type in the event that the weight on drying is at a standstill.

The endomorph training program focuses on the basic exercises that are classic for any workout in the fitness center. These are:

• Barbell Squat.
• Bench press and dumbbells from a prone position.
• Push-ups.

Exercise Effectiveness

Endomorph Slimming Workout maximizes all major muscle groups. They stimulate the production of hormones, and during the drying period, they prevent muscle burning.The base below should be about 80% of your workout. The remaining 20% ​​can be filled with exercises to work out individual muscles and improve relief.

Cardio training

This is a compulsory part of every activity. You can choose what will be the most pleasant warm-up for you. Easy, as the end of the main program, or a full workout. Jogging in the park, cycling, similar exercise on simulators – there can be quite a few options here.If you want to burn more calories and make the fat burning process more intense, then you just need to do more cardio, as well as do it more intense. Do not forget that the body gets used to the loads, that is, gradually you need to increase them.

If the result is not satisfactory

Training in the endomorph gym should become a way of life. Only then will you feel noticeable changes and get a result that will take hold for a long time. Take your time to make changes to your training program.The body must get used to the stress, the metabolism must accelerate, and the muscle mass must increase. Then the process will go more fun.

Now you don’t have to strive to give yourself a double load. Raise it slowly, literally a few extra exercises per week. The heart of a heavy person is already overloaded. For prophylaxis, you can take calcium and magnesium preparations.

If you wish, you can replace most of the work in the gym with CrossFit. The excess fat will burn and the muscles will gradually build up.Jumping rope, jerking and pushing the barbell, lifting the legs in the hang – all this puts a tremendous load on all muscle groups and will reward you with the release of endorphins.

What you need to remember

Training for a male endomorph should be intense and rather long, but this is not the most important thing. If you work until you drop in the gym for a week, and then forget the way to the gym for a month, the effect will be minimal. The process of body formation itself will take not three months or even six months. Expect to train for years.But there is good news, soon it will become a habit, and the results achieved will motivate for further achievements.

Nutrition

Endomorph training should be based on a correct diet. And the basic rule is to limit the consumption of fatty foods. It is necessary to monitor the proportion of BZHU:

• Carbohydrates – 50-60%.
• Proteins – 20-30%.
• Fats – 10-20%.

This proportion is optimal for both maintaining health and building muscle.Protein must be obtained from non-fatty foods. It can be skinless chicken breasts, egg white, lean fish. Carbohydrates should only be slow. This is rice, buckwheat, oatmeal. And completely eliminate yummy, simple carbohydrate sources. That is, cookies, cakes, sweets.

In the afternoon, you need to completely eliminate carbohydrates, this also applies to sweet fruits. But vegetables – as much as necessary. The frequency of food intake in 2-3 hours, 5-7 times a day. Of course, the portions should be small.This will normalize the metabolism and maintain it at a sufficient level. Of course, life without sweets seems boring, but learn to see pleasure in something else. Sometimes a good walk and positive emotions are enough to forget about cakes for a long time.

Instead of a conclusion

If you want to have a slim and fit figure, then nothing can get in your way. Propensities and genetic characteristics play a certain role, they must be taken into account when building an individual nutrition and training system.But this is not a verdict at all. If you can cope with your laziness, then you will achieve no worse results than a person of ascetic build. Maybe even better.

Why can’t I lose weight? Or the truth about the standard types of figures

The goal to lose weight is set by 99% of all who come to work out in a fitness club. But if someone achieves success in just a few workouts, then half a year will not be enough for someone to bring themselves into decent physical shape. “Laziness!” – you tell.Alas, this is not the case! After all, a lot depends on the type of figure.

So, there are three types of figures: ectomorph, mesomorph and endomorph.

How to determine your body type, how to make a program for an ectomorph, endomorph or mesomorph, how important is it when losing weight? Let’s try to figure it all out together.

Body types according to W. Sheldon

Mesomorphic Type of people with proportional body development, good physical development and mental stability.

Endomorphic People with overdevelopment of internal organs and overweight due to body fat.

Ectomorphic This type is characterized by poor development of internal organs, low body weight, fragility and refinement.

Wrist index

Only a small percentage of people have a specific type of constitution of their body (mesomorph, endomorph, ectomorph). How to determine the type of physique without delving into atlases and without performing calculations? This method was developed by G.And Solovyov. This technique gives information about the thickness of the bones of the skeleton and is called “Determination of the Soloviev (wrist) index”. To do this, you need to measure the circumference of the wrist at its thinnest part.

Wrist index in men. Mesomorph, endomorph, ectomorph men have wrist circumference, respectively, 18-20 cm, more than 20 cm, less than 18 cm. Wrist index in women. Endomorph, mesomorph, ectomorph women have wrist circumference, respectively, more than 17 cm, 15-17 cm, less than 15 cm.

Ectomorph – a typical thin person

They are also called asthenics. Ectomorph has small joints and almost no muscles. How to identify an ectomorph? Small body, flat chest, narrow shoulders, people often say about such people: “Skinny”. Representatives of ectomorphs are energetic and hyperactive, but not strong and hardy enough. They are thin, have narrow shoulders and chest, elongated limbs. The neck of this type is long and thin. Their muscle mass is poorly developed, the articular apparatus is small, the bones are narrow and thin.People belonging to this somatotype, without exhausting themselves with various diets and physical activity, have a weakly expressed layer of subcutaneous adipose tissue. Due to the accelerated metabolism, weight gain and muscle building are a weighty problem for them. He has an excellent metabolism that burns the calories received quickly. For this reason, he needs a lot of calories in order to gain mass. But he does not need to lose weight. An ectomorph has no difficulty in losing excess weight, so subsequently its muscles are dry and not covered with fat layers.

Features of training: This type of people, given the high level of metabolic processes in their body, physical activity should be built in such a way that the amount of calories burned was minimal. Their training should be based on basic exercises. Each workout is carried out in a strength mode for one basic exercise. Strength loads, an increase in working weight, repetitions and approaches are carried out gradually and in stages. Rest between workouts is very important: the body must fully recover.Loads should be intense, but short in time. The diet should be high in calories, with frequent meals, high in complex carbohydrates (50–60%) and drinking plenty of fluids (up to 1 liter per day). The protein content should be about three grams per kilogram of body weight. Strength training should be intense, but short-lived (45-60 minutes), focusing on the base (basic exercises). Cardio for no more than 10 minutes as a warm-up / cool-down. If you want to build mass – increase the number of calories in general and carbs in particular.This will help avoid muscle catabolism. In all calculations of KBZHU, adhere to their upper bound. Sports supplements are recommended for use. The low muscle mass of ectomorphs is the cause of flat breasts and a boyish figure in women. Men of this type, in order to gain muscle mass, must make significant efforts in diet and exercise. Over the years, the metabolism of ectomorphs slows down, which is often the reason for gaining excess weight, provided that diet and physical activity are not followed.

Mesomorph – a man of athletic build

This type is also called normosthenics. Mesomorphs have a good physique and are already rewarded with the body of an athlete from birth. The mesomorph type is ideal for bodybuilding, fitness bikinis and the like. He quickly builds muscle mass and shed excess weight. They are naturally strong, which is an excellent platform for further growth. Distinctive features of a mesomorph: athletic physique, rectangular body shape, good strength, quickly build up muscle mass, are more susceptible to excess weight than ectomorphs.Mesomorphs (also people with an asthenic type of constitution) and very quickly build muscle mass, especially beginners. On the other hand, mesomorphs can also quickly gain excess weight. This means they have to keep track of their calorie intake. For mesomorphs, a combination of strength training and cardio is ideal. Mesomorph women have initial genetic bonuses: it is easy for them to stay thin and fit, but they usually lack the motivation to lose weight, and if you start eating and do not exercise, the body can quickly “swim”, especially in the abdomen and waist (fat by gender).

Training features: Since mesomorphs adapt well to all kinds of training programs, in order to achieve a good result, they need a frequent change in the pace of strength exercises, combined with a constant change in the number of repetitions. A good effect is achieved by combining basic exercises at a fast pace with formative ones. Since for this type of people, the growth of muscle mass is not a problem, the mesomorph diet should first of all be balanced.The protein content should be about two grams per kilogram of body weight. In training, focus on the base and working out individual muscle groups with isolated exercises. Remember variety: change the number of approaches and repetitions, work and rest times, working weight, exercise combinations, amplitude. The program should be cyclical: 3-4 weeks of high-intensity training, then 1-2 weeks of training at low speeds, this will give a greater effect and help to avoid overtraining.Being a mesomorph is a lot of luck, since representatives of this somatotype can easily lose weight and gain excess weight, without making such significant efforts in diet and physical activity, unlike other types.

Endomorph – overweight person

Endomorphs or in other words hypersthenics are people with a decent amount of fat mass. It is not worth it to gain a lot of work for them. Endomorphs are characterized by natural strength and endurance, but often they can experience bouts of fatigue.Representatives of this type have a rounded body shape with a predisposition to obesity and excess weight. Wide hips and narrow shoulders, combined with a high waist, give them a pear-like figure. A slow metabolism creates problems when losing excess body weight. they are not deprived of muscle mass, especially their upper leg muscles are well developed. Distinctive features of an endomorph: a round body, quickly build up both muscle and fat mass, most often of small stature. It is quite difficult for them to lose weight.Slow metabolism.

Training Features: Endomorphs gain mass quite easily, but the problem is that most of this mass is not muscle. To keep excess weight to a minimum, endomorphs can practice cardiovascular exercise. Usually sports supplements are not so necessary for them, of course, provided that their diet contains a sufficient amount of protein. Also, they should not forget that sleep is not only a pleasant pastime, but also a medicine. It is best for endomorphs to train on a three-day split program.The program is based on hard basic exercises that help burn a lot of calories and gain muscle mass. The duration of the workout should be 90-120 minutes, start with a good warm-up and end with at least 30 minutes of intense cardio. If you have problems with blood vessels, then do not do cardio on the same day of training, it is fraught with capillary mesh or even varicose veins. Reschedule the next day, or better not do it at all. Losing weight will take longer, but you will have healthy legs.To lose weight and achieve the desired result, endomorphs will have to put in enough effort. Diet alone will not succeed in losing weight. To achieve this goal, persistent training is also necessary. Since endomorphs store fat easily, the main point is high training frequency. The positive effect is achieved when working with light weights and minimal rest between sets. High intensity training is very important. The endomorph’s diet should be balanced, but with less calories.Fats should be no more than fifteen percent of the diet, carbohydrates – no more than thirty.

This article discusses important questions about the characteristics of a person’s physique: the main somatotypes (mesomorph, endomorph, ectomorph), how to determine the somatotype, the advantages and disadvantages of each body type, the characteristics of training and diet for each. This allows everyone to draw conclusions and decide on the tactics and strategy for the development of their own body. A correct assessment of the constitution of your body (mesomorph, endomorph, ectomorph), as well as the processes occurring in it, will allow you to develop an optimal plan for working on its improvement.Good luck to you!

Source: www.syl.ru

“Diet without strict restrictions” – Natalie Portman on her diet | Everyday life of the endomorph

Good morning, my dear readers and readers!

I think that the topic with different types of diets has interested you greatly, and in the previous articles we have sorted out the diet of Maxim Fadeev and Alexander Revva “on the shelves”. I propose a little “plunge into this topic” and make out the diet of Western stars. The first diet that became interesting to me is the diet and nutrition plan from Natalie Portman.

Judging by its appearance, the diet has many positive aspects, but I will still insert “my 5 kopecks” and tell you what I personally don’t like. Well, then – it’s up to you.

I wish you pleasant reading:

Initial physique

As Natalie herself said more than once, people have different inclinations, weaknesses, metabolism and other parameters. Someone easily throws off extra pounds, while someone is given this lesson with great difficulty. Portman always said that according to her personal diet, it doesn’t matter what physique you are.

It is important to adhere to simple rules, which, according to her, will not be difficult enough to follow.

Allowed foods

First, consider the fact that Natalie Portman herself is a complete vegetarian. There is absolutely no type of meat in her diet and she says that it is it that slows down and complicates the metabolism because of which we get fat.

The maximum that can be found is soy products. Natalie says the focus should be on plant-based foods.We do not limit ourselves to vegetables and fruits, dairy products are welcome, especially low-fat yoghurts.

When you want something sweet, Natalie indulges herself with peanut butter, nuts, any fruits (including exotic)

What must be completely excluded

If we want not only to lose weight and improve our health, then we refuse meat, fish meat, any artificial sweets (sweets, pies, ice cream, etc.), bread and bakery products (including bread), alcohol in any form.All food should contain a minimum of salt, seasonings and spices.

Approximate diet for Natalie during the diet

Breakfast: low-fat yogurt, fresh vegetables (such as cabbage or carrots)

Snack / lunch: soy-based protein shake

Lunch: vegetable salad and a handful of nuts ( mostly almonds)

Snack: celery, herbs in any quantity and other vegetables

Dinner: vegetable salad and any hard cheese (a few pieces)

My attitude

I am quite skeptical about this type of diet, because we just don’t get a huge amount of the necessary elements (for example, from meat).