Endomorph Body Type Exercise And Diet
Posted on Feb 13, 2007 | Comments 15
Endomorph body type should work towards burning off more body fat directly from fat cells. To burn off the body fat, low intensity and aerobic exercises are required.
There are many routines that will work wonders for this body type. They should work more on the cardio exercises.
If endomorphs did not start to exercise for weight loss before, they can start with easy exercises.
They can use heart rate monitor to keep the heart rate within the target and to maximize weight loss.
It is best to stick to, especially initially to routines sporting one exercise per body part. They will get the most and best results over time.
What should be done for endomorph body type?
- Most trainers and experts will recommend two sets of each exercise set, done preferably with a weight sticking to 10-12 repetitions for the best results.
- Look for exercises that helps you with boosting metabolism
- Burning calories and fat (aerobic/high cardio) should be a priority
- Opt for activities like
- Priorities include building muscles/strength, changing the shape a bit for optimal functioning
- Light weight training will do wonders for this type of physique
- Exercise with rest periods in-between
- Compound exercises might also to the trick
- Circuit and full body strength training
- Cardiovascular workout: Your personal discipline, commitment, goals and exercise regimen priority, or even workout frequency, duration and intensity, are all important for sustained results!
Endomorph body-type exercise secrets will center on
- Body Shaping
- Toning
- sculpting
The secret of your body-type strategy will be persistence and disciplined work.
Workouts for endomorph body type:
- Custom and tailored personal assessment and training fitness programs, individualistic solutions
- Weight loss Workouts
- Walking Uphill
- Treadmill Walking
- Tae-Bo or kickboxing classes
- Spinning Class
- Interval Step Class
- High Low Sculpt Class
- Cross-trainer
- 20 Minute Full-out Aerobic Body Workout
Endomorph diet:
Nutrition and eating habits makes you eat less of some foods and more of others. Diet should be combined with exercises to lose weight otherwise you will be never able to lose the weight.
Diets for endomorphs:
- Hydration and fiber-intake are top priorities. Drinking water helps to transport the flow of nutrients and flush out the waste products.
- Lower fat intake all-round (up to 20% only of total intake).
- Eat more proteins. Proteins such as turkey, fish, chicken, whey protein, shellfish and salmon.
- Endomorph diet should include olive oil, flax oil, peanuts, almonds, canola oil, and walnuts.
- Carbohydrates such as green vegetables, cabbage, oat meal, salad lettuce and berries. Don’t avoid carbohydrates, but reduce the intake of carbohydrates. Eat slow absorbing carbohydrates. Slow absorbing carbohydrates include brown rice, grains, fruits, vegetables, oatmeal, whole wheat bread, sweet potatoes, cereals which are not loaded with sugar, whole wheat pasta, and bagels.
- Eat smaller meals, more often to sustain your energy levels and keep your resources, fuel and access, functioning at optimal levels throughout the day, despite demands and needs as they may come up.
Posted in: DIET & NUTRITION • EXERCISES
Isn’t this the same as isometric exercises that we used to do with Bullworker in olden times?
I would like to have a 5 meal plan for my body type which is Endomorph. Can you assist me in obtaining that. Thanks for your help. Menia
Hey Menia. I’m an endomorph (pear shaped) man. I have lost 29 lbs in two months. I would love to share with you or anyone. E- mail me to mrviolentlyhappy@yahoo.com
Btw I eat 7 meals a day. From 6 am to 6 pm
Hi, I am a 17 year-old endomorph/ mesomorph, female. When I was younger I was always a healthy little kid and just a little chubby. Over the years I started gaining more weight. Once I started high school I began losing weight and shaping up because I was quite active. Over the last year I got really sick and lost A LOT more weight. Now, that I am no longer sick I am gaining weight, but it’s all in my abdomen and my thighs. I have been trying so many workouts to tone up and build muscle, but nothing seems to be working like it used to. However, the weight in my abdomen is a little weird. I’m not wide, however. On the contrary, I’ve got good curves, but if you look at me from the side, I look a bit pregnant. It’s not blotation, either. I was wondering if maybe you had some information for me. I plan to try some of the things you have posted on the site about workouts and diet, but I would like to know if there are other things I should do as well. Thank you so much.
Awesome article. I started working out again and finally have a workout that suits my body type. Thank you for helping me start my work out plan. I am overweight and needed to start losing weight again. thank you!!
hi i m 27 y endomorph ,i trained 3 months,but nothing change,can u send me a workouts 4 me,i am 70 kg & 5.6′ hight
There is obviously a lot to know about this. I think you made some good points in Features also.
Hi, I am a 40 year-old endomorph/ mesomorph, female. When I was younger I was a healthy and a normal child. Over the years I started gaining more weight,but it’s all in my abdomen ,face and my thighs. I have been trying so many workouts to tone up and build muscle, but nothing seems to be working like it used to. I’ve an hour glass shape and got good curves with weight 70 kgs ,height 5’ 2” and 39” – 33” – 40” body size. but if you look at me from the side, I look a bit pregnant. I would like to know if there are things I should do. Thank you so much.
Saira,
Have you tried like a waist reducing band when you workout? They have them in a lot of stores and I bought one and they are amazing. You put it around your waist under your clothes while you do other workouts, such as walking or running, and it causes you sweat and lose inches. Just an idea!
Hello, I am a 45 year-old endomorph female seeking help in my lifestyle change process. In my younger years I was athletic, trim and healthy. As I grew more mature having babies and going through life the weight just increased a few pounds here and there and now I am 315 pounds. Most of the weight is in my stomach and thighs. I need help in understanding the right foods to eat for my body type. Please if anyone can offer advice please e-mail me cybercruisin@prodigy.net
Hello, I think your blog is rather excellent.
I think what the writer has said, is pretty valid.
Look forward to reading more in the future.
Best Regards
Jamie
hello, I’m a 17 year old Endomorph,i’m 5 foot 0 inches and 148 pounds. i need to loose weight especially for my height. do you think you could give me a 7 day meal plan and a workout plan to follow?
that would be greatly appreciated!
Hi my name is Catrina and I’m a pear-shaped endomorph-mesomorph. I have been working so hard to lose 20 lbs to no avail. I have jogged 5+ miles a day before and many other exercise regimes to have little no no results. I eat pretty healthy, but only eat 2 sometimes 3 times a day. I’m currently at 140, but I’m 5’3″. Not good. I need help on my diet because I believe that is the missing link for me. What meal plan do I need to follow to finally shed the fat? Please could someone help me! I’m at the point that I’m considering plastic surgery because I’m in the public eye and need to maintain a good body image. My current workout consists of jazzercise once or twice a day 5 to 6 times a week and weight training 3 to 4 times a week. Contact me at trinat28@gmail.com if you can help.
I’ve gained back 30 pounds, but I lost 60. I’m back on track now, I originally posted on Feb 23, 2009 if you look me up. I’m sorry if I was rude to anyone, I was going through weight gain depression. If I can do it so can you. This diet is great, non starvation and will make you lose weight.
MONDAY
PRE-WORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE
BREAKFAST
1/2 CUP OATMEAL COOKED (NO SUGAR)
1/2 CUP SOY MILK
1 MEDIUM BANANA
1 CUP GREEN TEA HOT, NO SUGAR
8 OZ WATER
SNACK
1 MEDIUM APPLE
1 ACTIVIA NORMAL KIND
8 OZ WATER
LUNCH – BEAN SOUP
1 CUP BLACK BEANS WITH WATER (MINIMAL SALT)
2 TBSP HUMMUS
DICE ONION, TOMATO, CILANTRO (NO SALT)
8 OZ WATER
SNACK
2 CARROTS
1 CELERY STALK
1 TBSP ORGANIC PEANUT BUTTER
8 OZ WATER
DINNER
5 OUNCES WILD ATLANTIC SALMON OVEN COOKED (COSTCO)
FRESH PEELED GINGER TO CHEW ON AFTER FISH
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGETABLES (OPTIONAL) NO BUTTER OR SEASONINGS
8 OZ WATER
1 CUP GREEN TEA HOT, NO SUGAR
NO MEALS AFTER 7 PM.
YOU SHOULDN’T BE HUNGRY… THIS IS NOT A STARVATION DIET
IF HUNGRY, DRINK WATER, DRINK HOT GREEN TEA
MUST GET 6 HOURS OR MORE OF SLEEP
MUST DO CARDIO AT LEAST 30 MINUTES EVERYDAY
WEIGHT LIFTING AT LEAST TWICE A WEEK, 30 MINUTE SESSION
TUESDAY
PREWORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER, DURING EXERCISE
BREAKFAST
1 CUP KASHI GO LEAN CRUNCH
1 CUP SOY MILK
1 MEDIUM APPLE
1 CUP HOT GREEN TEA, NO SUGAR
SNACK
1 MEDIUM BANANA
1 TBSP PEANUT BUTTER
8 OZ WATER
LUNCH
1 GREEN SALAD WITH APPLE SLICES, GRAPES, CARROTS, NO DRESSING
1 SLICE WHOLE GRAIN OR MULTIGRAIN BREAD, 2 TBSP HUMMUS SPRED
8 OZ WATER
1 CUP HOT GREEN TEA, NO SUGAR
SNACK
1/2 CUP 2% COTTAGE CHEESE
1 CUP GRAPES
8 OZ WATER
DINNER
5 OZ WILD RAINBOW TROUT (COSTCO) OVEN BAKED
FRESH PEELED GINGER TO CHEW ON AFTER FISH
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGETABLES (OPTIONAL) NO BUTTER, NO SALT
8 OZ WATER
1 CUP HOT GREEN TEA, NO SUGAR
NO MEALS AFTER 7 PM.
YOU SHOULDN’T BE HUNGRY… THIS IS NOT A STARVATION DIET
IF HUNGRY, DRINK WATER, DRINK HOT GREEN TEA
MUST GET 6 HOURS OR MORE OF SLEEP
MUST DO CARDIO AT LEAST 30 MINUTES EVERYDAY
WEIGHT LIFTING AT LEAST TWICE A WEEK, 30 MINUTE SESSION
WEDNESDAY
PREWORKOUT
1 V8 TOMATO JUICE LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE
BREAKFAST
2 SCRAMBLED EGGS WITH 1/2 TOMATO, 1/2 ONION SAUTEED, NO BUTTER, NO MARGARINE, USE PAM
1 MEDIUM APPLE
8 OZ WATER
1 CUP HOT GREEN TEA
SNACK
1 MEDIUM BANANA
1 ACTIVIA NORMAL KIND
8 OZ WATER
LUNCH
1 CUP QUINOA MADE WITH CUCUMBER, TOMATO, CILANTRO, LIME
1/2 CUP BOILED BEANS WIH BEAN WATER, LOW SALT
8 OZ WATER
SNACK
CUCUMBERS
2 TBSP HUMMUS
8 OZ WATER
DINNER
1 OVEN BAKED SWEET POTATO WITH FETA CHEESE
1/4 CUP FETA CHEESE ON TOP
UNLIMITED SALAD, NO DRESSING
8 OZ WATER
1 CUP HOT GREEN TEA
NO MEALS AFTER 7 PM.
YOU SHOULDN’T BE HUNGRY… THIS IS NOT A STARVATION DIET
IF HUNGRY, DRINK WATER, DRINK HOT GREEN TEA
MUST GET 6 HOURS OR MORE OF SLEEP
MUST DO CARDIO AT LEAST 30 MINUTES EVERYDAY
WEIGHT LIFTING AT LEAST TWICE A WEEK, 30 MINUTE SESSION
THURSDAY
PREWORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE
BREAKFAST
1/4 CUP OATMEAL RAW MIXED WITH YOGURT AND FRUIT
1 ACTIVIA NORMAL KIND
1/2 CUP BLUEBERRIES FROZEN, NO SUGAR ADDED
1/2 CUP STRAWBERRIES, FRESH OR FROZEN, NO SUGAR ADDED
1 CUP HOT GREEN TEA, NO SUGAR
8 OZ WATER
SNACK
1 MEDIUM APPLE OR 1 PERSIMMON (SEASONAL)
8 OZ WATER
LUNCH
1 CUP PASTA (AVOID WHITE PASTA)
MINIMAL PASTA SAUCE
UNLIMITED SALAD
8 OZ WATER
1 CUP HOT GREEN TEA
SNACK
1/2 CUP COTTAGE CHEESE 2%
1 CUP GRAPES
8 OZ WATER
DINNER
5 OZ TILAPIA OVEN BAKED
FRESH PEELED GINGER TO CHEW ON AFTER FISH
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGETABLES (OPTIONAL)
8 OZ WATER
1 CUP HOT GREEN TEA, NO SUGAR
NO MEALS AFTER 7 PM.
YOU SHOULDN’T BE HUNGRY… THIS IS NOT A STARVATION DIET
IF HUNGRY, DRINK WATER, DRINK HOT GREEN TEA
MUST GET 6 HOURS OR MORE OF SLEEP
MUST DO CARDIO AT LEAST 30 MINUTES EVERYDAY
WEIGHT LIFTING AT LEAST TWICE A WEEK, 30 MINUTE SESSION
FRIDAY
PREWORKOUT
1 V8 TOMATO JUICE LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE
BREAKFAST
1 CUP KASHI GO LEAN CRUNCH
1 CUP SOY MILK
1 MEDIUM BANANA
1 CUP HOT GREEN TEA, NO SUGAR
SNACK
2 MEDIUM ORANGES OR TANGERINES
LUNCH
BLACK BEAN HUMMUS SOUP (LOOK AT MONDAY)
8 OZ WATER
SNACK
1 MEDIUM APPLE
1 ACTIVIA NORMAL KIND
DINNER
1 OVEN BAKED SWEET POTATO WITH FETA CHEESE
1/4 CUP FETA CHEESE ON TOP
UNLIMITED SALAD, NO DRESSING
8 OZ WATER
1 CUP HOT GREEN TEA
NO MEALS AFTER 7 PM.
YOU SHOULDN’T BE HUNGRY… THIS IS NOT A STARVATION DIET
IF HUNGRY, DRINK WATER, DRINK HOT GREEN TEA
MUST GET 6 HOURS OR MORE OF SLEEP
MUST DO CARDIO AT LEAST 30 MINUTES EVERYDAY
WEIGHT LIFTING AT LEAST TWICE A WEEK, 30 MINUTE SESSION
SATURDAY
PRE-WORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER DURING EXERCISE
BREAKFAST
1/2 CUP OATMEAL COOKED (NO SUGAR)
1/2 CUP SOY MILK
1 MEDIUM BANANA
1 CUP GREEN TEA HOT, NO SUGAR
8 OZ WATER
SNACK
1 MEDIUM APPLE
1 ACTIVIA NORMAL KIND
8 OZ WATER
LUNCH
1 CUP QUINOA MADE WITH CUCUMBER, TOMATO, CILANTRO, LIME
1/2 CUP BOILED BEANS WIH BEAN WATER, LOW SALT
8 OZ WATER
SNACK
CUCUMBERS
2 TBSP HUMMUS
8 OZ WATER
DINNER
1 CHICKEN BREAST, OVEN BAKED OR GRILLED (WITHOUT ADDED OILS)
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGGIES (OPTIONAL)
8 OZ WATER
1 CUP HOT GREEN TEA
NO MEALS AFTER 7 PM.
YOU SHOULDN’T BE HUNGRY… THIS IS NOT A STARVATION DIET
IF HUNGRY, DRINK WATER, DRINK HOT GREEN TEA
MUST GET 6 HOURS OR MORE OF SLEEP
MUST DO CARDIO AT LEAST 30 MINUTES EVERYDAY
WEIGHT LIFTING AT LEAST TWICE A WEEK, 30 MINUTE SESSION
SUNDAY/ OR FREE DAY (OPTIONAL) AND DON’T GO TOO CRAZY!
PREWORKOUT
1 V8 TOMATO JUICE, LOW SODIUM
16 OZ OR MORE WATER, DURING EXERCISE
BREAKFAST
1 CUP KASHI GO LEAN CRUNCH
1 CUP SOY MILK
1 MEDIUM APPLE
1 CUP HOT GREEN TEA, NO SUGAR
SNACK
1 MEDIUM BANANA
1 TBSP PEANUT BUTTER
8 OZ WATER
LUNCH
TUNA SANDWICH ON WHEAT OR MULTIGRAIN BREAD, NO MAYO, MUSTARD ONLY
PICKLES, TOMATO, ONION, LETTUCE, 1 SLICE AMERICAN CHEESE SINGLE
8 OZ WATER
1 CUP HOT GREEN TEA
SNACK
2 ORANGES OR TANGERINES
OTHER FRUIT
8 OZ WATER
DINNER
6 OZ STEAK OR FISH OF YOUR CHOICE
UNLIMITED SALAD, NO DRESSING
1 CUP STEAMED VEGETABLES (OPTIONAL) NO BUTTER, NO SALT
8 OZ WATER
1 CUP HOT GREEN TEA, NO SUGAR
NO MEALS AFTER 7 PM.
YOU SHOULDN’T BE HUNGRY… THIS IS NOT A STARVATION DIET
IF HUNGRY, DRINK WATER, DRINK HOT GREEN TEA
MUST GET 6 HOURS OR MORE OF SLEEP
MUST DO CARDIO AT LEAST 30 MINUTES EVERYDAY
WEIGHT LIFTING AT LEAST TWICE A WEEK, 30 MINUTE SESSION
THIS DIET FOCUSES ON
* GETTING AT LEAST 20 G OF FIBER PER DAY
* EATING LOW CALORIE BUT NOT STARVING EITHER
* SPEEDING UP YOUR METABOLISM WITH MEALS SPACED EVERY 3 HOURS OR SO
* NO EATING AFTER 7 PM
AVOID EATING PROCESSED FOODS HIGH IN SODIUM AND PRESERVATIVES
AVOID DRINKING EMPTY CALORIES LIKE SODAS, FRUIT JUICES, SOFT DRINKS
* AVOIDING ARTIFICIAL SWEETENERS LIKE ASPARTAME
* EATING FRUITS AND VEGETABLES EVERY DAY
* ACKNOWLEDGING THE NEED OF ANIMAL PROTEIN ONCE A DAY
* OBTAINING A RECOMMENDED PROTEIN, FAT AND CARBOHYDRATE DIET
* STRESSING THE NEED TO EXERCISE TO PROMOTE WEIGHT LOSS
STRESSING THE NEED TO WEIGHT LIFT TO INCREASE BONE DENSITY AND TO CATALYZE WEIGHT LOSS IN THE FORM OF FAT LOSS NOT MUSCLE
UNDERSTAND THAT EXTREME DIETS LOW IN CALORIES, CARBOHYDRATES AND FATS WILL ENABLE YOU TO LOSE WEIGHT INITIALLY, BUT WILL BE HARD TO MAINTAIN
CALORIE RESTRICTION WITHOUT RESTRICTION ON FOOD GROUPS ALONG WITH EXERCISE IS THE BEST WAY TO LOSE AND MAINTAIN DESIRED WEIGHT
THE FIRST 2 TO 3 WEEKS WILL BE CHALLENGING, BUT IF YOU REALLY WANT TO LOSE WEIGHT, YOU WILL. IF NOT, THEN YOU DON’T WANT IT BAD ENOUGH
IF THIS DIET DOES NOT WORK WITH YOU WITH REAL DEDICATION THEN YOU SHOULD GO SEE A PROFESSIONAL TO ASSESS YOUR ENDOCRINE SYSTEM
I’m an endomorph I’ve been big all my life I’m pear shaped.I have a big lower belly and big thighs with even bigger hips. I really want to lose the weight.I’m 24yrs weigh 106kgs I’m 1.5meters tall. Please help I’m tired of being fat.