Body Type Endomorph

Examples Of Healthy Endomorphs

An endomorph is naturally inclined to being broader and thicker, especially in the torso. For endomorph athletes, they excel as powerlifters, football players, and throwers. They typically have a slower metabolism, have a harder time maintaining healthy body fat levels, and carry most of their weight around their midsection. When they lose body fat, they sometimes still feel stout.

A healthy endomorph can become muscular and leaner. However, their muscles may never really “pop” like a mesomorph’s can. They can reduce their body fat to a healthy range (18-22% body fat for women), but getting super lean begins to actually feel unhealthy and too difficult. A healthy endomorph will almost always be the strongest in the group.

An unhealthy endomorph can become overweight very easily. Their metabolism can slow down to very dangerous levels, and they can be more at risk for many diseases like diabetes, heart disease, and metabolic syndrome.

Eating recommendations for Endomorphs

As an endomorph, your goal is probably to lose body fat, especially in the central region of your body (abdomen, hips, back). This is a little harder for you, since endomorphs tend to have a slower metabolic rate and may be more insulin dominant (meaning sugars get shuttled into storage quite quickly!). This means that you most likely have low carbohydrate tolerance. You simply won’t feel your best if you eat like an ectomorph, or even a mesomorph.

Because of your slower metabolic rate and insulin dominance, you should be more careful with the carbohydrates.

The majority of your diet should be fats and proteins (and actually a little more fat than protein, believe it or not!). Only about 25% of your diet should be carbohydrates, and it’s best if the majority of this comes from vegetables.

Starchier carbohydrates (grains, sugars, and even sugary fruits) are going to have a heyday in your body, so limit them as much as possible. Plan to have only one serving of starchier carbohydrates only on a workout day, and preferably at the meal closest to your workout. The rest of your meals should be protein, fats, and vegetables.

training recommendations for Endomorphs

For your workouts, you will probably find your groove and feel your physical best if you prioritize weight lifting, power training and high intensity resistance training. All of these styles of training will do wonders for improving your metabolism. Let the high intensity training be your primary form of cardio, avoiding steady-state cardio as a primary form of exercise (especially if your goal is to lose body fat).

You have the capacity to be remarkably strong and powerful, so explore that! Don’t be afraid to lift heavy weights and really push your strength capacity. Once you have a firm foundation of good technique, lift heavier, move faster, and push into your athleticism!

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