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March 08, 2023 11 min read
There are three different body types, aka Somatotypes.
An ectomorph body type is characterized by a slender build, with a light frame and small joints. They have a fast metabolism, making it hard to gain weight, and often have long limbs and narrow hips and shoulders. They typically have a flat chest and small stomachs, with lean muscles, but they have difficulty gaining muscle mass.
The mesomorph body type is characterized by a muscular, athletic physique. They have a balanced frame, often with an upright posture. They have a naturally athletic build and usually have broad shoulders and a narrow waist. Mesomorphs tend to have larger bones than ectomorphs, better-developed muscles than both ectomorphs and endomorphs, and naturally low body fat levels.
People with this body type are neither overweight nor underweight, and to maintain the ideal body weight they might focus on low-intensity workouts. Swimmers and volleyball players are examples of this body type.
This is the body type on which this article is focused.
If you have a rounded physique that is typically described as “curvy,” your body type would likely be classified as endomorphic. An endomorph's body has more stored fat, lots of muscle, and gains weight easily. People with this body type typically have large bone structures and are not always overweight even if they have a higher body weight. Endomorphs may be more susceptible to insulin sensitivity and hormonal imbalances, often related to a higher percentage of body fat.
People with an endomorph body type tend to have a slow metabolism, which means they gain weight easily, and have a really hard time losing it. Their typically rounded body shape is more resistant to muscle development and weight loss. Endomorphs generally have thicker joints and bones, along with larger legs and wider hips and waists. However, following a specific exercise and diet plan can usually help people with endomorphic bodies meet their health goals and with the necessary willpower, they can maintain them.
There are many famous endomorphs who managed to keep their weight in check and look spectacular. For example, think of Gerard Butler in “300” or Russel Crowe in “Gladiator.” Even though being endomorphs, these two managed to transform their bodies, due to a combination of exercise, diet, dedication, and hard work.
More tell-tale features of endomorphs:
Larger skeletal frame
Less muscle definition
Bigger appetite and slower metabolism
Endomorphic women and men have different body shapes.
An Endomorphic Woman
Is full-figured or curvy with a larger bone structure
Has a pear-shaped body
Has shoulders that are narrower than her hips
Gains weight easily, often mostly in the hips, butt, thighs, and abdomen areas.
Has a higher body fat percentage, making it harder to notice muscle definition.
Marilyn Monroe, Beyoncé, Sophia Vergara, and Jennifer Lopez, are some of the most famous female endomorphs.
An Endomorphic Man
Has an apple-shaped body, with most of the weight in his stomach area.
Has a stocky build.
Has shoulders that are narrower than his hips
Gains weight quickly and frequently.
Despite being strong, his muscle definition is not noticeable.
Genetics plays a significant role in how we metabolize food and how our bodies respond to exercise. The trick is to find a way to overcome the cards that genetics dealt you.
You may be confused about a fellow endomorph who appears to be able to eat much more than you without gaining weight. His secret — he started concentrating on metabolism-boosting rules that help him to rev up his energy-burning system, or metabolic rate. He is preventing unspent energy from being stored as fat.
Let’s delve deeper into the best diet and workout routines.
Body shapes are not good or bad, but most dietitians concur that knowing your body type helps to address existing issues correctly from the start instead of playing the guessing game. It prevents you from working against your own body instead of with it. There is an endless list of different diet plans out there, but the one that works for others might not work for you.
A personalized approach that will work for your lifestyle and body is essential if you want to reach your goals. Endomorphs will likely see positive results on low-carb diets, but don’t forget the role a high-protein diet can play. It is a matter of finding the perfect balance for your unique needs.
Sources differ on what the best endomorph diet plan is, but most agree, for weight loss, endomorphs should ensure their diets include fruit, vegetables, healthy fats, lean proteins, and whole grains.
Furthermore, you should limit your consumption of processed foods and added sugars, while committing to practicing portion control. It can be beneficial to eat smaller, more frequent meals throughout the day. Finally, maximize results by getting regular exercise and staying hydrated.
Examples of high-protein food containing healthful monounsaturated and polyunsaturated fats include:
Low-fat dairy products, such as yogurt, low-fat milk, and cheeses.
Poultry, such as turkey and chicken.
Fish, especially fatty fish like salmon, is a great source of omega-3 fatty acids, which are known to be beneficial for heart health.
Olive oil and most other nontropical vegetable cooking oils, like canola, and avocado oil.
Avocado, a creamy, nutrient-dense fruit is a great source of monounsaturated fats and fiber.
Olives are a great source of monounsaturated fats and are a delicious snack.
Tofu, a plant-based protein, is low in saturated fat and high in healthy monounsaturated and polyunsaturated fats.
Eggs and egg whites
Most nontropical nuts and seeds, including almonds, pistachios, hazelnuts, and walnuts. Seeds like pumpkin, sunflower, and flax are also great sources of healthy fats.
The paleo-diet-style plan (aka a caveman diet), is often recommended for endomorphs. It focuses on fruit, veggies, meats, fish, nuts and seeds, and oils. However, paleo dieters typically avoid legumes, which are packed with weight-friendly and digestion-slowing fiber.
Examples of carbohydrates that are fit for an endomorph diet include:
Dried beans and legumes, such as lentils, chickpeas, and kidney beans
Fruits, EXCEPT melons and pineapple
Non-starchy vegetables, such as broccoli, cauliflower, and celery
Some starchy vegetables, such as carrots, sweet potatoes, corn, and yams
Whole-grain or whole-wheat products, such as 100% stone-ground whole-wheat bread, and whole-grain pasta
Whole grain cereals and oatmeal
Unrefined starchy vegetables, such as amaranth and quinoa
From a metabolic perspective, according to the American Council on Exercise (ACE), endomorph body types usually have some degree of carbohydrate and insulin sensitivity. High-carb foods are quickly converted to sugar in the bloodstream and are more likely stored as fat than burned for energy.
Therefore, people following an endomorph diet are advised to limit or avoid carbohydrate-dense foods, especially refined carbs such as white flour and sugar. Endomorphic bodies are also more likely to convert excess calories into fat. For this same reason, people following an endomorph diet may also want to avoid foods that are calorie-dense but nutrient-poor.
Examples of foods to limit or avoid on the endomorph diet include:
Most experts recommend that endomorphs consume macronutrients in fairly even proportions, with the following percentages of calories coming from carbs, protein, and fat.
The primary way to increase your metabolism, burn calories, and burn fat is through exercise. Depending on your body type and fitness goals, there are several training methods that can promote positive physiological changes in your body.
There are many examples of the positive effects of being physically active. Some huge payoffs include reducing the odds of developing heart disease, stroke, and diabetes, and regular exercise even changes the brain in ways that protect memory and thinking skills.
Here we will suggest a two-part endomorph workout plan that will target fat loss, improve muscle density, and boost weight loss.
High-intensity interval training (HIIT) is a cardio workout proven to be an effective strategy for weight loss and getting rid of excess fat. HIIT is a recommended endomorph workout since it burns more calories, promotes increased muscle efficiency, boosts metabolism, and prevents age-related muscle loss.
Research has found that 3 weeks of HIIT over a period of 15 weeks was shown to bring about significant reductions in overall weight, subcutaneous trunk, and leg fat, and insulin resistance when compared to other forms of cardio. However, according to ACE Fitness, Cardio Training Recommendations for the Endomorph incorporate 30 to 60 minutes of steady-state cardio, two to three days a week.
Even if you don't have access to work out equipment, you can still fit in intense and effective workouts using just the weight of your body.
An at-home bodyweight HIIT workout can get your heart pumping fast without adding the bulk of weights or machines. You can do the desired number of reps running through an exercise routine that includes burpees, air squats, push-ups, lunges, bicycle crunches, or planks.
Here are some popular methods of HIIT:
Tabata— An interval training method that alternates between 20 seconds of high-intensity exercise followed by 10 seconds of rest. This cycle is repeated 8 times, making a 4-minute Tabata exercise. The goal of the Tabata exercise method is to push the body to its max effort, which will not only help build endurance, strength, and speed but also boost your metabolism and burn stored fat.
HIIT Sprints — 30 seconds of work followed by 4 minutes rest for a duration of 18-24 minutes. HIIT sprints are short, intense bursts of exercise that involve alternating short periods of maximum effort with short periods of rest. HIIT sprints can be done with almost any type of exercise and can be used to help you reach your fitness goals.
One-to-One HIIT — 30 seconds of work followed by 30 seconds of rest for a duration of 10 minutes. One-to-One HIIT is a type of workout that combines short bursts of high-intensity exercise with low-intensity recovery periods. This type of training is designed to increase your heart rate and metabolic rate in a short period of time, resulting in improved physical fitness, fat loss, and increased endurance.
Tempo Run— 50-yard maximum sprint followed by a slow walk back to the beginning for a duration of 10 minutes. Tempo runs are a type of interval training that involves running at a slightly faster pace than your typical jogging pace for a set period of time, which can be done anywhere from 15 minutes to an hour. The goal of a tempo run is to increase your aerobic capacity and build endurance.
Sport Specific HIIT — 5/10/15 seconds of work followed by 10/20/30 seconds of rest for a duration of 6-8 minutes. This exercise method is a type of workout designed to help athletes and weekend warriors improve their performance in a specific sport. The goal is to help improve aerobic and anaerobic endurance, power and speed, agility, balance and coordination, and strength, depending on the specific sport and the specific exercises used.
Weight lifting has been proven to be one of the most effective strategies for weight loss. According to research, the combination of a healthy diet (ideally in a calorie deficit) and consistent resistance training has been shown to increase muscle mass, improve body composition, and help burn more fat than cardio alone.
Endomorphs tend to benefit from high-intensity, compound exercises such as squats, deadlifts, overhead presses, pull-ups, and dumbbell rows that target multiple muscle groups. It is recommended to focus on strength training exercises that require multiple repetitions with a moderate to heavy load.
For best results, endomorphs should aim for 3-5 sets of 8-12 repetitions per exercise, and keep rest times between sets to a minimum. Incorporating interval training and other forms of cardio into the routine can help to increase fat burning and improve overall fitness.
For Endomorphs who are looking to maximize their workout results, taking dietary supplements is an effective way to ensure that your body is getting the nutrition it needs to perform at its best. With the right supplements, you can help to optimize your workout and reach your fitness goals faster.
However, always remember that supplements are there to supplement an already healthy diet, and not to replace healthy meals.
As an endomorph, you should try to incorporate lean protein into every meal you eat. If this is a struggle, try supplementing your protein intake with a whey protein shake.
Whey protein can help endomorphs reach their fitness goals by providing a convenient source of protein to support muscle growth and repair.
It can also help to keep them satiated between meals and reduce cravings.
Additionally, whey protein can aid in weight loss by providing the body with essential amino acids that can help to increase metabolism and reduce fat storage.
What's more, STEEL's range of protein powders includes WHEY-PRO, WHEY-ISO – gluten and lactose-free, and VEG-PRO – a plant-based protein powder.
Otherwise, known as BCAAs–these are valine, leucine, and isoleucine.
BCAAs, or branched-chain amino acids, can help endomorphs reach their fitness goals by reducing muscle fatigue and soreness, increasing muscle protein synthesis, and aiding in fat loss.
BCAAs have been shown to be especially helpful for endomorphs because they help preserve muscle mass and reduce the risk of overtraining.
Furthermore, BCAAs can help endomorphs reduce body fat by providing the body with an alternative fuel source during intense exercise. By providing the body with an alternative fuel source, endomorphs can reduce their reliance on carbohydrates as a fuel source and burn fat instead.
Ultimately, supplementing with BCAAs, also available as Vegan Formula, can help endomorphs reach their fitness goals safely and effectively.
Pre-workout supplements can help endomorphs by providing an energy boost to help them get through their workouts and achieve their goals.
Intra-workout supplements provide essential nutrients to help fuel the body, improve performance, and reduce fatigue during workouts.
Post-workout supplements can help support muscle recovery and rebuild muscle tissue after an intense workout, helping endomorphs get back in the gym sooner and keep on track with their goals.
Performance energy drinks can help endomorphs reach their fitness goals by providing them with an energy boost that can help them push through their workouts with more intensity and duration.
The caffeine and other ingredients in the drinks can help to increase focus and alertness, which can help endomorphs stay motivated and on track with their fitness goals.
Additionally, the electrolytes in the drinks can help to replenish the minerals that are lost through sweat during intense workouts, helping to maintain energy levels and reduce fatigue.
In conclusion, endomorphs should combine a healthy diet and an effective exercise plan to reach their fitness goals. Eating nutrient-rich foods in the right portions and performing exercises that target specific areas of the body can help endomorphs lose weight and gain muscle mass. With the right plan and dedication, endomorphs can reach their health and fitness goals and lead healthier lifestyles.