What Endomorphs Should Be Doing

https://www.coachmag.co.uk/lifestyle/4511/ectomorph-endomorph-or-mesomorph-what-is-your-body-type/page/0/1

While much of the endomorph’s focus should be on shedding fat through aerobic exercise, we’re of the opinion that weight-training is best because it carries on burning calories long after your final set. What’s more, the calories you ingest during the recovery period will help your muscles grow rather than fuelling your gut. Therefore, we recommend doing four days a week of hypertrophy training (heavy weight, low reps) alongside your cardio.

“Combine hypertrophy work – basically, muscle-building – with conditioning to strip away unwanted body fat,” says Purdue. “A four-day split might go something like: Monday, upper-body hypertrophy; Tuesday, lower-body conditioning such as sprints or sleds; Thursday lower-body hypertrophy; and a Friday ‘repetition’ day on the upper body, when you’ll do lots of reps at relatively low weights.”

What to Eat

From a nutrition perspective, a low-carb diet that still includes oats and brown rice should be complimented by a high protein and fibre intake. Nutrients such as green tea and spinach will help with the fat burning process. You’ll have to watch what you eat more strictly than people with other body shapes. “Get your carbs from vegetables,” says Purdue, “and steer clear of white bread and rice.”

Endomorphs who are sub-15% body fat should aim for 2.5g carbs, 3.5g protein and 1.3g fat per kg of bodyweight on training days. On rest days reduce the carbs to 2g. Endomorphs are more susceptible to gain fat on highcarb diets, so start low and only increase carbs if progress stalls.

What Else?

“There’s evidence that extra weight around the midsection indicates high stress levels or a low ability to handle stress,” says Purdue. “Try to minimise the effects of the stress hormone cortisol by getting plenty of sleep and avoiding overtraining.” And avoid sports drinks. “They’re full of carbs,” says Purdue, “and they’ll spike your blood sugar through the roof.” And, of course, steer clear of the booze.

The Endomorph Cheat Sheet

Do 

• Train with intensity
• Watch your carb intake
• Build your shoulders

Don’t

• Do endless crunches
• Jog for hours
• Drink sports drinks