Endomorphs have it tough when it comes to physical fitness. Their body types are genetically predisposed to carry more weight around their mid-section.
Fortunately, it is possible to change your body. According to Men’s Fitness, endomorphs can actually put on lean muscle easier than their ectomorph counterparts. However, in addition to earning muscle gains, it’s necessary to spend time working on fat reduction, too.
For endomorphs, the hardest challenge they may face is to get moving. They need to find ways to work in as much physical activity as possible; even if it means biking it to work instead of driving. At a minimum, you should be exercising for 30 minutes on most days of the week. Cardio sessions should be coupled with regular strength training sessions.
Because of the bulk of endomorphs, they often do have the strength to go heavier with weights. Use that strength to your advantage when doing exercises like dead lifts and bench presses. On the other hand, exercises that require you to hold up your own body weight, such as pull-ups and push-ups, may prove difficult.
It’s All about the Core
Spot reduction is a myth. You can’t get rid of fat around the middle by only working the core. However, you can build lean muscle in the area and reduce the appearance of fat. The core is a great area to work for endomorphs because this is where they’ll carry their extra weight.
A few sample core exercises include crunches, pelvic tilts, pelvic lifts and bicycles. When you strengthen your core it will also make other exercises easier to perform.
You want to get that heart rate up if you’re looking to lose fat. You should use your heart rate as a guideline and adjust your intensity based on the number displayed. To calculate your maximum heart rate, subtract your age from 220. According to the Mayo Clinic, if you’re exercising vigorously, your heart rate should be between 75 and 85 percent of your maximum number.
For strength training, you want to keep pushing your body to increase resistance levels. As you gain muscle, you’ll burn more calories since your metabolic rate will go up. For each exercise that you perform, aim to do approximately 8 to 10 reps and two to three sets.
Diet will be a huge factor in determining how your body ends up looking after beginning a training program. You must follow a calorie-controlled diet to transform your body. To lose one to two pounds per week, reduce your calorie intake by 500 to 1,000 calories daily.
- The Three Body Types: Ectomorph, Endomorph, Mesomorph
- What Endomorphs Need to Know About Working Out
- 10 Psychological Characteristics of an Endomorph
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