Endomorph- Characteristics, Diet And Workout Plan

Endomorphy is one of the types of somatotypes. And the individuals possessing this body type are known as Endomorphs. These are the ones whose body is suitable for athletic, bodybuilding and powerlifting fields. But before getting into this, one should definitely know about their body type. This is because many times, it is seen that unintentionally we step into any diet plan/ workout plan which lies on the opposite side of what our body needs. This may lead to dangerous situations and sometimes can also affect your overall metabolism.

Characteristics Of Endomorph

All endomorphs have following things in common:

• They are characterised by a huge body frame.
• The individuals have a broad shoulder and chest with large glutes.
• Endomorphs are the ones who can gain weight easily. 
• But when it comes to losing weight, they face a hard time doing this.
• They are generally ‘curvy’ in appearance with large bones and big muscle groups.

Diet Plan

As we all know, endomorph body type is something that supports weight gain. This could be dangerous for their body in the long run. Moreover, there are chances of them being obese. Consequently, this could lead to several other disorders such as Type II Diabetes, cardiac arrest and many more. And if they don’t eat enough, then they could suffer from malnourishment. Thus, it is important to prepare a diet plan for yourself according to your body type before it's too late.

One should avoid excess refined fats and carbs. Infact, the consumption should be much lower than that of the other body types. This is because whatever they eat, it gets stored as visceral fat around the waist and belly region. They should focus more on including dietary fibres into their diet. Hence, here is a list of food items that an endomorph can include into their daily diet plan.

VEGETABLES

• Leafy greens 
• Cucumber
• Bell peppers
• Tomatoes 
• Onion 
• Beans 
• Broccoli 
• Cauliflower
• Carrots 
• Mushroom
• Olives  
• Sweet potato

 

FRUITS

• Kale 
• Apple 
• Avocado 
• Berries
• Walnuts  

 

NUTS AND SEEDS

• Sunflower seeds
• Almonds 
• Peanuts 
• Pistachios 

 

ANIMAL PRODUCTS

• Eggs 
• Salmon 
• Chicken 
• Cottage cheese
• Turkey 
• Almond milk
• White fish 
• Greek yogurt 
• Shrimp 

 

GRAINS

• Brown rice
• Whole wheat toast
• Quinoa 

Endomorph Workout Plan

Now that we know about what to eat if you are endomorph, only diet planning is not enough. As it is said, “All work and no play makes Jack a dull body.”, so is the case here. Although you are eating healthy, only good food is incomplete without working out. Furthermore, being an endomorph is something that you have to take care of. This is because as mentioned above, everything you eat gets converted into visceral fats and gets stored in the waistline.

Following are some of the points on endomorph workout plan:

 

• HIIT (High Intensity Interval Training)

HIIT is one of the effective forms of workout for endomorphs. In this, one has to perform exercises with high intensity. This is very efficient for the ones with stubborn fat in their bodies.

 

• Incorporating Fun Exercise 

Exercises such as running, swimming and dancing are some of the amazing ways by which you can stay fit while staying healthy.

 

• Circuit Training

Include circuit training exercises in your daily routine. For instance, a set of lunges, squats, jumping jacks, butt bridge, boat pose and plank is a good example of a session of circuit training.   

 As Endomorphs have high percentage of body fat with less muscle mass so by understanding body type you can hit your fitness goals. Endomorph diet plan usually focus on cutting down on carbohydrates, eating more of protein, vegetables, fruits and nuts. They should focus on cardiovascular and strength exercise which helps them in burning calories, boost metabolism and build muscle.