A recent Somatotype study conducted by nutritionists in the Northern and Central domains of Western countries shows that – close to 45% of adolescents come within the Endomorphic body type. Additionally – worldwide, 53.5% average of men and women within the age bracket of 35 years to 55 years can also be categorized as Endomorph.
Now, does that mean that one cannot aspire for that perfect Marilyn Monroe shape? Clearly not! So, how about getting clarity on the same? Since you are already on this page – why not scroll down and search out some quickies to shed that ‘extra fat’?
Target areas one needs to hit
An endomorphic body type is one – which is round in nature. Typically short in stature, they have bone structures that are stockier compared to others, especially with large hips and midsections. The basic problem that they face is – their body metabolism is slow. Courtesy to chronic underlying conditions, the body tends to convert excess calories into fat. Hence, the gaining of fat tissue compared to muscle mass is higher, while the loss of the same is difficult. Clearly, life of an endomorph can be tough!!
If this description exactly matches one’s body type – then, it is the core areas and muscle building that one has to work on. Putting maximum body tissues at work is the key. Along with that – cutting down that daily dose of chips (banana chips are allowed though!) and including an extra handful of walnuts will only enhance the path towards a better weight loss strategy.
Have you heard of Benedikt Magnusson? Well, the powerlifter and strongman with endomorphic body type holds the raw deadlift world record at 1,015lbs!
Endomorph – The exercises that your body needs
Cardio/ Strength/ Core training – these are just what an endomorphic body need! Starting from jogging to mile running and finally to bench presses and planks – the core tissues must be stretched.
For that desired body composition and cardiorespiratory efficiency here are some scheduled workout techniques that a heavyset can follow –
1. Steady-State Training
Nothing better than starting slow and going tough for an endomorphic body. For a rotund person, light jogging to mile running or swimming is a great start. Every 30–60-minute SST sessions, builds up the body for a higher intensity training session, additionally stretching the whole body. A maximum of 4 times a week starting from twice a week must be one’s target.
2. High-intensity Interval Training
Now comes the biggest hurdle – training the muscles and releasing the required hormones in the correct quantity. For the uninitiated – in an endomorphic body, high estrogen levels reduce testosterone and hinder muscle growth. Bench-Press followed by Push-ups finishing up with Deadlifts – with a minimal 60-second break is what will hit that stubborn ‘fat’ tissue. However, it is suggested that one must consult a professional before picking up this routine.
3. Circuit Training
Another set of strength exercises recommended by professionals for weight loss includes – intense bouts of workout with a gap period. Squat – Rest – Stationary Lunge and Burpees – Rest – Triceps extension plank format – Rest – Alternate Step-ups with Dumbbells – Rest – that is your schedule. If the bouts are 60 seconds each – the gap period must be 20 seconds.
4. Aerobic Training
With the target of enhancing the ‘non-exercise activity thermogenesis’ – an aerobic training will immediately increase body’s metabolism rate. Building on that lean muscle mass and improving the ‘fat’ loss rate is the benchmark of this mode of training.
How about some changes in your food schedule?
More from the Earth – less from the Supermarkets – that is exactly what a rotund person requires to lose weight. The major issue of an endomorphic body is – not burning enough ‘fat’ due to a slow metabolic rate. Controlling the ‘portions’ and reducing the number of ‘calories’ is what is required to gain muscle mass.
Starting off – it is the carbohydrate intake that needs control. On a daily basis – 30% is the maximum limit, a major portion of which must include – dried beans/ legumes/ unrefined starchy vegetables. Whole grain and whole wheat products as bran – cereals are the fuel body needs for its cardiorespiratory improvement.
Next comes the protein and fat intake – both of which are to be limited to a maximum of 35% each. Low-fat dairy products, non-tropical vegetable oils, and non-tropical nuts are a must! From almonds and hazelnuts to eggs and fatty fish – an endomorphic body needs it.
The best way out is to follow a meal plan by a nutritionist well aware of one’s body condition.
Frequently Asked Questions
1. Can an endomorphic body become another type?
Categorically speaking, there is no such scientific evidence to sustain this theory. However, courtesy to lifestyle changes – an endomorphic body type, if he follows a schedule can bring about changes in their weight.
2. How much time is required for the weight loss?
Different bodies react differently, so there is no specific timeline. Following the given schedule is the key. As per American Council on Exercise studies, a minimum of 6 months is required before noticing a change.
3. What is the success rate?
There has been a proven success rate of 70 – 75% globally.
4. Will the body revert to its original condition?
Once a lifestyle change is made – chances of gaining back the weight are remote. Continuous exercise especially targeting the core muscles, is the road to success.
Standing in the post-COVID-19 world – keeping close to the proverb – “The body is the temple’’ has become extremely important. It is not just reaching a target body condition but maintaining that is the challenge for an endomorph. So, how about ‘figuring’ out what works best for you and working out to maintain the same?