Endomorphs have the hardest time when it comes to burning fat and gaining muscle. This is because as a person with this body type, you naturally have a slower metabolism and excess calories tend to get stored as fat instead of used as energy. But there is hope for you yet. With the proper knowledge of exercise and nutrition you can hit your weight loss and muscle gain goals.
What is an Endomorph?
Three body types became widely known after introduction of them in the 1940s by a psychologist named William Sheldon. Of all three body types, endomorphs seem to have the most fat on their body. This also means that they typically don’t have much muscle mass. They are rounder than the other two body types as well. However, this doesn’t necessarily mean that they are on the scale of obesity.
Because of the way genetics work with the endomorph body type, they’re more sensitive to eating more calories. That being said, these are typically the people that watch their caloric intake throughout the day. Something else that is attributed to this body type is their inability to easily drop weight. In other words, they are the opposite of an ectomorph.
The foundations of any good health goal are exercise and nutrition, so it comes as no surprise that these two components make up the foundation of the endomorph lifestyle. As you’ve probably figured out, gaining muscle, or losing weight as an endomorph can be one heck of a challenge. However, you can either accept that challenge, or continue living on the way you have.
For those of you that want to see that change of weight loss and muscle gain. Here is some information about exercising as an endomorph.
As an endomorph body type, you’ll need to focus on both cardio and strength training as a way to lose the weight and stack on the muscle. The routine will need to be well rounded to achieve maximum results. If you’re up for a challenge, you may want to try HIIT (high intensity interval training) for your cardio fix. What is that? It’s where you go through periods of high intensity exercises, low intensity exercises, and rest periods. As for frequency, you’ll want to do these workouts for about thirty minutes and at least three times a week.
Example of a HIIT Workout:
- 45 second Gorilla Squats
- 45 second Plank Hold
- 45 second Knees-to-Chest
- 45 second Squat Sprawls
- 45 second Traveling Jump Squats
- 45 second Seesaw Lunges (x2)
- 45 second V-Ups
- 45 second Crab Kicks
- 45 second Bear Crawl Hold
- 45 Burpee Sprawls
After each exercise, you’ll want to give yourself about 15 seconds of rest. Then once you’ve completed the entire run through repeat it one more time.
Now, remember its not all about the cardio. You’ll also need strength training in your routine as well so that the muscle gaining can happen. Your best bet is using compound exercises. These are exercises that use multiple muscle groups and tissues at the same time. They can be done with your own body weight, free weights, or even barbells.
Examples of Strength Training Exercises:
- Dead Lifts
- Barbell Bench Press
- Wide Grip Pull-Ups
Gaining muscle and or losing weight for an endomorph can be a challenge. However, if you have the will and determination to work at your goals there is a light at the end of the tunnel. So first, let’s take a look at your metabolism. As said earlier, the endomorph body type tends to be the opposite in every way to the ectomorph body type. That being said, your metabolism tends to work slower if you are an endomorph.
That isn’t to say that you should stop eating. It’s just the idea of being more mindful of what you put in your body. Since you don’t burn a lot of access calories like the other two body types, those calories are more likely to turn into fat. You may also notice that not all carbohydrates are your friend either. What’s your best option for a diet then?
Well, it may seem counterproductive, but a diet that is higher in fat and protein and lower in carbs would be most beneficial. Think of foods along the line of the paleo diet. Overall, your goal is to lose the weight, gain the muscle, and not lose out on energy.
Food Options to Utilize:
- Egg Yolks
- Fatty Fish (Tuna, Sardines, Trout)
- Macadamia Nuts
- Olive Oil (for cooking)
- Whole Grain
Food Options to Avoid:
- White Bread
- Traditional Pastas
- Soft Drinks
- White Rice
Overall, you don’t have to avoid carbs as if they were a plague. So, partaking in eating birthday cake, or having pasta with friends is still okay from time to time. However, you will need to keep an eye on what your intaking so that you can work to expend those calories when working out. The goal here isn’t necessarily to put yourself into ketosis. It’s just to ensure the right balance of macronutrients for you to thrive as an endomorph.
If you’re like most, then numbers are more beneficial for you. That way you can more effectively track your macros. So, for those that need them, here they are:
- 30% carbohydrates
- 35% protein
- 35% fats
Supplements for Weight Loss
If changing your diet and implementing a rounded exercise routine doesn’t seem to be doing enough for you. Then you may want to add in supplements that will help your body go the extra mile as an endomorph. One supplement that may help is LGD 3303. This SARM is known to reduce the amount of fat you have while helping you gain muscle mass and strength.
Of course, implementing all of these changes may be difficult when first starting out. Especially when you’re not sure where to buy SARMs or how to create a level workout routine. But Paradigm is here to help with at least one of those issues.
LGD 3303 at Paradigm Peptides
At Paradigm we carry the best of the best when it comes to SARMs, peptides, and research chemicals. Each product is manufactured here in the United States and undergoes stringent testing before becoming available to you. This does three things. It ensures the potency, purity, and efficacy of each product so that you get the best results possible. Ready to check us out and get your health on track? Then click here for more information on us.