Signs You're An Endomorph And Exercises To Reverse It

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TLDR (Too Long Didn’t Read)

You Might Be An Endomorph If…

If you find that you gain weight easily and have a slow metabolism, you might have what’s called an endomorph body type.

This body type tends to hold onto fat, making it challenging to lose weight and build muscle.

Endomorphs typically have a rounder physique, struggle with energy levels, and also see slower progress in the gym.

But instead of trying to fight your own body, you need to work with it.

By tailoring your diet and exercise plans to align with your body type, you can overcome the endomorph challenges and achieve your fitness goals.

The Science Behind The Endomorph

What is an Endomorph?

Scientifically, an endomorph is one of the three primary somatotypes, or body types, first described by psychologist William Sheldon in the 1940s.

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1. Endomorphs: Characterized by a higher body fat percentage and a rounder physique, endomorphs gain weight easily and have a slower metabolism, necessitating a focus on HIIT and strength training combined with a high-protein, low-carb diet.

2. Mesomorphs: With a naturally muscular and athletic build, mesomorphs gain muscle easily and have a balanced metabolism, benefiting from a mix of strength training and moderate cardio, along with a balanced diet.

3. Ectomorphs: Lean and slender with a fast metabolism, ectomorphs find it hard to gain weight and muscle, thus requiring a focus on strength training and a higher calorie diet rich in proteins and healthy fats.

If you’re an endomorph, you’ll typically have a higher body fat percentage, a rounder physique, and a larger bone structure.

These characteristics are often accompanied by a slower metabolism, making it easier for endomorphs to gain weight and more challenging to lose it.

Now for the bad news…

The reasons most individuals are endomorphs is usually attributed to genetics and environmental factors. 

Genetic predisposition plays a significant role, determining how the body stores fat, muscle mass, and overall metabolic rate.

Environmental factors, such as diet and physical activity levels during formative years, can also influence the development of an endomorph body type.

While exact percentages can vary, it is estimated that a significant portion of the population falls into the endomorph category, with some studies suggesting that around 25-30% of individuals exhibit characteristics of this body type.

So if you have the “endomorph curse”, at least you’re not alone.

But since an endomorphic body results from genetics and formative years, are you doomed to never reverse it?

Luckily, the answer is no.

But it will require more work than average in the diet and exercise department. It’s just the luck of the draw when it comes to that.

Here are some diet tips geared specifically for endomorphs to help speed up progress:

The Endomorph Reversal Diet

Transforming an endomorph body type starts with a tailored dietary approach, and this Endomorph Reversal Diet is designed specifically for this purpose.

This plan emphasizes a high-protein, low-carb diet to help maintain muscle mass while promoting fat loss.

There’s also a secret key in the diet: intermittent fasting.

The most effective method for endomorphs would likely be the 16:8 method 

This is where you fast for 16 hours and eat within an 8-hour window.

For example, you might eat between 12 PM and 8 PM and then fast from 8 PM to 12 PM the next day.

This will significantly boost metabolism and improve insulin sensitivity, aiding in weight management.

Studies show that intermittent fasting can reduce body weight by 3-8% over 3-24 weeks.

As for food, you’ll want to flood your body with nutrients.

Focus on vegetables, fruits, lean meats, and healthy fats like avocados and nuts to control calorie intake while ensuring you get essential nutrients.

Flooding the body with nutrients is particularly important for endomorphs because they tend to have a slower metabolism and higher insulin sensitivity.

Nutrient-dense foods provide essential vitamins and minerals without adding excess calories, helping to improve metabolic function and support weight loss.

These foods also help to regulate blood sugar levels, reducing the risk of insulin resistance, which is a common issue for endomorphs.

Meal Timing and Frequency: Opt for smaller, more frequent meals throughout the day to keep your metabolism active and prevent blood sugar spikes. Eating every 3-4 hours can help maintain energy levels and avoid overeating.

Effective Exercise Routines and Lifestyle Changes for Endomorphs

Transforming an endomorph physique requires a comprehensive approach that includes specific exercises and lifestyle adjustments. Here’s how you can tailor your routine to effectively lose the dad bod:

1. High-Intensity Interval Training (HIIT): Integrate 20-minute HIIT sessions that include exercises like sprint intervals, burpees, and mountain climbers.

These workouts are efficient, burning more calories in a shorter time and improving cardiovascular health.

Studies suggest that HIIT can burn up to 25-30% more calories than other forms of exercise.

2. Strength Training with Compound Movements: Focus on exercises like squats, deadlifts, bench presses, and pull-ups.

These compound movements engage multiple muscle groups, enhancing muscle growth and boosting metabolism.

Research indicates that strength training can increase resting metabolic rate by up to 7%, helping you burn more calories even at rest.

3. Functional Exercises: Include exercises that mimic everyday activities to improve overall body coordination and functional strength.

Exercises like kettlebell swings, lunges, and push-ups enhance your ability to perform daily tasks efficiently and reduce the risk of injury.

4. Push-Pull-Legs + Low Intensity Cardio Format: This innovative approach combines push, pull, and leg workouts with low-intensity cardio sessions.

For example, a weekly schedule could include:

  • Monday And Thursday: push days focusing on the chest, shoulders, and triceps

  • Tuesday And Friday: pull days targeting the back and biceps

  • Wednesday And Saturday: Leg days incorporating exercises for the quads, hamstrings, and glutes

  • Remaining Days OR Directly After Each Workout: low-intensity cardio sessions. Walking at a rapid pace on an incline can burn more calories than jogging.

The Push-Pull-Legs + Low Intensity Cardio Format is particularly beneficial for endomorphs as it ensures balanced muscle development while allowing adequate recovery time, reducing the risk of overtraining.

Additionally, integrating low-intensity cardio helps burn extra calories and supports fat loss without the excessive strain of high-intensity cardio, making it an effective approach for those struggling with weight loss.

This method keeps your workouts varied and prevents overtraining while promoting overall muscle balance and endurance.

The Afterburner Effect: The Endomorph's Secret Weapon

When it comes to shedding the dad bod and transforming an endomorph physique, leveraging the afterburner effect is is key.

Known scientifically as excess post-exercise oxygen consumption (EPOC), the afterburner effect refers to the increased rate of oxygen intake following strenuous activity.

This process helps the body return to its resting state, and during this period, the body continues to burn calories at an elevated rate.

How to Harness the Afterburner Effect:

The key to activating the afterburner effect is very high intensity workouts.

By pushing the body to its limits, high-intensity workouts stimulate various metabolic processes.

This includes increased energy expenditure for muscle repair and glycogen replenishment, which boosts the overall metabolic rate.

1. High-Intensity Interval Training (HIIT): Incorporating HIIT into your workout routine can maximize the afterburner effect.

HIIT workouts involve short bursts of intense exercise followed by rest or low-intensity periods, which can elevate your metabolism for up to 24 hours post-exercise.

For example, alternating between 30 seconds of sprinting and 1 minute of walking for 20 minutes can effectively trigger EPOC.

2. Strength Training: Compound movements like squats, deadlifts, and bench presses not only build muscle but also create a significant afterburner effect.

These exercises engage multiple muscle groups, increasing the overall energy expenditure during and after the workout.

Studies have shown that resistance training can boost metabolism in men for up to 48 hours post-exercise.

More Ways To Fight Back Against The Endomorph Build

The right supplements and recovery strategies can make a significant difference on an endomorph body. Here’s what you need to know:

1. Protein Powders: Essential for muscle repair and growth, protein powders help meet the high protein needs of endomorphs, which can be challenging to achieve through diet alone.

Whey protein is a popular choice due to its rapid absorption, but plant-based options like pea or hemp protein are also effective.

2. Branched-Chain Amino Acids (BCAAs): BCAAs, which include leucine, isoleucine, and valine, support muscle recovery and reduce exercise-induced muscle damage. They are particularly beneficial for endomorphs engaging in intense workouts.

3. Green Tea Extract: Known for its fat-burning properties, green tea extract can boost metabolism and promote fat loss. It’s rich in antioxidants, which also support overall health.

4. Fish Oil: High in omega-3 fatty acids, fish oil helps reduce inflammation and supports heart health. It can also improve insulin sensitivity, which is often an issue for endomorphs.

5. Fiber Supplements: Endomorphs can benefit from fiber supplements to improve digestion, enhance satiety, and regulate blood sugar levels. Psyllium husk and inulin are good options.

The BMM Takeaway

If you’re an endomorph, it can feel like your body is working against you when it comes to losing weight and getting fit.

However, you're not doomed by your genetics.

With a targeted approach, you can overcome these challenges and achieve your fitness goals.

Make sure to really stick to a high-protein, low-carb diet combined with intermittent fasting.

This dietary approach helps manage insulin sensitivity and kickstarts a sluggish metabolism.

Mix that with the afterburner effect using high-intensity interval training (HIIT) and compound strength exercises and you’ll turn into a fat burning machine.

Also remember to maintain the right mindset. Embrace the challenge, stay committed, and watch your efforts transform into tangible results.

Disclaimer: Always consult with your doctor first before attempting any new diet or exercise changes.