Endomorphs carry more body fat than other types and tend to be softer and curvier. While this may sound like a disadvantage, they can lose fat with correct eating habits and by training hard, they can afford to lose a small amount of muscle on the way. In fact many of the best fitness models are endomorphs with a little mesomorph and when trained can have a curvy shapely toned body.
Endomorphs aiming to burn body fat need to eat a hypocalorific diet. In addition to controlling your caloric intake, as an endomorph it is vital to control insulin secretion. This can be done by limiting carbohydrate consumption, especially high glycemic carbohydrates. Managing insulin levels will aid fat loss and avoid crashes and cravings.
One way to control your caloric intake is to eat frequent small meals. Waiting for long periods of time with no food causes your body to send signals to the brain telling it the body needs food. Sporadic meals encourage overeating on those meals.
Smaller frequent meals with the right quantity of carbs, protein and fat will prevent overeating. Including fat and protein in a meal will slow down the digestion of carbs, and slow down gastric emptying.
Eating smaller meals controls the secretion of insulin. For instance, eating a 400 calorie meal will result in less insulin secretion than eating a 1,000 calorie meal.
One of the physiological mechanisms that cause endomorphs to gain fat easily can be poor insulin sensitivity. Insulin sensitivity refers to the cells response to insulin or insulin’s efficiency on cells. A cell that is very insulin sensitive needs less insulin to uptake glucose than a cell that is insulin insensitive.
The hormone insulin is anti-lipolytic and prevents fat oxidation increasing fat storage. Therefore, if one has poor insulin sensitivity then more insulin will be secreted and fat oxidation will be blunted and fat storage will be increased to a greater degree than if their cells were more insulin sensitive. In order to lose fat or keep fat gains to a minimum one must control insulin.
The consumption of carbohydrates leads to a large output of insulin since insulin is necessary for the uptake of glucose into cells. Eating large amounts of carbohydrates throughout the day will lead to elevated insulin levels, thereby decreases fat oxidation.
Limiting carbohydrates to times when your body needs them and so earning your carbs will aid in muscle growth and limiting fat gains. Endomorphs should limit their carbohydrates to breakfast and pre/post workout and obtain their carbs from green vegetables in other meals throughout the day.
Training for an endomorph should include cardiovascular exercise to increase stamina and endurance and burn calories. Cardiovascular training is very important for endomorphs, as they are prone to storing and carrying excess body fat. By implementing cardio into your regime, expect an increase in metabolism, a greater feeling of well being, an increase in fat reduction, and increased endurance.
The use of low-intensity cardio, done before breakfast allows one to burn more calories while not hampering recovery and tapping into fat stores when glycogen depleted.
HIIT is more intense than low-intensity cardio. Interval training involves alternating periods of work and rest (or lower levels of work). Bursts of power walking, jogging then walk recoveries or even sprints with walk recoveries shift body fat and retain the muscle and shape.
Since your basal metabolic rate accounts for such a large component of your daily calorie burn, the more you can do to increase it up higher, the better off you’re going to be.
A solid running sprints workout can boost the metabolism for a whole day after it has been completed, and so is very beneficial for endomorphs.
Endomorphs should focus on increasing their metabolism through their training.
A short intense routine that focusing on circuit training using whole body movements rather than fixed pathway machines should take place. Using kettle bells, medicine balls and Olympic lifting gear will help to increase the endomorph’s metabolism. This can last for 25-30 minutes and be repeated 3 times per week for maximum benefits.
For maximum EPOC circuits should be fast and intense. Short rest periods (45-60 seconds) with moderate weights will increase the heart rate, resulting in a greater breakdown of fat tissue. Compared with cardio, circuits will increase EPOC, calories burned after training for up to 72 hours after a session.
Endomorphs are strong and do not need to concern themselves with the risks of overtraining such as with ectomorphs. Endomorphs can push themselves far harder and need to do so in order to shift fat that they naturally store.
Image reproduced from menshealth.com
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