Endomorph Workout

Endomorphs Need To Workout Different Than Other Body Types

Please check here if you need more information on finding your body type

The endomorph body type often has big bones, round face, and a large trunk and thighs. Endomorph body types have a naturally high degree of body fat, especially around the midsection. When you see the usuall endomorph body type, your thinking in the shape pattern of a pear. Endomorphs usually struggle to control their weight, because of slower metabolisms and the inability to exert enough effort to burn the required calories due to the large amount of weight the endomorph body type carries.

Its important for the endomorph to eat very frequently to keep the metabolism burning as hot as possible. Sadly when most endomorphs want to loose weight, they feel that calorie restriction is the end all goal. While a reduction in calories is needed for the endomorph to loose fat, the basic nutrition needs must still be met in order to retain the lean muscle tissue that burns calories all day long.

Having said that, the endomorph body type must be very carefull around carbohydrates. Make sure that most of the carb choices eaten come from complex carbohydrate sources. Protein should be kept high to encourage muscle retention and the feeling of fullness to prevent overeating.

Training for the endomorph body should be fast and higher rep. This does not mean low intensity. The goal for the endomorph when training is to burn as many calories possible while retaining muscle mass.

The endomorph body type is often concerned with obesity and self image. If you would like to know where you rank on the obesity scale, be careful if you think the BMI is a great gauge. Actually, let’s talk about that….

Am I Obese? Whats My Ideal Weight?

Are you obese? Alot of people wonder because the stereotypes in the media
really get people thinking about their appearance and if they are fat or at
thier ideal weight.

The general definition of obesity is if you are 30 percent over your ideal
weight. This is where most people would like to know just what their ideal
weight is!:-)
Your ideal weight is a subject of much hoopla to me (I’ll put my view points
on this after). Most doctors involved with obesity
or weight loss deem ideal weight as ” A body mass index (BMI) of 25 up to
30 kg/m2.”

The centers for disease control and prevention list the following details
for BMI and where
your stand:

  • Below 18.5 Under weight
  • 18.5 – 24.9 Normal
  • 25.0 – 29.9 Over weight
  • 30.0 and Above Obese
  • So in order to know if you are obese you should supposedly know if your your BMI is around 25 to 30 kg/m2. Lets figure out BMI then: ( if you would like an automatic BMI calculator check it out below.

    BMI Calculator

    To calculate your BMI, enter your height and weight in the boxes below,
    and then click “calculate”.

    Height in feet:

    and inches:

    Enter your weight in pounds:

    lbs

    Press the button to see your BMI:


    BMI: 

    Here is how you figure out your BMI by math:
    BMI = (YOUR WEIGHT IN POUNDS divided by (HIEGHT IN INCHES X HIEGHT IN INCHES) all multiplied by 703

    GOT IT DONE? GOOD! So where did you end up? Are you obese?

    Okay, lets break for a second. Take a breath and let me tell you the low down.

    Ray Burton Fitness Author and Trainer
    I’m a personal trainer, here is my picture as I am now. I’m 5’8” and 182 pounds. I’m usually around 10-14% bodyfat. AND I HAVE A BMI OF 26.9! GUESS I MUST BE OVER WEIGHT and close to obese!!

    So what’s the deal then? Well like I said earlier, I have a little beef with BMI and obesity as most people would quantify it. I think being over weight or obese should be gauged by your bodyfat percentage. WHY?

    Well normal BMI readings are taking into account your whole body, bones, muscle, and fat. So even if you have barely any fat and can see your abs they think you are obese and not at your ideal weight, just like me.

    Now Body Fat percentage tests are a different story. The only thing looked at here is how much fat and muscle you have by percentages of your overall body weight.

    Obesity this way states that above 25% bodyfat for men is obese and above 32% bodyfat is obese for women.

    Cool! This way, we are not looking so bad now!

    Sample Endomorph Workout

    Monday and Thursday: Cardio 45 minutes low intensity at 70-75% max heart rate.
    Tuesday: Chest and Quads
    Wednesday: Back and Hamstrings
    Friday: Shoulders and Arms
    Saturday: Cardio 45 minutes low intensity at 70-75% max heart rate.

    Monday and Thursday Endomorph Workout: Cardio 45 minutes low intensity at 70-75% max heart rate.

    Tuesday Endomorph Workout-Chest and Quads:
    5 Minutes warm-up cardio
    5 Minutes stretch

    10-15 minutes Routine:
    · Chest: Pushups 3 x 30 Knees moving to full style when able, even if for a few!
    · Quads: Squats 3 x 30 Use a band or hold onto a dumbbell.

    Chest and Quads are super setted with 120 seconds rest after each super set. If you really want to loose fat fast, get to a bike quickly and do two minutes of a high level sprint.

    30 minutes high incline walking.

    Wednesday Endomorph Workout- Hamstrings and Back

    5 Minutes warm-up cardio
    5 Minutes stretch
    10-15 minutes Routine:
    · Hamstrings: Swiss ball leg curls 3 x 30 Single legs if you can even if for a few, (stiff legged dead lifts are the hardest exercise)
    · Back: Bent over barbell rows 3 x 30

    Hamstrings and Back are super setted with 120 seconds rest after each super set. If you really want to loose fat fast, get to a bike quickly and do two minutes of a high level sprint.

    30 minutes on the elliptical machine.

    Friday Endomorph Workout- Shoulders and Arms

    5 Minutes warm-up cardio
    5 Minutes stretch
    10-15 minutes Routine:
    · Shoulders: Standing barbell presses 3 x 30
    · Biceps: Standing barbell curls 3 x 30 A cable works well here
    · Triceps: Bench Dips 3 x 30 Feet elevated on swiss ball or bench if you can!

    Shoulders, Biceps and Triceps are super setted with 120 seconds rest after each super set.

    Up to 30 minutes on the stair monster! Just stay on as long as you can until you reach 30 minutes. Your heart rate will be high, but this is the day to push your limits.

    For more information on great training that will help the endopmorph body type, check out this program: “Commando Cardio

    Remember, the endomorph body type may pose some interesting challenges when it comes to fitness! The thing to remember is that “no matter fast, no matter slow, change will come!”

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