Training for Your Body Type: Endomorph

Welcome back to your Rock Solid Tip of the Week. Last week, I asked you to take a test on Bodybuilding.com’s website  to determine your body type. Assuming you took the test, you should be up to speed. This week I will be focusing on the hardest of the three, Endomorph. An endomorph can be described as someone who carries body fat easily, has an overall round body and tends to have short legs and arms.

How can an endomorph achieve a fit and healthy body? Well, it is not easy. An Endomorph should follow these basic guidelines.

Diet

Endo’s should NOT consume foods high in fat, or high carbohydrates. They should eat a fair amount of protein and foods that have a high concentration of good fats and good carbs. Endo’s should also track what and when they eat to help with meal timing and calorie count. Speaking of calories, an Endo should consult a dietitian in regards to the specific calories he or she may need to consume.

Workout

Endo’s should not just focus on cardio. While cardio may burn of fat, it does not help with Lean Body Mass (LBM) gain. More LBM, means more calories burned at rest, and a faster metabolism. Endo’s should train at least 3-4 times a week, with at least 2 days of moderate cardio, and one day of high-intensity cardio. Weight training should be done at every workout, and compound lifts, ie bench press, squat and deadlift, should be used to gain overall body strength.

Overview

Endomorphs tend to be shorter and stocker, and hold body fat easier, than Ecto’s and Meso’s. Endo’s should eat low fat and low carbohydrate diets, and track what they eat. Endo’s should also not only do cardio but also weight lift to increase LBM.

Well, I hope this weeks Rock Solid Tip of the Week, gave you some more insight on the Endomorphic body type. Next week, I’ll be covering the opposite end, the Ectomorph.

And just for fun, here’s a picture of me at the beach!

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Markus Susko is a National Association of Sports Medicine, Certified Personal Trainer, (NASM-CPT). He loves to not only help others achieve their fitness goals, but also to inform others of what is fact and not. Markus, is currently attending Indiana University Northwest as a double major in Business & Biology, and on top of his school work, also owns his own fitness business, Rock Solid Fitness. (www.rocksolidptfitness.com, or facebook.com/rock.solid.pt.fitness) He will also be receiving certification from NASM for Food & Nutrition Specialist (NASM-FNS) and Performance Enhancement Specialist (NASM-PES).