The Best Endomorph Workout Plan For Weight Loss At Home

endomorph workout plan
The best endomorph workout plan for weightloss is going to look a little different than a more traditional 3 phase periodized workout plan. An example of an all round workout plan can be seen in this series of beginner instructional articles.

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 usual 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.

A Quick Bit On Eating For This Workout

Sadly when most endomorphs want to lose weight, they feel that calorie restriction is the end all goal. While a reduction in calories is needed for the endomorph to lose 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 careful 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.

A breakdown of 40:40:20 ratio of protein, carbohydrates and fats works well for most.

An Endomorph workout plan 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.

While the Endomorph will lean towards heavy lifting because they are good at it, the ease at which they can gain muscle can make them feel bulky.

Don’t Gauge Yourself By The BMI

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.

I am five foot nine inches and 182 pounds with body fat usually around 10-14%. I have a BMI of 26.9! In other words, I would be overweight and close to obese according to doctors and fitness experts!

So what’s the deal then? Actually, 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 body fat percentage and not this ridiculous BMI. Let me explain why.

Normal BMI readings are taking into account your whole body. That’s 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. If you have a lot of muscle and little fat, you can still fail the BMI even if you are healthy and fit.

In my opinion 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% body fat for men is obese and above 32% body fat is obese for women.

The Best Endomorph Workout Plan For Weight Loss At Home

If you want some tips on setting up a simple home gym look at this article.

Wednesday and Saturday:
Monday: Full Body Circuit #1
Tuesday: Full Body Circuit #2
Wednesday: Cardio 45 minutes low intensity at 70-75% max heart rate. A walk or bike ride will do.
Thursday: Full Body Circuit #1
Friday: Full Body Circuit #2
Saturday: Cardio 45 minutes low intensity at 70-75% max heart rate. A walk or bike ride will do.

Details Of The Endomorph Workout Routine

WEEK ONE
(Day 1 and 2 are to be repeated twice per week)

Day 1
A1)* Chin-ups, supinated (palms facing you)
Sets and reps are 3×10
Rest Interval: 0 seconds (Do one set then move directly to the next exercise below)

NOTE ON CHIN-UPS AND DIPS: When you are at a heavier bodyweight these are impossible at first. No problem. Use a chair to support one leg (or the floor to use both) and push as much as you need to with the legs to complete the movement. Over time you will get stronger and the bodyweight will drop. This combination will eventually allow you to do chins and dips without assistance.

A2) Squat
Sets and reps are 3×10
Rest Interval: 0 seconds then move onto…

A3) Push-up
Sets and reps are 3×10
Rest Interval: 0 seconds then move onto…

A4) Deadlifts
Sets and reps are 3×10
Rest Interval: 120 seconds

* The A1-A4 designations mean you do one set of each exercise with no rest in between. After the last exercise, in this case deadlifts, you’ll rest for the prescribed amount of time and then repeat the whole circuit two more times. After that, you’ll probably puke, and then you can move to the “B” exercises.

B1) Hanging leg raises
Sets and reps are 2×10
Rest Interval: 0 seconds then move onto…

B2) Decline reverse crunch
Sets and reps are 2×10
Rest Interval: 60 seconds

The decline reverse crunch is performed on a slant board or a Swiss ball where you raise your legs up towards your face.

Day 2 Of The Endomorph Workout Plan

A1) Push press
Sets and reps are 3×10
Rest Interval: 0 seconds then move onto…

The push press is a shoulder press that utilizes the entire body. Start by standing, with a shoulder-width grip and the barbell resting on anterior delts. Squat one-fourth of the way down to initiate the momentum. Next, press the bar straight over the head to a soft lockout while exploding up on to the toes. Finish by lowering the weight to your shoulders for a three count down.

A2) Walking lunge with dumbbells
Sets and reps are 3×10
Rest Interval: 0 seconds then move onto…

A walking lunge looks like a regular lunge except instead of stepping back to the starting position, you step forward with the back leg. You’ll end up walking across the floor 20 to 30 feet.

A3) Dip
Sets and reps are 3×10
Rest Interval: 0 seconds then move onto…

A4) Bent over barbell row
Sets and reps are 3×10
Rest Interval: 120 seconds

B) Twisting crunches on Swiss ball or hanging leg raises with twist
Sets and reps are 3×10
Rest Interval: 60 seconds

WEEK TWO
Same as above. Increase sets to four in the “A” series and three in the “B” series.

WEEK THREE
Day one and two are again to be repeated twice per week. As an alternate schedule, the lactic acid interval training can be performed on the morning of your off days before your first meal.

Day 1 — AM (morning workout)
A1) Chin ups, supinated
Sets and reps are 4×10
Rest Interval: 0 seconds then move onto…

A2) Squat
Sets and reps are 4×10
Rest Interval: 0 seconds then move onto…

A3) Push-up
Sets and reps are 4×10
Rest Interval: 0 seconds then move onto…

A4) Deadlifts
Sets and reps are 4×10
Rest Interval: 90 seconds

B1) Hanging leg raises
Sets and reps are 3×10
Rest Interval: 0 seconds

B2) Decline reverse crunch
Sets and reps are 3×10
Rest Interval: 30 seconds

Day 1 — PM
Perform six “sets” of Burpees. Rest for 180 seconds between each set.

Day 2 Week 3 Of The Endomorph Workout Plan

A1) Push press
Sets and reps are 4×10
Rest Interval: 0 seconds then move onto…

A2) Walking dumbbell lunge
Sets and reps are 4×10
Rest Interval: 0 seconds then move onto…

A3) Dips
Sets and reps are 4×10
Rest Interval: 0 seconds then move onto…

A4) Bent over barbell row
Sets and reps are 4×10
Rest Interval: 90 seconds

B) Twisting crunches on Swiss Ball or hanging leg raises with twist
Sets and reps are 4×10
Rest Interval: 30 seconds

Day 2 – PM
Perform six “sets” of Burpees. Rest for 180 seconds between each set.

Supercharging the Workout Program

Here are a few tips to get the best results from this program:
• Fat-loss products containing yohimbine (suggested brand is primaforce) may help target lower-body fat cells and therefore increase results.
• If it fits your schedule better, you can switch the AM and PM workouts.

• At this point the program can be repeated, but it’s best to take a break after 6 weeks and do a less intense workout to give your body a bit of a break.

Get ready to experience what “feel the burn” really means! This workout is no joke, its one of the hardest workouts I have ever done. Use the watch for your rest periods.

In conclusion, the endomorph body type may pose some interesting challenges when it comes to fitness but this endomorph workout plan takes all the guess work out for you. The thing to remember is that “no matter fast, no matter slow, change will come!” Just do what you can and you’ll get better and better.

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