An Endomorph Workout

endomorph workout routine
Endomorphs Need To Workout Different Than Other Body Types

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….

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.

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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