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Struggling with weight issues is frustrating. You may feel that despite watching what you eat and exercising semi-regularly, you can’t seem to get back into your old jeans. And let’s not even talk about the rapid weight gain that occurs when you indulge in a few extra desserts or fruity drinks during a weekend away. If any of this sounds familiar, you may most closely identify with the endomorph body type.
Otherwise known as a somatotype, there are three categories total: endomorph, mesomorph, and ectomorph, and each one include specific qualities that may shed some light on why your body reacts to food and exercise in a certain way and looks the way it does.
In this post, we’ll cover:
Explanations for the 3 different somatotypes
Whether there's truth to body types
Endomorph body type traits
Endomorph weight loss tips
Best diet and workout plan for endomorph body types
Whether you think you're an endomorph or more closely relate to a different body type, stick with us through this post. We’ve got some great diet and workout advice that can get you results, regardless of your body type.
What are the different body types?
Your somatotype, defined by body composition characteristics set by your genetics, was created by Dr. W. H. Sheldon in the 1940s.
The theory explains that genes are pre-determined, unchangeable, and unavoidable, labeling the three body types as endomorph, ectomorph, and mesomorph.
According to the theory, each somatotype displays the following body characteristics:
ENDOMORPH:
Large bone structure, including wider hips
Stocky
Round midsection with excess body fat
Gains fat quickly and struggle to lose it
Difficulty with weight loss
Slow metabolism
ECTOMORPH:
Slender
Tall and lanky
Quick metabolism
Skinny with little muscle and body fat
Difficulties with weight gain
MESOMORPH:
Athletic build
Medium frame, including wide shoulders and narrower hips
Muscular
Well-regulated metabolism, making it easy to build muscle and lose weight
You may have read this list and instantly felt like one described you to a tee. Or, you may have read these characteristics and identified with qualities from two, or even all three, body types.
Everyone is unique, and while you may more closely identify with one somatotype, it’s not unusual to find you have genetic traits from more than one group.
An example of a somatotype combination is frequently seen with football players, specifically linemen. Strong and athletic, they tend to have less visible muscle definition and a higher body fat percentage, making them fit into the meso-endomorph bracket.
Alternatively, if a naturally slim ectomorph has started overeating regularly due to stress, this habit will likely lead to weight gain. These factors would place them in the ecto-endomorph bracket, mainly due to lifestyle factors. It shows there are more than three body types to define our unique shapes and sizes.
Even more importantly, while your genes may cause you to lose weight, gain weight, or respond to exercise in a certain way, healthy habits and a well-planned diet and workout plan can help you achieve a body recomposition you’re happy and comfortable with - whatever that means for you.
Are these body types real?
There are truths to each somatotype’s unique characteristics, but as we mentioned above, it's not your destiny to look a certain way forever. Lifestyle factors, like exercise, diet, and mastering your metabolism, can go a long way in helping you achieve the body of your dreams, regardless of your body type.
Some endomorphs may have a slow metabolism that leads to excess body fat, while others may be chronic overeaters who gain weight because of large portions.
A few mesomorphs may have an athlete's body yet never go to the gym, but more commonly, a Greek God body is obtained following a proper diet and dedicated workout routine.
So, to recap, genetics play a role in your overall appearance and the weight your body gravitates toward. But this shouldn't cause you to feel defeated.
Instead, use your genetics and the qualities that define you to your advantage when creating an endomorph diet and workout plan to help you meet your goals.
Healthy eating habits and a fitness routine you look forward to will make you healthier and happier. And isn’t that the best goal to have anyway?
WHAT IS AN ENDOMORPH BODY TYPE?
Endomorphs struggle with their weight more than mesomorphs, who find it easier to achieve muscle hypertrophy, maintain muscle, and shed fat. Ectomorphs have different problems, finding it hard to put muscle on their tall, slim frames.
An endomorphic body tends to have a stocky, wider frame that holds excessive weight in the midsection.
Additional endomorphic features include:
Less muscle definition
Larger bone structure
Shorter limbs
Short stature
Bigger appetite
May be more susceptible to insulin sensitivity and hormonal imbalances, often related to higher body fat percentages.
If you most closely relate to the endomorph body type, you may constantly struggle to lose or maintain your weight, consistently cycling between dieting and overeating.
That can end now. There are plenty of strategies to help you reach a goal weight to look and feel your best. A proper endomorph diet paired with circuit training and high-intensity training (we've got everything from beginner HIIT workouts to HIIT assault bike routines if you're looking for inspiration) will burn excess fat and improve your body composition.
HOW TO KNOW IF YOU HAVE AN ENDOMORPH BODY TYPE
The endomorphic features remain largely the same for both men and women. But similar to differences between somatotypes, there are distinctions between endomorphic men and women.
Biologically, men and women are shaped differently and store fat in different places. For example, women have wider hips than men, primarily for child-bearing reasons. More frequently, women store fat in their lower stomach, hips, thighs, and butt, while men store more fat throughout their abdomen1.
So, what does this mean for endomorphic body types for each gender? Here’s a look.
Women:
You may describe yourself as curvy or full-figured.
You identify with having a pear-shaped body.
Your shoulders are more narrow compared to your hips.
You gain weight easily, often in the hips, thighs, butt, and abdomen.
It's hard to notice muscle definition as your body fat percentage leans toward the higher side.
Men:
Your body shape is apple-like, with most of your weight carried in the stomach.
You are stocky.
Your hips are wider than your shoulders.
Weight gain occurs quickly and often, typically in your stomach.
Muscle definition is not noticeable, even though you may be strong.
You may identify with one or all of these qualities as our genetics impact how we respond to exercise and metabolize food. For example, suppose an endomorph has started concentrating on following metabolism-boosting rules. In that case, you may be able to eat more than others with this body type since you’ve found a way to rev your energy-burning system.
Or, perhaps you've been following a workout designed to lose love handles on top of making nutritious eating choices. Genetics aside, you're likely going to look more ripped than an endomorph who is fairly inactive and eats as they please.
So imagine the results you can achieve after combining a few of these great habits. Speed up your metabolism, eat the best foods for your genetics, and follow a workout plan designed specifically for your somatotype.
Feeling inspired? Let’s get into it!
HOW ENDOMORPHS CAN USE THEIR BODY TYPE TO MEET HEALTH & FITNESS GOALS
If you’re still with us, we’re operating under the assumption that you most closely relate to the endomorph body type. You may have issues with overeating, a slow metabolism, excess body fat, and years of frustration dealing with an ever-growing waistline.
We can end the frustration here by discussing how you can use your body type to craft the perfect health and fitness plan.
1. Pick the right exercises:
If body fat is your number one struggle, focusing on low-intensity exercises or mass-building strength moves won't chisel your waistline.
Cardio, circuits, high-intensity interval training, AMRAP workouts, interval training, and faster-paced resistance training routines filled with compound moves and higher reps will get you to your goal.
2. Count your calories:
Weight gain is one of the biggest complaints about the endomorph body type. If you fall into this bracket, coming up with a calorie goal and macronutrient breakdown is a must.
Further, fuel your workouts and get more diet bang for your buck by selecting nutritious, whole foods high in vitamins, antioxidants, and energy, and avoiding high-calorie, processed options. The goal is to eliminate excess calories, track your calorie consumption, and adopt a healthy diet to promote fat loss.
If the monotony of following the same calorie goal every day has you cringing, consider the metabolic confusion diet plan instead for more eating flexibility.
3. Master your metabolism:
Slow metabolism is a common endomorph complaint. The first thing to determine is whether your metabolism is truly the issue. The problem could simply be eating more than you think, which makes counting calories a top priority.
Making an effort to eat small, frequent meals throughout the day and drinking plenty of ice water are relatively easy ways to rev up your metabolism. It's also crucial to get between 7 and 8 hours of sleep each night, pack your diet with protein (it sends your metabolism into overdrive!), build muscle mass, and get up and move around frequently throughout the day. Moving more could be as simple as taking a lap around your office once an hour.
How Does an Endomorph Lose Weight?
Endomorphs will have the best luck shedding unwanted pounds by finding a calorie target that aligns with their weight-loss goals. We never recommend making significant caloric changes all at once. All body types have different caloric needs based on metabolism, daily activity level, exercise plan, nutritional choices, and muscle mass.
If you're in the midst of a four day workout split weight lifting routine and have a job that requires you to be on your feet all day, you’re going to burn more calories daily than an endomorph who sits at a desk job and has never lifted weights. This is why your calorie target should be personalized to your lifestyle.
MONITORING CALORIES TO LOSE WEIGHT:
Step one is determining how much you’re eating now. If you don’t track, this could be an eye-opener for you. You may discover you’re eating 3,000 calories a day due to late-night snacking.
Or, you could find you’re not eating nearly enough, and it’s wreaking havoc on your metabolism. To find out where you're starting from, track your calories for a few days, ideally using an app that makes it easy for you, like MyFitnessPal.
Once you have your current amount, step two is reducing your intake. Depending on what it is, decrease by 5 to 10 percent. If eating over 3,000 calories, you can reduce it by 10%. If you’re currently eating more in the 2,400 - 2,500 range, start closer to a 5% reduction. Put your new goal into your app tracker, and plan to input everything.
Step three: Weigh yourself weekly, and if you hit a plateau and your calories aren’t too low, you can reduce by another 5% to keep the weight loss momentum going. You should never go below 1,200 calories. If you’re also exercising, we highly advise not falling below 1,400 or 1,500 calories.
And now for two equally important elements: what you eat and how you workout.
BEST ENDOMORPH DIET AND WORKOUT PLAN
BEST ENDOMORPH DIET PLAN:
When dealing with a higher body fat percentage, like an average endomorph may struggle with, comes a higher risk of being sensitive to insulin, affecting how many and the types of carbohydrates you consume.
An ideal endomorph diet sticks with high-fiber carbs with a lower glycemic index, including fruits, vegetables, beans, and unprocessed and minimally processed grains. Sweet potatoes and whole grain, fiber-packed cereals have a slightly higher glycemic index but can still be enjoyed in moderation.
An endomorph diet should avoid refined carbs with a high glycemic index, including white bread and rice, bagels, sweet treats, and sugar-packed breakfast cereals. Target 30% of your daily calories to come from carbs, 35% protein, and 35% fat.
Daily protein is extra high for endomorphs because it increases your metabolism and makes you feel full for longer, an ideal scenario when trying to lose weight and managing your daily food intake2. If you have a hard time hitting your protein goals, we suggest choosing one of these delicious protein powders to help boost your daily intake. For more variety, consider combining it with your morning java to turn the duo into protein coffee.
Fat sources for an endomorph diet should be monounsaturated and polyunsaturated, including pastured animal fats, fatty fish like salmon, eggs, avocado, olive, avocado, and coconut oils, coconut, nuts, and seeds.
FOLLOW A PALEO DIET EATING STYLE:
This macro breakdown aligns well with the paleo diet, a cave-man-like eating style that encourages whole foods similar to what our ancestors consumed. You cannot eat foods such as grains, soy, processed oils, refined sugars, and legumes in Paleo eating.
As the concept encourages produce, lean and grass-fed meats, and healthy fats, it aligns well with healthy eating in general but works particularly well for an endomorph diet.
Once you make your Paleo grocery list, figure out your calorie goal for weight loss, and start tracking, you're well on your way to hitting your goals. Mesomorphs and ectomorphs: The endomorph diet, following Paleo guidelines, is great for any body type.
It just requires tweaking based on your genetics. If you’re a mesomorph following a 6 day workout split combined with tons of cardio, you may want more carbs and less fat. You can still follow the Paleo guidelines, but your calories and macros may need to look different.
Ectomorphs struggling to put on mass should consider increasing their current calorie intake and bumping up their protein intake to support muscle growth. The same foods will do the trick; you need to adjust based on your needs.
BEST ENDOMORPH WORKOUT ROUTINE:
Blasting fat is the name of the endomorph workout game, which means you’ll benefit most from exercise that keeps your heart rate nice and high while building lean muscle mass for an extra calorie burn.
CARDIO:
HIIT should be a staple in your workout routine. Target two 30-minute sessions weekly to begin, bumping it up to three times. HIIT is versatile, and you can do it on any equipment, including a bike, treadmill, elliptical, assault bike, and rowing machine.
You can do it in your living room using a few select moves, with your bodyweight, dumbbells, or kettlebells, or you can do it outside, by running or biking. We love a 1:1 work-rest ratio for HIIT, so create your routine around a 30-second work, 30-second rest format.
If beginning, you may want to start with 20 seconds on, and 20 seconds off. If you enjoy running, hop on a treadmill or head outside, running fast for 30 seconds, walking for 30 seconds, and repeating for 20 to 30 minutes.
For more variety, create an easy circuit you can do at home, alternating between a jumping rope, burpees, and mountain climbers. Jump rope for 5 minutes total, following the 30 seconds on, 30 seconds off format, then move on to 5 minutes of burpees, followed by 5 minutes of mountain climbers. Repeat the circuit one more time, and you have a fat-blasting, calorie-scorching at-home routine.
Plyometric exercises like frog jumps, aerobic circuits, AMRAP, and Tabata workouts are great cardio options for endomorphs as they share HIIT’s same metabolism-boosting benefits. Steady-state cardio two to three times a week, for 30 to 40 minutes, will ensure you stay in a weekly calorie deficit. The ultimate goal of an endomorph's fitness goals is to eliminate excess fat, burn calories, and reduce body weight.
WEIGHT LIFTING:
Endomorphs can gain muscle easier than ectomorphs, but it can sometimes cause them to look stockier. As you start to lose weight, more muscle definition will be visible, and you can further increase this by strength training with your body type in mind.
We suggest avoiding lifting for bulk, instead sticking to large compound movements that will build lean muscle, torch calories, and increase your metabolism. The result is training for muscle endurance, as opposed to strength and hypertrophy, so your rep range for compound movements should be between 15 and 20 and can be more than 20 if you're strictly using bodyweight.
In addition, a weight training circuit-style with minimal rest will work both aerobic and anaerobic energy systems and burn more calories than traditional weight lifting. This weight training style is great for weight loss.
PROGRESSIONS:
As HIIT plays an integral role in your weekly workout schedule, continue playing around with the moves you use and the amount of work time you put in.
If 30 seconds on, 30 seconds off stops challenging you, bump it up to 40 seconds on, 40 seconds off; you can work up to 5 minutes on, 5 minutes off, so you’ve got plenty of room for growth.
For variety, try a weighted jump rope instead of a traditional rope, or purchase a weighted vest to wear as you perform a HIIT circuit. An assault bike is always an excellent option, as the calorie burn is limitless, making your goal to lose weight more obtainable.
For weight training, when you can do over 20 reps without feeling overly fatigued, increase your weights, but just enough where you can still hit the 15-20 range.
If you’ve been walking for your choice of cardio, push yourself to jog a portion of it for one week. Keep pushing yourself, because that is what will keep you progressing.
ENDOMORPH EXERCISE PROGRAM
We’ve put together a weekly workout schedule for you, which includes three HIIT sessions, twice weekly full-body resistance training circuits, and three steady-state cardio sessions. We recommend reaping the stationary bike's benefits and including it in your aerobic training.
In addition, as more movement throughout the day will help you hit your weight loss goals, you have a step goal on your HIIT days since your workouts will be relatively short.
You don’t need to get your steps in all at once, but the goal is for it to encourage you to make an effort to move more. This movement can include taking the stairs instead of the elevator, walking around the block during lunch, and getting up from your desk once an hour to stretch.
For your full-body weight training exercises, it’s circuit-style, meaning you’ll perform one set of each move, and then go back to the beginning. Aim for 3 to 5 rounds per circuit based on your fitness level. If you’re getting to five rounds, it's time to increase your weight. You can also make your workout more challenging and longer by adding on any (or all!) of the bonus moves.
BEST ENDOMORPH WORKOUT PLAN
WEEKLY WORKOUT SCHEDULE:
Day
Exercise
Workout Guidelines
Reps
Monday
HIIT
Step Goal: 10,000 steps
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Tuesday
Full-body resistance training
Steady-state cardio
Circuit style resistance training
Steady-state cardio: Running, walking, biking, elliptical, rowing machine
15-20 reps per set
Steady state cardio: Target 30-40 minutes
Wednesday
HIIT
Step Goal: 10,000 steps
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Thursday
REST
Friday
Full-body resistance training
Steady-state cardio
Circuit-style resistance training
Steady-state cardio options: Running, walking, biking, elliptical, rowing machine
15-20 reps per set
Steady-state cardio: Target 30-40 minutes
Saturday
HIIT
Step Goal: 12,000
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Sunday
Steady-state Cardio
Step Goal: 10-12,000
Steady-state cardio options: Running, walking, biking, elliptical, rowing machine
60 minutes
FULL BODY CIRCUIT (REPEAT 4-5 TIMES):
Exercise
Sets
Reps
Rest
Deadlift
1
15-20
10-20 seconds
Squat to overhead press
1
15-20
10-20 seconds
Mountain climbers
1
30 seconds
10-20 seconds
Plyo push-up
1
15-20
10-20 seconds
Side lunge and lateral raise
1
15-20
10-20 seconds
Dumbbell Clean and Press
1
15-20
10-20 seconds
Forward lunge to back row
1
15-20
10-20 seconds
BONUS MOVES:
Renegade Row
Jumping Rope
Sumo squat to upright row
Chest fly with leg lowers
1
15-20
10-20 seconds
Use your genetics to your advantage
Endomorphs: We hope you’re ending this post feeling motivated and inspired. Focus on tracking your calories, adopt Paleo-style eating, get your workouts in, and move around more.
Ectomorphs and mesomorphs: You can use this advice too, but tweak it so it's effective for your body type. If a mesomorph wants to follow the circuit-style weight lifting, follow the same routine but use heavier weights and an 8-12 rep range for hypertrophy. Ectomorphs should decrease to 3-6 reps of even heavier weights to pack on muscle.
The more you know about your body, the more you can use all of your unique traits to craft the perfect diet and workout routine for you. Somatotypes aside, all bodies need healthy food, more movement, and plenty of sleep to look and feel their best.
Related: Mesomorph Body Type: The Best Diet & Workout Routine
References:
Blaak, E. “Gender Differences in Fat Metabolism.” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 4, no. 6, 2001, pp. 499–502, www.ncbi.nlm.nih.gov/pubmed/11706283, 10.1097/00075197-200111000-00006.
Pesta, Dominik H, and Varman T Samuel. “A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats.” Nutrition & Metabolism, vol. 11, no. 1, 2014, p. 53, www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/, 10.1186/1743-7075-11-53
Struggling with weight issues is frustrating. You may feel that despite watching what you eat and exercising semi-regularly, you can’t seem to get back into your old jeans. And let’s not even talk about the rapid weight gain that occurs when you indulge in a few extra desserts or fruity drinks during a weekend away. If any of this sounds familiar, you may most closely identify with the endomorph body type.
Otherwise known as a somatotype, there are three categories total: endomorph, mesomorph, and ectomorph, and each one include specific qualities that may shed some light on why your body reacts to food and exercise in a certain way and looks the way it does.
In this post, we’ll cover:
Whether you think you're an endomorph or more closely relate to a different body type, stick with us through this post. We’ve got some great diet and workout advice that can get you results, regardless of your body type.
What are the different body types?
Your somatotype, defined by body composition characteristics set by your genetics, was created by Dr. W. H. Sheldon in the 1940s.
The theory explains that genes are pre-determined, unchangeable, and unavoidable, labeling the three body types as endomorph, ectomorph, and mesomorph.
According to the theory, each somatotype displays the following body characteristics:
ENDOMORPH:
ECTOMORPH:
MESOMORPH:
You may have read this list and instantly felt like one described you to a tee. Or, you may have read these characteristics and identified with qualities from two, or even all three, body types.
Everyone is unique, and while you may more closely identify with one somatotype, it’s not unusual to find you have genetic traits from more than one group.
An example of a somatotype combination is frequently seen with football players, specifically linemen. Strong and athletic, they tend to have less visible muscle definition and a higher body fat percentage, making them fit into the meso-endomorph bracket.
Alternatively, if a naturally slim ectomorph has started overeating regularly due to stress, this habit will likely lead to weight gain. These factors would place them in the ecto-endomorph bracket, mainly due to lifestyle factors. It shows there are more than three body types to define our unique shapes and sizes.
Even more importantly, while your genes may cause you to lose weight, gain weight, or respond to exercise in a certain way, healthy habits and a well-planned diet and workout plan can help you achieve a body recomposition you’re happy and comfortable with - whatever that means for you.
Are these body types real?
There are truths to each somatotype’s unique characteristics, but as we mentioned above, it's not your destiny to look a certain way forever. Lifestyle factors, like exercise, diet, and mastering your metabolism, can go a long way in helping you achieve the body of your dreams, regardless of your body type.
Some endomorphs may have a slow metabolism that leads to excess body fat, while others may be chronic overeaters who gain weight because of large portions.
A few mesomorphs may have an athlete's body yet never go to the gym, but more commonly, a Greek God body is obtained following a proper diet and dedicated workout routine.
So, to recap, genetics play a role in your overall appearance and the weight your body gravitates toward. But this shouldn't cause you to feel defeated.
Instead, use your genetics and the qualities that define you to your advantage when creating an endomorph diet and workout plan to help you meet your goals.
Healthy eating habits and a fitness routine you look forward to will make you healthier and happier. And isn’t that the best goal to have anyway?
WHAT IS AN ENDOMORPH BODY TYPE?
Endomorphs struggle with their weight more than mesomorphs, who find it easier to achieve muscle hypertrophy, maintain muscle, and shed fat. Ectomorphs have different problems, finding it hard to put muscle on their tall, slim frames.
An endomorphic body tends to have a stocky, wider frame that holds excessive weight in the midsection.
Additional endomorphic features include:
If you most closely relate to the endomorph body type, you may constantly struggle to lose or maintain your weight, consistently cycling between dieting and overeating.
That can end now. There are plenty of strategies to help you reach a goal weight to look and feel your best. A proper endomorph diet paired with circuit training and high-intensity training (we've got everything from beginner HIIT workouts to HIIT assault bike routines if you're looking for inspiration) will burn excess fat and improve your body composition.
HOW TO KNOW IF YOU HAVE AN ENDOMORPH BODY TYPE
The endomorphic features remain largely the same for both men and women. But similar to differences between somatotypes, there are distinctions between endomorphic men and women.
Biologically, men and women are shaped differently and store fat in different places. For example, women have wider hips than men, primarily for child-bearing reasons. More frequently, women store fat in their lower stomach, hips, thighs, and butt, while men store more fat throughout their abdomen1.
So, what does this mean for endomorphic body types for each gender? Here’s a look.
Women:
Men:
You may identify with one or all of these qualities as our genetics impact how we respond to exercise and metabolize food. For example, suppose an endomorph has started concentrating on following metabolism-boosting rules. In that case, you may be able to eat more than others with this body type since you’ve found a way to rev your energy-burning system.
Or, perhaps you've been following a workout designed to lose love handles on top of making nutritious eating choices. Genetics aside, you're likely going to look more ripped than an endomorph who is fairly inactive and eats as they please.
So imagine the results you can achieve after combining a few of these great habits. Speed up your metabolism, eat the best foods for your genetics, and follow a workout plan designed specifically for your somatotype.
Feeling inspired? Let’s get into it!
HOW ENDOMORPHS CAN USE THEIR BODY TYPE TO MEET HEALTH & FITNESS GOALS
If you’re still with us, we’re operating under the assumption that you most closely relate to the endomorph body type. You may have issues with overeating, a slow metabolism, excess body fat, and years of frustration dealing with an ever-growing waistline.
We can end the frustration here by discussing how you can use your body type to craft the perfect health and fitness plan.
1. Pick the right exercises:
If body fat is your number one struggle, focusing on low-intensity exercises or mass-building strength moves won't chisel your waistline.
Cardio, circuits, high-intensity interval training, AMRAP workouts, interval training, and faster-paced resistance training routines filled with compound moves and higher reps will get you to your goal.
2. Count your calories:
Weight gain is one of the biggest complaints about the endomorph body type. If you fall into this bracket, coming up with a calorie goal and macronutrient breakdown is a must.
Further, fuel your workouts and get more diet bang for your buck by selecting nutritious, whole foods high in vitamins, antioxidants, and energy, and avoiding high-calorie, processed options. The goal is to eliminate excess calories, track your calorie consumption, and adopt a healthy diet to promote fat loss.
If the monotony of following the same calorie goal every day has you cringing, consider the metabolic confusion diet plan instead for more eating flexibility.
3. Master your metabolism:
Slow metabolism is a common endomorph complaint. The first thing to determine is whether your metabolism is truly the issue. The problem could simply be eating more than you think, which makes counting calories a top priority.
Making an effort to eat small, frequent meals throughout the day and drinking plenty of ice water are relatively easy ways to rev up your metabolism. It's also crucial to get between 7 and 8 hours of sleep each night, pack your diet with protein (it sends your metabolism into overdrive!), build muscle mass, and get up and move around frequently throughout the day. Moving more could be as simple as taking a lap around your office once an hour.
How Does an Endomorph Lose Weight?
Endomorphs will have the best luck shedding unwanted pounds by finding a calorie target that aligns with their weight-loss goals. We never recommend making significant caloric changes all at once. All body types have different caloric needs based on metabolism, daily activity level, exercise plan, nutritional choices, and muscle mass.
If you're in the midst of a four day workout split weight lifting routine and have a job that requires you to be on your feet all day, you’re going to burn more calories daily than an endomorph who sits at a desk job and has never lifted weights. This is why your calorie target should be personalized to your lifestyle.
MONITORING CALORIES TO LOSE WEIGHT:
Step one is determining how much you’re eating now. If you don’t track, this could be an eye-opener for you. You may discover you’re eating 3,000 calories a day due to late-night snacking.
Or, you could find you’re not eating nearly enough, and it’s wreaking havoc on your metabolism. To find out where you're starting from, track your calories for a few days, ideally using an app that makes it easy for you, like MyFitnessPal.
Once you have your current amount, step two is reducing your intake. Depending on what it is, decrease by 5 to 10 percent. If eating over 3,000 calories, you can reduce it by 10%. If you’re currently eating more in the 2,400 - 2,500 range, start closer to a 5% reduction. Put your new goal into your app tracker, and plan to input everything.
Step three: Weigh yourself weekly, and if you hit a plateau and your calories aren’t too low, you can reduce by another 5% to keep the weight loss momentum going. You should never go below 1,200 calories. If you’re also exercising, we highly advise not falling below 1,400 or 1,500 calories.
And now for two equally important elements: what you eat and how you workout.
BEST ENDOMORPH DIET AND WORKOUT PLAN
BEST ENDOMORPH DIET PLAN:
When dealing with a higher body fat percentage, like an average endomorph may struggle with, comes a higher risk of being sensitive to insulin, affecting how many and the types of carbohydrates you consume.
An ideal endomorph diet sticks with high-fiber carbs with a lower glycemic index, including fruits, vegetables, beans, and unprocessed and minimally processed grains. Sweet potatoes and whole grain, fiber-packed cereals have a slightly higher glycemic index but can still be enjoyed in moderation.
An endomorph diet should avoid refined carbs with a high glycemic index, including white bread and rice, bagels, sweet treats, and sugar-packed breakfast cereals. Target 30% of your daily calories to come from carbs, 35% protein, and 35% fat.
Daily protein is extra high for endomorphs because it increases your metabolism and makes you feel full for longer, an ideal scenario when trying to lose weight and managing your daily food intake2. If you have a hard time hitting your protein goals, we suggest choosing one of these delicious protein powders to help boost your daily intake. For more variety, consider combining it with your morning java to turn the duo into protein coffee.
Fat sources for an endomorph diet should be monounsaturated and polyunsaturated, including pastured animal fats, fatty fish like salmon, eggs, avocado, olive, avocado, and coconut oils, coconut, nuts, and seeds.
FOLLOW A PALEO DIET EATING STYLE:
This macro breakdown aligns well with the paleo diet, a cave-man-like eating style that encourages whole foods similar to what our ancestors consumed. You cannot eat foods such as grains, soy, processed oils, refined sugars, and legumes in Paleo eating.
As the concept encourages produce, lean and grass-fed meats, and healthy fats, it aligns well with healthy eating in general but works particularly well for an endomorph diet.
Once you make your Paleo grocery list, figure out your calorie goal for weight loss, and start tracking, you're well on your way to hitting your goals. Mesomorphs and ectomorphs: The endomorph diet, following Paleo guidelines, is great for any body type.
It just requires tweaking based on your genetics. If you’re a mesomorph following a 6 day workout split combined with tons of cardio, you may want more carbs and less fat. You can still follow the Paleo guidelines, but your calories and macros may need to look different.
Ectomorphs struggling to put on mass should consider increasing their current calorie intake and bumping up their protein intake to support muscle growth. The same foods will do the trick; you need to adjust based on your needs.
BEST ENDOMORPH WORKOUT ROUTINE:
Blasting fat is the name of the endomorph workout game, which means you’ll benefit most from exercise that keeps your heart rate nice and high while building lean muscle mass for an extra calorie burn.
CARDIO:
HIIT should be a staple in your workout routine. Target two 30-minute sessions weekly to begin, bumping it up to three times. HIIT is versatile, and you can do it on any equipment, including a bike, treadmill, elliptical, assault bike, and rowing machine.
You can do it in your living room using a few select moves, with your bodyweight, dumbbells, or kettlebells, or you can do it outside, by running or biking. We love a 1:1 work-rest ratio for HIIT, so create your routine around a 30-second work, 30-second rest format.
If beginning, you may want to start with 20 seconds on, and 20 seconds off. If you enjoy running, hop on a treadmill or head outside, running fast for 30 seconds, walking for 30 seconds, and repeating for 20 to 30 minutes.
For more variety, create an easy circuit you can do at home, alternating between a jumping rope, burpees, and mountain climbers. Jump rope for 5 minutes total, following the 30 seconds on, 30 seconds off format, then move on to 5 minutes of burpees, followed by 5 minutes of mountain climbers. Repeat the circuit one more time, and you have a fat-blasting, calorie-scorching at-home routine.
Plyometric exercises like frog jumps, aerobic circuits, AMRAP, and Tabata workouts are great cardio options for endomorphs as they share HIIT’s same metabolism-boosting benefits. Steady-state cardio two to three times a week, for 30 to 40 minutes, will ensure you stay in a weekly calorie deficit. The ultimate goal of an endomorph's fitness goals is to eliminate excess fat, burn calories, and reduce body weight.
WEIGHT LIFTING:
Endomorphs can gain muscle easier than ectomorphs, but it can sometimes cause them to look stockier. As you start to lose weight, more muscle definition will be visible, and you can further increase this by strength training with your body type in mind.
We suggest avoiding lifting for bulk, instead sticking to large compound movements that will build lean muscle, torch calories, and increase your metabolism. The result is training for muscle endurance, as opposed to strength and hypertrophy, so your rep range for compound movements should be between 15 and 20 and can be more than 20 if you're strictly using bodyweight.
In addition, a weight training circuit-style with minimal rest will work both aerobic and anaerobic energy systems and burn more calories than traditional weight lifting. This weight training style is great for weight loss.
PROGRESSIONS:
As HIIT plays an integral role in your weekly workout schedule, continue playing around with the moves you use and the amount of work time you put in.
If 30 seconds on, 30 seconds off stops challenging you, bump it up to 40 seconds on, 40 seconds off; you can work up to 5 minutes on, 5 minutes off, so you’ve got plenty of room for growth.
For variety, try a weighted jump rope instead of a traditional rope, or purchase a weighted vest to wear as you perform a HIIT circuit. An assault bike is always an excellent option, as the calorie burn is limitless, making your goal to lose weight more obtainable.
For weight training, when you can do over 20 reps without feeling overly fatigued, increase your weights, but just enough where you can still hit the 15-20 range.
If you’ve been walking for your choice of cardio, push yourself to jog a portion of it for one week. Keep pushing yourself, because that is what will keep you progressing.
ENDOMORPH EXERCISE PROGRAM
We’ve put together a weekly workout schedule for you, which includes three HIIT sessions, twice weekly full-body resistance training circuits, and three steady-state cardio sessions. We recommend reaping the stationary bike's benefits and including it in your aerobic training.
In addition, as more movement throughout the day will help you hit your weight loss goals, you have a step goal on your HIIT days since your workouts will be relatively short.
You don’t need to get your steps in all at once, but the goal is for it to encourage you to make an effort to move more. This movement can include taking the stairs instead of the elevator, walking around the block during lunch, and getting up from your desk once an hour to stretch.
For your full-body weight training exercises, it’s circuit-style, meaning you’ll perform one set of each move, and then go back to the beginning. Aim for 3 to 5 rounds per circuit based on your fitness level. If you’re getting to five rounds, it's time to increase your weight. You can also make your workout more challenging and longer by adding on any (or all!) of the bonus moves.
BEST ENDOMORPH WORKOUT PLAN
WEEKLY WORKOUT SCHEDULE:
Day
Exercise
Workout Guidelines
Reps
Monday
HIIT
Step Goal: 10,000 steps
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Tuesday
Full-body resistance training
Steady-state cardio
Circuit style resistance training
Steady-state cardio: Running, walking, biking, elliptical, rowing machine
15-20 reps per set
Steady state cardio: Target 30-40 minutes
Wednesday
HIIT
Step Goal: 10,000 steps
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Thursday
REST
Friday
Full-body resistance training
Steady-state cardio
Circuit-style resistance training
Steady-state cardio options: Running, walking, biking, elliptical, rowing machine
15-20 reps per set
Steady-state cardio: Target 30-40 minutes
Saturday
HIIT
Step Goal: 12,000
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Sunday
Steady-state Cardio
Step Goal: 10-12,000
Steady-state cardio options: Running, walking, biking, elliptical, rowing machine
60 minutes
FULL BODY CIRCUIT (REPEAT 4-5 TIMES):
Exercise
Sets
Reps
Rest
Deadlift
1
15-20
10-20 seconds
Squat to overhead press
1
15-20
10-20 seconds
Mountain climbers
1
30 seconds
10-20 seconds
Plyo push-up
1
15-20
10-20 seconds
Side lunge and lateral raise
1
15-20
10-20 seconds
Dumbbell Clean and Press
1
15-20
10-20 seconds
Forward lunge to back row
1
15-20
10-20 seconds
BONUS MOVES:
1
15-20
10-20 seconds
Use your genetics to your advantage
Endomorphs: We hope you’re ending this post feeling motivated and inspired. Focus on tracking your calories, adopt Paleo-style eating, get your workouts in, and move around more.
Ectomorphs and mesomorphs: You can use this advice too, but tweak it so it's effective for your body type. If a mesomorph wants to follow the circuit-style weight lifting, follow the same routine but use heavier weights and an 8-12 rep range for hypertrophy. Ectomorphs should decrease to 3-6 reps of even heavier weights to pack on muscle.
The more you know about your body, the more you can use all of your unique traits to craft the perfect diet and workout routine for you. Somatotypes aside, all bodies need healthy food, more movement, and plenty of sleep to look and feel their best.
Related: Mesomorph Body Type: The Best Diet & Workout Routine
References:
[*]Blaak, E. “Gender Differences in Fat Metabolism.” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 4, no. 6, 2001, pp. 499–502, www.ncbi.nlm.nih.gov/pubmed/11706283, 10.1097/00075197-200111000-00006.
[*]Pesta, Dominik H, and Varman T Samuel. “A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats.” Nutrition & Metabolism, vol. 11, no. 1, 2014, p. 53, www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/, 10.1186/1743-7075-11-53
Click here to view the article.
Otherwise known as a somatotype, there are three categories total: endomorph, mesomorph, and ectomorph, and each one include specific qualities that may shed some light on why your body reacts to food and exercise in a certain way and looks the way it does.
In this post, we’ll cover:
Explanations for the 3 different somatotypes
Whether there's truth to body types
Endomorph body type traits
Endomorph weight loss tips
Best diet and workout plan for endomorph body types
Whether you think you're an endomorph or more closely relate to a different body type, stick with us through this post. We’ve got some great diet and workout advice that can get you results, regardless of your body type.
What are the different body types?
Your somatotype, defined by body composition characteristics set by your genetics, was created by Dr. W. H. Sheldon in the 1940s.
The theory explains that genes are pre-determined, unchangeable, and unavoidable, labeling the three body types as endomorph, ectomorph, and mesomorph.
According to the theory, each somatotype displays the following body characteristics:
ENDOMORPH:
Large bone structure, including wider hips
Stocky
Round midsection with excess body fat
Gains fat quickly and struggle to lose it
Difficulty with weight loss
Slow metabolism
ECTOMORPH:
Slender
Tall and lanky
Quick metabolism
Skinny with little muscle and body fat
Difficulties with weight gain
MESOMORPH:
Athletic build
Medium frame, including wide shoulders and narrower hips
Muscular
Well-regulated metabolism, making it easy to build muscle and lose weight
You may have read this list and instantly felt like one described you to a tee. Or, you may have read these characteristics and identified with qualities from two, or even all three, body types.
Everyone is unique, and while you may more closely identify with one somatotype, it’s not unusual to find you have genetic traits from more than one group.
An example of a somatotype combination is frequently seen with football players, specifically linemen. Strong and athletic, they tend to have less visible muscle definition and a higher body fat percentage, making them fit into the meso-endomorph bracket.
Alternatively, if a naturally slim ectomorph has started overeating regularly due to stress, this habit will likely lead to weight gain. These factors would place them in the ecto-endomorph bracket, mainly due to lifestyle factors. It shows there are more than three body types to define our unique shapes and sizes.
Even more importantly, while your genes may cause you to lose weight, gain weight, or respond to exercise in a certain way, healthy habits and a well-planned diet and workout plan can help you achieve a body recomposition you’re happy and comfortable with - whatever that means for you.
Are these body types real?
There are truths to each somatotype’s unique characteristics, but as we mentioned above, it's not your destiny to look a certain way forever. Lifestyle factors, like exercise, diet, and mastering your metabolism, can go a long way in helping you achieve the body of your dreams, regardless of your body type.
Some endomorphs may have a slow metabolism that leads to excess body fat, while others may be chronic overeaters who gain weight because of large portions.
A few mesomorphs may have an athlete's body yet never go to the gym, but more commonly, a Greek God body is obtained following a proper diet and dedicated workout routine.
So, to recap, genetics play a role in your overall appearance and the weight your body gravitates toward. But this shouldn't cause you to feel defeated.
Instead, use your genetics and the qualities that define you to your advantage when creating an endomorph diet and workout plan to help you meet your goals.
Healthy eating habits and a fitness routine you look forward to will make you healthier and happier. And isn’t that the best goal to have anyway?
WHAT IS AN ENDOMORPH BODY TYPE?
Endomorphs struggle with their weight more than mesomorphs, who find it easier to achieve muscle hypertrophy, maintain muscle, and shed fat. Ectomorphs have different problems, finding it hard to put muscle on their tall, slim frames.
An endomorphic body tends to have a stocky, wider frame that holds excessive weight in the midsection.
Additional endomorphic features include:
Less muscle definition
Larger bone structure
Shorter limbs
Short stature
Bigger appetite
May be more susceptible to insulin sensitivity and hormonal imbalances, often related to higher body fat percentages.
If you most closely relate to the endomorph body type, you may constantly struggle to lose or maintain your weight, consistently cycling between dieting and overeating.
That can end now. There are plenty of strategies to help you reach a goal weight to look and feel your best. A proper endomorph diet paired with circuit training and high-intensity training (we've got everything from beginner HIIT workouts to HIIT assault bike routines if you're looking for inspiration) will burn excess fat and improve your body composition.
HOW TO KNOW IF YOU HAVE AN ENDOMORPH BODY TYPE
The endomorphic features remain largely the same for both men and women. But similar to differences between somatotypes, there are distinctions between endomorphic men and women.
Biologically, men and women are shaped differently and store fat in different places. For example, women have wider hips than men, primarily for child-bearing reasons. More frequently, women store fat in their lower stomach, hips, thighs, and butt, while men store more fat throughout their abdomen1.
So, what does this mean for endomorphic body types for each gender? Here’s a look.
Women:
You may describe yourself as curvy or full-figured.
You identify with having a pear-shaped body.
Your shoulders are more narrow compared to your hips.
You gain weight easily, often in the hips, thighs, butt, and abdomen.
It's hard to notice muscle definition as your body fat percentage leans toward the higher side.
Men:
Your body shape is apple-like, with most of your weight carried in the stomach.
You are stocky.
Your hips are wider than your shoulders.
Weight gain occurs quickly and often, typically in your stomach.
Muscle definition is not noticeable, even though you may be strong.
You may identify with one or all of these qualities as our genetics impact how we respond to exercise and metabolize food. For example, suppose an endomorph has started concentrating on following metabolism-boosting rules. In that case, you may be able to eat more than others with this body type since you’ve found a way to rev your energy-burning system.
Or, perhaps you've been following a workout designed to lose love handles on top of making nutritious eating choices. Genetics aside, you're likely going to look more ripped than an endomorph who is fairly inactive and eats as they please.
So imagine the results you can achieve after combining a few of these great habits. Speed up your metabolism, eat the best foods for your genetics, and follow a workout plan designed specifically for your somatotype.
Feeling inspired? Let’s get into it!
HOW ENDOMORPHS CAN USE THEIR BODY TYPE TO MEET HEALTH & FITNESS GOALS
If you’re still with us, we’re operating under the assumption that you most closely relate to the endomorph body type. You may have issues with overeating, a slow metabolism, excess body fat, and years of frustration dealing with an ever-growing waistline.
We can end the frustration here by discussing how you can use your body type to craft the perfect health and fitness plan.
1. Pick the right exercises:
If body fat is your number one struggle, focusing on low-intensity exercises or mass-building strength moves won't chisel your waistline.
Cardio, circuits, high-intensity interval training, AMRAP workouts, interval training, and faster-paced resistance training routines filled with compound moves and higher reps will get you to your goal.
2. Count your calories:
Weight gain is one of the biggest complaints about the endomorph body type. If you fall into this bracket, coming up with a calorie goal and macronutrient breakdown is a must.
Further, fuel your workouts and get more diet bang for your buck by selecting nutritious, whole foods high in vitamins, antioxidants, and energy, and avoiding high-calorie, processed options. The goal is to eliminate excess calories, track your calorie consumption, and adopt a healthy diet to promote fat loss.
If the monotony of following the same calorie goal every day has you cringing, consider the metabolic confusion diet plan instead for more eating flexibility.
3. Master your metabolism:
Slow metabolism is a common endomorph complaint. The first thing to determine is whether your metabolism is truly the issue. The problem could simply be eating more than you think, which makes counting calories a top priority.
Making an effort to eat small, frequent meals throughout the day and drinking plenty of ice water are relatively easy ways to rev up your metabolism. It's also crucial to get between 7 and 8 hours of sleep each night, pack your diet with protein (it sends your metabolism into overdrive!), build muscle mass, and get up and move around frequently throughout the day. Moving more could be as simple as taking a lap around your office once an hour.
How Does an Endomorph Lose Weight?
Endomorphs will have the best luck shedding unwanted pounds by finding a calorie target that aligns with their weight-loss goals. We never recommend making significant caloric changes all at once. All body types have different caloric needs based on metabolism, daily activity level, exercise plan, nutritional choices, and muscle mass.
If you're in the midst of a four day workout split weight lifting routine and have a job that requires you to be on your feet all day, you’re going to burn more calories daily than an endomorph who sits at a desk job and has never lifted weights. This is why your calorie target should be personalized to your lifestyle.
MONITORING CALORIES TO LOSE WEIGHT:
Step one is determining how much you’re eating now. If you don’t track, this could be an eye-opener for you. You may discover you’re eating 3,000 calories a day due to late-night snacking.
Or, you could find you’re not eating nearly enough, and it’s wreaking havoc on your metabolism. To find out where you're starting from, track your calories for a few days, ideally using an app that makes it easy for you, like MyFitnessPal.
Once you have your current amount, step two is reducing your intake. Depending on what it is, decrease by 5 to 10 percent. If eating over 3,000 calories, you can reduce it by 10%. If you’re currently eating more in the 2,400 - 2,500 range, start closer to a 5% reduction. Put your new goal into your app tracker, and plan to input everything.
Step three: Weigh yourself weekly, and if you hit a plateau and your calories aren’t too low, you can reduce by another 5% to keep the weight loss momentum going. You should never go below 1,200 calories. If you’re also exercising, we highly advise not falling below 1,400 or 1,500 calories.
And now for two equally important elements: what you eat and how you workout.
BEST ENDOMORPH DIET AND WORKOUT PLAN
BEST ENDOMORPH DIET PLAN:
When dealing with a higher body fat percentage, like an average endomorph may struggle with, comes a higher risk of being sensitive to insulin, affecting how many and the types of carbohydrates you consume.
An ideal endomorph diet sticks with high-fiber carbs with a lower glycemic index, including fruits, vegetables, beans, and unprocessed and minimally processed grains. Sweet potatoes and whole grain, fiber-packed cereals have a slightly higher glycemic index but can still be enjoyed in moderation.
An endomorph diet should avoid refined carbs with a high glycemic index, including white bread and rice, bagels, sweet treats, and sugar-packed breakfast cereals. Target 30% of your daily calories to come from carbs, 35% protein, and 35% fat.
Daily protein is extra high for endomorphs because it increases your metabolism and makes you feel full for longer, an ideal scenario when trying to lose weight and managing your daily food intake2. If you have a hard time hitting your protein goals, we suggest choosing one of these delicious protein powders to help boost your daily intake. For more variety, consider combining it with your morning java to turn the duo into protein coffee.
Fat sources for an endomorph diet should be monounsaturated and polyunsaturated, including pastured animal fats, fatty fish like salmon, eggs, avocado, olive, avocado, and coconut oils, coconut, nuts, and seeds.
FOLLOW A PALEO DIET EATING STYLE:
This macro breakdown aligns well with the paleo diet, a cave-man-like eating style that encourages whole foods similar to what our ancestors consumed. You cannot eat foods such as grains, soy, processed oils, refined sugars, and legumes in Paleo eating.
As the concept encourages produce, lean and grass-fed meats, and healthy fats, it aligns well with healthy eating in general but works particularly well for an endomorph diet.
Once you make your Paleo grocery list, figure out your calorie goal for weight loss, and start tracking, you're well on your way to hitting your goals. Mesomorphs and ectomorphs: The endomorph diet, following Paleo guidelines, is great for any body type.
It just requires tweaking based on your genetics. If you’re a mesomorph following a 6 day workout split combined with tons of cardio, you may want more carbs and less fat. You can still follow the Paleo guidelines, but your calories and macros may need to look different.
Ectomorphs struggling to put on mass should consider increasing their current calorie intake and bumping up their protein intake to support muscle growth. The same foods will do the trick; you need to adjust based on your needs.
BEST ENDOMORPH WORKOUT ROUTINE:
Blasting fat is the name of the endomorph workout game, which means you’ll benefit most from exercise that keeps your heart rate nice and high while building lean muscle mass for an extra calorie burn.
CARDIO:
HIIT should be a staple in your workout routine. Target two 30-minute sessions weekly to begin, bumping it up to three times. HIIT is versatile, and you can do it on any equipment, including a bike, treadmill, elliptical, assault bike, and rowing machine.
You can do it in your living room using a few select moves, with your bodyweight, dumbbells, or kettlebells, or you can do it outside, by running or biking. We love a 1:1 work-rest ratio for HIIT, so create your routine around a 30-second work, 30-second rest format.
If beginning, you may want to start with 20 seconds on, and 20 seconds off. If you enjoy running, hop on a treadmill or head outside, running fast for 30 seconds, walking for 30 seconds, and repeating for 20 to 30 minutes.
For more variety, create an easy circuit you can do at home, alternating between a jumping rope, burpees, and mountain climbers. Jump rope for 5 minutes total, following the 30 seconds on, 30 seconds off format, then move on to 5 minutes of burpees, followed by 5 minutes of mountain climbers. Repeat the circuit one more time, and you have a fat-blasting, calorie-scorching at-home routine.
Plyometric exercises like frog jumps, aerobic circuits, AMRAP, and Tabata workouts are great cardio options for endomorphs as they share HIIT’s same metabolism-boosting benefits. Steady-state cardio two to three times a week, for 30 to 40 minutes, will ensure you stay in a weekly calorie deficit. The ultimate goal of an endomorph's fitness goals is to eliminate excess fat, burn calories, and reduce body weight.
WEIGHT LIFTING:
Endomorphs can gain muscle easier than ectomorphs, but it can sometimes cause them to look stockier. As you start to lose weight, more muscle definition will be visible, and you can further increase this by strength training with your body type in mind.
We suggest avoiding lifting for bulk, instead sticking to large compound movements that will build lean muscle, torch calories, and increase your metabolism. The result is training for muscle endurance, as opposed to strength and hypertrophy, so your rep range for compound movements should be between 15 and 20 and can be more than 20 if you're strictly using bodyweight.
In addition, a weight training circuit-style with minimal rest will work both aerobic and anaerobic energy systems and burn more calories than traditional weight lifting. This weight training style is great for weight loss.
PROGRESSIONS:
As HIIT plays an integral role in your weekly workout schedule, continue playing around with the moves you use and the amount of work time you put in.
If 30 seconds on, 30 seconds off stops challenging you, bump it up to 40 seconds on, 40 seconds off; you can work up to 5 minutes on, 5 minutes off, so you’ve got plenty of room for growth.
For variety, try a weighted jump rope instead of a traditional rope, or purchase a weighted vest to wear as you perform a HIIT circuit. An assault bike is always an excellent option, as the calorie burn is limitless, making your goal to lose weight more obtainable.
For weight training, when you can do over 20 reps without feeling overly fatigued, increase your weights, but just enough where you can still hit the 15-20 range.
If you’ve been walking for your choice of cardio, push yourself to jog a portion of it for one week. Keep pushing yourself, because that is what will keep you progressing.
ENDOMORPH EXERCISE PROGRAM
We’ve put together a weekly workout schedule for you, which includes three HIIT sessions, twice weekly full-body resistance training circuits, and three steady-state cardio sessions. We recommend reaping the stationary bike's benefits and including it in your aerobic training.
In addition, as more movement throughout the day will help you hit your weight loss goals, you have a step goal on your HIIT days since your workouts will be relatively short.
You don’t need to get your steps in all at once, but the goal is for it to encourage you to make an effort to move more. This movement can include taking the stairs instead of the elevator, walking around the block during lunch, and getting up from your desk once an hour to stretch.
For your full-body weight training exercises, it’s circuit-style, meaning you’ll perform one set of each move, and then go back to the beginning. Aim for 3 to 5 rounds per circuit based on your fitness level. If you’re getting to five rounds, it's time to increase your weight. You can also make your workout more challenging and longer by adding on any (or all!) of the bonus moves.
BEST ENDOMORPH WORKOUT PLAN
WEEKLY WORKOUT SCHEDULE:
Day
Exercise
Workout Guidelines
Reps
Monday
HIIT
Step Goal: 10,000 steps
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Tuesday
Full-body resistance training
Steady-state cardio
Circuit style resistance training
Steady-state cardio: Running, walking, biking, elliptical, rowing machine
15-20 reps per set
Steady state cardio: Target 30-40 minutes
Wednesday
HIIT
Step Goal: 10,000 steps
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Thursday
REST
Friday
Full-body resistance training
Steady-state cardio
Circuit-style resistance training
Steady-state cardio options: Running, walking, biking, elliptical, rowing machine
15-20 reps per set
Steady-state cardio: Target 30-40 minutes
Saturday
HIIT
Step Goal: 12,000
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Sunday
Steady-state Cardio
Step Goal: 10-12,000
Steady-state cardio options: Running, walking, biking, elliptical, rowing machine
60 minutes
FULL BODY CIRCUIT (REPEAT 4-5 TIMES):
Exercise
Sets
Reps
Rest
Deadlift
1
15-20
10-20 seconds
Squat to overhead press
1
15-20
10-20 seconds
Mountain climbers
1
30 seconds
10-20 seconds
Plyo push-up
1
15-20
10-20 seconds
Side lunge and lateral raise
1
15-20
10-20 seconds
Dumbbell Clean and Press
1
15-20
10-20 seconds
Forward lunge to back row
1
15-20
10-20 seconds
BONUS MOVES:
Renegade Row
Jumping Rope
Sumo squat to upright row
Chest fly with leg lowers
1
15-20
10-20 seconds
Use your genetics to your advantage
Endomorphs: We hope you’re ending this post feeling motivated and inspired. Focus on tracking your calories, adopt Paleo-style eating, get your workouts in, and move around more.
Ectomorphs and mesomorphs: You can use this advice too, but tweak it so it's effective for your body type. If a mesomorph wants to follow the circuit-style weight lifting, follow the same routine but use heavier weights and an 8-12 rep range for hypertrophy. Ectomorphs should decrease to 3-6 reps of even heavier weights to pack on muscle.
The more you know about your body, the more you can use all of your unique traits to craft the perfect diet and workout routine for you. Somatotypes aside, all bodies need healthy food, more movement, and plenty of sleep to look and feel their best.
Related: Mesomorph Body Type: The Best Diet & Workout Routine
References:
Blaak, E. “Gender Differences in Fat Metabolism.” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 4, no. 6, 2001, pp. 499–502, www.ncbi.nlm.nih.gov/pubmed/11706283, 10.1097/00075197-200111000-00006.
Pesta, Dominik H, and Varman T Samuel. “A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats.” Nutrition & Metabolism, vol. 11, no. 1, 2014, p. 53, www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/, 10.1186/1743-7075-11-53
Struggling with weight issues is frustrating. You may feel that despite watching what you eat and exercising semi-regularly, you can’t seem to get back into your old jeans. And let’s not even talk about the rapid weight gain that occurs when you indulge in a few extra desserts or fruity drinks during a weekend away. If any of this sounds familiar, you may most closely identify with the endomorph body type.
Otherwise known as a somatotype, there are three categories total: endomorph, mesomorph, and ectomorph, and each one include specific qualities that may shed some light on why your body reacts to food and exercise in a certain way and looks the way it does.
In this post, we’ll cover:
- Explanations for the 3 different somatotypes
- Whether there's truth to body types
- Endomorph body type traits
- Endomorph weight loss tips
- Best diet and workout plan for endomorph body types
Whether you think you're an endomorph or more closely relate to a different body type, stick with us through this post. We’ve got some great diet and workout advice that can get you results, regardless of your body type.
What are the different body types?
Your somatotype, defined by body composition characteristics set by your genetics, was created by Dr. W. H. Sheldon in the 1940s.
The theory explains that genes are pre-determined, unchangeable, and unavoidable, labeling the three body types as endomorph, ectomorph, and mesomorph.
According to the theory, each somatotype displays the following body characteristics:
ENDOMORPH:
- Large bone structure, including wider hips
- Stocky
- Round midsection with excess body fat
- Gains fat quickly and struggle to lose it
- Difficulty with weight loss
- Slow metabolism
ECTOMORPH:
- Slender
- Tall and lanky
- Quick metabolism
- Skinny with little muscle and body fat
- Difficulties with weight gain
MESOMORPH:
- Athletic build
- Medium frame, including wide shoulders and narrower hips
- Muscular
- Well-regulated metabolism, making it easy to build muscle and lose weight
You may have read this list and instantly felt like one described you to a tee. Or, you may have read these characteristics and identified with qualities from two, or even all three, body types.
Everyone is unique, and while you may more closely identify with one somatotype, it’s not unusual to find you have genetic traits from more than one group.
An example of a somatotype combination is frequently seen with football players, specifically linemen. Strong and athletic, they tend to have less visible muscle definition and a higher body fat percentage, making them fit into the meso-endomorph bracket.
Alternatively, if a naturally slim ectomorph has started overeating regularly due to stress, this habit will likely lead to weight gain. These factors would place them in the ecto-endomorph bracket, mainly due to lifestyle factors. It shows there are more than three body types to define our unique shapes and sizes.
Even more importantly, while your genes may cause you to lose weight, gain weight, or respond to exercise in a certain way, healthy habits and a well-planned diet and workout plan can help you achieve a body recomposition you’re happy and comfortable with - whatever that means for you.
Are these body types real?
There are truths to each somatotype’s unique characteristics, but as we mentioned above, it's not your destiny to look a certain way forever. Lifestyle factors, like exercise, diet, and mastering your metabolism, can go a long way in helping you achieve the body of your dreams, regardless of your body type.
Some endomorphs may have a slow metabolism that leads to excess body fat, while others may be chronic overeaters who gain weight because of large portions.
A few mesomorphs may have an athlete's body yet never go to the gym, but more commonly, a Greek God body is obtained following a proper diet and dedicated workout routine.
So, to recap, genetics play a role in your overall appearance and the weight your body gravitates toward. But this shouldn't cause you to feel defeated.
Instead, use your genetics and the qualities that define you to your advantage when creating an endomorph diet and workout plan to help you meet your goals.
Healthy eating habits and a fitness routine you look forward to will make you healthier and happier. And isn’t that the best goal to have anyway?
WHAT IS AN ENDOMORPH BODY TYPE?
Endomorphs struggle with their weight more than mesomorphs, who find it easier to achieve muscle hypertrophy, maintain muscle, and shed fat. Ectomorphs have different problems, finding it hard to put muscle on their tall, slim frames.
An endomorphic body tends to have a stocky, wider frame that holds excessive weight in the midsection.
Additional endomorphic features include:
- Less muscle definition
- Larger bone structure
- Shorter limbs
- Short stature
- Bigger appetite
- May be more susceptible to insulin sensitivity and hormonal imbalances, often related to higher body fat percentages.
If you most closely relate to the endomorph body type, you may constantly struggle to lose or maintain your weight, consistently cycling between dieting and overeating.
That can end now. There are plenty of strategies to help you reach a goal weight to look and feel your best. A proper endomorph diet paired with circuit training and high-intensity training (we've got everything from beginner HIIT workouts to HIIT assault bike routines if you're looking for inspiration) will burn excess fat and improve your body composition.
HOW TO KNOW IF YOU HAVE AN ENDOMORPH BODY TYPE
The endomorphic features remain largely the same for both men and women. But similar to differences between somatotypes, there are distinctions between endomorphic men and women.
Biologically, men and women are shaped differently and store fat in different places. For example, women have wider hips than men, primarily for child-bearing reasons. More frequently, women store fat in their lower stomach, hips, thighs, and butt, while men store more fat throughout their abdomen1.
So, what does this mean for endomorphic body types for each gender? Here’s a look.
Women:
- You may describe yourself as curvy or full-figured.
- You identify with having a pear-shaped body.
- Your shoulders are more narrow compared to your hips.
- You gain weight easily, often in the hips, thighs, butt, and abdomen.
- It's hard to notice muscle definition as your body fat percentage leans toward the higher side.
Men:
- Your body shape is apple-like, with most of your weight carried in the stomach.
- You are stocky.
- Your hips are wider than your shoulders.
- Weight gain occurs quickly and often, typically in your stomach.
- Muscle definition is not noticeable, even though you may be strong.
You may identify with one or all of these qualities as our genetics impact how we respond to exercise and metabolize food. For example, suppose an endomorph has started concentrating on following metabolism-boosting rules. In that case, you may be able to eat more than others with this body type since you’ve found a way to rev your energy-burning system.
Or, perhaps you've been following a workout designed to lose love handles on top of making nutritious eating choices. Genetics aside, you're likely going to look more ripped than an endomorph who is fairly inactive and eats as they please.
So imagine the results you can achieve after combining a few of these great habits. Speed up your metabolism, eat the best foods for your genetics, and follow a workout plan designed specifically for your somatotype.
Feeling inspired? Let’s get into it!
HOW ENDOMORPHS CAN USE THEIR BODY TYPE TO MEET HEALTH & FITNESS GOALS
If you’re still with us, we’re operating under the assumption that you most closely relate to the endomorph body type. You may have issues with overeating, a slow metabolism, excess body fat, and years of frustration dealing with an ever-growing waistline.
We can end the frustration here by discussing how you can use your body type to craft the perfect health and fitness plan.
1. Pick the right exercises:
If body fat is your number one struggle, focusing on low-intensity exercises or mass-building strength moves won't chisel your waistline.
Cardio, circuits, high-intensity interval training, AMRAP workouts, interval training, and faster-paced resistance training routines filled with compound moves and higher reps will get you to your goal.
2. Count your calories:
Weight gain is one of the biggest complaints about the endomorph body type. If you fall into this bracket, coming up with a calorie goal and macronutrient breakdown is a must.
Further, fuel your workouts and get more diet bang for your buck by selecting nutritious, whole foods high in vitamins, antioxidants, and energy, and avoiding high-calorie, processed options. The goal is to eliminate excess calories, track your calorie consumption, and adopt a healthy diet to promote fat loss.
If the monotony of following the same calorie goal every day has you cringing, consider the metabolic confusion diet plan instead for more eating flexibility.
3. Master your metabolism:
Slow metabolism is a common endomorph complaint. The first thing to determine is whether your metabolism is truly the issue. The problem could simply be eating more than you think, which makes counting calories a top priority.
Making an effort to eat small, frequent meals throughout the day and drinking plenty of ice water are relatively easy ways to rev up your metabolism. It's also crucial to get between 7 and 8 hours of sleep each night, pack your diet with protein (it sends your metabolism into overdrive!), build muscle mass, and get up and move around frequently throughout the day. Moving more could be as simple as taking a lap around your office once an hour.
How Does an Endomorph Lose Weight?
Endomorphs will have the best luck shedding unwanted pounds by finding a calorie target that aligns with their weight-loss goals. We never recommend making significant caloric changes all at once. All body types have different caloric needs based on metabolism, daily activity level, exercise plan, nutritional choices, and muscle mass.
If you're in the midst of a four day workout split weight lifting routine and have a job that requires you to be on your feet all day, you’re going to burn more calories daily than an endomorph who sits at a desk job and has never lifted weights. This is why your calorie target should be personalized to your lifestyle.
MONITORING CALORIES TO LOSE WEIGHT:
Step one is determining how much you’re eating now. If you don’t track, this could be an eye-opener for you. You may discover you’re eating 3,000 calories a day due to late-night snacking.
Or, you could find you’re not eating nearly enough, and it’s wreaking havoc on your metabolism. To find out where you're starting from, track your calories for a few days, ideally using an app that makes it easy for you, like MyFitnessPal.
Once you have your current amount, step two is reducing your intake. Depending on what it is, decrease by 5 to 10 percent. If eating over 3,000 calories, you can reduce it by 10%. If you’re currently eating more in the 2,400 - 2,500 range, start closer to a 5% reduction. Put your new goal into your app tracker, and plan to input everything.
Step three: Weigh yourself weekly, and if you hit a plateau and your calories aren’t too low, you can reduce by another 5% to keep the weight loss momentum going. You should never go below 1,200 calories. If you’re also exercising, we highly advise not falling below 1,400 or 1,500 calories.
And now for two equally important elements: what you eat and how you workout.
BEST ENDOMORPH DIET AND WORKOUT PLAN
BEST ENDOMORPH DIET PLAN:
When dealing with a higher body fat percentage, like an average endomorph may struggle with, comes a higher risk of being sensitive to insulin, affecting how many and the types of carbohydrates you consume.
An ideal endomorph diet sticks with high-fiber carbs with a lower glycemic index, including fruits, vegetables, beans, and unprocessed and minimally processed grains. Sweet potatoes and whole grain, fiber-packed cereals have a slightly higher glycemic index but can still be enjoyed in moderation.
An endomorph diet should avoid refined carbs with a high glycemic index, including white bread and rice, bagels, sweet treats, and sugar-packed breakfast cereals. Target 30% of your daily calories to come from carbs, 35% protein, and 35% fat.
Daily protein is extra high for endomorphs because it increases your metabolism and makes you feel full for longer, an ideal scenario when trying to lose weight and managing your daily food intake2. If you have a hard time hitting your protein goals, we suggest choosing one of these delicious protein powders to help boost your daily intake. For more variety, consider combining it with your morning java to turn the duo into protein coffee.
Fat sources for an endomorph diet should be monounsaturated and polyunsaturated, including pastured animal fats, fatty fish like salmon, eggs, avocado, olive, avocado, and coconut oils, coconut, nuts, and seeds.
FOLLOW A PALEO DIET EATING STYLE:
This macro breakdown aligns well with the paleo diet, a cave-man-like eating style that encourages whole foods similar to what our ancestors consumed. You cannot eat foods such as grains, soy, processed oils, refined sugars, and legumes in Paleo eating.
As the concept encourages produce, lean and grass-fed meats, and healthy fats, it aligns well with healthy eating in general but works particularly well for an endomorph diet.
Once you make your Paleo grocery list, figure out your calorie goal for weight loss, and start tracking, you're well on your way to hitting your goals. Mesomorphs and ectomorphs: The endomorph diet, following Paleo guidelines, is great for any body type.
It just requires tweaking based on your genetics. If you’re a mesomorph following a 6 day workout split combined with tons of cardio, you may want more carbs and less fat. You can still follow the Paleo guidelines, but your calories and macros may need to look different.
Ectomorphs struggling to put on mass should consider increasing their current calorie intake and bumping up their protein intake to support muscle growth. The same foods will do the trick; you need to adjust based on your needs.
BEST ENDOMORPH WORKOUT ROUTINE:
Blasting fat is the name of the endomorph workout game, which means you’ll benefit most from exercise that keeps your heart rate nice and high while building lean muscle mass for an extra calorie burn.
CARDIO:
HIIT should be a staple in your workout routine. Target two 30-minute sessions weekly to begin, bumping it up to three times. HIIT is versatile, and you can do it on any equipment, including a bike, treadmill, elliptical, assault bike, and rowing machine.
You can do it in your living room using a few select moves, with your bodyweight, dumbbells, or kettlebells, or you can do it outside, by running or biking. We love a 1:1 work-rest ratio for HIIT, so create your routine around a 30-second work, 30-second rest format.
If beginning, you may want to start with 20 seconds on, and 20 seconds off. If you enjoy running, hop on a treadmill or head outside, running fast for 30 seconds, walking for 30 seconds, and repeating for 20 to 30 minutes.
For more variety, create an easy circuit you can do at home, alternating between a jumping rope, burpees, and mountain climbers. Jump rope for 5 minutes total, following the 30 seconds on, 30 seconds off format, then move on to 5 minutes of burpees, followed by 5 minutes of mountain climbers. Repeat the circuit one more time, and you have a fat-blasting, calorie-scorching at-home routine.
Plyometric exercises like frog jumps, aerobic circuits, AMRAP, and Tabata workouts are great cardio options for endomorphs as they share HIIT’s same metabolism-boosting benefits. Steady-state cardio two to three times a week, for 30 to 40 minutes, will ensure you stay in a weekly calorie deficit. The ultimate goal of an endomorph's fitness goals is to eliminate excess fat, burn calories, and reduce body weight.
WEIGHT LIFTING:
Endomorphs can gain muscle easier than ectomorphs, but it can sometimes cause them to look stockier. As you start to lose weight, more muscle definition will be visible, and you can further increase this by strength training with your body type in mind.
We suggest avoiding lifting for bulk, instead sticking to large compound movements that will build lean muscle, torch calories, and increase your metabolism. The result is training for muscle endurance, as opposed to strength and hypertrophy, so your rep range for compound movements should be between 15 and 20 and can be more than 20 if you're strictly using bodyweight.
In addition, a weight training circuit-style with minimal rest will work both aerobic and anaerobic energy systems and burn more calories than traditional weight lifting. This weight training style is great for weight loss.
PROGRESSIONS:
As HIIT plays an integral role in your weekly workout schedule, continue playing around with the moves you use and the amount of work time you put in.
If 30 seconds on, 30 seconds off stops challenging you, bump it up to 40 seconds on, 40 seconds off; you can work up to 5 minutes on, 5 minutes off, so you’ve got plenty of room for growth.
For variety, try a weighted jump rope instead of a traditional rope, or purchase a weighted vest to wear as you perform a HIIT circuit. An assault bike is always an excellent option, as the calorie burn is limitless, making your goal to lose weight more obtainable.
For weight training, when you can do over 20 reps without feeling overly fatigued, increase your weights, but just enough where you can still hit the 15-20 range.
If you’ve been walking for your choice of cardio, push yourself to jog a portion of it for one week. Keep pushing yourself, because that is what will keep you progressing.
ENDOMORPH EXERCISE PROGRAM
We’ve put together a weekly workout schedule for you, which includes three HIIT sessions, twice weekly full-body resistance training circuits, and three steady-state cardio sessions. We recommend reaping the stationary bike's benefits and including it in your aerobic training.
In addition, as more movement throughout the day will help you hit your weight loss goals, you have a step goal on your HIIT days since your workouts will be relatively short.
You don’t need to get your steps in all at once, but the goal is for it to encourage you to make an effort to move more. This movement can include taking the stairs instead of the elevator, walking around the block during lunch, and getting up from your desk once an hour to stretch.
For your full-body weight training exercises, it’s circuit-style, meaning you’ll perform one set of each move, and then go back to the beginning. Aim for 3 to 5 rounds per circuit based on your fitness level. If you’re getting to five rounds, it's time to increase your weight. You can also make your workout more challenging and longer by adding on any (or all!) of the bonus moves.
BEST ENDOMORPH WORKOUT PLAN
WEEKLY WORKOUT SCHEDULE:
Day
Exercise
Workout Guidelines
Reps
Monday
HIIT
Step Goal: 10,000 steps
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Tuesday
Full-body resistance training
Steady-state cardio
Circuit style resistance training
Steady-state cardio: Running, walking, biking, elliptical, rowing machine
15-20 reps per set
Steady state cardio: Target 30-40 minutes
Wednesday
HIIT
Step Goal: 10,000 steps
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Thursday
REST
Friday
Full-body resistance training
Steady-state cardio
Circuit-style resistance training
Steady-state cardio options: Running, walking, biking, elliptical, rowing machine
15-20 reps per set
Steady-state cardio: Target 30-40 minutes
Saturday
HIIT
Step Goal: 12,000
1:1 work rest ratio; 30 seconds work, 30 seconds rest
30 minutes
Sunday
Steady-state Cardio
Step Goal: 10-12,000
Steady-state cardio options: Running, walking, biking, elliptical, rowing machine
60 minutes
FULL BODY CIRCUIT (REPEAT 4-5 TIMES):
Exercise
Sets
Reps
Rest
Deadlift
1
15-20
10-20 seconds
Squat to overhead press
1
15-20
10-20 seconds
Mountain climbers
1
30 seconds
10-20 seconds
Plyo push-up
1
15-20
10-20 seconds
Side lunge and lateral raise
1
15-20
10-20 seconds
Dumbbell Clean and Press
1
15-20
10-20 seconds
Forward lunge to back row
1
15-20
10-20 seconds
BONUS MOVES:
- Renegade Row
- Jumping Rope
- Sumo squat to upright row
- Chest fly with leg lowers
1
15-20
10-20 seconds
Use your genetics to your advantage
Endomorphs: We hope you’re ending this post feeling motivated and inspired. Focus on tracking your calories, adopt Paleo-style eating, get your workouts in, and move around more.
Ectomorphs and mesomorphs: You can use this advice too, but tweak it so it's effective for your body type. If a mesomorph wants to follow the circuit-style weight lifting, follow the same routine but use heavier weights and an 8-12 rep range for hypertrophy. Ectomorphs should decrease to 3-6 reps of even heavier weights to pack on muscle.
The more you know about your body, the more you can use all of your unique traits to craft the perfect diet and workout routine for you. Somatotypes aside, all bodies need healthy food, more movement, and plenty of sleep to look and feel their best.
Related: Mesomorph Body Type: The Best Diet & Workout Routine
References:
[*]Blaak, E. “Gender Differences in Fat Metabolism.” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 4, no. 6, 2001, pp. 499–502, www.ncbi.nlm.nih.gov/pubmed/11706283, 10.1097/00075197-200111000-00006.
[*]Pesta, Dominik H, and Varman T Samuel. “A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats.” Nutrition & Metabolism, vol. 11, no. 1, 2014, p. 53, www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/, 10.1186/1743-7075-11-53
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