Training for your body type: Endomorph

Diet

·         Diet is the most important factor for endomorphs. Endomorphs are usually sensitive to carbohydrates. They hold a lot of water and hold on to muscle glycogen stores well.

·         An endomorph is better off not attempting to carb load due to their sensitivity to carbs. An endomorph can tolerate a much lower carb intake and can go as long as seven days before depleting glycogen stores and can refill them in just one day.

·         Endomorphs respond well to high amounts of dietary fat.

·         A cycled diet is ideal, where a low carbohydrate/high protein diet is adhered to for several days and then followed by a moderate carbohydrate/low fat day.

Training

·         Endomorphs are better suited to short-term high intensity cardio of 15-25 minutes total duration, 5-6 times per week.

·         Endomorphs also respond better to multiple short sessions of hard cardio spread throughout the day. For example, 30 minutes of cardio for an endomorph would be more effective in burning fat by splitting the time into two 15 minute sessions or three 10 minute sessions, rather than one lasting 30 minutes.

 

·         They are also better off cutting rest intervals in training and doing weight training in an aerobic manner. Cutting rest intervals to 20-30 seconds will burn a significant amount of body fat.

·         It is difficult to overtrain an endomorph, so don’t worry about the short rest periods.

Training for Your Body Type : Ectomorph

Ectomorphs

•  Keep cardio activity to a minimum, no more than three times per week
• Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill and walking outdoors
• Keep cardio conditioning at70% of your max heart rate for no more than 20 minutes per session.
•  Cool down for five minutes after your cardio session (walking is perfect)

• Always warm up muscles and stretch lightly before picking up any weights
• Employ split-training, working one or two body parts each workout to target muscle groups
• Train each body part twice a week if possible
• Aim for eight to ten repetitions per set and do two to three sets of each exercise
• Get plenty of rest between workouts; never train if scheduled body part is still sore from previous workout
• Try different routines and exercises for muscle confusion
• Increase training intensity slowly to avoid strain or injury
• If you stay sore for more than three days chances are you are lifting too heavy, scale back on your weight and increase slowly
• If gains in muscle and strength seem stagnant, try adding weight until you are limited to eight reps per set
• Work your abs three times per week, three sets of 25 reps. Try different exercises  (crunches and lying leg lifts for example)
• A clean diet and proper supplementation are extremely important
• Consume six small meals per day
• Make sure your daily protein intake is 1.5g of protein per pound of body weight
• Protein intake should be 30% of daily dietary intake; carbohydrates about 50%; fats 20%
• Drink a protein shake after your workout and one at bedtime
• Increase daily intake of fibrous carbohydrates whilst limiting the intake of simple sugars
• Eat slower burning glycemic index foods such as beans, corn, sweet potatoes, oats, pasta, brown rice, whole grain breads
• Drink at least eight 8-oz. glasses of water per day (one gallon). Coffee and tea don't count
• Limit or eliminate alcohol; eliminate tobacco

Step 2: Know Your Body type

DO YOU KNOW YOUR BODY TYPE?

For most people, one of the first steps towards fashioning a fitness program is to understand the concept of body types, and identifying their body type. In this article I will explain the concept of body types.

There are three basic types: ectomorph, mesomorph and endomorph.

Characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim, the ectomorphs are typically the "hard-gainers", those who most likely have been slim all their lives and have small frames, little fat and long, lean muscles. Picture those Ethiopian runners competing in track and field events. They epitomize ectomorphs. 

An Ectomorph

A mesomorph is a body that is in most ways "average," not overly large and muscular and not round and fat. The real difference between an ectomorph and a mesomorph is the ability to gain both fat and muscle.

Mesomorph

Ectomorphs have difficulty gaining either fat or muscle; while mesomorphs can grow fat if they are inactive and overeat and likewise can transform into hard bodies with a modicum of effort. Many NFL Quarterbacks are good examples of Mesomorphs.

Lastly is the endomorph. These body types are typically rounded with belly fat, hips (for women) and double chins. They can, however, add muscle fairly easily when it is approached correctly and combined with clean eating and the addition of cardio. 

Sumo Wrestlers... Classic Endomorphs

While there are a few people who are truly one body type or another, most of us are a combination of two, with one type being more dominant than the other.

Knowing your own body type will help you understand both your nutritional and exercise needs for losing fat and gaining muscle, and will also help you to plan a long-term strategy that is reasonable and does not set you up for disappointment.

In other words, if you are an ectomorph, don't expect to have bulging biceps overnight. It is going to take time for you to add that extra lean mass. 

In subsequent articles I will describe sample workouts for the various body parts.