Your body type determines what diet plan and training method works best for you. There are three major body types - endomorphs, mesomorphs, and ectomorphs. Many people are a blend of two types, but one type is usually more dominant. This article will focus on endomorphs.
Endomorphs tend to have small waists, short limbs, narrow shoulders, and medium to large bone structures. They are pear-shaped, with the majority of their weight in the lower abdomen, hips, and thighs.
Endomorphs tend to be sensitive to carbohydrates and insulin and have a low metabolism. These body types need evenly distributed macronutrients - 30% carbohydrates, 35% protein, and 35% percent fat. Since high-carb foods are converted to sugar and stored as fat, endomorphs should get most of their carbohydrates from vegetables and high-fiber starches.
A combination of weight training and cardio are essential to aid the endomorph in losing fat and building muscle. Although endomorphs tend to gain muscle easily, fat loss is more challenging. Endomorphs should incorporate 30-60 minutes of cardio, as well as High-intensity interval training (HIIT), two to three days per week. Weight training should focus on large muscle groups, with high repetitions and compounded exercises.
(Source: https://www.acefitness.org/education-and-resources/lifestyle/blog/5078/how-to-eat-and-train-for-an-endomorph-body-type/)
Comments