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Filled with processed foods, sugars, enriched products, chemicals, and hormone and anti-biotic laced products, it's a struggle to avoid these foods because they are so readily available and we so accustomed to eating them. One key to success is going to be understanding your macronutrients macros and knowing how to balance them. This is extremely important for the endomorph. Again, the normal diet we are eating is terrible for the endo and we can see by the macro breakdown that most of our calories are coming from carbohydrates. This spells disaster for the endomorph. One of the best things you can do for yourself is to start tracking all your food.

Do it for a week to start and I guarantee you'll be amazed at what you see. In my experience, most people greatly over or underestimate their caloric intake and therefore, have no idea what their BMR is. How can you expect to drop body fat when you don't have any idea how many calories you need? You can't. It ends up being a guessing game and most of you are guessing wrong. But don't beat yourself up, this is an easy fix. Start by downloading an app called MyFitnessPal and start tracking today.

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I'm serious, it's that important! Input your age, weight, and height and you will get a number. You will then multiply this number your BMR by your activity level to determine how many calories your body requires to maintain your current weight. As far as your specific macros, there is no one answer as everyone has different levels of sensitivities, but a good starting point would be something like:.

This low carb number will be a challenge for many endomorphs since they are typically used to eating a very high carb diet. You can expect to have an energy crash for a week or two, but after that, you'll feel 10X better.


Insulin, which is a hormone that controls how your body absorbs sugar and ultimately uses it for energy production , becomes an issue when you have an intolerance or sensitivity to carbohydrates. As an endo, your body just isn't as good at using insulin to reduce the sugar in your bloodstream, which is one reason why eating sugary foods and high glycemic Index GI starchy carbs is a bad idea. Eating high fiber, low GI foods may be a good idea and can help to keep blood sugars stable. These include:. Many endomorphs also tend to have a slight to moderate carbohydrate intolerance.

What this means is that your body will react poorly to excess carb intake and likely store it as fat versus burning it for energy. One caveat to the carb rule is that the endomorph should always eat carbs after a workout. As I've mentioned before, I am not a big believer in severely reducing or eliminating entire food groups, but there is something to be said for the success of the Paleo Diet.

The Only Endomorph Diet And Training Guide You’ll Ever Need

First off, I've gone Paleo and it worked amazingly well. I have had clients eat Paleo style with great results as well. I'm not going to get into all the specifics and if you read this post , you'll learn everything you need to know about it. Why I think it's a good idea to at least try it for 6 weeks or so is because it eliminates all the shit from your diet and as an endomorph, you NEED to remove it!

These are all healthy things and while I'm not recommending you do or do not go on the Paleo, it's definitely with looking into it further, especially if you are struggling with carb intake. I hate diets. I hate that they represent a short-term solution to a long-term need. Diets are temporary and more often than not, cause more harm than good when it comes to healthy fat loss. Bob is a 40 year old guy and an endomorph. He knows he needs to lose 30 pounds and is desperate to try something that works. He hears from his friend that a diet he recently tried helped him lose 35 pounds so Bob decides to give it a shot.

As you can see, this can wreak havoc on your body and when you "diet" frequently AKA yo-yo dieting , it can be catastrophic for your body. This scenario is extremely common and is caused by the diet industry's desire to make money. They don't give a shit about our health; they want to sell books, programs, and products. The reason this model sells is because it produces results. Anyone can and will lose weight when given a low calorie diet, which most diets are in some capacity.

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But you shouldn't care about quick results. You should focus on making a permanent change to how you eat, move, and live. Now that you know how important diet is for you, it's time to discuss the second piece of the puzzle; training. As an endo, your body does not want to be lean and muscular. It wants to stay comfortable and be round and soft.

Getting it to do what you want will require dedication, consistency, and a shit ton of hard work. But if you do it, you can virtually "reset" your body type to be geared more towards a different one. Rule 1 for any endomorph is to move more. Inactivity is your nemesis and living a sedentary life is the devil. Strength training is your savior and without it, you may live the rest of your life looking like one of the Teletubbies. Your goal should be to reduce body fat, not weight.

And the absolute best way to shed fat is to build lean muscle. This of course, is done through progressive strength training. Our Day Transformation Program, The Fit Dad Blueprint , includes 4 separate strength training programs so you can get started immediately if you're a newbie to fitness or if you've been training for years. Since your primary goal is to build lean muscle tissue in order to drop body fat, increase your metabolism, and improve your overall health, you MUST strength train.

This means pushing your muscles way out of their comfort zones and overloading them to force growth. This can be done with weights or bodyweight exercises. It's important to understand that all exercises are not created equal and using compound movements versus isolation ones can have a significant impact on your results and gains. For the endomorph, the best use of your time and energy is using heavy, multi-joint compound exercise as the base for your strength workouts. Exercises like:. Here is an example of a proper strength training workout for an beginner to intermediate endomorph man:.

As you can see, these are all compound exercises, using multiple joints and muscles at once. Also note that I didn't include specific ab work because many of these exercises force the core to stabilize and work to maintain posture and stability.

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This is also not a plan designed for anyone specific. I believe in individualization of all exercise programs and recommend you find a good trainer or coach to help set one up for your specific goals, abilities, and limitations. I love high intensity interval training. Call it circuit training, interval training, or metabolic conditioning, it's all pretty much lumped together. The goal being to use short, very intense bursts of energy followed by short rest periods. The goal is to use this type of training to elicit a higher calorie burn, increase heart capacity, improve muscular endurance and strength, and reap the rewards of EPOC.

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But this is hardcore shit and if you are deconditioned, this type of training is going to be extremely taxing. They key is to push yourself to your limits, not those of someone else. Your perceived rate of exertion will differ greatly from mine for example and you should always train for your goals. I'm a big fan of timed circuit training and use it often with my clients and for myself.


Below is a sample workout that would be ideal for an endomorph who is at the beginner to intermediate stages of fitness proficiency. The key is intensity here.

Push yourself as hard as you are capable of but make sure to read your body. This type of training can place a lot of stress on your central nervous system and can even make you feel nauseous or sick. Remember to push yourself to your limits and your limits only. Don't worry about how fast or how many reps someone else is doing or what you think you should be doing. Normally I am not a fan of steady state cardio like running, jogging, cycling and prefer high intensity work.

However, since your goal is to move as much as possible, I do recommend doing traditional cardio several times per week.

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  5. Walking, in particular, is a fantastic activity for the endomorph. Just keep in mind that just because you get to walk on a treadmill for an hour, doesn't mean you get to take it easy. Push yourself on that thing too! Use inclines, speed variations, and hell.. Follow these 10 things and you will make progress, this I know. You don't have to do all of them right now, but you do need to do some of them. Focusing on just diet or just exercise is always a bad idea, but even more so for the endomorph.

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    If you follow this guide, you will see results but be patient because it may take time. You didn't get soft and doughy overnight so you can't reasonably expect to reverse it overnight. Remember, it's not about losing a bunch of weight, it's about adopting a healthy lifestyle that you can sustain.