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The Endomorph – Hard Losers and Their Training and Nutrition Strategy

Most people who work hard but still struggle to lose body fat are endomorphs. An endomorph is someone with a slow metabolism who is genetically predisposed to store fat easily. Endomorphs are usually, but not always, large framed with medium to large joints.

Endomorphs sometimes have varying degrees of carbohydrate sensitivity and insulin resistance, so high-carb diets are usually not effective for controlling body fat. Processed and refined carbohydrates, which include white sugar and white flour, are particularly harmful and tend to turn into body fat more quickly in endomorphs. Low to moderate carb, higher protein diets usually work best for endomorphs.

While some genetically gifted mesomorphs and ectomorphs can eat whatever they want and never gain any fat, an endomorph must eat clean and healthy almost constantly. This requires the development of a high level of nutritional discipline. Endomorphs are types who tend to gain body fat very quickly if they eat too much or if they eat the wrong kinds of food.

Endomorphs can’t “cheat” often and get away with it. Their metabolism is extremely ruthless. One or two cheat meals per week seems to be the limit. Bad daily eating habits or frequent cheat days will always stop them.

Endomorphs generally have a very hard time losing fat through diet alone. Even a near-perfect diet sometimes won’t work on its own because the endomorph needs the metabolism boost that exercise provides.

More cardio is almost always necessary for an endomorph to lose body fat. Someone with a low endomorph component can stay lean with little or no cardio. Extreme endomorphs usually need cardio every day before body fat starts to come off.

An extreme endomorph (7 on the endomorph scale) will occasionally have trouble losing fat, even if they are on a well-designed training and nutrition program. Extreme endomorphs sometimes need to drastically restrict carbohydrates (below 100g/day for women, below 175g/day for men) before significant fat loss occurs. They may also need to use a carb cycling approach that alternates high carb days with low carb days to stimulate their slow metabolism and prevent them from going into starvation mode. Santa Claus is the archetypal endomorph.

Traits of an endomorph

Naturally high levels of body fat (often overweight) Usually big bones, big joints, big build (but not always) Short, tapering arms and legs Smooth, round body contours (round or pear-shaped body) Wide waist and hips Waist dominates chest Tendencies always store excess calories as fat (can’t get rid of it by overeating) Cutting fat after losing it is a challenge Tendency to be sluggish, sluggish and without energy Slow thyroid or other hormonal imbalance (sometimes) Fairly good strength levels Sensitive to carbohydrates (carbs are easy to store as fat) Responds better to higher protein, low (or moderate) carb diets Naturally slow metabolism/low set point (fewer calories burned at rest) Fall asleep easily and sleep deeply Lots of cardio required to lose weight and body fat Extremely difficult to lose weight (requires a lot of effort) Fatigue and fatigue Often describe themselves as having a “slow metabolism” Tendency to gain fat quickly when exercise is stopped , a tendency to lose fat slowly, even on a “clean,” low-fat, low-calorie diet. Often overweight, even if they don’t eat much Respond best to frequent, even daily training

Endomorph training and nutrition strategy

When it comes to fat loss, a well-planned, strategic approach to nutrition and training is more important for the endomorph than for any other body type. The endomorph strategy focuses on a high level of activity and an extreme level of discipline and consistency in eating habits. Most endomorphs also need some degree of carbohydrate restriction with higher protein levels to compensate.

High in protein, medium to low in carbohydrates

High protein, low to moderate carb diets work best for endomorphs. Endomorphs typically have varying degrees of carbohydrate sensitivity and insulin resistance. Therefore, high-carbohydrate, low-fat diets are usually not effective. Sugar is a major no-no: processed and refined carbohydrates, which include white sugar and white flour, tend to turn into body fat very quickly in endomorphs because of the way they affect the hormone insulin.

Exercise is an absolute MUST

Endomorphs generally have a very hard time losing fat through diet alone. Even a near-perfect diet often doesn’t work on its own because the endomorph needs to kick-start the metabolism that comes from exercise. An endomorph must do everything in his power to stimulate his metabolism, and that means combining good nutrition with strength training and aerobic training. A diet without exercise means certain failure for an endomorph.

Lots of cardio

Someone with a low endomorph component can stay lean with little or no cardio. Endomorphs need more cardio to lose body fat. Most endomorphs will lose fat with surprising ease by doing some type of cardio at least 4-5 times a week. Extreme endomorphs usually need cardio every day (seven days a week). All endomorphs will tend to gain the fat back if they stop doing cardio completely. They often manage to lose weight successfully, but if they haven’t made a lifelong commitment to exercise, then they put them back on.

Get more activity in general

Endomorphs usually (but not always) tend to relax as opposed to staying constantly on the move. Their natural inclination is usually to kick back in the chair, while their ectomorph or mesomorph counterpart might “relax” on a nice 40-mile bike ride.

The best strategy for an endomorph is to be active and stay active! You have to move! In addition to regular exercise in the gym, also engage in some sports or recreational activities. If you are an endomorph, you should be doing some kind of activity almost every day.

Make a lifelong commitment to fitness

Endomorphs must commit to a lifelong exercise program and avoid quick fixes or any short-term approach to fitness. After reaching a long-term end goal of body fat and body weight, an endomorph must commit to at least 3 days of exercise per week – for life – to maintain fat. This should be done for health reasons anyway, but for an endomorph, exercise is necessary to maintain the desired body fat ratio. Once you start, you have to keep going or you’ll lose momentum. Every time you stop exercising, you can be sure that the body fat will slowly start to return. Long “vacations” from physical activity are not a good idea. Get your momentum going and keep it going.

Train hard

The basic endomorph disposition is to tend to be loose and relaxed. If you are an endomorph, you have to fight this urge and train with high intensity. You have to keep pushing yourself. Not only do you have to train almost every day, you have to try to train harder every day and beat your personal best repeatedly. The best endomorph advice I ever heard came from a Zen master; Roshi Philip Kapleau. he said

“Do not relax your efforts or it will take you a long time to achieve what you desire.”

Increase your training frequency

This is important – an endomorph needs to stay moving to keep their metabolic engine revving. Staying still for too long means death for the endomorph. The increase in resting metabolism from training does not take long. For someone with a naturally slow metabolism, the only way to keep it up is to train at a high frequency.

Increase your training time

Losing fat leads to burning calories. You need to burn more calories than you consume each day. The most obvious way to burn more calories is to do cardio for longer periods of time. 20 minutes is the recommended starting point for effective fat burning, but it’s rarely enough for an endomorph. 20 minutes is maintenance training for endomorphs. For maximum fat loss, I recommend 30-45 minutes of continuous aerobic activity, and in some cases it may be necessary to go up to 60 minutes before the goal is reached. Return to the 20-minute maintenance workouts only after you reach your goal.

Avoid sleeping too much.

Endomorphs should avoid excessive sleep. They should be early risers. Chances are, if you’re an endomorph, you’re not an early riser and often have the urge to take a nap and go back to sleep. Resist the urge. Getting up early for morning cardio is one of the best strategies for an endomorph.

Watch Less TV

Any pastimes or hobbies that stick your rear end to the sofa are not a preferred option for an endomorph, especially if you spend 40 hours or more behind a desk each week. This means that you should replace watching TV with physical recreation or exercise as much as possible (unless your exercise machine is in front of the TV and you are carrying it).

Use metabolism-stimulating exercises

Weight-bearing exercises that use large muscle groups such as the back and legs are extremely effective for stimulating the metabolism and for stimulating hormones that increase fat burning. Compound leg exercises with high repetitions (squats, lunges, leg presses, etc.) are particularly effective for this purpose. Toning classes, yoga, pilates, and similar activities have some fantastic benefits, but for an endomorph, this type of activity is NOT an ideal path to body fat loss. Participate in these activities in addition to your regular weights and cardio, but not alone.

Always look for something to motivate and inspire you.

Endomorphs sometimes lack motivation, especially in the beginning. The solution is to keep looking for anything and everything that motivates and inspires you. Read biographies. Watch the Olympics, get a training partner, read motivational books, hire a coach or personal trainer, rewrite your goals every day or join a before and after fitness competition. Stay pumped and fired up!

Limit carbohydrates, but never eliminate them completely

The endomorph nutrition strategy leans toward a higher protein (and slightly higher fat) diet with more moderate carbohydrates (Similar to the “Zone” diet). This is necessary because most endomorphs tend to be sensitive to carbohydrates. People with normal carb metabolism can consume up to 50-60% of their total calories from carbs and stay lean, while endomorphs will tend to gain weight eating so many carbs.

Only cheat meals once a week

Endomorphs have a very ruthless metabolism. They can’t often “cheat” and get away with it. One or two cheat meals per week seems to be the limit. Bad daily habits or frequent cheat days always seem to stop them. Cheat days should be reserved for special occasions or as a well-deserved reward for a week of great training and nutrition.

Be consistent and persistent

An endomorph loses body fat more slowly than an ectomorph or mesomorph. Therefore, endomorphs must be very consistent and diligent in their eating and exercise habits 24 hours a day, 7 days a week, 52 weeks a year. On and off diet and exercise programs will never work for an endomorph. Endomorphs lose body fat just like everyone else, but it almost always takes a bit longer. Results will come, but not without time and effort. Patience is a virtue that all endomorphs must cultivate.

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