Written by Kirsten Yovino | CPT Brookbush Institute
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
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 during a weekend away. If any of this sounds familiar, you may most closely identify with the endomorph body type.
Features of the endomorph body type include a large bone structure, wide hips, a stocky physique with a round midsection and excess body fat storage, and a higher percentage of body fat. Endomorphs are susceptible to fast weight gain and have a hard time losing it, often describing their metabolism as slow.
Alternatively, if you're unsure of whether this body type describes yours, the two other somatotypes, a concept created by Dr. W. H. Sheldon in the 1940s, include athletically built mesomorphs and tall and lanky ectomorphs who tend to have a low body fat percentage.
If you have a hard time keeping your weight under control, this endomorph body type workout and diet plan is exactly what you need! I'm going to provide you with a meal plan, a workout program, and some excellent Reddit tips to help you shed your weight for good.
Table of Contents:
- Do You Have An Endomorph Body Type?
- Endomorph Body Type Workout Routine
- Best Diet Plan For Endomorph Body Type
- Best Reddit & YouTube Tips For Endomorph Body Type
DO YOU HAVE AN ENDOMORPH BODY TYPE?
Before we dive into the workout, this section is for anyone who may still be struggling to identify whether they are an endomorph body type. The endomorphic features remain largely the same for both men and women with one of the most prevalent traits being more body fat and less muscle mass. But similar to differences between somatotypes, there are distinctions between endomorphic men and women.
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 are curvy or full-figured with a larger bone structure.
- You have a pear-shaped body.
- Your shoulders are more narrow compared to your hips.
- You gain weight easily, often with excess weight in the hips, thighs, butt, and abdomen.
- It's hard to notice muscle definition as your body fat percentage is higher.
Men:
- Your body shape is apple-like, with most of your weight in your stomach.
- You are stocky.
- Your hips are wider than your shoulders.
- Weight gain occurs quickly and often.
- 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.
Now imagine the results once you 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!
ENDOMORPH Body Type Workout
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.
I'm going to start with providing you the workouts geared toward an endomorph body type, and then afterward, I'll explain why each component is so important to your weight loss success.
ENDOMORPH WORKOUT PLAN
We’ve put together a weekly workout schedule for you, which includes:
- 3 HIIT sessions
- 2 muscle building full-body resistance training circuits
- 3 steady-state cardio sessions
In addition, to incorporate more physical activity throughout the day, which will help you hit your weight loss goals and support an efficient metabolism, you have a step goal on your HIIT days. You don’t need to get your steps in all at once, but the goal is for it to encourage you to increase your daily physical activity.
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 with short rest periods in between. You can also make your workout more challenging and longer by adding on any (or all!) of the bonus moves.
WEEKLY WORKOUT SCHEDULE:
|
Day |
Exercise |
Workout Guidelines |
Reps |
|
Monday |
HIIT Step Goal: 10,000 steps |
1:1 work rest ratio |
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 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 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:
|
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 RowJumping Rope Sumo squat to upright row Chest fly with leg lowers |
1 |
15-20 |
10-20 seconds |
CARDIO:
HIIT should be a staple in endomorphic bodies cardio workouts. Target two 30-minute HIIT sessions weekly to begin, bumping it up to three times as you progress. 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. For the easiest, no-frills HIIT workout, just throw on some tennis shoes and head outside. Alternate between running for 30 seconds (full effort and intensity here) and walking for 30 seconds.
Plyometric exercises like frog jumps, aerobic circuit training, 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 will ensure you stay in a weekly calorie deficit and improve your body composition. The ultimate goal of an endomorph's fitness goals is to eliminate excess fat, burn calories, and reduce body weight.
WEIGHT LIFTING:
Endomorph body types 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 endomorph body types avoiding lifting for bulk. Instead, stick to large compound exercises 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, boost metabolism, and burn more calories than traditional weight lifting. This weight training style is great for weight loss, and you will still have muscle gain and build strong muscles.
PROGRESSIONS:
As high intensity interval training 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, endomorph body types can benefit from a weighted jump rope instead of a traditional rope, or purchase a weighted vest to wear as you perform a HIIT circuit to help you increase muscle mass. 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 for endomorph body types, when you can do over 20 reps without feeling overly fatigued, increase your weights to support building lean muscle mass, but just enough where you can still hit the 15-20 range.
BEST ENDOMORPHIC BODY TYPE DIET PLAN
When dealing with a higher body fat percentage, like average endomorph body types 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 plan sticks with healthy foods, including high-fiber complex carbohydrates with a lower glycemic index.
Foods part of this balanced diet include fruits, non starchy vegetables, beans, and unprocessed and minimally processed grains. Foods with a slightly higher glycemic index that can still be enjoyed in moderation include sweet potatoes, whole grains, and fiber-packed cereals.
An endomorph diet should avoid refined carbohydrate dense foods with a high glycemic index instead opting for complex carbohydrates. In general, it is more of a low carb diet. Here are the macros you should target within your daily calorie allotment.
- 25%: Complex Carbs
- 40%: Lean Protein
- 35%: Healthy Fats
Daily protein is extra high for endomorph body types because it increases a slower metabolism and makes you feel full for longer, an ideal scenario when trying to lose weight, promote muscle growth, and manage 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.
Healthy fats for an endomorph diet should be monounsaturated and polyunsaturated, including pastured animal fats, fatty fish like salmon, eggs, avocado oil, olive oil, avocado oil, and coconut oil, coconut, nuts, and seeds.
Endomorph Diet: Calculating Your Calories
First, to ensure you lose body fat, determine how much you’re eating now by tracking your calories for a few days using an app like MyFitnessPal. Once you have your current amount, step two is reducing your intake. A calorie calculator like this one can help you do the math.
Depending on what it is, decrease it 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.
Step three for an endomorph body type: 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.
Related: 1,400 Calorie Meal Plan: Lose Fat & Gain Muscle
Endomorph Sample Meal Plans
Here are three days of endomorph meal plans that you can use for inspiration. The only thing you need to do first is calculate your daily calorie count for weight loss and then adjust your portions to hit this goal.
Endomorph Meal Plan: Day 1
|
Meal |
Food Items |
|
Breakfast |
Scrambled eggs with spinach and tomatoes cooked in olive oil |
|
Snack |
Greek yogurt with mixed berries |
|
Lunch |
Grilled chicken breast |
|
Snack |
Handful of mixed nuts (almonds, walnuts, and pistachios) |
|
Dinner |
Baked salmon |
Endomorph Meal Plan: Day 2
|
Meal |
Food Items |
|
Breakfast |
Oatmeal made with water or almond milk |
|
Snack |
Cottage cheese with pineapple chunks |
|
Lunch |
Turkey and avocado wrap using a whole grain tortilla |
|
Snack |
Hard-boiled eggs |
|
Dinner |
Stir-fried tofu with broccoli, bell peppers, and snap peas in sesame oil |
Endomorph Meal Plan: Day 3
|
Meal |
Food Items |
|
Breakfast |
Smoothie: |
|
Snack |
Apple slices with peanut butter |
|
Lunch |
Lentil soup |
|
Snack |
Cottage cheese with sliced strawberries |
|
Dinner |
Grilled shrimp |
ENDOMORPH DIET AND EXERCISE: Real-Life REDDIT & YouTube TIPS
An endomorph body type may have issues with overeating, a slow metabolism, excess body fat distribution, and years of frustration dealing with an ever-growing waistline.
We just went over specific workouts and meal plans that can help you achieve a slim and athletic body. In addition, we've compiled some Reddit advice from real people to further help you hit your goals.
1) Reddit Tip #1: Stick With Low Carb
One Redditor explains that the only success he's had with weight loss is thanks to a calorie deficit and following a low-carb diet.
"I'm 6'3 and in mid April I was 265 lbs. Today I'm 244. Since the 3rd of this month I've been doing low carb, less than 40g a day, and between 1700 and 2200 cal a day with an average of about 1900. I've taken a break from lifting for the last 3 weeks because of an elbow injury (which doesn't seem to be going away) and have just been doing cardio on the elliptical and stationary bike since then.
My legs seem more muscular but are the same diameter they were in April. My arms are the same measurement of course. My waist has gotten smaller, as has my previously 4 foot around belly. Low carb with a caloric deficit works wonders!" (source)
2) Reddit Tip #2: Limit Eating Window With Intermittent Fasting
A Reddit user states that the most success they've had is through intermittent fasting.
"I'm on Intermittent Fasting, and it has worked wonders for me. Probably the only "diet" I can say that about. Only drawback? I ate at 10 this morning, so I'm going to have to make sure I get an early dinner and work out." (source)
One of the best benefits of intermittent fasting is that it limits your eating window, helping you stick to your daily calorie goals. Check out our article on the Different Intermittent Fasting Methods & Schedules to find your perfect eating window.
3) Reddit Tip #3: Track Your Calories
This Redditor shares a few crucial tips, suggesting that endomorphs focus on avoiding excess calories and carbs like white rice and white bread.
"Calories management, eat less than you burn and burn more than you eat. High insulin index food (easily absorbed carbs like white rice and white bread) are your enemy because we have high insulin sensitivity (make sure to find alternative carbs + carbs eat them around physical activity). Follow up to the last point, eat the majority of your diet before 4 p.m. (basically during the time of day where you’re active, going to school, playing in the street/park/yard… and remember, manage your calories." (source)
Looking for more great advice for an endomorph body type? Check out Gauge Girl Training's video, which discusses best endomorph eating tips in detail.
Best Diet And Workout For Endomorph Body Type: Final Takeaways
Endomorphs: We hope you’re ending this post feeling motivated and inspired. An endomorph body type focuses on tracking your calories, prioritizing protein, getting your workouts in, and moving around more.
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, the human body needs healthy food, more movement, and plenty of sleep to look and feel its best.
Not convinced you're an endomorph? Check out our articles on the Mesomorph Body Type: The Best Diet & Workout Routine and the Ectomorph Body Type Workout & Diet Plan.
- 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
Kirsten Yovino
Author