FITNESS

The endomorph body type (somatotype)

June 7, 2017 by John Quinn - Product Owner - mPort

The endomorph body type (somatotype) is typically a larger build. They can gain both fat and muscle easily but struggle to loose fat.

Endomorphs typically have a larger bone structure and can naturally carry a large amount of both muscle and fat mass on their frame. They are often short in stature with thick limbs (legs and arms). Their mass hampers their ability to compete in sports requiring high levels of agility or speed and perform sustained weight bearing aerobic activities such as running. Sports of pure strength, like power lifting, are perfect for an endomorph. They can gain weight easily and lose condition quickly if training stops.  They typically have a large lung capacity which is beneficial in non-weight-bearing aerobic activities like rowing and they can increase their muscle mass much quicker than ectomorphs.
Body Shapes_Endo_single

 

With this body type you must make a conscious effort to do the things your body should automatically do like bending, running, pushing and pulling. Exercise alone is not enough for endomorphs. You need a strict nutrition plan in place to help with a slow metabolism. You must train hard and eat healthy. Remember, for an endomorph, your diet alone is not enough to lose weight. You must move and stay active on a daily basis. You need to keep moving to burn calories. Endomorphs need more cardio to lose body fat and keep it off.

Famous athletes with an endomorph body type (somatotype) include Benedikt Magnusson, Konstantin Konstantinovs, Wayne Rooney, Lee Priest, Vince Wilfork, and Ndamukong Suh.

Tendencies of the endomorph body type (somatotype)

  • Usually short in height or stature
  • Difficult to lose body fat
  • Bulky physique, round body
  • Can gain both fat and muscle easily
  • Wide shoulders and hips

 Sports Benefit

  • Size benefits sports such as rugby where bulk is useful, provided it can be moved powerfully
  • Tend to have large lung capacity which can make them suited to sports such as rowing
  • They can increase muscle mass much more easily than ectomorphs

Nutrition tips

Endomorphs can put on a lot of muscle, but they also tend to carry more adipose tissue and thus have a greater propensity to store fat. Because excess carbohydrates in the endomorph’s diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight. Endomorphs should stick to the low end of the carbohydrate range, between 10-40% of total calories, depending on their goals. No more than 30-40% carbohydrates are recommended for mass gains, the middle range for maintenance (20-30%), and low-end for fat loss (10-20%). As with the other body types, protein and fat provide the remainder of your calories, with 25-50% of total calories from protein and 15-40% from fat.

Exercise tips

Incorporate both cardio and resistance training with weights into a daily routine. Early morning cardio workouts before breakfast will help burn up stored body fat and help increase your metabolism. Moderate intensity activities like brisk walking, bike riding, and cardio machines at the gym are ideal. Endomorph’s should train at a high intensity with very little rest between sets and exercises to help burn up more calories during their workouts.

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For more information on the physical traits of each body type, including exercise and nutrition tips.

 

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