Endomorphs: how to train, what exercises to do and what routine to follow

Introduction

If you’re a person with an endomorph body type, you may have been frustrated when trying to lose weight and improve your fitness. Endomorphs have a natural tendency to accumulate fat and a slower metabolism than other body types, making it difficult for them to achieve their goals. However, this doesn’t mean you’re doomed to be fat or weak forever. With the right training, the right exercises, and a routine tailored to your characteristics, you can transform your body and achieve the results you want.

In this article, we’ll explain everything you need to know about the endomorph body and how to train effectively to lose fat and gain muscle. You will learn what an endomorph is, how to know if you are one, what advantages and disadvantages are of being endomorph, what type of training is best for endomorphs, what frequency and intensity of training you should follow, what exercises are the most recommended for people with endomorph body, what strength and cardio training you should do, what high-intensity training will help you burn fat, How to design an exercise routine for the endomorph body, what tips you should keep in mind to optimize your training, how to plan your workout to lose fat and gain muscle as an endomorph, how to measure your progress and adjust your plan according to your results, and what mistakes you should avoid as an endomorph.

Also, at the end of the article, we’ll give you an example of a weekly, daily, warm-up, and stretch routine for endomorphs, and answer some frequently asked questions on the subject. So, if you want to know how to train, what exercises to do, and what routine to follow if you’re an endomorph, read on and find out how to get the most out of your body type.

What is an endomorph?

An endomorph is one of three types of somatotypes that classify people’s body shape and composition. The other two are the ectomorph and the mesomorph. Somatotype is a way of describing a person’s physical characteristics, such as bone size, fat distribution, and musculature. Although the somatotype does not determine a person’s fate, it does influence their ease or difficulty in gaining or losing weight, fat, or muscle.

The endomorph body is characterized by a tendency to accumulate fat, a slow metabolism, a wide bone structure, and poorly defined musculature. Endomorphs typically have a rounded body shape, with a thick waist, broad shoulders, and large joints. They also have a higher number of fat cells and fewer muscle fibers. This makes it harder for them to burn calories and make it easier for them to gain weight than other body types. However, endomorphs also have the ability to gain muscle mass quickly if trained properly.

It is important to note that the somatotype is not a fixed or absolute category, but is a spectrum in which each person can have traits of all three body types to a greater or lesser extent. For example, a person may be predominantly endomorphic, but have some mesomorphic or ectomorphic traits. In addition, the somatotype can change throughout a person’s life, depending on their diet, physical activity, age, and other factors. Therefore, the somatotype should not be seen as a limitation, but as a guide to adapt training and nutrition to the characteristics of each person.

What are the advantages and disadvantages of being an endomorph?

Being endomorph has its pros and cons, just like any other body type. Some of the advantages of being an endomorph are:

You have a great ability to gain muscle mass and strength, if you train properly.
You have good resistance to cold, as the grease insulates you from the environment.
You have a pleasant, peaceful, and sociable personality, which makes you liked by others.
You have a higher tolerance for pain, stress, and illness, thanks to your immune system.

On the other hand, some of the disadvantages of being endomorphic are:

You have difficulty losing weight and fat, and gaining them easily, which can affect your health and self-esteem.
You have a slow metabolism and low insulin sensitivity, making you prone to diabetes, obesity, and other metabolic diseases.
You have poor muscle definition and a higher ratio of fat to muscle, which can affect your athletic performance and aesthetics.
You have low energy and stamina, and you fatigue easily, making you less active and more sedentary.

As you can see, being an endomorph has its ups and downs, but the important thing is that you don’t get carried away by stereotypes or comparisons with other body types. What really matters is that you accept yourself as you are, take care of yourself, and strive to improve your fitness and health, without obsessing or giving up. Remember that the somatotype is not a sentence, but an opportunity to get to know yourself better and adapt your training and nutrition to your characteristics.

How to train if I’m an endomorph

If you are an endomorph, your main goal should be to lose fat and improve your body composition, i.e. increase your muscle mass and reduce your fat percentage. To do this, you must follow a workout that combines strength and cardio exercises, with a frequency, intensity and duration appropriate to your body type. In addition, you should complement your training with a balanced, low-calorie, protein-rich diet, which helps you create a calorie deficit and boost your metabolism.

Training for endomorphs should have the following characteristics:

It should be varied and progressive, to avoid boredom and stagnation.
It must be intense and challenging, to generate a higher caloric expenditure and greater muscle stress.
It should be short and frequent, to avoid overtraining and loss of motivation.
It should include multi-joint and functional exercises, involving several muscle groups and improving coordination, balance, and mobility.
It should include high-intensity, interval exercises, which speed up the heart rate and increase oxygen consumption and fat burning.
It should include strength and hypertrophy exercises, which increase muscle mass and raise basal metabolism.
It should include cardio and resistance exercises, which improve aerobic and anaerobic capacity and prevent cardiovascular disease.

In the following sections, we’ll explain in more detail what type of training is best for endomorphs, what frequency and intensity of training you should follow, what exercises are most recommended for people with endomorph bodies, what strength training and cardio you should do, and what high-intensity training will help you burn fat.

What type of training is best for endomorphs?

The best type of training for endomorphs is one that combines strength and cardio exercises, with a high intensity and a short duration. This type of training has several benefits for endomorphs, such as:

It increases caloric expenditure during and after exercise, which helps create a caloric deficit and help you lose fat.
It stimulates the release of hormones such as adrenaline, cortisol, and growth hormone, which speed up metabolism and promote fat burning and muscle building.
It improves cardiovascular and respiratory fitness, which improves health and physical performance.
It increases muscle mass and bone density, which raises basal metabolism and prevents muscle and bone loss.
It reduces appetite and cravings for food, making it easier to control caloric intake and adhere to the diet.
It improves mood and self-esteem, which reduces stress and depression, and increases motivation and confidence.

There are different training modalities that combine strength and cardio exercises, such as functional training, circuit training, kettlebell training, suspension training, self-weight training, elastic band training, medicine ball training, dumbbell training, barbell training, machine training, etc. The important thing is to choose a modality that suits your level, your preferences and your goals, and that you vary the exercises, loads, repetitions, rests and speed to avoid boredom and stagnation.

What frequency and intensity of training for endomorphs?

The frequency and intensity of training for endomorphs depends on several factors, such as fitness level, time available, goals, recovery, etc. However, a general recommendation can be given based on scientific evidence and practical experience.

Training frequency refers to the number of times you train per week. For endomorphs, it is recommended to train between 3 and 6 times a week, depending on the intensity and duration of each session. A lower frequency may be insufficient to generate sufficient stimulus to lose fat and gain muscle, while a higher frequency may be excessive and lead to overtraining and injury.

Training intensity refers to the level of effort that is put into each session. For endomorphs, it is recommended to train at a high intensity, i.e. close to the limit of their capabilities. A high intensity implies working with high loads, with few repetitions, with short rests, with high speed and with complex exercises. A high intensity leads to higher caloric expenditure, increased muscle stress, and a greater release of hormones that promote fat burning and muscle building.

An example of training frequency and intensity for endomorphs could be as follows:

Monday: 45-minute high-intensity cardio (HIIT) and strength training.
Tuesday: Active rest or 60-minute long-duration low-intensity cardio (LISS).
Wednesday: 45-minute high-intensity cardio (HIIT) and strength training.
Thursday: Active rest or 60-minute long-duration low-intensity cardio (LISS).
Friday: 45-minute high-intensity cardio (HIIT) and strength training.
Saturday: Total rest or recreational activity.
Sunday: Total rest or recreational activity.

It is important to adapt the frequency and intensity of training to the individual characteristics of each person, and to vary them periodically to avoid boredom and stagnation. It is also important to respect rest and recovery times, as they are critical to progress and injury prevention.

What exercises are recommended for people with an endomorphic body?

The recommended exercises for people with an endomorphic body are those that work several muscle groups at the same time, require a high level of effort and generate a large caloric expenditure. These exercises are so-called multi-joint or compound exercises, which involve the movement of several joints and activate more muscle fibers than isolated or simple exercises, which only work one muscle or joint.

Multi-joint exercises are ideal for endomorphs because they allow them to train with more intensity, with more load, with less time, and more effectively than isolated exercises. In addition, by working more muscles, they increase the production of anabolic hormones, such as testosterone and growth hormone, which promote fat burning and muscle building. They also improve coordination, balance, mobility, and functionality, resulting in better athletic performance and a better quality of life.

Some examples of multi-joint exercises that endomorphs can include in their routine are:

Squats: This is the quintessential exercise to work your legs and glutes, but it also involves your core, back, and arms. It can be done with your own weight, with a barbell, with dumbbells, with an elastic band, etc.
Deadlift: This is another essential exercise to work the back of the body, especially the hamstrings, glutes, and lower back. It also involves the core, arms, and shoulders. It can be done with a barbell, with dumbbells, with a kettlebell, etc.
Bench press: This is the most popular exercise for working the chest, but it also activates the triceps and shoulders. It can be done with a barbell, with dumbbells, with a machine, etc.
Rowing: This is the most complete exercise to work the back, but it also stimulates the biceps and forearms. It can be done with a barbell, with dumbbells, with a machine, with an elastic band, etc.
Military press: This is the most effective exercise for working the shoulders, but it also engages the triceps and core. It can be done with a barbell, with dumbbells, with a kettlebell, etc.
Pull-ups: This is the most challenging exercise for working your back, but it also requires the involvement of your biceps, forearms, and core. It can be done with one’s own weight, with an elastic band, with an assistant, etc.
Dips: This is the most powerful exercise to work the triceps, but it also activates the chest and shoulders. It can be done with your own weight, with a bench, with parallel nails, etc.
Biceps curl: This is the most classic exercise to work the biceps, but it also involves the forearms and core. It can be done with a barbell, with dumbbells, with an elastic band, etc.

These are just a few examples of multi-joint exercises that endomorphs can perform, but there are many more. The important thing is to choose the ones that best suit your level, your preferences and your goals, and execute them with good technique, good posture and good breathing. It’s also important to vary exercises, loads, reps, breaks, and speed to avoid boredom and stagnation.

Exercise routine for the endomorph body

An endomorph body exercise routine is a training plan that is tailored to the characteristics and needs of people with this type of somatotype. The goal of an endomorph body exercise routine is to lose fat and improve body composition, i.e. increase muscle mass and reduce fat percentage. To do this, strength training and cardio training must be combined, with a frequency, intensity and duration appropriate to each person.

In this section, we’ll give you an example of an endomorph body exercise routine, which you can follow or modify depending on your level, preferences, and goals. The routine consists of three parts: a weekly routine, a daily routine, and a warm-up and stretching routine. Remember that this routine is only a suggestion, and that you should consult with a professional before starting any training program.

Tips for Training with an Endomorph Body Type

Training with an endomorph body type can be challenging, but also an opportunity to improve your fitness and health. To get the most out of your training, here are some tips to help you optimize your results:

Define your goals and measure your progress. Before you start training, it is important that you are clear about what you want to achieve and how you are going to evaluate your progress. You can use different indicators, such as weight, body mass index, fat percentage, body measurements, strength, endurance, etc. Record your data periodically and compare it to your starting point, to see if you’re making progress or if you need to make any adjustments.
Tailor your training to your level, preferences and goals. There is no one-size-fits-all exercise routine, but each person must find the one that best suits their individual characteristics. To do this, you can consult with a professional, follow an online program, or design your own routine, taking into account the basic principles of endomorph training that we have explained.
Vary your training periodically. To avoid boredom and stagnation, it is important that you change your training from time to time, modifying the exercises, loads, repetitions, breaks, speed, etc. This way, you’ll stay motivated and interested, and you’ll still generate enough of a stimulus to lose fat and gain muscle.
It combines strength training and cardio training. Strength training and cardio training are complementary and necessary for endomorphs, as they both contribute to improved body composition, metabolism, health, and physical performance. Don’t just focus on one or the other, but find a balance between the two, following the recommendations we’ve given you.
Train intensely, but respect rest and recovery times. Training for endomorphs should be intense and challenging, to generate increased caloric expenditure and increased muscle stress. However, this doesn’t mean that you should train to exhaustion or pain, but rather that you should work close to your limit, but not exceed it. In addition, you should respect rest and recovery times, both inside and outside the session, as they are essential for progress and injury prevention.
Complement your training with a balanced diet and a healthy lifestyle. Training alone is not enough to achieve your goals, but it must be accompanied by a balanced, low-calorie, protein-rich diet that helps you create a calorie deficit and boost your metabolism. You should also take care of other aspects of your lifestyle, such as sleep, stress, alcohol, tobacco, etc., which can influence your fitness and health.

Here are some tips for training with an endomorph body type, but remember that the most important thing is that you enjoy your workout, that you accept yourself as you are, and that you strive to improve your fitness and health, without obsessing or giving up. Remember that the somatotype is not a limitation, but an opportunity to get to know yourself better and adapt your training and nutrition to your characteristics.