From: Tom Venuto, NSCA-CPT, CSCS

Endomorph Body Type

The endomorph is the one who naturally retains bodyfat easier than most.  Of all the three body types, the endomoph body type may seem to be the worst for those with fat loss goals.  It may seem that no matter what an endomorph does, they are at a disadvantage in their fat loss goals. While there are inherited disadvantages to those with the endomorph body type, this does not mean that the endomorph body type is "bad."  This couldn't be further from the truth, there is no good or bad body type, it's simply what it is.  You wouldn't say that your eye color is good or bad. Plus, there are countless examples of endomorphs who were once overweight or obese and who have become super lean.

Some endomorphs who have altered their lifestyles for the better and achieved fantastic fitness levels and body shapes and are taken for "genetically gifted" mesomorphs, but appearances can be deceiving. The truth is, if these endomorphs slacked off even a little bit, they might very quickly gain the body fat right back. As a result, those with an endomorph body type who get in top shape usually have developed the discipline of real champions and a terrific work ethic. There's a humorous, but true saying in bodybuilding and fitness, "the harder I work, the better my genetics appear."

Most people who are training hard but still struggling to lose body fat have an endomorph body type. An endomorph is someone who is genetically prone to store fat easily due to a slow metabolism. Endomorph body types are usually, but not always, large-framed with medium to large joints.

Those with the endomorph body type sometimes have varying degrees of carbohydrate sensitivity and insulin resistance, so high carbohydrate diets are usually not effective for fat loss goals. Processed and refined carbohydrates that contain white sugar and white flour are especially detrimental and tend to convert to body fat more rapidly in endomorphs. The best dietary solution for the endomorph body type is a low to moderate carbohydrate diets with higher protein intake to balance out.

While some genetically gifted mesomorphs and ectomorphs can seemingly eat whatever they want and never gain any fat, those with an endomorph body type must eat clean and healthy almost all the time (isn't this better for your health anyways?). This requires the development of high levels of nutritional discipline and a strong desire to see improvements in your body. 

Those with an endomorph body type cannot eat "cheat meals" frequently and get away with it. Their metabolisms are extremely unforgiving. One or two cheat meals per week seems to be the limit, before extra fat gain sets in. Endomorphs generally must adjust their lifestyle much more than others by making dietary changes. Even an individualized, perfect diet sometimes won’t work by itself because the endomorph body type needs the boost in metabolism that exercise provides (again, isn't this a bonus since you reap all of the other benefits of exercise).

More frequent cardio activity is almost always necessary for the endomorph to lose body fat. Extreme endomorphs usually need cardio every day before the body fat begins to come off regularly. Occasionally, an extreme endomorph, will have a difficult time losing fat even while on a well-constructed training and nutrition program.

The three body types; Mesomorph (Top), Endomorph (Bottom Left), Ectomorph (Bottom Right)

Extreme endomorphs sometimes need to restrict carbohydrates drastically (under 100g./day for women, under 175 g./day for men) before any substantial fat loss occurs. They may also need to use a carbohydrate cycling approach that rotates high carbohydrate days with low carbohydrate days in order to stimulate their sluggish metabolisms and prevent going into starvation mode. Santa Claus is an excellent example of the endomorph body type.

There is no reason to gloat about having an endomorph body type, it just requires that you take a specific approach for tackling your fat loss goals - just as every other body type requires a different approach.  Everyone must take specific actions to achieve a dream-like physique, and it is no different for those with an endomorph body type.

To learn more about how a few simple, small tweaks to your diet can translate into BIG improvements in fat loss and muscle gain, visit the home page to learn more.

Sincerely,

Tom Venuto, CSCS, NSCA-CPT
www.BurnTheFat.com

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About Bodybuilding & Fat Loss Coach, Tom Venuto

Tom Venuto is a natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book in Internet history, "Burn The Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development and Men’s Exercise. To get more information about Tom's e-book about natural fat loss, visit the home page at: www.BurnTheFat.com

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