If you have an endomorph body type and you’re looking for useful tips on the best diet and workout routine, we got you covered! Figuring out what to eat and what exercises to do on your own can be very frustrating, not to mention time-consuming.
So, instead of getting a migraine or getting lost in a sea of information online, follow our simple and user-friendly guide below. You’ll learn all about what an endomorph body type is, what meals should be included in an endomorph diet plan, as well as what workout routine an endomorph should follow. Let’s start!
Contents
Endomorph Body Type Explained
A body type known as endomorph is defined by a narrow frame, shorter height, and a greater percentage of body fat. Endomorphs often have a slower metabolism, a larger percentage of body fat, and a bit more trouble losing weight than other body types.
However, they may easily gain muscular mass. As a result, it’s crucial for individuals with an endomorphic body type to eat meals that are higher in protein (to aid in muscle building) and to cut back on their consumption of high-calorie processed or fatty foods (to aid with body toning).
Endomorph Body Type – Diet Plan
People who have an endomorphic body type may have attributes and characteristics that make it challenging for them to exercise, diet, and increase muscle mass.
To help individuals who have endomorphic bodies burn calories or keep a healthy weight, experts have developed endomorph diets and workout regimens that function with and against these distinctive qualities.
Of these, those with endomorphic bodies have slower metabolisms, presumably as a result of their larger stature. A slowed metabolism may increase the body’s propensity to store extra calories as fat. As a result, those who have endomorphic bodies may be required to exercise greater caution when deciding what, when, and how much to consume.
Because extra body fat causes the production of the hormone estrogen, those with an endomorph body type could also have trouble adding muscle mass. Less testosterone and other hormones that encourage muscle building are present when estrogen levels rise.
That is why we offer you a guide on what your breakfast, lunch, and dinner should include if you’re someone with an endomorph body type. Consult the list below for all the details:
Breakfast
A breakfast high in protein is a terrific way to kick-start the metabolism and prevent insulin levels from rising throughout the day. Here are some ideas for your high-protein breakfast:
- Scrambled eggs + an egg white and spinach
- Cottage cheese and almond slivers
- Egg frittata with spinach, tomatoes, and onions
- Omelet with peppers, spinach, and avocado slices
- Hard-boiled eggs + blueberries
- Greek yogurt + walnuts, apples, and cinnamon
Lunch
When it comes to lunch, you also want to focus on proteins and lean meat. Having a good and filling lunch is important when it comes to this diet, as well as an overall healthy lifestyle. That is why you should try the following lunch ideas:
- Salad made with kale and topped with cucumbers, bell peppers, and salmon
- Stir-fry with chicken, peppers, and brown rice
- Grilled chicken salad with beans and tomatoes
- Turkey sandwich with veggies and avocado
- Quinoa with chopped veggies and chicken breasts
- Lentil salad with sun-dried tomatoes, kalamata olives, and veggies
- Sweet potato stuffed with shredded chicken
Dinner
Finally, when it comes to dinner, you should include meat and fish, as well as a variety of vegetables and nuts/seeds. There is no shortage of cool recipes you can try and tweak to get the perfect meal for your taste buds but we offer you a few excellent ideas:
- Grilled chicken breast with zucchini noodles and tomato sauce
- Turkey tacos
- Whitefish drizzled in olive oil with roasted broccoli and/or cauliflower
- Steak stir-fry and cauliflower rice
- Salmon with steamed broccoli and sautéed mushrooms
- Vegetable and bean soup with grilled chicken breasts
- Shrimp and vegetable kabobs with cauliflower rice
If you want to make your own recipes or you don’t want to repeat the ones we provided above, you totally can. You can check out the table below to see what foods are good for an endomorph diet, and which ones should be avoided. That way, you’ll know what recipes to choose from.
| Include | Avoid |
| Most fish types, especially fatty fish
Dairy products low in fat, including low-fat milk, yogurt, and cheeses All nontropical vegetable cooking oils, such as olive, canola, and avocado oil Poultry, including chicken and turkey Eggs Egg whites Most nontropical nuts, such as almonds, hazelnuts, and walnuts Starchy vegetables, including sweet potatoes, yams, carrots, and corn Non-starchy vegetables, including celery, broccoli, and cauliflower Fruits, with an exception of melons and pineapple Whole-grain or whole-wheat products Dried beans and legumes, including kidney beans, lentils, and chickpeas Certain unrefined starchy vegetables, including quinoa and amaranth |
Refined cereals, including bran flakes, instant oatmeal, and puffed rice
Rich dairy products, including cream, whipped cream, as well as ice cream Cooking oils with a lot of saturated fat, including palm and coconut oil Fried and heavily processed foods All red meats Soft drinks Energy drinks Sports drinks Alcohol Baked goods and cakes Sodium-rich foods Candy, chocolate, and other sugary foods and sweets White bread, white rice, traditional pasta, and bagels |
Endomorph Body Type—Workout Routine
Any weight reduction plan must include exercise, but it’s especially crucial for endomorph body types. Exercise speeds the metabolism and burns fat. Running is one cardio workout that can help you burn calories and achieve a calorie deficit. This implies that someone is potentially burning more fat by utilizing more calories than they are taking in.
Endomorphs often need to commit to a lifetime of training without overtraining. Gaining muscle is easy for endomorphs, but preserving a lean body mass is so much harder since they have slower metabolisms and more body fat.
Find a few diverse things to start that may be alternated to minimize boredom or overtraining. Consult the list below for a few exercises you should try if you have an endomorph body type:
Cardio
Although endomorphs often like to relax and take things easy, they must be active nearly every day to resist the impulse to unwind. The endomorph must incorporate cardio training in order to burn more calories and increase their calorie deficit.
Exercise that raises your heart rate is referred to as cardio exercise. Cardio provides additional advantages besides weight reduction, even though some individuals just do it for that purpose. There are many different cardio workouts, but the most crucial elements for achieving your fitness objectives are consistency, length, and intensity. If you want to incorporate cardio workouts into your routine, try the following:
- Running
- Jogging
- Hiking
- Cycling
- Swimming
- High-Intensity Interval Training (HIIT)
By pushing your speed beyond your comfort zone, HIIT elevates your cardio exercise to a new level. Any form of cardio exercise, including jogging, stair climbing machines, rowing, and jumping rope, can be combined with HIIT.
You’ll quickly break a sweat as you work at a high level of effort, take a break for a slower time of recovery, and then resume working at a high degree of intensity. With such an approach, you may exercise for shorter periods of time than you would if you maintained a constant pace.
Include high-intensity interval training (HIIT) for no more than 30 minutes per session, two to three days per week.
Weight Training
Weight training is a type of strength training that uses weights as resistance. Weight training stresses the muscles, forcing them to adapt and get stronger, just like aerobic conditioning does for your heart.
Weight training may be done using weight machines or free weights like barbells and dumbbells. You may also build strength through other types of resistance training, such as those that use resistance bands or your personal body weight.
The objective of weight-training sessions is to keep or gain lean muscle mass while lowering body fat and accelerating metabolism. Building more active muscle tissue will increase the resting metabolic rate and encourage the body to burn fatter as fuel.
Conclusion
It’s no secret that having a perfectly balanced and healthy diet, as well as an excellent workout routine, can often be challenging. Things tend to get even more difficult once you figure out details about your specific body type and try to follow a new and different plan altogether.
Thankfully, you don’t have to waste time figuring it all out by yourself. We provided you with all the tips you need to start your perfect endomorph diet and workout routine. All that’s left is that you load up on groceries and start executing your plans, and meeting your goals, right away!
Lazar Sretenović, an IFBB and REPs Level 3 certified trainer, specializes in personalized fitness programs encompassing weight lifting, EMS, and endurance training. With a focus on tailored nutrition and holistic well-being, Lazar Sretenović guides clients through transformative health journeys, emphasizing safety and individual goals.