In her previous article, Helene introduced us to the three body types, provided detailed background and put together an effective training plan for Ectomorphs.
Here, she looks at Endomorphs…
Endomorph:RELATED: RECOMMENDED PLANS FOR YOU
This is the bigger build body type, who finds it hard to lose weight and tends to store more body fat than any other body type. Also have wider and bigger joints with shorter limbs, usually being small and round in appearance. Known as the hourglass figure.
Endomorphs are suited to circuit training consisting of full body, compound heavy high volume and frequency workouts. Best workout for your body type are resistance training combined with regular cardiovascular exercises that should be performed every time you exercise. Unlike the Ectomorph, you are encouraged to implement more cardio.
Pretty much the same exercises can be included as mentioned previously with the Ectomorph but with higher volume than an Ectomorph and less rest time to recover than an Ectomorph. An example of a circuit workout can include: squats, deadlift and shoulder press.
– Step forward with one foot in a long stride;
– Make sure your feet are in line and pointing straight forwards;
– Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor;
– At the same time bend the front knee, making sure it doesn’t go past your toes;
– Don’t let the back knee touch the floor before returning to the starting position;
When performing a lunge, bare in mind you can do this exercise with variation such as: walking lunges. After completing one lunge as above, swing the back leg forwards so that it becomes the front leg and repeat. You can also do this exercise by holding a dumbbell in either hand or a barbell over your shoulder.
This exercise works: hamstrings, quadriceps, gluteus maximus
2. Mountain climbers
– Get into the push-up position, (arms straight), balls of your feet on the floor;
– Brace your core and keep your body still;
– Slowly lift your right knee up towards the left arm, then back down to the starting position;
– That’s one movement, your feet should only touch the floor in the starting position;
– Repeat with your left knee up to the right arm and alternate legs with each rep;
This works: quadriceps, abdominals, gluteus muscle and hamstrings.
– Begin in a squat position with hands on the floor in front of you;
– Kick feet back into push-up position;
– Jump up as high as possible and reach arms overhead;
– Return to start position and repeat;
– You can incorporate push up with this exercise .
This works: Pecs, rhomboids (between your shoulder blades), triceps, biceps, deltoids (shoulders), quads, hamstrings, glutes, calves, core abdominals (transverses abdominals)
Skipping, boxing and running are all encouraged for this body type and use high reps, about 15-20: keep the rest periods to about 45-60 seconds to keep the heart rate elevated throughout. If you enjoy group-fitness, classes to try are: Spin, Conditioning & Tone, Circuits, Body Pump, Body Combat and Insanity.
Nutrition – Portions should not be excessive instead stick to small amounts starting with a good sized breakfast (not a fry up!), opt instead for porridge, scrambled eggs using coconut/olive oil. Eat 5-6 smaller portion meals to control blood sugar levels and prevent over eating and hunger, with small carb intake.
Always include high protein in these meals to slow the release of glycogen into the bloodstream, regulating blood sugar levels. Control levels of good fats such as oily fish, avocados and nuts to a minimum as this body types does not possess a fast metabolism like an Ectomorph.