We know that each person has their metabolism, their physical type, their vulnerabilities, tendencies, etc. One type of diet and training will not do the same for all adepts, and this is one of the factors that lead scholars to research on this subject, leading them to understand what are the main physical types of a society and howtheir metabolisms behave to each type of diet and exercise.
Studies thus accelerate the achievement of medical and aesthetic goals, making life easier for those who have long tried to restrict their eating and wear out in training without ever obtaining results. We'll talk about the Endomorphs and their characteristics below. In addition, we will clarify the training for endomorph and the most recommended diet for this biological type.
Who is the Endomorph?
The physical structure of the Endomorph is characterized by containing large bones, wide waist and large accumulation of fat by the body. The endomorph tends to gain weight( energy), may have hormonal or metabolic problems and the loss of this excess weight can be a great challenge. It is not just aerobic and hypocaloric diets that an endomorph lives. To lose weight with health and increase physical aesthetics, it takes more than that, even if the process takes longer.
From the metabolic point of view, the endomorph may have varying levels of carbohydrate sensitivity and insulin resistance. If a person is carbohydrate intolerant due to a genetic tendency, diets rich in that nutrient are not the best option for weight loss because it will stimulate the production of insulin and the glucose will be shared into the fat cells.
Diet for Endomorph
Since a major villain is carbohydrates, the diet tip for endomorph is to cut those that are processed( industrialized) and refined, particularly those that contain a lot of sugar and / or flour. A moderate carbohydrate diet should help the endomorph in weight loss.
High-fiber foods such as carrots, apples, and bran cereals often contain low glycemic levels. Reserve 30% of the daily calories to carbohydrates, without exceeding that level.
Allow proteins to be part of 50% of your diet. Choose foods like skinless chicken breast, lean red meat, canned tuna etc. Avoid greasy foods as much as the Endomorph tends to accumulate them through the body. If it is to consume fats, opt for monosaturated ones like: walnuts, avocado, peanut butter, seeds, bitter chocolate and sunflower / canola seed oil. These fats can be beneficial to health, if consumed moderately, since they are sources of vitamin E, besides helping to reduce the bad cholesterol.
Make a point of consuming foods or supplements rich in omega 3, amino acidsof branched chains, magnesium and calcium. These foods help speed up metabolism and consequently burn more calories.
Workout for Endomorph
Endomorphs tend to store fats through the body, usually in the region of the hips, abdomen and thighs. Thinking about it, experts recommend endomorph training prioritize aerobic and cardiovascular exercises to burn fat and maintain a healthy weight. On average, 30 minutes of light jogging, brisk walking or biking, 5 times a week, is enough to start weight loss. Over time, increase the load or duration of these exercises.
To tone the body and build muscle mass, prioritize aerobic exercise. From the moment your body burns much of the fat accumulated, the person can begin the strength exercises. Endomorph training should reserve two to three days per week for bodybuilding, using medium weight loads, so you can perform more sets.