Body type endomorph: features of nutrition and training

The body type of the endomorph is distinguished by a large bone, a wide chest and hips, and a round belly.  It is because of these physiological characteristics that many owners of this type of figure strive to maintain optimal body weight, which is associated with the desire & nbsp; like other people and be accepted in communication. The undeniable advantage of body type endomorph – physical endurance and development of the bone skeleton.

To keep yourself in good shape, it is very important for owners of this body type to monitor their diet and develop the right training plan. estet-portal.com will tell in the article what endomorphs should pay attention to in order to be healthy and in harmony with their body.

The components of proper nutrition for the type of endomorph

The main focus of the improvement process should be on catering. The difficulty of complying with the rules while – everyday temptations offering many delicious carbohydrate foods. What type of diet is preferred for the endomorph type?

The exclusion of light carbohydrates and the increase in the consumption of specific fats is a feature of the diet of people of this type. Eating in small portions, 3-4 times a day – an important condition for improving metabolism.

The correct daily diet is as follows:

1. Foods containing protein: quail or chicken eggs, lean meat (chicken, turkey), protein shakes;
2. Consumption of a certain type of fat (olive oil, nuts, avocado, fish, flax seeds).
3. Avoiding starchy carbohydrates, eating vegetables with vitamins and minerals.

Example product range:

1. Breakfast: rice porridge with milk, 5-6 egg whites, wholemeal bread, green tea.
2. Second meal: steamed buckwheat with beef, low-fat cottage cheese, apple.
3. Lunch: veal, mixed vegetable salad, fish soup.
4. Snack: boiled poultry meat, coarse pasta, 5-6 quail egg whites, mozzarella cheese, fruit.
5. Second afternoon snack: steamed cod, boiled brown rice with vegetables.
6. Dinner: low-fat cottage cheese, kefir, walnuts, protein drink.

Preferred food before lunch – carbohydrate, in the afternoon – protein products. It is desirable to exclude all foods that go against the principles of a healthy diet: fried, sweet, floury, fatty. This type of physique implies rapid muscle growth, the amount of protein in food should be increased gradually.

Weight Loss Workout with Endomorph Type

Getting rid of accumulated excess fat deposits – the main goal of training with the endomorph type. Classes with multiple repetitions – common approach. The main mistake is that the main efforts are given to power loads with large weights and a small number of repetitions.

Endomorphs should focus on losing weight, because without this part of the muscle will be deeply hidden under layers of fat. How to train an endomorph? Approaches must be done at least 5 times a week. At least three times– aerobic training.

Another approach – pay special attention to strengthening the muscles. The training program involves first preparing the body, which involves acceleration of metabolism. Then classes are held in a more energy-intensive type. The main thing at the same time – constant activity.

This type of physique determines the construction of a training schedule. For example, first you need to train the chest, then – back, in the middle of the week– legs, shoulders, at the end of the week– arms. It is good to train twice a day: in the morning and in the evening. First, all muscles are worked out, then — the condition of individual muscle groups improves.

Mental attitude during weight loss is very important

When setting the goal of weight loss, it is important to accept yourself as you are. It is important not to allow other people to scoff at the desire to become better and live up to your inner ideal. At the same time, it is important not to put photos of famous models on the dressing table, comparing yourself with them.

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At the same time, self-esteem is greatly reduced and the final goal is greatly removed. It is necessary to emphasize the importance of the strengths of people of the endomorph type – endurance, ability to endure long-term loads, goodwill towards others. Achieving the result should be accompanied by a strong belief in success, perseverance, support from relatives and friends. Be purposeful, moving towards your goal gradually and without irritation.

Your body type should not prevent you from realizing your life program. Choose activities where you can show your strengths, increasing the demand in society.

It is necessary to start moving towards self-improvement with deep faith in yourself, self-acceptance, search for the best sides of your character and life achievements. Do not neglect the support of relatives and friends, sometimes it is so necessary on this path.

On the path to a healthy lifestyle, a combination of important components is necessary: ​​proper nutrition (proteins, a certain type of fat, control of the amount of carbohydrates), which has a beneficial effect on the entire body; specially organized workouts with high household activity. The most important – self-respect and building the desired model of the future.

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