One of the more humorous definitions of an endomorph is someone who only needs to look at food and already becomes fatter. Also known as the big man on campus.
It’s becoming increasingly obvious that one of the greatest determinants of our weight loss ability is genetics and when it comes to losing weight endomorphs have been dealt the worst cards. Endomorphs are characterized by round bodies, a high percentage of body fat, and a slow metabolism which results in weight gain even when diverging only a little from a clean food diet. All of this makes it extremely hard for endomorphs to lose the excess weight and maintain a normal weight, which leads to constant frustration and temptations to give up. It doesn’t help that modern society makes it even harder, what with all the junk food, filled with sugar and fried foods found at every corner. It’s like society forces us to be fat.
If you are an endomorph, there are several facts you need to be aware of: your sympathetic nervous system is a bit slow, you are insulin dominant and you have a troubled carb tolerance. In other words, you don’t have the same set of genes as some skinny guy who can’t seem to gain weight no matter what.
Now that we’ve finished with the sad, but real facts, we can look at the bright side. Even in this situation, there’s a silver lining, which is your body is predisposed to packing on muscle mass a lot easier than the skinny hard-gainers. Make the most out of your body type by lifting hard and heavy and minimizing rest intervals between sets as much as possible. That means that:
- Your workouts sessions need to be intense and aggressive.
- You need to lift relatively heavy loads.
- You need to follow a strict nutrition regimen comprising of clean foods (you can also introduce supplements if need be), in order to minimize fat storage.
You might like: The Endomorph Weight-Loss Diet
1. Eat more protein
Your body will expend more energy to digest the consumed protein in comparison to carbs and fats. This is known as a macronutrient’s thermogenic effect. Some studies have suggested the body expends 30% more energy to digest protein. This basically means that if you ate a meal that had 100 calories coming from protein, your body would only use 70 calories. Protein is the main building block of muscle tissue, which is highly metabolically active, which in turn makes weight loss a lot easier. You can take advantage of this fact by adding lots of lean protein in every meal you eat. This means eating eggs for breakfast, beef for lunch, a protein shake post-workout and turkey for dinner.
2. Eat the right kind of fat
Because fat has been demonized for far too long, you might find this counterintuitive at first, but consuming the right kind of fat can help you lose weight. Some say that up to 40% of your daily calories should be from fat. As we already said, it is crucial that we choose the right kind of fat. A third of the fat intake should be from monounsaturated fats which are found in olive oil, avocado, nuts, nut butter, a third from polyunsaturated fats which are found in fish and fish oil, nuts, flax seeds and a third should come from saturated fats which are usually found in animal fats like meats, eggs, butter etc.
Don’t worry too much about the percentages. Your main focus should be eating a lot of mono and polyunsaturated fats, fats that we don’t consume enough in our diets. This means adding avocados, olive oil and fish oil to a diet that is already high in protein-rich foods and veggies.
3. Eat fewer carbs
Carbs can be particularly hard on endomorph bodies because of their specific relation with insulin. Insulin is the hormone which signals the body to absorb the sugar in the blood and then use it as an energy source. Protein and fat consumption has a negligible impact on insulin levels. Carbs, on the other hand, have a tremendous effect on insulin levels.
The main issue is that due to a mix of genetics and conditioning from the environment, the endomorph body isn’t particularly efficient when it comes to using insulin as blood sugar regulator. That’s why endomorphs should avoid fast-digesting simple carbs which will make your insulin and blood sugar levels go through the roof. As you become leaner, you can start eating starchy carbohydrates in your post-workout meal or shake; however, you should still avoid sugary carbohydrates. Vegetables are an excellent substitute and are packed with micronutrients.
4. Supplement with fish oil or fiber product
Fiber and fish consumption has lots of benefits which has been proven repeatedly by numerous studies. Eating foods with a lot of fiber will make you feel full for longer periods of time; it helps ease digestion and will also help with bowel regulation. Fish oil is known to have a positive impact on insulin sensitivity. It’s also been proven to combat almost any illness known to modern medicine, including the very serious ones that endomorphs are prone to like hypertension, coronary heart disease, diabetes and chronic fatigue syndrome.
It also provides many benefits to the cell membrane’s health, it alleviates inflammation, relieves Delayed Onset Muscle Soreness, and has a tendency to increase serotonin levels which will increase the sense of well-being, decrease stress and many other positive effects. Simply put, it’s the closest thing we’ve got to a magic pill. Plus, the fish oil-fiber combo will help you get leaner faster.
What’s the right dosage you may ask? When it comes to fiber, one must increase the intake in a slow and gradual manner so as to prevent stomach discomfort. The most recommended strategy is that you first take only five grams in the morning. After five days, add five more grams. Every five days you should add five more grams until you get to thirty grams daily.
Once the body adjusts to thirty grams, you can then start fiber cycling, another important process, since your body will eventually adapt to certain fiber types. When it comes to fish oil consumption, if you have over 25% body fat, it’s generally recommended that you take 5 grams in the morning and then 5 grams in the evening. If you wish to take bigger doses, the liquid from is much easier to take and cheaper.
5. Timing your meals is important
When you first start planning out your diet, the most important rule is choosing quality food. If your diet has consisted of eating mostly junk food, switching to high-quality foods and nutritious meals every three to four hours will help you form healthy dietary habits. When you start eating healthy you create a basis for a lifestyle. And it also makes it easier for you to lose. That’s why healthy food should always be your choice. The only thing that changes is the quantity. Want to maintain your weight? Eat it often. Want to lose weight? Eat it less often. It’s as simple as that.
6. Eat more veggies
Vegetables should be one of the staples of your diet. They are filled with all kinds of vitamins and minerals. They are also rich in phytonutrients, antioxidants that have a powerful positive impact on our hormones. It’s been shown that they also have the potential to suppress the development of tumors, protect DNA, and stimulate the release of enzymes which help the body fight numerous diseases. Vegetables also have a key role in balancing the body’s pH levels. They give an alkaline load to our blood which neutralizes the strong acid which is created as a byproduct of protein breakdown. Having high acid levels and low base levels translates to less bone and muscle mass and that’s something we want to avoid at all costs. Simply put, if you want to have a strong and lean body you need to eat a lot of veggies.
Since the endomorphs’ relation with insulin is always troubled, you should avoid sugary and starchy carbohydrates, eat healthy fats in moderation, eat a lot of lean meats and vegetables rich in phytonutrients. You should also consider adding a fish oil and fiber supplement in their diet to further boost weight loss. If you follow these rules, there’s no doubt that pretty fast the excess fat will start to disappear and the muscles beneath will be revealed and you’ll start getting compliments on the transformation you’ve made. Just because we are born with certain genetics, doesn’t mean we’re stuck with them forever. There’s a way we can manipulate our environment and change the way in which they’re expressed.