Endomorph diet lose weight,plan to lose weight in 3 months yahoo,steps to lose weight naturally india,gym program for weight loss zone - Good Point

20.04.2015
Do you know that training your body according to your body type would result in amazing benefits? According to physiologists, your body type fall into three categories- Ectomorph, Mesomorph and Endomorph. Ectomorphs are the ones who find a tough time in gaining weight whether it be muscle or fat. Ectomorphs have to put in hard efforts to train their body because as I have said muscular growth is slow and building stronger and bigger muscles is not an easy task. Workout for ectomorph body types should begin with weight training, followed by indoor cardio workout.
As ectomorphs have a tall, thin or lean body, they need to increase the intake of calories in their diet with a balanced bodybuilding diet plan for mass gain.
The typical ectomorph body type is characterized by small bone structure and frame, lean muscles and flat chest.
Although, those struggling weight over-weight issues envy the ectomorph body type, there are a number of advantages of disadvantages of all the three body types.
The best advantage of ectomorph body types is that people with this body type never have to care about calories. People with ectomorph body type have low muscle-building potential and it difficult for them to put on lean muscle mass. You are blessed with perfect physique if you are gifted with mesomorphic body type naturally.
Training for mesomorph body type should be hard and heavy as they already possess a muscular body and have enough stamina. For weight training, try to initially work out with light and moderate lifts if you are a newbie and do no more than 3 exercises for each body part thrice in a week.
Mesomorphs are blessed with good genetics so that any type of diet plan would work for them.
It is easier for mesomorphs to gain lean muscle mass and stay in a good shape compared to the other two body types.
People with mesomorph body types have superior anaerobic potential that makes them the best candidate for strength and power sports.
Exercising your body must be restricted to one hour or less else you might end up over training your body or some other side effects in the chain. The endomorph body type diet should include carbohydrates like grains, fruits, oatmeal, brown rice, sweet potatoes etc., Take 5 to 6 meals a day which boosts up your metabolic behaviour.
Endomorphs are characterized by curvaceous features, full-figured and pear shaped body with medium-large bone structure, small shoulders and shorter limbs. Although, most of us think that there are no advantages of the endomorph body type and this body type is only characterized by fat storage around the mid sections of the body, but in reality there are quite a per positive aspects of this body type.
Individuals with endomorph body type are best suited for sports that require explosive strength like weight lifting. The main drawback of the endomorph body type is the slower metabolism that makes it difficult to shed the fat. Although, endomorphs cannot be called “hard gainers”, but slow metabolism means more concentration has to be put on keeping the fat away than building muscles. I guess the above mentioned workouts, diet tips and sample meal plans will help you in understanding your body type in a better way. I am an female endomorph and I have had great results working with kettlebell (the real way not the fake trendy way) and making sure I get plenty of protein.
Health high light to guide for everything you need to know about popluar dieting plans as well as general information about healthy eating and weight loss programs.
Loved the way you have explained different types of body and different diets to be followed.
My height is 6ft and i weigh 50 kgs.I was planning to go to gym.Will that help me attain a healthy body?What diet plan should i follow?How many clories should i take per day? Endomorphs need to get their diet right to lose weight, to feel energetic, and for good health.
One of the reasons endomorphs struggle with their weight more than mesomorphs and ectomorphs, is that for various reasons endomorphs are very sensitive to even the slightest over-consumption of food.
The calorie excess we’re taking about could simply be a chocolate bar a day too much.
Remember when you veer of course it’s often only by a few degrees (or a chocolate bar!). The carbs you do eat should be complex carbs – predominantly vegetables and some smaller amounts of unrefined, high-fiber starches, such as quinoa and amaranth.
Carb sensitive endomorphs should minimize the amount of carb-dense foods they eat outside the workout window. You can start with more carbs such as a nutrient distribution of 40% carbs, 30% protein and 30% fats, and if you find you’re not losing weight reduce your carb intake further. Moderate carbs with higher protein will help prevent the muscle loss that occurs when lowering calories to lose weight.
Provide enough carbohydrates to fuel metabolic needs, while keeping blood sugar controlled and minimizing risk of diabetes and other diseases. Exercise: Endomorphs tend to have a hard time losing fat through diet alone, so a workout program is absolutely necessary for the endomorph.


Works CitedDespres J, Nadeau A, Tremblay A, Ferland M, Moorjani S, Lupien PJ, Theriault G, Pinault S, Bouchard C: Role of deep abdominal fat in the association between regional adipose tissue distribution and glucose tolerance in obese women. You might have come across some people who eat a lot but still maintain a perfect look and people who always maintain a good diet chart end up looking round- shaped. Ectomorphs are usually tall and thin and can eat whatever they want to.  Mesomorphs are typically muscular and have less percentage of fat. At the same time, once they gain a good strength in their muscles they have to keep a check on their muscle growth every day as it is equally important not to over train your body. If you are a true ectomorph you should eat 1000 calories and if you are moderate 750 calories wouldn’t be bad over your maintenance levels. Boot camp training, yoga, Pilates, basic calisthenic exercises list and step classes can be considered some of the best workout plans for mesomorphs. All they have to do is to maintain a balanced diet like a 1200 cal meal plan with 40% carbs, 30- 40% lean protein and 20- 30% fats.  You need to maintain a regular intake of 500 calories of diet over your maintenance levels, and if you want to lose weight in necessary conditions you can reduce the calorie intake by 200- 500 calories per day.
To include healthy fats increase the intake of nuts, flaxseed oil, olive oil, avocados and etc., in your diet. Mesomorphs are characterised with well-built and muscular body, athletic physique and broad frame. People blessed with mesomorph body type have amazing body shaping and muscle-building potential and have to spend the least time in losing unwanted body fat. They need to lift heavy weights because lifting small weights doesn’t help them in losing fat so easily.
They need to increase the intake of fiber rich foods and natural protein foods that help them in reducing the calories in their body and enhance lean muscle mass. Endomorphs carry their weight in the lower part of the body which makes it a bit difficult for them to lose weight. I hope you can now choose a workout and balanced diet chart as per your body type and get a perfectly shaped body following the guidelines. Ectomorphs are taller than other body types, their abs look awesome without dieting and they have narrow hips. Your body type really does have a significant impact on your fitness results., so addressing it with your diet and training program very important.
Would love to follow you blog as it is very informative and will definitely help me in shedding off the extra kilos.
Eats lots of good protein: lean meats like chicken, fish and eggs, peanut butter and low fat cheese are good sources of protein. While ectomorphs for example, can eat just about anything without gaining a pound, endomorphs are more sensitive to what they put in their body.
This means that the extra calories are more likely to be stored as fat compared to ectomorphs, resulting in a greater propensity for fat storage.
Not at all. But for the first few months you do need to closely watch your diet until you have a firm sense of how and what to eat. Carbohydrate rich foods are converted to sugar in the bloodstream quickly and more likely be stored as fat than be burned for energy. This is one of the reasons endomorphs tend to do better on a lower carb diet. As an endomorph, if you want to lose weight, you need to step away from the white bread, rice and pasta, and from the sweet cereals, cakes and cookies! A protein rich meal is more satisfying and leaves you more full after eating compared to carb-heavy meals. While anything eaten in excess is likely to lead to fat gain, a diet higher in protein is less likely to be stored as body fat than a diet high in carbs or fat. This depicts that whether you follow specific diet choices or not they always fall behind your body type. It is better if they concentrate on arms, chest, back, legs, and shoulders and working on 9 to 12 sets per day would give better results. If you do 1 exercise for 3 sets, you could end up doing 3 to 4 exercises as per the number of sets you decided to do. You need not worry whether intake of such huge amount of calories increases the amount of fat levels in your body.
Eat meals for every 1 hour 30 minutes (at least 6 meals a day) as the key is to take more calories than you burn.  Protein, carbs and fat ratio in terms of percentage of calories can be 40% protein, 40% carbs and 20% fats.
They tend to lose fat easily and doesn’t gain much fat if they control themselves except in rare cases.
Mesomorphs’ trying out circuit training seems great as it helps in building strength and stamina more effectively than building muscles which are not a necessary regimen for mesomorphs. You can plan your workout for about an hour and resting for 30 seconds to 1 minute after completing each set is a must.
They do possess a soft body, underdeveloped muscles and over developed digestive system and the overall bone structure will certainly be large.
Just as in the case of ectomorphs, endomorphs also need to choose exercises that help them work all parts of the body. They need to avoid junk and fried foods and replace them with healthy drinks and plenty of water.
Also beans and legumes are excellent if you don't have a problem with a little gas now and then. And  unlike other body types endomorphs find it difficult to make up for poor dietary habits with exercise.


On average a chocolate treat such as Milky Way or Snickers contains between 300 and 400 calories.
But this is the actual reality for most of us and the reason we’re gaining the extra weight and struggling with it so much.
Before you’ve strayed off too far, gained a lot of weight and become disillusioned, discouraged, and feel you have to start all over again. A moderate reduction in carbs will make a significant difference in helping carb-sentive endomorphs shift body fat. Limit eating carb-dense foods to the pre- and post-workout period when your body wants them most – for energy and when it will help your body repair and recover from your workouts and also limit fat gain. Think of it simply as eating a diet higher in protein and fat, and lower in carbs. A Paleo-like diet is often best suited for endomorphs, as each meal contains protein, vegetables and some healthy fats, such as avocado or olive oil. No matter what body type you are, you still have plenty of methods to shape your look, and this is gained by working out according to your body type.
All these body types are genetically predetermined, and all of us fall into one of these categories. Remember you must not exceed 12 sets as the primary drawback would be over training of your body.
Take rest for about 30 seconds to 1 minute between each set and it boosts your energy levels up when doing other sets.  Trying out different compound exercises like biceps helps you in building stronger muscles. No, in fact, these calories help you in the fast growth of muscles and repair them as ectos have high metabolic rates. Intake of complex carbohydrates like pasta, rice, grain bread, and dried fruits would help you gain maximum results. You need not put a lot of efforts as in the case of ectomorph unless and until your body is a blend of either ectomorph and mesomorph or endomorph and mesomorph. You need to keep on changing the intensity of the exercises you do which helps you turn your body into perfect shape rather than bulk type. They have an increased amount of fat storage; as a result they have high number of fat cells unlike the people of other body types.
They need to gain muscle growth and lose weight at the mid-section of the body with effective exercise to reduce tummy.
Looking over your diet for any bad habits that have crept in, and then to re-evaluate and reset your diet.
You cannot decide your body type to be in a particular shape as you possess such kind of body right from your birth that comes genetically. Drink plenty of water to keep your muscles hydrated and taking enough rest is also necessary to gain the perfect weight and muscle strength. All you mesomorphs need to do is maintain your body type with workouts as your body is very well suited for bodybuilding and by following a healthy diet.
Running, skipping, strip sets and force sets techniques can be included in your smart workout. They cannot lose fat easily but tend to gain fat quickly.  The only thing these people should do is control their fat and plan their diet accordingly. So, working on cardio exercise will fetch them maximum benefits as the main goal of endos is to burn calories.
High intensity of cardio exercises for about 20 minutes twice a week is a must to burn maximum fat. While many of us wake up one morning and suddenly realise we’re overweight, it doesn’t actually happen overnight. You cannot change your bone structure or height yet it is possible to change your body’s shape with right exercises and a good diet to lose weight fast.
Fat gain is minimal, so they need to put on extra efforts to gain weight and to strengthen their muscles. Fast paced walking on a treadmill including spinning and step class exercises are a must to cut your weight. Tends to have a slow metabolism, has difficulty losing weight but gains weight easily, has a good amount of muscle, may be insulin-resistant and generally is classified as a pear shape or hourglass.
This amounts to 2.6 lbs (1.2 kgs) of fat gain per month and a whopping 31 lbs (14 kgs) per year! Weight gain happens gradually and creeps up on us, until we realise that it isn’t our favorite clothes store that has been messing around with the dress sizing, but that it’s our waist and thighs that have been steadily expanding. Ectomorph workout plans for gaining more curves should include swimming as it provides resistance to your body. And the difference between us and ectomorphs is that ectomorphs have the unique capacity to burn off extra calories – their bodies actually defend against weight gain. This can be done easily by making your meals a little smaller and including 3 snacks a day between scheduled meals. Your typical day would go like this: breakfast, mid day snack, lunch, afternoon snack, dinner and evening snack.
The snacks can be a cup of raw vegetables, a piece of low- sugar fruit like ½ an apple or pear, a handful of nuts, a cup of low fat yogurt or a protein shake.



Food which will make you lose weight
Healthy meal plans to lose weight jogging
Healthy diet plan for one week
Losing weight too fast for no reason


Comments to «Endomorph diet lose weight»

  1. Gozel writes:
    Reduces your weight so long as you retain are an vital supply.
  2. ATV writes:
    For the dragon to digest, leading to bloating won't eat something.
  3. xan001 writes:
    When it comes to being wholesome, a paleo fat, and your body burns.
  4. aH writes:
    Fit into your skinny jeans within the.
  5. Ruslan145 writes:
    Your metabolism if you want to lose weight with stand.