If you go on any popular bodybuilding website you will find tons of articles about training for ectomorphs. You know, those skinny guys who can’t put on any weight no matter how much they eat? What you won’t find, however, are articles on people who have the opposite problem. Endomorphs, as they are called, are guys who have more stocky physiques, put on size easily but have a tough time keeping their bodyfat % down.
In order to help out our Endomorph readers (we know you are out there) we’ve put together a guide tailored towards their training needs. Before we get started, keep in mind that not everyone fits into a particularly body type 100% (endomorph, ectomorph, mesomorph). Most of us are a combination of one or more. Having said that, if you are partly or fully endomorph, this guide is for you.
The Endomorph Body Type
The easiest way to distinguish an endomorph is that they have a relatively easy time adding both muscle and fat. They are often shorter and tend to have a more round physique. While bulking for the endomorph usually results in muscle and strength gain, it unfortunately also comes with a lot of extra weight. This means the average endomorph has to spend a lot of time cutting. In fact, most endomorphs are usually carrying a lot of extra body fat when they first get into bodybuilding, so they make for good candidates to start off with cutting directly.
If you aren’t obviously overweight, you have to decide if you are better off bulking or cutting. The reason we say this is because a lot of endomorphs can be very self-conscious of the body fat they are carrying and as a result tend to bulk very slowly. As a result, they lose sight of all the gains they are making and instead are trying to get to their cut as quickly as possible. This is why it’s often better for endomorphs to start out with a cut. Get that bodyfat down to an acceptable level and then begin a long, slow cut.
How to Lose Fat if You Are an Endomorph
Since you are an endomorph you will both put on and maintain muscle and strength very easily. This is helpful because a lot of guys struggle with strength and muscle loss when on a cut. Depending on just how big you are, you will want to aim for 1.5-2 pounds of fat loss per week. While this might seem high for a meso or ecto body, it’s safe for endos given the strength and muscle advantages they have.
The first thing you need to determine is your BMR or basal metabolic rate. This is the number of calories your body burns each day and represents the number of calories you can consume without gaining or losing fat. Your BMR is influenced by a ton of different factors so the only way to figure it ous is through trial and error. If your weight is going down too quickly, increase your calorie intake until you are shedding fat at a rate of 1.5-2 pounds per week. If you are losing weight too slowly, eat less or add in some cardio.
Setting Your Fat Loss Goal
When it comes to your cutting goal we recommend not getting too lean. While it can be tempting to go down to 8% bodyfat and uncover those abs for the first time in your life it’s really a waste of time. Those extra 2-3 months you spend doing that could have been redirected towards the bulk that is going to come later. Instead, cut down until you reach a healthy weight that you are comfortable with.
After cutting down you might be a bit disappointed to notice that you don’t appear to be very ripped. This is not due to your bodyfat levels but rather the lack of muscle mass. You see, without a solid muscle base to show off, you won’t look ripped even if your bodyfat levels are low. This is where the skinny fat body term comes from – guys who are slim but look fat with their shirt off due to their low levels of muscle mass.
Cardio – High Intensity Interval Training
When it comes to cardio, you will get the best bang for your buck if you focus on doing High Intensity Interval Training. This type of cardio involves doing intense, short sprints followed by short rests. It burns far more calories than steady-state cardio and takes less time. The workouts are intense, so make sure you don’t do them too frequently and certainly not before those weight training sessions.
Taking a Fat Burner
Like most endomorphs, burning fat can be a challenge. This is why we recommend taking a fat burner. A high quality fat burning supplement will help you work through the three areas that plague endomorphs the most. First of all, they will give you more energy to get through those challenging workouts. Endomorphs tend to consume a lot of calories and when they are all of a sudden on a restricted-calorie diet, their bodies don’t always react well. By getting the energy boost from the fat burner you will be in a better position to continue to lift heavy.
Second, they boost your metabolism. Endomorphs are notorious for having low BMR. As a result, they have to cut calories down to a level that can sometimes feel too low. Instead, by taking a fat burner you will benefit from a much higher metabolism and as a result will be able to consume more calories without compromising your cut.
Finally, the fat burner will help reduce your appetite. Have you ever felt hunger pangs while on a diet? You treat yourself to one little snack and before you know it the entire day is compromised. Don’t worry – a quality fat burner will help prevent that from happening. Click here to check out our dedicated fat burner page. We’ve picked out all the best products currently on the market.
Let the Lean Bulk Begin
Now that you’ve cut down to an acceptable weight you can begin your lean bulk. Simply add calories to your daily total until you are gaining about 0.5 pounds per week. It’s important to keep the surplus low as endomorphs have a tendency to put on fat. A low surplus helps increase the likelihood that those calories will be stored as muscle rather than fat.
Your bulk should continue for up to 1.5 years, at which point you will be ready for another cut. Simply repeat the earlier steps only this time you can take your bodyfat % right down to 8% if you’d like. After that it’s really up to you – get bigger if you want, or maintain the new body you worked so hard to build!
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