The bone is wide: training and diet for an endomorph

Endomorph - a man of large build

People who have been overweight all their lives heard from their grandmother in childhood the phrase "You are not fat, you just have a wide bone." Loving relatives try to convince that excess weight and large dimensions are not a disease or a disadvantage, but a feature of the body.

They talk about three body types - ectomorphic, mesomorphic and endomorphic - even at school.

Endomorphs really have a more massive skeleton and tend to gain muscle and fat mass. They are characterized by a rounded shape, a high percentage of body fat, a large physique and a slow metabolism. Endomorph women tend to accumulate fatty tissue in the thighs. Their body shape resembles a pear.

Anyone can experience weight problems due to malnutrition and metabolic disorders. Therefore, to determine the characteristics of your body, it is worth undergoing a medical examination.

If everything is in order with your endocrine system, you try to adhere to a healthy diet and do not neglect moderate physical activity, but you still have a dense physique, most likely you are an endomorph.

Place your thumb and forefinger around your wrist. If your fingers are not touching, you are probably endomorphic.

Many owners of impressive dimensions begin to be proud of them and do not want to become "ordinary" people. However, being overweight leads to problems with the cardiovascular system and the musculoskeletal system.

With the help of a specially selected regimen of physical activity and proper nutrition, you can emphasize the advantages of a large physique and effectively resist diseases.

Workout

Any novice athlete wants to get fast results. It is easiest for an endomorph to increase muscle and strength. Because of this, the athlete trains with weights close to the maximum, and performs a small number of repetitions: from 5 to 10. At the same time, he can ignore aerobics, but together with the muscle mass, the endomorph gets a side effect - fat deposits.

It is especially worthwhile to monitor the waist volume. Researchers from the American Cancer Society, led by Dr. Eric Jacobs, found that, regardless of body mass index, with a waist volume above 110 cm in men and 95 cm in women, the risk of death doubles.

Gennady Khripach in the book “Bodybuilding. A modern approach”recommends endomorphs to train in a split system: two or three workouts in a row, then one day of rest.

During your workout, combine strength and aerobic endurance exercises in that order. This approach will provide both muscle gain and fat loss.

The intensity and nature of training depends on what result is required to be obtained: to improve physical fitness or to achieve certain sports performance. Therefore, it is important, especially at the initial stage, to consult with a trainer.

Here are the basic principles on which an endomorph training program should be based.

Mandatory aerobic warm-up before strength training (10-15 minutes).
Each upper body exercise should contain 4-6 sets of 10-15 reps.
Load your lower body for 15-25 sets.
Breaks between sets - from 30 to 60 seconds.
For a change, you can add supersets (two or three exercises for antagonist muscles or one muscle group, without rest).
Every seventh workout is a circular workout, during which one exercise is performed for each muscle group.
Include additional aerobic activity: running, swimming, cardiovascular equipment.

Nutrition

Write down everything you eat during the day in a diary to keep track of your calorie intake. Control is very important when any relaxation leads to an increase in mass.

Eliminate simple carbohydrates and saturated fats: confectionery, soda.
Consume potatoes, carrots, and corn with caution, and replace them with green vegetables and tomatoes whenever possible.
For serious problems with excess weight, cut out carbohydrates in the afternoon.
To ensure your protein intake, eat lean meats and chicken, turkey, and fish.
Divide your diet into 5-6 small meals and eat slowly.
Drink plenty of water, especially on training days.

The amount of protein in the diet should be increased to 40-50%, the amount of carbohydrates should be reduced to 40%, fat should be consumed no more than 20%. It is important to remember that the complete elimination of fats or carbohydrates from the diet is close to an extreme situation for the body, so this approach is not suitable for everyday healthy eating.