Train For YOUR Body Type: Endomorph

Many people hit the gym hard every week, 3 or maybe even 5 days out of the week. Yet, still struggle with accomplishing those goals that are so close, but yet seem so far away because you know you’ve been hitting the gym consistently. You also know you’ve been eating pretty clean and balanced, but that physique you want seems unattainable. Well, it’s not that its unattainable. It’s the fact that you may be training and eating for a body type that is not your own. Everyone has their own unique build. When you look into a large group of people, you easily recognize that no one has the same exact build. On the other hand, if you really analyze you’ll realize that some people in the room have the same body shapes. This means that depending on your body type, certain diets and workout plans will work better than others.  In this post, I am going to focus on Endomorphs.

Physical Characteristics 

An individual having a higher amount of body fat with little muscle will more than likely categorize as endomorph. This body type is described as pear-shaped, they have a smooth round body, shorter arms/legs, medium-large body structure and will carry majority of weight in lower abdomen, thighs, and hips. With this type of fat distribution, it makes it a little more challenging to lose weight. This is why people have to be cognizant of their body type to be sure they can maximize their results.

Health Goals

With a diet alone, Endomorphs will have more of a challenge losing fat. So, it would be best to have a well-rounded program with both nutrition and fitness. Exercising is going to be vital when it comes to boosting the metabolism and should include weight training and cardio. As an endomorph, it’s easier to build muscle; on the contrary, it’s harder to stay lean. Which means that you can easily build muscle, but don’t keep fat off as easily because of metabolism being slower. The best thing to do is to really commit, make it a lifestyle program and not a hobby. This is why it’s important to switch up the activities and trying different styles of training. This way the body doesn’t stay in a plateau and you steer clear of boredom.


Endomorphs are said to have a low carbohydrate acceptance which also means they have a slower metabolism. If you’re the Endomorph body type, try keeping your macro ratio within 35% protein, 25% carbs, and 40% fat. Confused on the fats? Eat healthy fats like Avocados, Fish, Chia seeds, Walnuts, Almond Butter, Tuna, Eggs, and more. Also:

  • Eat All Your Macros!
  • Try to eat carbs and protein after your workout to help aid in recovery. 
  • Make sure each meal has a good source of protein, carbs, and fat. Calories in each category are not created equally. ( 1g of carbs=4 calories, 1g of protein= 4 calories, 1g of fat= 9 calories)
  • Be consistent with the eating schedule, the energy or blood sugar level spikes can interrupt sleep and hormone imbalances.


Endomorphs’ basic disposition is to take it easy and relax, but they must stay in motion almost every day to fight against the urge to chill out. The cardio-training component is imperative for the endomorph to burn calories and create a greater calorie deficit.

Cardio Training Recommendations for the Endomorph:

Incorporate high-intensity interval training (HIIT) two to three days a week for no more than 30 minutes per workout.

Weight Training

Maintaining or building lean muscle mass and losing body fat, while also revving up metabolism, is the focus during weight-training sessions. Developing more active muscle tissue will help increase resting metabolic rate and encourage the body to burn more fat for fuel.

Weight Training Recommendations for the Endomorph:

Focus on large muscle groups (e.g., legs, back) and high repetitions (15 reps)

Compound exercises

Circuit training with very little rest time between sets

Circuit Training Workout #1:

Squat with overhead press50 sec – work
Rest10 sec – rest
Stationary lunge with lateral raise (right leg front)50 sec – work
Rest10 sec – rest
Stationary lunge with lateral raise (left leg front holding dumbbells)50 sec – work
Rest10 sec – rest
Sumo squat/upright row (dumbbells or kettlebell)50 sec – work
Rest10 sec – rest
Dumbbell Snatches (25 sec ea. arm)50 sec – work
Rest10 sec – rest
Plank w/ Tricep Ext (dumbbells)
-Alternate arms
50 sec – work
Rest10 sec – rest
Alternate step-ups with hammer curls (dumbbells)50 sec – work
Repeat 3 times 

Other Factors to Consider for Endomorphs

  • Watch less TV
  • Avoid excessive sleep, become an early riser (sleep is needed, but you may notice you’re more tired when you get “too much” sleep)
  • Work out with a partner, hire a trainer, make a running list of goals, enter a competition
  • Consistency and diligence with eating and exercise to help facilitate weight loss


Bachus, A. R. (2014, September 26). How to Eat and Train for an Endomorph Body Type. Retrieved August 18, 2019, from

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