The Only Endomorph Diet And Training Guide You'll Ever Need. Ah, the endomorph. Just saying the word makes me think of a jelly filled Krispy Kreme donut. It brings to mind that fat kid in grade school who was always picked last for everything and whose mother had to buy husky Levi’s jeans because the straight legged ones just didn’t fit. If you’re grumbling right now thinking that I’m speaking directly to you, good. I am. I decided to write this guide not because I am overweight or an endomorph even, but rather because many of you are. For an endomorph, diet and exercise are extremely important and must be approached from a different perspective than for other body types. One thing to note is that this article is not for fat people in general or those who got that way by a living a shitty lifestyle. This is for people who are genetically predisposed to many of the traits of an endomorph. If you’re not entirely sure of what body type you are classified as, take this free quiz. As a side note, there are many similarities between the way an endomorph man and woman should eat and train, but there are also some significant differences. Please note that this guide has been written for men specifically. The Endomorph. As an endomorph, you know all too well the struggles you face each day. Pants that don’t fit. Feeling like the “fat guy” all the time. Gaining weight just thinking of pizza. So what exactly is an endomorph? First off, an endomorph is nothing more than a certain body type, of which there are three: Ectomorph: Naturally thin, small bone structure. Hard to gain weight. Mesomorph: Naturally muscular and strong. Endomorph: Naturally build like the Stay Puft Marshmallow Man. Yes, this is you. Usually there is a dominant one and in your case, it’s endo. The CIA has had the ability to turn routers and network access points into surveillance devices for years, according to secret documents published by WikiLeaks on. The reason there is a max on protein is that current nutrition practice does not endorse high protein intake for any reason. The Healthy Body Calculator® uses. In this post, I am going to talk about nutritional and exercise strategies specifically for endomorphs so if you want to learn more about the other body types, you can read my post, How To Eat and Train For Your Body Type. From a big picture perspective, the endomorph struggles with the following issues: Easily stores excess fat (often in the belly and waist area). Gains weight easily and loses it slowly. Slower metabolism. Slow sympathetic nervous system, which is your body’s “fight or flight” response. Shorter limbs and often seen as “short and squat”. In the Leangains Guide I wrote the following: "My general position on the fasted phase is that it should last through the night and during the morning hours.The bad news is the your body type is largely determined by your genetic composition. The good news is that you can change it (or at least change how your body responds and adapts to your new training and nutritional plan!)The Endomorph Diet Plan. As with any body type, I will tell you that roughly 8. In other words, you cannot out train a shitty diet so don’t even try. Testosterone and fasting, and a bunch of stuff you may not have known about testosterone and health. RESEARCH AND INGREDIENTS. Dozens of clinical studies have been performed on SwellNoMore’s potent and powerful ingredients. Many of the ingredients have been applied. For the endomorph, diet is even more critical because you can’t eat like the other body types and see positive results. The problem is that your body has a tendency to store fat at a much higher rate than the others. The typical American diet is absolutely atrocious for the endomorph. Filled with processed foods, sugars, enriched products, chemicals, and hormone and anti- biotic laced products, it’s a struggle to avoid these foods because they are so readily available and we so accustomed to eating them. Know Your Macros. One key to success is going to be understanding your macronutrients (macros) and knowing how to balance them. This is extremely important for the endomorph. Again, the normal diet we are eating is terrible for the endo and we can see by the macro breakdown that most of our calories are coming from carbohydrates. This spells disaster for the endomorph. One of the best things you can do for yourself is to start tracking all your food. Do it for a week to start and I guarantee you’ll be amazed at what you see. In my experience, most people greatly over or underestimate their caloric intake and therefore, have no idea what their BMR is. How can you expect to drop body fat when you don’t have any idea how many calories you need? It ends up being a guessing game and most of you are guessing wrong. But don’t beat yourself up, this is an easy fix. Start by downloading an app called My. Fitness. Pal and start tracking today. I’m serious, it’s that important! To find your BMR, use a tool called the Harris- Benedict Formula. Input your age, weight, and height and you will get a number. You will then multiply this number (your BMR) by your activity level to determine how many calories your body requires to maintain your current weight. You can then either reduce that number by 1. As far as your specific macros, there is no one answer as everyone has different levels of sensitivities, but a good starting point would be something like: 3. This low carb number will be a challenge for many endomorphs since they are typically used to eating a very high carb diet. You can expect to have an energy crash for a week or two, but after that, you’ll feel 1. X better. Your main focus is to keep protein levels high. If nothing else, get your protein in every day. Download and save this guide so you can follow along at your own pace. It’s FREE! Nutritional Keys. Here are a few nutritional rules to live by: Limit sugars, breads, pastas, cereals, crackers, and other heavy starches. Also remove white flour and byproducts. Eat a shitload of fibrous vegetables. Limit alcohol. They are empty calories and your body doesn’t need them. Aim to eat a lean protein at every meal, preferably 2. Not only is protein the most satiating macronutrient, it is critical for building the muscle you desperately need. Eat fat. Many endomorphs make the mistake of severely limiting or trying to eliminate fat because they think it will make them fatter. Not the case at all. In fact, healthy fats like nuts and nut butter, oils, fish oils, avocados, are crucial to the fat burning process. Take fish oil supplements if you don’t eat enough fish. Fish oil has been shown to have a positive effect of many deadly diseases like coronary disease, Type 2 Diabetes, and high blood pressure, that are common among overweight and obese people, and as you know, many endomorphs fall into this category. Insulin Issues. Insulin, which is a hormone that controls how your body absorbs sugar (and ultimately uses it for energy production), becomes an issue when you have an intolerance or sensitivity to carbohydrates. As an endo, your body just isn’t as good at using insulin to reduce the sugar in your bloodstream, which is one reason why eating sugary foods and high glycemic Index (GI) starchy carbs is a bad idea. Eating high fiber, low GI foods may be a good idea and can help to keep blood sugars stable. These include: Whole grains like brown rice or quinoa. Starches like oatmeal or sweet potatoes. Fruits. Raspberries, strawberries, mangoes, apples, and bananas are best. Vegetables, especially green vegetables. Spinach, artichokes, kale, broccoli, and beets are excellent choices. Many endomorphs also tend to have a slight to moderate carbohydrate intolerance. What this means is that your body will react poorly to excess carb intake and likely store it as fat versus burning it for energy. This means that keeping your cab intake low (3. One caveat to the carb rule is that the endomorph should always eat carbs after a workout. The Paleo Diet. As I’ve mentioned before, I am not a big believer in severely reducing or eliminating entire food groups, but there is something to be said for the success of the Paleo Diet. First off, I’ve gone Paleo and it worked amazingly well. I have had clients eat Paleo style with great results as well. I’m not going to get into all the specifics and if you read this post, you’ll learn everything you need to know about it. Why I think it’s a good idea to at least try it for 6 weeks or so is because it eliminates all the shit from your diet and as an endomorph, you NEED to remove it! Basically your diet revolves around the following: Lean meats. Fish and other seafood. Eggs. Fresh fruits and vegetables. Healthy fats like nuts, seeds, and oils. These are all healthy things and while I’m not recommending you do or do not go on the Paleo, it’s definitely with looking into it further, especially if you are struggling with carb intake. Other Diets. I hate diets. I hate that they represent a short- term solution to a long- term need. Diets are temporary and more often than not, cause more harm than good when it comes to healthy fat loss. Consider this example: Bob is a 4. He knows he needs to lose 3. He hears from his friend that a diet he recently tried helped him lose 3. Bob decides to give it a shot. Here’s what happens: Bob starts his diet at 2. LBM) and 3. 6 pounds of fat). He starts eating 1,5. In 8 weeks, he loses 2. His body fat has also dropped to 1. He feels like he’s succeeded at his goal, but when we look at the numbers, we see something entirely different. Bob now weighs 1. This translates to 1. LBM and 2. 7 pounds of fat. He has lost 9 pounds of fat, which is great, but he has also lost 1. Now Bob starts eating his normal 2,0. He is now 2. 00 pounds at 2. LBM and 4. 1 pounds of fat. He is now worse off than when he started, has a slower metabolism, and will find it harder to lose weight in the future. As you can see, this can wreak havoc on your body and when you “diet” frequently (AKA yo- yo dieting), it can be catastrophic for your body. This scenario is extremely common and is caused by the diet industry’s desire to make money. They don’t give a shit about our health; they want to sell books, programs, and products. The reason this model sells is because it produces results. Anyone can and will lose weight when given a low calorie diet, which most diets are in some capacity. Quick results sell. Long and challenging doesn’t. But you shouldn’t care about quick results. You should focus on making a permanent change to how you eat, move, and live. Download and save this guide so you can follow along at your own pace. The Endomorph Training Plan. Now that you know how important diet is for you, it’s time to discuss the second piece of the puzzle; training.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
August 2017
Categories |