What Foods Help an Endomorph Lose Weight? You put on weight easily, have a high body fat percentage and have a hard time shedding fat - - you're an endomorph, one of the three body types in addition to ectomorphs and mesomorphs. Losing weight as an endomorph can be tough, but it's not impossible. Eat a nutritious diet and exercise regularly, and you'll see your body composition begin to shift. Endomorphs tend to naturally have a slower metabolism and be less active, compared to ectomorphs, who are naturally skinny with a high metabolism, and mesomorphs, who are naturally lean and muscular. These two traits together make it easy for endomorphs to put on body fat and hard to take it off, so they have to work extra hard to maintain a healthy diet and calorie balance. But, according to nutrition coach Ryan Andrews on the Precision Nutrition website, people usually are some combination of the three body types, rather than fitting perfectly into one category. Consulting with a nutritionist can help you zero in on your precise dietary needs for weight maintenance. A diet lower in carbs and higher in protein and healthy fats will help endomorphs lean out, says Andrews. That approach is backed by multiple studies, including a study published in The New England Journal of Medicine in July 2. Study researchers found that obese participants following a low- carb diet or a Mediterranean diet rich in healthy fats lost more weight than people on a low- fat, higher- carbohydrate diet. Andrews suggests a macronutrient distribution of 2. When lowering your carbohydrate intake, first cut out all unhealthy sources of carbs, such as added sugars, and all refined- grain products, such as white pasta and white rice. Choose nonstarchy veggies, such as leafy greens, over starchier, higher- carb options like potatoes and corn. When you eat grains, make sure they're whole grains, such as brown and wild rice. Whole grains are higher in fiber, which helps fill you up, and they digest more slowly to keep you feeling full. Choose lean protein sources such as fish, chicken and tofu to limit your intake of unhealthy saturated fats, and favor sources of healthy monounsaturated fats such as olive oil and walnuts. Proper portion control is important for endomorphs; even a slight boost in calories can cause you to gain weight. Andrews recommends using visual cues when portioning out foods at each meal. He suggests endomorphic women have one palm's worth of protein- dense foods, one fistful of veggies, half of a cupped handful of carb- dense foods and two thumbs' worth of fat- dense foods at each meal. For men, Andrews recommends doubling the amount of protein, veggies and carbs and eating three thumbs' worth of healthy fats at each meal. Endomorph Body Type. If you're eating wrong for your body type, you may never reach your maximum potential. Are you an ectomorph, mesomorph or endomorph body type? Are you carb tolerant or carb intolerant? If you're not sure, then this could be the reason your last diet failed, or why your results have fallen short of your expectations. To maximize the results of your diet, regardless of whether your goal is fat loss or muscle gain, you must adjust your diet according to your body type. You inherited a certain body type, just as you inherited a certain hair, eye and skin color. When you look at how important genetics are in athletic, muscle building, fitness or fat loss endeavors, it may seem like the only guaranteed way to physical superiority or extreme levels of low body fat is to choose the right parents. But even if you think that mother nature dealt you a bad hand, you can take consolation in the fact that success in fat loss is not determined purely by genetics. Most of the factors involved in burning fat are totally under your control. You can acheive fantastic results, regardless of your genetics, as long as you recognize and understand your body type and then adopt the proper nutrition and training strategies for YOUR genetics and not someone else's. Super- Charging Your Results By Understanding Your . As psychologist, it was Sheldon's main intention to find out how body types were related to temperments such as introversion and extroversion. As a part of his extensive research on the subject, Sheldon developed a three part classification system for body types known as SOMATOTYPING. The endomorphs are the fat retainers. Endomorphs have a round body shape and large joints (they often call themselves . There's a good chance that if you struggle with fat loss, you are an endomorph or you are at least partially endomorph. The Plight of The Endomorph. Many people who are training hard but still struggling to lose body fat have an endomorph body type. An endomorph is someone who is genetically prone to store fat easily due to various issues with hormones, metabolism, behavior tendencies and or energy expenditure. You find it supereasy to build muscle mass, and you are generally proportionally built. Mesomorphs can lose and gain weight easily, are able to build muscle quickly. If you're an endomorph and you mess up on your diet, the surplus calories are almost certain to go to fat. Even when you're in a caloric deficit, it seems like the fat goes down at a painfully slow rate. Endomorphy also describes a certain body shape and structure: endomorph body types are usually, but not always, large- framed with medium to large joints. Of all the three body types, the endomoph body type may seem the least desirable one to have if your goal is fat loss. It's frustrating sometimes. No matter what you do, it seems like you're at a disadvantage. While there are genetically- influenced disadvantages to having the endomorph body type, the good news is that even if you're an endomorph you can burn fat and get as lean as you want to be. An endomorph body type is not . Is your eye color good or bad? No, it simply is what it is. It's what you inherited. There are countless examples of endomorphs who were once overweight or obese and who went on to become super lean. What they did was to simply understand their body type and adjust their nutrition and training accordingly. They understood that they couldn't copy someone else's diet and expect the same results unless that other person had the same type of body. Metabolic characteristics of the Endomorph. The endomorph body type doesn't necessarily refer only to outward physical characteristics, although Sheldon's somtatotyping system originally referred to body structure alone. More recent advancements in body typing such as the Heath- Carter method, take into account internal (metabolic) characteristics as well. From a metabolic perspective, the endomorph body type sometimes has varying degrees of carbohydrate sensitivity and insulin resistance. Pay close attention, because this is an important point. If someone is metabolically carbohydrate intolerant due to a genetic tendency, then high carbohydrate diets are not the preferred choice for fat loss goals as they will stimulate excess secretion of insulin and glucose will be partitioned into the fat cells more easily. A nutrition strategy for the carb intolerant endomorph then is to immediately clip the processed and refined carbs from the diet, particularly white sugar and white flour products. These concentrated carbs will be much more problematic for endomorphs, while the ecto and meso's seem to get away with it a little bit more. The best solution for the endomorph body type is a moderate carb diet as baseline, for example a 4. For those particularly carb intolerant, taking the dietary fats up to 3. From the baseline diet, the endomorph must carefully watch body composition results and adjust the carbohydrate intake according to the results. For some endo's a further drop in carbs may be called for and in the extreme cases a small handful of them may find they are best with a diet which is even lower in carbs and higher in healthy fats. An Individualized Approach to Nutrition is the Key! The variation in body types may influence the ratios of macronutrients (the percentage of proteins, carbs and fats). This is one of the reaons that I provide a moderate carb, balanced diet, a semi- restricted carb diet and a low carb diet all as part of my Burn The Fat, Feed the Muscle (BFFM) program. Burn The Fat is not one diet because one size does not fit all. It's three diets, each one designed to suit the goals and body type of each individual. Another aspect of your diet to consider is the degree of compliance you must use. Some genetically gifted mesomorphs and ectomorphs can seem to get away with being much more lax on their diets, with 8. The endomorph on the other hand, must follow a strict compliance rule. They can't seem to . If you're an endomorph this requires developing a high level of nutritional discipline and a strong desire to see improvements in your body. You gotta want it. There are many other techniques an endomorph can use to radically increase the results of their fat loss program, including special alterations to the training program. Training is a lot like nutrition, if you train wrong for your body type, you get less than optimal results. After reading these descrptions of the various body types, if you think you're an endomorph and if you'd like to learn more techniques to improve your fat loss results, then I invite you to visit the home page and learn more about my Burn The Fat, Feed The Muscle program. Burn the Fat, Feed The Muscle is one of the few programs in the world that devotes attention to metabolic individuality and body typing for maximum results. In particular, you'll want to look at chapter 5, titled, Metabolic Individuality and Your Body type: Doing Your Best With What You've Got. I know many people get frustrated with their less than optimal genetics, but I guarantee you, genetics are not a reason that you don't reach your goals. You only fall short of your goals if you fail to adjust your program according to your genetics. Whatever you have, you have to make the most of it and you can do that by applying the Burn the Fat techniques. They've worked for tens of thousands of others and they can work for you too. Learn more by visiting the Burn The Fat home page here: www. Body type — whether ecto, meso, or endomorph — can determine what sports suit you best, as well as what you should be eating to fuel your activities. Ectomorphs tend to be long and lean and may struggle to gain weight or muscle. Mesomorphs are. Lose Weight With Morning Exercise. Walk the dog, join a health club, get into running. Whatever you do, you've got to move your body as much as possible if you want. What is the best workout for an endomorph? Endomorphs are at a disadvantage because their bodies carry more fat and resist most efforts to get rid of it. Workout Tips The Endomorph Dilemma Easy gains can be a curse if you don’t take the appropriate steps. Here’s how to stave off the endomorph blues.Burn. The. Fat. com. Train hard and expect success, Tom Venuto, Fat Loss Coach. Author of Burn the Fat, Feed the Musclewww. Burn. The. Fat. com. PS. 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