When you look at the people around you, you may tend to see different body types, right? Everyone has a different body shape, and the most common body type can be categorized into three types, such as ectomorph, mesomorphs, and endomorphs.
Ectomorph, Mesomorph, and Endomorph Body Type
Let’s start with the first one that is Ectomorph, well this type of person carries a thin body shape and make efforts and opt for a different diet plan to gain weight. These types of people are more tend to eat everything, but in the end, they look the same without gaining muscular weight.
The second body type is Mesomorph, well the people who have Mesomorph body type fall in the category of middle body shape, i.e. if you fall in this category, you’ll be likely to have a fit body and relatively muscular weight. However, in this body type, there is one drawback that you can get out of shape more easily as compared to the other two body types.
The third one is Endomorph that is our today’s topic, well the people who fall into this category are more likely to gain weight as compared to others. People are more likely to have more body fat with less muscle mass. Endomorphs must take care while eating because they must consider intaking low-calorie food. They are less likely to reduce weight and have a larger frame than others.
Why Opt for Endomorph Diet?
If you are one of those who have an endomorph body type, and you want to reduce weight or gain muscle, then you must follow a fitness plan and diet that is appropriate for your body type.
People who have endomorphic body types possess different traits that make it difficult for them to exercise, diet, and gain muscle. And, they also have slower metabolisms, so you are less likely to burn calories as fast as mesomorphs and ectomorphs, and excess calories turn into fat.
Moreover, of this body type, people need to control what they eat, how many calories they intake, and when they intake. People with endomorphs find it difficult to gain muscle mass because excess body fat releases estrogen hormones. When estrogen hormones increase, then they diminish the level of hormones that help in muscle growth, such as testosterone.
What Food Needs to Eat & What Needs to Avoid?
Many of you who have endomorphic body shape may be trying to find out the best diet plan, but now you can take a look at the below diet that you need to include in your daily life:
- Dairy products in low fat, including yogurt, low-fat milk, and cheese
- Poultry includes turkey and chicken
- Fatty fish
- Non-tropical vegetable cooking oil, such as canola, olive, and avocado oil
- Egg yolk
- Non-tropical nuts may include hazelnuts, almonds, and walnuts
The following are some carbohydrate-rich food that is good for endomorphic people:
- Non-starchy vegetables, for instance, cauliflower, broccoli, and celery
- Some starchy vegetables, such as yams, corn, potatoes, and carrots
- Dried beans and legumes, such as lentils, beans, and chickpeas
- Eat fruits except pineapple, and melons
Foods Need to Avoid
Some food examples are written below that need to limit:
- Avoid sweets
- Red meats, alcohol, and baked cakes and goods
- High-fat dairy products, such as whipped cream, cream, and ice cream
- Sodium rich food
- Fried foods
- Refined cereals, such as, bran flakes, puffed rice, and instant oatmeal
- Energy drinks, and soft drinks
- Avoid using saturated cooking oil, such as coconut oil
Workout for Endomorphic Body Type
Exercise plays an important role in reducing weight, especially for those people who have an endomorphic body type. Exercise helps to maximize metabolism and cut off body fat. Regular workout helps to burn calories and boost metabolism.
You must try a Cardio workout that includes running, which helps you to burn excess calories. The regimen workout is suggested for endomorphic body type is cardiovascular and strength training workouts.
Some of the best cardio workouts may include high-intensity interval training (HIIT) 2-3 times a day for 30 minutes. Steady-state training (SST) includes jogging, walking, and swimming thrice a week for 30 minutes.
The weight training exercise is important for a weight loss plan. Additionally, strength training and muscle building exercises are essential because they help in building muscle mass, burn fat and calories, trigger metabolism, and stimulate the body. Strength training exercises may include squats, deadlifts, pushups, etc.
Read Related Blog: Healthy Superfoods you should Eat Every Day
Final Words on Eating Habits and Workout for an Endomorph Body Type
Don’t get unmotivated if you don’t get instant positive results, because exercise and eating habits take time to show their results. Be patient during opting new diet plan and workout for endomorphic body type. Your body type stores fat more easily than the other two body types, so you need consistency and commitment for your daily diet plan and exercise to get positive results.