Since posting my last blog “New Year, New You” I have been getting a lot of questions regarding what the best type of meal or exercise plans to follow are for each body type. This is a very important to know if you are looking to achieve maximum results with your wellness plan, so I will be posting a 3 part series to recap each body type and give a few diet and exercise tips to help kick off your program!
Is the naturally fat body type, it is normally soft, round or curvy, with an overall pear or apple shape. Endomorphs have an increased amount of fat storage since they have a higher number of fat cells than most people. Because of this endomorphs will find it hard to lose weight but they gain weight easily. An endomorph could eat half as much as other body types and still gain weight as they have the slowest metabolism.
- Do NOT avoid weights! Start lifting moderate weight as it will not only build muscle mass but, will also boost your metabolism.
- Circuit training or full body strength training three times a week is your idea workout structure
- Do one weight exercise per body part. Do two sets with a weight amount that will allow ten to twelve repetitions.
- Do 45 minutes of medium intensity cardio twice a week and 20 minutes of high intensity interval cardio twice a week to achieve maximum fat burning.
- Drink lots of water and load up on your fiber. The water will transport your nutrients and flush out the waste.
- Limit your fat intake to around 20% of your total calories.
- Eat proteins like turkey, fish and chicken.
- Limit your sugar and carbohydrate intake but don’t avoid carbs all together. Carbohydrates like brown rice, grains, fruits, oatmeal, vegetables, whole wheat bread and pasta, bagels and sweet potatoes are good choices.
- Eat five to six small meals a day. This will keep your energy level up and your metabolism working for you throughout the day.
It is very important to remember, most people aren’t going to fall neatly into one of these categories. If it sounds like you’re more Endomorph than Ectomorph, follow the Endomorph guidelines and see how it works for you, you can always adjust as you need.