Your personality may or may not fit into the endomorph stereotype of a fun-loving, easygoing extrovert, but chances are the extra fat and wider hips that come with the endomorph body type leaves you feeling anything but jolly. Rather than trying to torture yourself with diet plans and workouts that don’t suit your outlook or your body, look for meal plans and exercises that focus on burning fat and subtly shifting your body’s “pear shape” to a more balanced proportion.
Description
The concept of basic body types, also known as somatotypes, evolved in the 1940s. Along with the tall and slender ectomorphs and the sturdy mesomorphs, the more rounded endomorphs make up the three main somatotypes. According to the principles detailed by the concept’s founder, William H. Sheldon, endomorphs are not always overweight, but they do carry more body fat and more muscle. When they try to lose weight, endomorphs find it more difficult than ectomorphs or mesomorphs.
General Goals
According to University of Houston's Center for Wellness, endormorphs should avoid fad diets and focus on small, balanced meals eaten about five hours apart. Lean proteins and fewer carbs will help kick your body’s fat-burning abilities into high gear as you begin your workout regimen. If you fall into this class of somatotype, focus initially on fat-burning, aerobic exercise in order to work off those fat stores your body is stubbornly keeping. After your body becomes accustomed to this workout routine, add strength training two to three times a week.
Aerobic Activities
Aerobic exercise like swimming, biking, walking or aerobics and dance classes can help you achieve a goal of five 30- to 45-minute sessions of cardiovascular exercise each week. Tae-bo, step classes, stationary-bike classes and treadmills also fit the fat-burning bill. If you find yourself reluctant to lift weights, a supervised circuit-training session at a health club which combines aerobics with strength training may help you overcome your dread of dumbbells.
Strength Training
Endomorphs typically have the classic “pear shape” body, because people with this body type tend to collect fat around their thighs, hips and bottoms -- especially women. Strength training not only tones those areas, but changes the overall proportion of your body. To achieve that goal, focus on upper-body weightlifting to achieve a more balanced silhouette. Use light weights and frequent repetitions, rather than heavy weights and longer-held repetitions, to add lean muscle rather than bulk. Focus on biceps curls and triceps extensions. Building up your shoulders can also add proportion to a pear-shaped body. Trapezoid “shrugs,” in which you hold weights down while lifting and lowering shoulders repeatedly, help you strengthen your shoulders and upper body.
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