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Of The 3 Body Types You Are: ENDOMORPH

Your body type matters most people are a blend of two body types, with one being more dominant. Your body type is determined by both your skeletal frame, body composition which is your natural propensity to be more muscular or store more fat.
Knowing the dominant aspects of your body type may help you meet your diet and fitness goals.

Endomorphs generally have a smooth, round body, medium-large bone structure, small shoulders and shorter limbs. They usually carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body. This pattern of fat distribution makes it a bit harder to lose weight, but with the correct training and nutrition program, they can achieve positive results.

From a metabolic perspective, endomorph body types usually have some degree of carbohydrate and insulin sensitivity. High-carb foods are quickly converted to sugar in the bloodstream and are more likely to be stored as fat than be burned for energy.

How to Train & Diet

Diet & Metabolism

Because endomorphs tend to be carbohydrate and insulin sensitive, the best nutrition plan for this body type focuses on an even distribution of macronutrients, with carbohydrates coming mostly from vegetables and smaller amounts of unrefined, high-fibre starches, like quinoa and amaranth. Stay away from the bread, cereal, cakes and cookies.

A Paleo-like diet is best suited for an endomorph, where each meal contains protein, vegetables and some healthy fats, like avocado or olive oil. Aim for a nutrient distribution close to 30 percent carbs, 35 percent protein and 35 percent fat.

Fitness Goals

Endomorphs typically have a difficult time losing fat with diet alone, so a well-rounded fitness program is a must for those with an endomorph body type.

Exercise is essential to boosting metabolism and must include both weight and cardio training. In general, endomorphs must commit to a lifelong program without overtraining. Building muscle comes easily for endomorphs; however, slower metabolism and extra body fat make it much harder for endomorphs to stay lean.

To begin, find a few different activities that can be rotated to prevent overtraining or boredom.

Cardio
Endomorphs’ basic disposition is to take it easy and relax, but they must stay in motion almost every day to fight against the urge to chill out. The cardio-training component is imperative for the endomorph to burn calories and create a greater calorie deficit.

Weight Training
Maintaining or building lean muscle mass and losing body fat, while also revving up the metabolism, is the focus during weight-training sessions. Developing more active muscle tissue will help increase resting metabolic rate and encourage the body to burn more fat for fuel.

Where To Start?

Understanding and reviewing your diet is a must before starting any body transformation. Objectively evaluate your daily food intake by keeping a food journal for at least a week. Keep track of each little snack and you will be able to see what can be improved. make sure you eat a balanced diet with plenty of fruit and vegetables as well as the three macronutrients protein, carbohydrates, and fat. . Do this and you can think of your body transformation goals – make them achievable and don’t be too strict on yourself.  Your BSAWell App can help you get started organised.

Keep Motivated!

Too often we get frustrated by focusing on a specific number on the scale, or even a task we must do to reach our goal (like working out), which is a pretty quick way to zap your zest.
Concentrate on your mood after you’ve eaten a healthy meal or how you feel after a great workout—weight-loss motivation doesn’t always have to come before an activity, If you focus on how you feel each time you exercise, you’ll get all the benefits of burning calories, plus the reinforcement of remembering how good it felt to do it, which should increase your motivation to do more.
Think about your motivational background: do you perform best in a quiet environment or do you need music or a TV show to keep you motivated during the training sessions? Choose what is best for you!

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At Home Workout

Your home training session may vary depending on your goal, physical level, availability and many other factors. The average home workout should last for 45 min-1 hour (maximum), has to be at least 4-6 times a week. Remember one thing: the more dedicated you are, the greater results you are going to achieve.
The best exercises for body transformation are the ones that involve the whole body.

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