Training program for endomorphs for weight loss, weight and relief (photo and video)
According to the type of physique, all people can be broadly divided into ectomorphs (lean physique), mesomorphs (athletic) and endomorphs – people with wide bones, strong muscles and, as a rule, a solid fat reserve on the abdomen, hips, shoulder girdle and other places.
This is due to the peculiarities of their metabolism: due to the slow metabolism, they quickly gain fat. All this must be taken into account when a training program for an endomorph is drawn up.
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Features of endomorph training
At the same time, the endomorph has a number of advantages:
- he quickly gains muscle mass;
- during training, he is able to perform a large amount of work;
- he recovers quite quickly after training.
But another feature of the endomorph makes it somewhat difficult to draw up a training program: it usually has a lot of subcutaneous fat, and it is important to draw up a training program in such a way that the endomorph, while burning fat, does not burn muscle tissue at the same time.
Therefore, the training program for the endomorph should be divided into two parts: for gaining muscle mass and separately for drying.
However, you need to start with a basic training course for beginners, if the endomorph does not have the appropriate physical fitness and the neural connections are insufficiently developed.
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According to many experts, in the beginning, the endomorph training program should focus on anabolism (muscle gain).
Performing exercises for mass, the endomorph will acquire more prominent, athletic muscles, which will become an additional motivation for even more intense training for relief.
In addition, muscle growth activates metabolism, which is very important for the drying phase aimed at losing weight.
The endomorph training program should be systemic in nature with a constant controlled increase in load, otherwise useless muscle tissue will be utilized by the body, and muscle growth will not progress. It is advisable to train 3-4 times a week.
The training program should be high-intensity and include multi-repetitive exercises with 4-6 approaches: for muscle groups in the upper body – 10-15 repetitions, and the lower part – 15-20 repetitions.
The total amount of workouts is 4-6 exercises with 4-6 approaches with a rest of 40-50 seconds between them. The duration of the workout should not exceed 50 minutes, including warm-up and cool-down (these are mandatory elements!), Otherwise, instead of the desired effect, overtraining will come, after which you will have to recover for a long time.
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The endomorph training program necessarily includes a split and at least 3 times a week – cardio training (running, swimming, working on simulators).
Circuit training can significantly increase your calorie expenditure, which will reduce body fat.
The correct diet of the endomorph is the key to success in achieving the goals set – getting rid of excess fat and acquiring pumped-up, relief muscles.
Nutrition is an integral part of full recovery, without which progress is impossible, that is, muscle building that continues after training, including during sleep.
Therefore, the optimal diet for the endomorph during strength training will be a protein diet at the rate of 2 g of protein / 1 kg of body weight, and the optimal nutritional system is fractional nutrition, that is, eating in small portions, but very often (from 6 to 12 times a day).
Fast carbohydrates should be excluded from the diet: sweets, pastries (including white bread), sweet fruits (bananas, grapes), but complex carbohydrates are only welcome.
These are cereals: oatmeal, buckwheat, rice (brown is best) and legumes (beans, lentils, etc.). However, they can be eaten only in the morning and afternoon, and in the afternoon you should give preference to protein foods and vegetables – the main sources of fiber.
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As for fat, its share in the diet should be no more than 5-10%, and it is better to get it from Omega-3 and Omega-6 fatty acids. Their source is:
- vegetable oils made by cold pressing (sunflower, corn, soybean, etc.),
- fatty fish (salmon, trout, herring, sardines, tuna, etc.),
- fish fat,
To gain muscle mass, the endomorph needs an increased amount of protein, which it can get from a very popular sports supplement – whey protein. But high-calorie gainers are categorically contraindicated for him.
The best sports nutrition for gaining mass
Creatine, vitamin and mineral complexes and sports energy with plant components that tone and stimulate the body (for example, with extracts of guarana, yohimbe, ginseng, etc.) will become a good help for the endomorph’s body in the process of strength training.
And since the endomorph has to deal with body fat, taking a mild fat burner (for example, L-carnitine) will help him cope with this problem more successfully.
Sports fat burner and l-carnitine are described in the video below:
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