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Endomorphs are people who have a difficult time losing fat. If you are one of them, it is important that you exercise in order to boost your body fat loss efforts. This blog post will go over 7 exercises for endomorphs that will help increase your ability to burn more calories and lose unwanted weight!
What is Endomorphs?
Endomomorphs is a term that is used to identify people with a high percentage of body fat. Endomorphs are typically someone who has small bones, wide hips and shoulders, larger legs than torso, slow metabolism, and thicker thighs than calves.
Endomorphy is an inherited characteristic or trait passed down genetically from parents to children.
The term endomorph comes from the Greek word endon, which means "within," and morphe, meaning form or shape. People who have a body type with primarily this characteristic tend to carry their weight primarily in the upper half of their bodies.
Endomorphs typically gain fat easily through diet and lack exercise due to laziness or low energy levels.
Endomorphs usually have a difficult time losing weight, so it is important that they exercise to lose body fat. Not exercising will lower their metabolism and cause them to gain even more weight.
If you are an endomorph with stubborn fat areas such as your thighs or stomach, these 7 exercises for endomorphs are perfect for you!
Exercise is one of the most important things to focus on if you want to lose weight. Exercise increases your metabolism, improves muscle tone, and decreases body fat percentage.
Endomorphs 7 Working Exercises
There are many types of exercises that will help an endomorph lose weight, but here we have listed the most effective ones. These exercises all increase your metabolism and burn fat fast!
1) Swimming
Swimming is a great exercise that anyone can do. It does not require any equipment and you can do it anywhere! This form of cardio increases your heart rate, improves muscle tone, and burns lots of calories in a short period of time.
If you are an endomorph who wants to lose weight fast, then swimming should be one of the main forms of exercise that you focus on.
If you are new to swimming, it is important that you find a good swim instructor who can show you the proper techniques in order to get started correctly. You do not want to hurt yourself while doing this activity!
Check out this swimming workout for beginners:
2) Jogging
Jogging is another good exercise for endomorphs as it helps to lose fat and improve muscle definition. It requires some equipment such as a good running shoe, but if you do not have this, go jogging barefoot on grass or dirt ground.
We recommend that you start off with walking at first in order to get used to jogging. You can then build up your speed and endurance by walking less frequently in between each jog session until you are able to run for a longer period of time without needing a break.
Watch this jogging exercise that you can do at home:
3) Rowing
Rowing is a low-impact exercise that helps to improve muscle tone, increase endurance and burn fat. It does not strain your back, or joints like running may do.
You can purchase an inexpensive rowing machine for home use if you have enough space in your house where no one will trip over it! This equipment helps to strengthen your back, shoulders, and arms.
It is important that you keep your body straight when rowing in order to prevent injury. Also, make sure that the seat height is adjusted correctly for your height before beginning this exercise!
Check out this 10 mins rowing exercise for beginners:
4) Plank
Plank is an excellent exercise for your core muscles and hips, which are both areas that endomorphs usually have trouble with.
Make sure to keep the body straight while performing this exercise in order to strengthen all of your abdominal muscles. It also works out your buttocks, hips, thighs, and arms!
Start off by holding the plank position for 15 to 30 seconds and gradually work up to hold it for a longer time. To make this exercise easier, you can drop down onto your elbows instead of keeping the body straight on the palms of your hands.
See this exercise lesson on how to plank properly for effective results:
5) Push-ups
Push-ups are another great exercise for building muscle and increasing metabolism. They strengthen your arms, shoulders, chest, and core muscles while improving balance. The main thing to remember when doing this exercise is that you should focus on contracting all of the major muscles in your body in order to get the most out of it!
Check out this video to do push up properly:
6) Squats
Squats are a great exercise for your lower body and hips. They help to strengthen the buttocks, thighs, calves, and core muscles of the stomach area.
Start off by standing with feet slightly wider than shoulder-width apart from one another while facing forward. Make sure that you keep your back straight during this activity so as not to hurt yourself.
Then, bend the knees and lower yourself down to a sitting position by keeping your back straight while pushing your butt out behind you. Make sure that you push through the heels of the feet when returning to a standing position in order to get more power from this exercise!
Check out this video to see the most effective way to do squats:
7) Walking Lunges
Walking lunges are great for toning up the hips, buttocks, and thighs while improving muscle definition. They also strengthen your core muscles, along with doing cardio to help you burn calories faster!
Start off by stepping forward with one leg until both legs form a 90-degree angle at the knee joints. Then sink down so that your back knee is nearly touching the ground. Make sure to keep your front leg straight and not bend at the knee joint in order for this exercise to be most effective.
Next, push off with your foot that is on the floor so you can return to a standing position while simultaneously bringing forward the other leg until they form a 90-degree angle again. Repeat this motion for as many repetitions as you can, and remember to keep your back straight so that you do not hurt yourself.
These exercises are great for people who are endomorphs and need to do something in order to increase their overall muscle tone. By focusing on these areas of the body, you can improve your metabolism, resulting in weight loss!
Here's a more detailed way on how to make walking lunges:
Endomorphs and Their Healthy Diet
Endomorphs, who have a naturally slower metabolism and tendency to store fat easily, may find it difficult to lose weight with normal diets. A healthy diet for endomorphs should include the following foods:
Protein-Rich Foods
Foods rich in protein like lean meats, beans, and dairy products help increase muscle mass.
Endomorphs require more protein than other body types because they have a tendency towards lower metabolism. Protein helps in converting calories into energy for muscular activity, which is beneficial when trying to lose weight!
Fibrous Foods
Foods rich in fiber like fresh fruits and vegetables, whole grains, and beans help prevent constipation.
Endomorphs have a tendency towards constipation which is harmful for proper bowel function. Fiber-rich foods can provide enough bulk in the intestines so that food passes through easily without any problems!
Low Glycemic Index Foods
Endomorphs are more likely to suffer from insulin resistance which is a result of high glycemic index foods. Foods that have low GI like legumes, vegetables, and salads are beneficial to endomorphs because they take longer for the body to absorb their calories whic,h helps maintain a healthy weight!
Low-Fat Foods
Endomorphs need to reduce their intake of fatty foods like fried items and red meat. They should consume more low-fat dairy products, lean meats, seafood, and poultry which helps them lose weight without making the body deficient in essential nutrients!
Tips For Endomorphs
Endomorphs should try to follow the following tips in order to lose weight:
Exercise Regularly
Endomorphs should aim for at least 30 minutes of exercise every day. They can choose activities like swimming, jogging, or cycling, which will help them increase muscle mass and improve metabolism so that they burn more calories and achieve their weight loss goals!
Concentrate On Permanent Weight Loss
Endomorphs should avoid quick fixes like diet pills and fad diets. These methods of losing weight might help them shed a few pounds quickly, but they are not sustainable in the long term, resulting in gaining all that extra fat back. They need to focus on healthy weight loss methods like eating right, exercising regularly, and avoiding junk food!
Stay Hydrated
Endomorphs should try to drink at least six glasses of water every day. This will help them boost their metabolism, allowing them to burn off more calories even when they are not doing any exercise! It also keeps the bowel function regularly.
Stay Away From Alcohol
Endomorphs should avoid alcohol, especially in large quantities, because it contains empty calories and sugar, which only adds up to the fat that is already stored on their body! Drinking excessive amounts of alcohol can also trigger insulin resistance. This increases their risk for diabetes which will further hamper weight loss efforts even when they are exercising regularly!
Include A Good Night's Sleep In Your Schedule
Endomorphs should aim to get at least eight hours of sleep every night. This will help them reduce stress which is a major factor for weight gain and obesity! Getting enough sleep also helps in keeping hunger pangs under control so that they do not end up eating junk food or fatty foods. It also helps them have more energy to exercise!
Include Cardio In Your Exercise Routine
Endomorphs should try and include some cardiovascular exercises in their schedule every day. They can choose activities like walking, jogging, cycling or swimming which will help burn calories and improve metabolism so that they lose weight faster!
Conclusion
Endomorphs need to choose their exercise routine carefully so that they can lose weight faster. They should avoid quick fixes and fad diets which are not sustainable in the long term. They should aim for permanent weight loss methods like healthy eating, regular exercise, and adequate sleep.
They should also avoid alcohol and include some cardiovascular exercises in their daily schedule. Maintaining a healthy lifestyle is the key to losing weight quickly while keeping it off for good!
