See how the Endomorph
Somatotype sizes up

MAIN CHARACTERISTICS

Appearance

Endomorphs normally have softer, rounder bodies – and the tendency to carry more body fat than Mesomorphs and Ectomorphs. Although "Endos" are usually strong physically, possessing sturdy bone structures and wider waists, they do not typically display pronounced musculature.

Although inclined to store body fat, they can build muscle mass more easily than Ectomorphs.

With regular workout routines and disciplined eating plans, Endos can turn an otherwise burly presence to their advantage and achieve an excellent body condition.

Advantages

The most significant advantage of this Somatotype is physical strength, and to an extent, muscle-building potential. In terms of athletic potential, individuals of this body type are ideally suited to sports that depend on explosive strength like Olympic Weightlifting.

Metabolism

A drawback of this body type is the slower metabolism. Although this makes life a little complicated in shedding and keeping the pounds off, by correctly following a suitable nutrition plan, this Somatotype can effectivley offset this disadvantage.

Disadvantages

Almost in direct contrast to Ectomorphs, who find it difficult to add bulk - Endomorphs find it difficult to keep the fat off. Although not usually considered "hardgainers", Endomorphs’ slow metabolisms means that due attention is required to keep body fat levels in check.

EXERCISE AND NUTRITION CONSIDERATIONS FOR SHAPING UP

Muscle building potential

This Somatotype, on the whole, possesses reasonable muscle building potential.

Weight workouts

Endos looking to build muscle should focus on gaining lean mass by engaging mostly in moderate to high-intensity workout routines, supported by a low fat eating plan (see below); “bulking up” should be discouraged, as shedding unwanted weight is not easy for this bodytype.

Individuals of this body type should include circuit training and supersets with their weight workout routines in order to boost the metabolic rate.

Cardiovascular exercise

Apart from the emphasis on proper nutrition, cardio workouts are the primary focus for Endos wanting to shape up, especially those looking to show good muscle definition. Training activity in this area should be regular and performed at least three times per week and aimed directly at fat burning - in other words, performed at low to moderate intensity levels.

Eating plan

Due attention should be paid to the ratio of carbohydrates to protein, with the intention of keeping the intake of carbs in check. The type of carbs ingested should be mostly of the complex type whose low glycemic index maintains stable insulin levels and contributes to a consistent thermogenic effect. This is also why the Endo should not skip meals - the thermogenic effect from the digestive process raises the metabolic rate and affords a better fat-burning effect.

Recovery

As with Mesos, this body type tolerates physical exercise quite well and thus no particular consideration is required, other than a sensible approach to ensure sufficient rest between workout routines.

Notable examples

Examples of famous Sportspersons with Endomorphic tendencies would be former pro body builders Dave Draper and Danny Padilla. In terms of celebrities, Philip Seymour Hoffman is an example.

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