Is Your Metabolism Holding You Back? The Ultimate Endomorph Workout & Diet to Ignite Fat Burn!

As a fitness expert with over three decades of experience, I’ve worked with countless endomorphs struggling to build lean muscle and shed fat. If you’re naturally podgy with a pear-shaped or round body, you’re likely an endomorph. But don’t worry – building a lean, muscular physique is achievable with the right approach.

In this article, I’ll share my proven strategies for endomorphs to add lean muscle mass while stripping away unwanted body fat. These tactics have helped my clients transform their physiques, and they can work for you too.

Understanding Somatotypes: Your Body Blueprint

Somatotypes, or body types, were first proposed in the 1940s by William H. Sheldon, Ph.D., MD. As a trainer, I’ve found these classifications invaluable in creating tailored fitness programs:

There are three primary somatotypes:

• Ectomorphs: Naturally lean and struggle to gain weight
• Mesomorphs: Athletic and respond well to training
• Endomorphs: Tend to gain weight easily and have a harder time losing it

Remember, most people aren’t purely one type. You likely have a dominant type with characteristics of the others. For example, Marilyn Monroe was an endomorph, but she maintained a shapely figure.

Overcoming Endomorph Challenges

Years of training endomorphs revealed these common hurdles:

1. Difficulty managing weight
2. Challenges in balancing muscle gain with fat loss
3. Lower insulin sensitivity

The Insulin Factor

Insulin sensitivity crucially affects fat loss in endomorphs. Here’s why:

• Endomorphs typically need to release more insulin to process glucose
• This leads to longer periods of suppressed fat oxidation
• The result? An increased tendency to store fat

The Endomorph Mindset: Overcoming Mental Hurdles

As a trainer, I’ve seen many endomorphs struggle with psychological challenges:

1. Frustration with slow initial results
2. Discouragement from past diet failures
3. Negative body image

Here are strategies I’ve used successfully with my clients:

• Focus on non-scale victories (e.g., improved energy, better-fitting clothes)
• Practice positive self-talk and visualization
• Set realistic, achievable short-term goals
• Celebrate small victories consistently

Optimizing Caloric Intake for Endomorphs

Calorie balance is crucial for endomorphs. My approach is as follows:

1. Calculate your maintenance calories using this online calorie calculator
2. Add 250-500 calories to your maintenance level
3. On workout days, aim for the higher end (e.g., 2,750 calories); on rest days, stick to the lower end (e.g., 2,500 calories)

Strategic Carbohydrate Consumption

For my endomorph clients, I recommend:

• Limiting fast-acting carbs to control insulin release
• Consuming carbs strategically: breakfast, pre- and post-workout
• Aiming for 35% of total calories from carbs

Protein: The Muscle-Building Foundation

Protein builds muscles. You need a constant supply of amino acids in your bloodstream. Set the goal of consuming 1.6 grams of protein per kilogram of body weight. That means a 90-kilogram guy should take 144 grams of protein every day.
You can use a combination of whole foods and supplements to meet your daily protein requirement. Your body was designed to digest real food, so most of your protein should be in that form. However, a protein shake per day can make things more convenient. Consume a fast-digesting whey isolate shake after your workout to get those amino acids directly to the target muscle.

Here’s what I tell my endomorph clients about protein:

• Consume 1.6g protein per kg body weight
• Eat protein every 3 waking hours
• Aim for 35% of total calories from protein

My top protein recommendations:

• Eggs
• Whey Isolate
• Chicken
• Lean beef
• Tuna

Essential Fats for Hormonal Balance

About 30 percent of your daily calories should come from fat. More important than the total fat intake is the balance between saturated, monounsaturated, and polyunsaturated fats.

A 1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated fat breakup is recommended. You can optimize your health, body composition, and performance by balancing your fat intake this way.

Here’s my fat intake guidance for endomorphs:

• 30% of total calories from fat
• Balance saturated, monounsaturated, and polyunsaturated fats equally

My top fat sources:

• Walnuts
• Coconut Oil
• Avocado
• Salmon
• Whole eggs

Frequent, Smaller Meals: The Key to Metabolic Control

Eating small but frequent meals is considered better than eating three big meals. Eating irregularly makes you prone to eating more than required.
Avoid overeating by eating smaller, more frequent meals. Consuming smaller meals enables better control of insulin secretion. A 400-calorie meal will also cause less insulin to be released than a 1,000-calorie feast, regardless of the macronutrient content.

Eat 4-5 meals per day, each containing around 400 calories (adjust to meet your calorie goal).

In my experience, endomorphs benefit from:

• Eating 4-5 smaller meals daily
• Aiming for ~400 calories per meal
• Better insulin control through frequent, smaller meals

Endomorph-Optimized Weight Training

Endomorphs will find it easier to gain muscle mass than ectomorphs. However, they will also be more likely to gain some fat simultaneously. So, though both endomorphs and ectomorphs should use similar exercises, the endomorph will get better results in terms of lean muscle gains with a higher rep scheme. The emphasis should be on muscular endurance training rather than pure strength and hypertrophy.

Here’s what I focus on when training endomorphs:

• Muscular endurance training
• Higher rep schemes (10-30 reps)
• Compound exercises for maximum fat burning and muscle growth

My essential exercises for endomorphs:

• Squat
• Deadlift
• Dumbbell bench press
• Pull-up
• Lunge
• Bent-over row
• Military press
• Alternate dumbbell curl
• Skullcrusher

Endomorph-Specific Workout Split

Here’s the split I use with my endomorph clients:

Workout A:

• Squat: 3 x 10-30
• Lunge: 3 x 10-30
• Deadlift: 3 x 10-30
• Military Press: 3 x 10-30

Workout B:

• Dumbbell Bench Press: 3 x 10-30
• Pull-Up: 3 x 10-30
• Bent-Over Row: 3 x 10-30
• Alternate Dumbbell Curl: 3 x 10-30
• Skullcrusher: 3 x 10-30

Perform each workout twice weekly, with at least 48 hours between sessions.

5 Advanced Training Hacks for Endomorphs

These are techniques I’ve developed over years of training endomorphs:

Hack #1: Develop Mind-Muscle Connection

Lift with laser-like concentration. First, develop a solid mind-muscle connection. If you are doing squats, for example, concentrate on your thighs. Let nothing else matter. Be in the moment.
While engaging your brain with the body mechanics of the movement you are performing, you need to, at the same time, switch it off for the part that is trying to curtail your workout. You know that part that is always attempting to interfere with your set with the following rationale:

• You’ll get injured
• Hurry up or you’ll miss that appointment
• Don’t overtrain

We all have that voice inside, and it’s always trying to get us to do less than we should. Never negotiate with it. Instead, do the opposite — tell yourself what you’re about to do is easy.

Hack #2: Lift Your Sternum

Many exercisers go into a lift with rounded shoulders and their backs hunched. This is a very immobile position. By lifting your sternum, you will be extending through the thoracic spine. Think about bringing the sternum up, so it is level with the ground. Doing so will set your shoulder blades in the right spot for curling and overhead lifting.

Hack #3: Pull with Your Elbows

While doing a pulling exercise, such as the lat pull-down, don’t think about pulling with your hands. If you do, you are likely to pull down using your wrists. To focus on your lats, you need to pull with your elbows. When doing the lat pull-down, think of your hands simply as hooks and concentrate on pulling down with your elbows. As a result, your elbows will move down and back beyond the level of your lats.

Hack #4: Brace Your Core

You must contract your core when performing exercises like the deadlift or military press. To accomplish this, pull down your lats as the first cue. Imagine performing pull-downs with your arms straight. Squeeze the chest now. This will give you trunk rigidity, helping you deadlift or perform overhead movements with more weight. Squeeze your glutes as tightly as possible while at the top of the exercise (such as in the upright position of the deadlift). You will attain a complete hip extension if you do this. Again, you’ll be more stable and able to lift more weight.

Hack #5: Squeeze the Bar

Whether you’re using a machine, a dumbbell, or a barbell, you should use a vice-like grip. Squeeze your fists as hard as possible. Doing so will enable you to activate your stabilizer muscles. When you squeeze the bar, the force will transmit all the way up your arm. This makes it easier for you to perform an upper-body lift safely.

Cardio Workouts for Endomorphs

As an endomorph, you should get into the habit of performing some form of cardio exercise 5-6 times per week. Doing so will help burn stored fat while increasing your heart’s ability to pump more blood. This will also improve your oxygen uptake. Both these factors will improve your body’s fat-burning capability.

Workout Day Cardio

On your weight training days, you should do some form of low-intensity steady-state (LISS) cardio training. This will allow you to burn fat and rev up your metabolism without interfering with the intensity demands of your resistance workouts.
If you train at a commercial gym, you should perform your cardio sessions immediately before or after your resistance workouts. That means that you don’t have to make two trips to the gym.

You could choose between performing your cardio before or after your workout. Keep in mind that your main goal on training days is to go all-out in your weight training sessions. Your cardio sessions should not divert you from that goal.

Many people find that doing a 20-30 minute low-intensity session on a treadmill is a good physical and mental warm-up for their weight workout. Others prefer to get straight into the heavy lifting and use cardio as a cool-down. We suggest you experiment with both to see which works best for you.

You can choose from a range of cardio exercises. Popular choices are the treadmill, elliptical, step machine, and rowing machine. The key is to perform cardio for at least twenty minutes and to move at a pace that will allow you to carry out normal conversation.

Non-Workout Day Cardio

On your non-weight training workout days, you should perform high-intensity interval training (HIIT) to burn off body fat.
HIIT has hit the headlines over recent years because a whole raft of studies have shown conclusively that it is a far superior form of fat loss to aerobic exercise and resistance training.

HIIT is so effective as it brings on the EPOC effect. EPOC stands for excess post-oxygen consumption. It means your body will continue burning fat long after you’ve ended your workout as if you were still exercising. In fact, HIIT will keep your metabolism revved up for 24-32 hours after your workout has finished. [1]

HIIT training produces more mitochondria in the muscle cell. And mitochondria are effective at burning fat. An Australian study separated women into two exercise groups: moderate-intensity cycling and high-intensity HIIT-style cycling. The first group performed 20 minutes of steady cycling. The second alternated between 8 seconds of sprint cycling and 12 seconds of gentle cycling for five minutes.

After fifteen weeks, tests revealed that only the women in the HIIT group lost weight. The average weight loss among the group was 11.3 pounds. Besides losing fat from their thighs, the women lost weight from their stomach area, and their average fasting insulin was down by 31 percent. [2]

Your HIIT workouts will involve repeating a short all-out sprint with an even shorter recovery period for eight rounds. You can do it on any piece of equipment. Most people find the treadmill or the spin bike to be the most effective.

Here’s how to do HIIT on a treadmill.

1. Get on the treadmill and set the speed to 3.5 mph. Over the next two minutes gradually increase the speed.
2. Start sprinting at full capacity from the second minute.
3. Sprint for exactly 20 seconds.
4. Throw your legs out to the side of the running bed and rest for exactly 10 seconds.
5. Continue this pattern until you have completed eight sprints.
6. Cool down for two minutes at 3.5 mph.

Here’s what your weekly workout schedule should look like with both your weight training and your cardio sessions included:

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Workout A LISS Cardio	Workout B LISS Cardio	HIIT Cardio	Workout A LISS Cardio	Workout B LISS Cardio	HIIT Cardio	HIIT Cardio

You’ll be training every day in this program, which can seem a little overwhelming. Keep in mind, however, that your HIIT sessions are very short, though also very intense. You will complete each session in just 10 minutes, including the warm-up and cool-down.
Many people find it takes longer to get to the gym than to actually perform their HIIT cardio workouts. For that reason, you may find it more practical to do your HIIT sessions at home. You can do that by replacing your treadmill sprints with sprints in your backyard or on the road.

Supplement Guide for Endomorphs

While I always emphasize whole foods, these supplements can benefit endomorphs:

1. Whey Protein: Supports muscle growth and recovery
2. Green Tea Extract: Boosts metabolism and fat oxidation
3. Omega-3 Fatty Acids: Improves insulin sensitivity
4. Chromium Picolinate: Helps regulate blood sugar levels
5. CLA (Conjugated Linoleic Acid): May aid in fat loss and muscle preservation

Always consult with a healthcare professional before starting any new supplement regimen.

Common Mistakes Endomorphs Make

In my experience, these are the pitfalls endomorphs often encounter:

1. Overemphasizing cardio at the expense of strength training
2. Cutting calories too drastically, leading to metabolic slowdown
3. Neglecting sleep and recovery
4. Inconsistent meal timing and portion control
5. Focusing solely on the scale rather than body composition changes

Endomorph-Specific Stretching and Recovery Techniques

Proper recovery is crucial for my endomorph clients:

1. Dynamic stretching: Before workouts to improve flexibility and reduce injury risk
2. Foam rolling: To alleviate muscle tension and improve circulation
3. Yoga: For improved flexibility, stress reduction, and mind-body connection
4. Epsom salt baths: To reduce inflammation and aid muscle recovery
5. Adequate sleep: Aim for 7-9 hours per night for optimal hormone balance and recovery

Tracking Progress as an Endomorph

I always tell my clients to look beyond the scale:

1. Take progress photos every 2-4 weeks
2. Measure body circumferences (waist, hips, arms, thighs)
3. Track strength improvements in key lifts
4. Monitor energy levels and mood
5. Pay attention to how clothes fit
6. Consider periodic body fat percentage measurements

Long-Term Strategies for Endomorphs

As your body changes, your approach should evolve:

1. Gradually increase calorie intake as metabolism improves
2. Periodically adjust workout intensity and volume
3. Incorporate different training styles to prevent plateaus
4. Re-assess goals every 3-6 months
5. Consider working with a coach

Endomorph-Friendly Recipe: High-Protein Breakfast Bowl

Here’s a breakfast recipe I often recommend to my endomorph clients:
Ingredients:

• 1/2 cup rolled oats
• 1 scoop whey protein powder
• 1 tbsp chia seeds
• 1/2 cup mixed berries
• 1/4 cup Greek yogurt
• 1 tbsp almond butter

Instructions:

1. Cook oats according to package instructions
2. Stir in protein powder and chia seeds
3. Top with berries, yogurt, and almond butter

Macros: ~400 calories, 30g protein, 45g carbs, 15g fat
This balanced breakfast provides sustained energy and supports muscle growth while keeping insulin levels stable.

Client Success Stories

Over the years, I’ve helped many endomorphs transform their bodies. Here are a few success stories:
1. John, 35: “I’ve always struggled with my weight. After following Steve’s program for 6 months, I’ve lost 30 pounds of fat and gained visible muscle definition. The key was consistency and trusting the process.”

2. Sarah, 28: “As a female endomorph, I thought it was impossible to get lean. Steve showed me that with the right balance of nutrition and training, anything is possible. I’ve dropped 3 dress sizes and feel stronger than ever.”

3. Mike, 42: “I used to avoid the gym, thinking I was destined to be ‘the big guy’. Now, I love training and see my endomorph traits as an advantage for building strength. I’ve transformed my physique and my confidence.”

These success stories highlight the potential for significant transformation when endomorphs follow a tailored program consistently.

FAQ: Common Questions from My Endomorph Clients

Q: How long will it take to see results?
A: While individual results vary, most of my endomorph clients see noticeable changes within 8-12 weeks of consistent adherence to the program.

Q: Can I still enjoy my favorite foods?
A: Yes, moderation is key. I recommend incorporating treats occasionally using the 80/20 rule: 80% nutrient-dense foods, 20% flexibility for your favorite treats.

Q: Will I always have to follow such a strict routine?
A: As your body composition improves and you develop healthy habits, you’ll find more flexibility. The goal is to create sustainable lifestyle changes, not temporary restrictions.

Q: I’m not losing weight as fast as I’d like. Should I cut more calories?
A: Resist the urge to drastically cut calories. This can slow your metabolism. Instead, focus on consistency with your current plan and consider increasing your activity level slightly.

Q: Can endomorphs ever achieve a “shredded” look?
A: Absolutely! While it may take more time and effort compared to other body types, many of my endomorph clients have achieved very lean, defined physiques with dedication and the right approach.

Summary

As an endomorph, you have unique challenges, but also unique strengths. Your body type allows you to build significant muscle mass along with your fat loss journey. The key to success lies in:

• Strategic nutrition: Balancing macronutrients and meal timing
• Effective training: Combining weight training with smart cardio
• Consistency: Adhering to your plan long-term
• Patience: Trusting the process and celebrating small victories
• Mindset: Viewing your endomorph traits as strengths, not limitations

Remember, this journey is about more than just physical transformation. It’s about building health, confidence, and habits that will serve you for a lifetime. Stay consistent, trust the process, and don’t hesitate to seek guidance when needed.

References

1. Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. World J Cardiol. 2019 Jul 26;11(7):171-188. doi: 10.4330/wjc.v11.i7.171. PMID: 31565193; PMCID: PMC6763680.
2. Mazurek K, Zmijewski P, Krawczyk K, Czajkowska A, Kęska A, Kapuściński P, Mazurek T. High intensity interval and moderate continuous cycle training in a physical education programme improves health-related fitness in young females. Biol Sport. 2016 Jun;33(2):139-44. doi: 10.5604/20831862.1198626. Epub 2016 Apr 1. PMID: 27274106; PMCID: PMC4885624.
3. Kolata G. The Endomorph’s Dilemma: Can You Change Your Body Type? N Engl J Med. 2018;378:e34. DOI: 10.1056/NEJMc1805615.
4. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. PMID: 22150425.
5. Aragon AA, Schoenfeld BJ, Wildman R, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017;14:16. doi:10.1186/s12970-017-0174-y

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