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Training endomorphs should predominantly focus on fat loss techniques until a desirable body composition and functional cardiorespiratory efficiency have been achieved. Resistance training should be used to strengthen muscles and stabilize joints to support more-efficient movement elsewhere in life, but endomorphs tends to need cardiorespiratory improvement and fat loss above all.

Body Type Desciption

  • Stockier bone structures with larger midsection and hips.

  •  Carries more fat throughout the body.

  • Gains fat fast and loses it slow.

  • Naturally slow metabolism; potentially due to chronic conditions (e.g., thyroid deficiency, diabetes) but too frequently the result of a sedentary lifestyle and chronically-positive daily energy balance.


  • Maximize calorie burn and the improvement of metabolic efficiency by primarily using high-intensity, metabolic training techniques - Plyometrics (within client tolerance)

  • Consistent anaerobic and aerobic training will help endomorphic bodies increase their metabolic efficiency and boost the body’s daily energy requirement.

  • Move more times during the day when you are not in the gym.

  • Commitment to a less-sedentary lifestyle overall is the most important thing to begin overcoming their metabolic challenges.


  • Consume a high-protein diet with balanced carbs and fats that maintains a slight negative energy balance.

  • A diet that is both low-calorie and high in protein is ideal. Diets containing daily protein of as much as 2.2 grams per kilogram body weight (and sometimes even higher) have been shown safe and effective for supporting existing muscle tissue during times of calorie restriction and weight loss.

  • After ensuring that daily protein requirements have been met, the remaining pool of calories can come from whatever blend of carbs and fats the individual best tolerates.

**Note: Some may tolerate a very low-carb “ketogenic” diet that helps them preferentially burn even more fat throughout the day, while others will experience  hypoglycemia and its associated nauseating symptoms without enough carbohydrates in their diet.

  • Regardless of whether carbs or fats are the preferred source of energy, the most important thing is to determine your total daily calorie requirement and keep food intake a bit lower (with still-ample protein) so that the body remains in a negative energy balance with as little muscle catabolism as possible.

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