10 Weight Loss Tips For Endomorphs
If you’re an endomorph, you might feel like you’ve drawn the short straw in the genetic lottery. You gain weight easily, too easily and you envy the person who eats anything they want but stays lean. There’s good news for you, however. You can build muscle much faster too and there are methods of getting rid of that fat layer that’s driving you crazy.
1) The hCG diet
If you’ve got quite a lot of weight to lose and you want to get it off fast, there’s only one way that’s going to work in the long term: the hCG diet. However, if you want to make it worth your while, you need to psyche yourself up for a complete lifestyle change. The pounds melt away during the weight loss phase of this diet, but that’s followed by phases where you stabilize your metabolism and work on finding out just what your maintenance calorie allowance will be.
hCG (human Chorionic Gonadotropin) is a hormone that programs your metabolism to burn fat, but using it on its own won’t do the trick. Your body isn’t going to burn fat reserves unless you have an energy deficit, so you will combine this weight loss enhancer with an ultra-low calorie diet. Following the diet without the hCG could be dangerous and there are tons of imitations out there, so be careful and get it through a doctor.
There’s only one way to do this diet properly and that is under the supervision of a medical professional who can give you a prescription. You’ll also need support, because whichever way you look at it, this is a radical diet and you might find yourself facing questions and concerns that only an expert could answer.
You could stand to lose a pound or more very day with this diet and if you follow it through to its final phases it will certainly change your life.
Find out more about the HCG Diet Here
2) Work out often and hard
You heard what we said: you can build muscle as easily as you can build fat, so if you’ve got the time, the gym is the perfect place for you. With time, patience and a good exercise routine, you can pump up your physique to enviable levels. You will have to watch your diet though. Low carbohydrate diets with plenty of lean protein are a great help in turning fat into muscle.
If you’re a novice at the gym, a personal trainer can help you to set up the exercise routine that’s right for you as well as making sure that you do the exercises correctly and don’t injure yourself. He or she is also qualified to give you dietary advice.
This is a longer-term solution and if you’re badly overweight, you might consider starting with the hCG diet before you hit the gym.
1) The hCG diet
If you’ve got quite a lot of weight to lose and you want to get it off fast, there’s only one way that’s going to work in the long term: the hCG diet. However, if you want to make it worth your while, you need to psyche yourself up for a complete lifestyle change. The pounds melt away during the weight loss phase of this diet, but that’s followed by phases where you stabilize your metabolism and work on finding out just what your maintenance calorie allowance will be.
hCG (human Chorionic Gonadotropin) is a hormone that programs your metabolism to burn fat, but using it on its own won’t do the trick. Your body isn’t going to burn fat reserves unless you have an energy deficit, so you will combine this weight loss enhancer with an ultra-low calorie diet. Following the diet without the hCG could be dangerous and there are tons of imitations out there, so be careful and get it through a doctor.
There’s only one way to do this diet properly and that is under the supervision of a medical professional who can give you a prescription. You’ll also need support, because whichever way you look at it, this is a radical diet and you might find yourself facing questions and concerns that only an expert could answer.
You could stand to lose a pound or more very day with this diet and if you follow it through to its final phases it will certainly change your life.
Find out more about the HCG Diet Here
2) Work out often and hard
You heard what we said: you can build muscle as easily as you can build fat, so if you’ve got the time, the gym is the perfect place for you. With time, patience and a good exercise routine, you can pump up your physique to enviable levels. You will have to watch your diet though. Low carbohydrate diets with plenty of lean protein are a great help in turning fat into muscle.
If you’re a novice at the gym, a personal trainer can help you to set up the exercise routine that’s right for you as well as making sure that you do the exercises correctly and don’t injure yourself. He or she is also qualified to give you dietary advice.
This is a longer-term solution and if you’re badly overweight, you might consider starting with the hCG diet before you hit the gym.
3) Cardio is the key
Endomorphs usually have more fat to burn than other body types. Calorie burn is particularly intensive if you focus on cardio and even when you’re doing strength training, you should intersperse it with bursts of cardio if you want the best possible results. Where a mesomorph can get away with one cardio session a week, an ectomorph should aim for tow intensive cardio sessions every week.
4) Eat protein, fats and vegetables
Cut out the carbs. You’re finished with them and they’re probably the cause of your problem. Get rid of sugar. As an endomorph, you gain fat easily and these foods are out. So why can you eat fat? That depends on the type of fat.
Mono and polyunsaturated fats are good for you, so using olive oil and avocado are great. You also need some saturated fats such as butter, meat and coconut oil. Calculate your fat intake so that it represents about 20% of your overall calories. Get a good balance between saturated and unsaturated fats by aiming for 50% saturated fat and 50% unsaturated fat. Increase your intake of vegetables since fibre is a real help in getting your digestive system working properly.
This diet is great, but it isn’t going to make much difference if you don’t get plenty of exercise. For the endomorph, the general rule is ‘No pain, no gain’.
5) Eat every three hours
Your slow metabolism is one of the reasons why the hCG diet is recommended for your body type. You can also stimulate your metabolism by eating small amounts every three hours. A hyped metabolism isn’t going to help you if you don’t exercise, but it will help you to burn fat. The body stores fat according to the availability of food. If you give it the message that meals are few and far between, it stores more fat. If you let it know that there’s plenty to eat and it’s going to get an energy boost several times a day, it’s less likely to save up for a rainy day.
6) Check out your calorie needs
It is possible to determine the ideal calorie count for steady to rapid weight loss. The former is better than the latter if you want to take it fairly easy, not feel too hungry and be more likely to keep the weight you’ve lost off. You can find apps online that take your body type, age, sex and exercise frequency into account in order to work out what your maintenance or weight loss calorie intake should be. Whatever the finding, make sure that you get a balanced diet including few carbs, plenty of protein and lots of fresh fruit and vegetables.
7) Low carb diet
Because your body type means that you get the most out of everything you eat, carbs should be kept to a bare minimum. You’re far more likely to turn carbs into fat than energy so whatever diet you choose, make sure it’s low on carbs.
8) No carbs
What we’re talking about here is the paleo diet. You’ll be eating like a caveman according to adherents of this diet and you’ll find that you lose weight and have more energy at the same time. However, this diet is controversial and it would probably be advisable to consult your doctor before embarking on it.
9) Never miss meals
If you thought that missing meals was going to help you lose weight, think again! Missing meals has the effect of telling your body that food is scarce and that it should make up a nice storehouse of fat to get you over the lean time. If you’re a mesomorph, the starvation effect is even more marked and your body goes into fat storage mode with a vengeance. Missing meals is counter-productive and especially so if you are an endomorph.
10) Any ketogenic diet
Provided you aren’t diabetic, a state of ketosis would imply fairly safe weight loss. Ketosis basically means that the body is burning fat because you haven’t got enough glucose to supply instant energy. If you’ve got extra fat to burn, ketosis is good news for you, but you will have to be careful when you start eating more and monitor your weight carefully. Ketosis indicates a fairly advanced level of starvation, so you could possibly gain more weight than you lost when you discontinue the diet.
Endomorphs usually have more fat to burn than other body types. Calorie burn is particularly intensive if you focus on cardio and even when you’re doing strength training, you should intersperse it with bursts of cardio if you want the best possible results. Where a mesomorph can get away with one cardio session a week, an ectomorph should aim for tow intensive cardio sessions every week.
4) Eat protein, fats and vegetables
Cut out the carbs. You’re finished with them and they’re probably the cause of your problem. Get rid of sugar. As an endomorph, you gain fat easily and these foods are out. So why can you eat fat? That depends on the type of fat.
Mono and polyunsaturated fats are good for you, so using olive oil and avocado are great. You also need some saturated fats such as butter, meat and coconut oil. Calculate your fat intake so that it represents about 20% of your overall calories. Get a good balance between saturated and unsaturated fats by aiming for 50% saturated fat and 50% unsaturated fat. Increase your intake of vegetables since fibre is a real help in getting your digestive system working properly.
This diet is great, but it isn’t going to make much difference if you don’t get plenty of exercise. For the endomorph, the general rule is ‘No pain, no gain’.
5) Eat every three hours
Your slow metabolism is one of the reasons why the hCG diet is recommended for your body type. You can also stimulate your metabolism by eating small amounts every three hours. A hyped metabolism isn’t going to help you if you don’t exercise, but it will help you to burn fat. The body stores fat according to the availability of food. If you give it the message that meals are few and far between, it stores more fat. If you let it know that there’s plenty to eat and it’s going to get an energy boost several times a day, it’s less likely to save up for a rainy day.
6) Check out your calorie needs
It is possible to determine the ideal calorie count for steady to rapid weight loss. The former is better than the latter if you want to take it fairly easy, not feel too hungry and be more likely to keep the weight you’ve lost off. You can find apps online that take your body type, age, sex and exercise frequency into account in order to work out what your maintenance or weight loss calorie intake should be. Whatever the finding, make sure that you get a balanced diet including few carbs, plenty of protein and lots of fresh fruit and vegetables.
7) Low carb diet
Because your body type means that you get the most out of everything you eat, carbs should be kept to a bare minimum. You’re far more likely to turn carbs into fat than energy so whatever diet you choose, make sure it’s low on carbs.
8) No carbs
What we’re talking about here is the paleo diet. You’ll be eating like a caveman according to adherents of this diet and you’ll find that you lose weight and have more energy at the same time. However, this diet is controversial and it would probably be advisable to consult your doctor before embarking on it.
9) Never miss meals
If you thought that missing meals was going to help you lose weight, think again! Missing meals has the effect of telling your body that food is scarce and that it should make up a nice storehouse of fat to get you over the lean time. If you’re a mesomorph, the starvation effect is even more marked and your body goes into fat storage mode with a vengeance. Missing meals is counter-productive and especially so if you are an endomorph.
10) Any ketogenic diet
Provided you aren’t diabetic, a state of ketosis would imply fairly safe weight loss. Ketosis basically means that the body is burning fat because you haven’t got enough glucose to supply instant energy. If you’ve got extra fat to burn, ketosis is good news for you, but you will have to be careful when you start eating more and monitor your weight carefully. Ketosis indicates a fairly advanced level of starvation, so you could possibly gain more weight than you lost when you discontinue the diet.