How to train, if you endomorph?
For many, most likely, the first thing that will be asked is who are endomorphs, and only after that, how should they train and, most importantly, how to get a beautiful and athletic figure. Let's understand in order.
Endomorphs are people, as they say in simple language, prone to the formation of a rather large amount of fat, with it, most often, on the most inappropriate places - abdomen, back, buttocks, and so on.
Externally, the endomorph is not difficult to distinguish from other types, thin and high ectomorph or athletic mesomorph. The constitution of this type consists in a rather large skeleton, a large waist, a round abdomen and large shoulders. All this ends with a relatively small increase, which, in general, gives the viewer not the best picture.
But do not even think in advance to get upset, if you find that by your constitution you belong specifically to endomorphs. These guys, due to the massive bone skeleton, are simpler than others,a set of muscle mass is given, and it is easier for them to perform strength exercises, although in order to achieve just a beautiful figure, sometimes their number and intensity need to be reduced.
Muscle mass is, of course, good, but, here's what is bad - a large amount of fat in not the most suitable places - makes it difficult to see the beautiful relief of the muscles. And here the stick in two ends - to lose fat without losing muscle mass - is not easy, although, if you do everything correctly and gradually, you can always achieve positive results.
As you have probably already guessed, all people are different, and therefore recommendations regarding training for one person may be completely ineffective for another, which, first of all, is explained by the characteristics of the physique.
So here: effective workouts for the endomorph have their own characteristics, with which it is very important to familiarize yourself with and adhere to them, if you really want to achieve a tangible result.
By the way, what is interesting, the most “obese” people are found among Europeans, and this is easily explained. There have always been harsh winters in our area, and in order for our ancestors to survive the winter, they had to gain extra fat reserves, which contributed to their survival.
Without such “reserves” they would die literally in a week, by the way, the subcutaneous fat dissolves in the last place, and before that the body successfully gets rid of muscle tissue, since it does not consider it vital for maintaining the body.
Common endomorphic errors
Since such people have the largest fat deposits, endomorphs often believe that they will be able to lose weight qualitatively if they only run. Running is, of course, an important part of the program for losing weight and achieving an athletic build, but it is by no means the only one.
It is very important to combine running with power loads and proper nutrition, only so you can wait for success.
Another common mistake made by obese people is trying to follow strict diets, or even completely abandoning normal food. Often this point applies to endomorphous women, who sometimes get very hung up on their physique and, instead of an integrated approach, choose only diets.
The fact is that such a method, not only that it is extremely inefficient, it is also capable of greatly undermining your health, especially the stomach.If you are starving, then, of course, lose weight, but, along with it, first of all, the muscle mass, which is sometimes so difficult to gain, leaves.
By the way, after giving up the diet, most often, the weight comes back, sometimes even in double size, and, which is worse, in the form of fat. Therefore, we repeat for the umpteenth time: only a balanced diet and regular exercise will be able to bring much more effect than months of hunger strikes.
Principle of training
After the general principle of the "functioning" of the organism of the endomorph has become clear, you can understand the specifics of training. When such people begin to engage in strength sports, they quickly begin to grow in size, naturally, mainly due to muscle mass.
However, most of their accomplishments remain under a thick layer of fat, with the result that the visual effect of such workouts is zero. To achieve a good drawing of the muscles is not easy for endomorphs, but real.
The first thing that must be observed by obese people is the presence of aerobic workouts, the number of which should be at least 3 times a week, better - 5 times.The choice of aerobic exercises is very wide - from step-aerobics, ending with a treadmill, bicycle, running, fast walking and so on.
It is important to constantly diversify the exercises, so to speak, to change the type of activity, then the processes of "melting" fat accelerate significantly. It is clear that a large and serious uncle, who is so powerful and powerful, wants to "iron", but it must be taken into account that it is during such training that metabolism processes that are so necessary for the correct "dryness" of the body are actively launched.
All aerobic exercises should be performed at a certain pulse rate, for each age it has its own and is calculated according to a simple formula: from 220 subtract your age, and multiply the result by 0.6 and 0.7. The two results obtained are the working range of the pulse for a particular age.
As for strength training - they should also be 2 or 3, which must be constantly alternated between themselves. Endomorph should be trained as often as possible: an ideal option for 6 training days and 1 day, of course, for rest and recovery, it is important not to allow the risk of overtraining of the body.
You should not be sprayed on a bunch of exercises, it will be better to have less: for each group 2-3 exercises are enough and only 6-10 repetitions for one set. Alternate the load: let one day you will do a load on the upper part of the body, and the other - on the lower part and so on.
And the last thing: what about food? Nutrition, no less physical exertion, affects the formation of a beautiful figure, so it must be taken seriously. The first thing to watch out for is the amount of carbohydrates consumed, it is better to give preference to complex ones, like rice or buckwheat, and to exclude simple ones from the diet.
The fact is that a surplus of carbohydrates can lead to elevated levels of insulin in the blood, which, in turn, blocks the process of fat loss. It is also necessary to keep in mind that the body of endomorphs is three times worse in absorbing protein.
Try to increase the amount of minerals and beneficial vitamins, a good source of which are fruits, vegetables and greens. They accelerate the processes of fat splitting, as well as affect the work of body enzymes.
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