An endomorph is one of the three main body types. People with this body type have a shapely physique. They also have a slower metabolism, and gain weight more easily and have greater difficulty losing weight.
Endomorph Characteristics
In detail
Characteristics common in the endomorph body type include:
- Naturally soft, shapely physique
- Slower metabolism
- Easier to gain weight
- Find it more difficult to lose weight
- Medium to large joints
- Medium to large frame
- Tapered limbs
- Dramatic body shape
- Wide chest and/ or hips (responsible for the shapely physique)
- Higher body fat
- Muscles not as defined (due to higher body fat)
- Able to gain muscle mass relatively easy
- Good natural strength
Endomorph Sporting Strengths
Endomorphs are naturally strong, have good endurance and movement, and tend to do well in middle-distance activities. Endomorphs excel in sports requiring power and body weight force. Female endomorphs are also represented at an elite level in sports such as badminton, netball, swimming, martial arts, judo, and tennis.1
These examples of sporting strengths simply illustrate the natural advantage of the endomorph body type in certain sports – at world class level. It should in no way limit which activities you engage in. Do the sports you enjoy.
Famous endomorphs
One of the main advantages of the endomorph body type is their larger frame. This means endomorphs tend to be very shapely and have a dramatic body shape. Many famous celebrities have an endomorphic body type.
Famous female endomorphs: Examples of famous endomorphs include Marilyn Monroe, Beyoncé, Shakira, Sofia Vergara, Salma Hayek, Christina Hendricks, and Kate Winslet.
Famous male endomorphs: Examples of famous endomorphs include Chris Pratt, Russell Crowe, and Henry Cavill.
Body Type Combinations
Most people do not fit perfectly within one body type, but instead have qualities of at least two body types. Common body type combinations include:
- Meso-endomorph is mostly like an endomorph, with qualities of the mesomorph. This body type combination has a very shapely endomorphic physique, but is more muscular – e.g. Jennifer Lopez.
- Ecto-endomorph is mostly like an endomorph, with qualities of the ectomorph – e.g. Scarlett Johansson. This body type combination has a very shapely endomorphic physique, but is more slender and able to lose weight more easily.
Endomorph Metabolism
Endomorphs gain weight more easily. Contrary to conventional thinking that weight loss is the same for everyone, science reveals that things are far more complex and that propensity for weight gain has strong biological roots.2345
Some people are naturally more inclined towards weight gain than others and have to fight harder to prevent it. For example, numerous studies have demonstrated that there is considerable variation in weight gain when people overeat by the exact same number of calories and great variability in weight lost.67 Research also shows that people with a slower metabolism are at increased risk of developing obesity and related health conditions.8
However, endomorph doesn’t mean overweight. Think of it as describing propensity for weight gain. In other words, endomorphs have to work harder and be more diligent in their diet and level of physical activity than the other body types to achieve their goals.
Knowing your body type is helpful, because it allows you to understand what you can achieve with diet and exercise healthily. For example, if you are an endomorph avoid setting goals to look like an ectomorph, which is a body type that possesses little fat, little muscle, and a small frame.
Use this calculator to determine your frame size and help you find your body type.
Plan
Custom Endomorph Plan.
Endomorphs tend to get poor results when following nonspecific diets that do not address and have not been adapted to their needs. What works for a friend, might not work for you. And emulating their diet or exercise regime that successfully transformed their body might do nothing for you. Endomorphs respond best to a diet and workout plan that takes their body type into consideration.
Endomorph Diet
Endomorphs tend to be more sensitive to carbs, and often get better results with a diet lower in carbs and higher in protein.
Knowing your body type can also help to direct your diet and the type of workouts you do, if you’ve been struggling to lose weight despite your best efforts. Instead of following a generic approach, a strategy that considers body type can help optimize your eating habits and training plan.
Endomorph Workout
Find out how to structure your workout plan, how often you should exercise, and the type of training you should include
Tools
How to Track Your Progress.
Avoid setting goals and tracking progress solely based on weight. Body mass index (BMI) and weight do not distinguish between bone, muscle, and body fat. People with a larger frame will weigh more than those with a smaller frame, even if they have the same body fat percentage.
Furthermore, when you implement a diet and workout plan, the scale will not be able to reflect all the changes taking place. For example, you might lose fat, but also gain muscle, which means your weight can sometimes remain the same although you’re losing inches and making incredible progress.
Instead, if you can, get your body fat percentage measured, assess your body fat distribution, take your body measurements, and track other markers of health such as blood sugar.
Body Fat Percentage
Body fat percentage can give you a better idea about changes in body composition and weight loss. Ideally have this professionally measured, but in the meantime you can get a rough estimate using this body fat calculator that uses body measurements.
Body Fat Distribution
Another measurement to keep an eye on is how your body fat is distributed. That’s because the fat that sits deep inside the stomach (visceral fat) is associated with greater health risks than fat in other places.
Body Weight
The most popular way for people to track progress or make goals is through body weight. However, factors such as the size of your frame affect your “ideal weight”. This ideal weight calculator attempts to take that into consideration.
