Have you tried countless ways to lose weight but the stubborn fat keeps on clinging? Well try these endomorph workout exercises and lose it within days!
Most people try so many ways of losing fat without even knowing their body type. The result? Either the fat comes back or they come to a weight plateau where no more loss occurs no matter what they do.
Read about the top 10 most effective endomorph workout exercises for fat burning below and lose body fat faster than ever before!
Three Body Types
Most body shapes can be categorized into three types based on the structure. These are ectomorph, mesomorph, and endomorph.
- The Ectomorph Body:
The ectomorph body is characterized by a thin body structure with long features. Ectomorphs have difficulty in gaining weight, no matter what they eat and how much they eat.
- The Mesomorph Body:
The mesomorph body can be seen as ideal body shape. It is characterized by a narrow waist, wide shoulders, thin joints, and round muscle bellies. Mesomorphs have a fit body and a good muscle mass.
- The Endomorph Body:
The endomorph body is characterized by a bulky body with wide hips, thick ribcage, and short limbs. Their bodies have a good amount of muscle. However, this muscle is accompanied by a high amount of fat too.
As you can see, endomorphs need specialized ways to lose fat while at the same time toning their muscles. This is why in this article, we will focus on the most effective endomorph workout exercises to burn fat and build lean muscle.
The Endomorph Body
The endomorph body gains weight very easily. This is because this body type has a tendency to store fat, even with what most may consider following normal eating patterns. Once this fat is accumulated, endomorphs can find it very hard to burn it.
While each body type is beautiful in itself, endomorphs still need to workout to remain toned and for overall health. The muscle mass on their bodies is disproportionate. Therefore, endomorph workout exercises focus on ways to shape their muscles while also burning calories.
Keeping the endomorph body in mind, the endomorph workout exercises we recommend are perfectly tailored for them. Endomorphs can utilize this to lose fat at a faster rate.
Best Female Endomorph Workout Exercises
Since the fat in an endomorph body is spread throughout, endomorph workout exercises should focus on full body fat loss.
For this purpose, compound lifts are the best exercise. Compound lifts are a combination of two or more different kind of lifts. Because for some compound lifts, you are doing various lifting motion at the same time, compound lifts involve more and larger muscle group than other weight lifting exercises.
Compound lifts for full body workouts are easy to include in your exercise plan. For lower body work, exercises should incorporate 10 – 15 repetitions for 3 to 5 sets. For the upper body, it should include around 10 – 12 repetitions for 3 to 5 sets.
One myth is that women should lift lighter weights…this is not true. Lift heavier weights to burn more calories and make your muscle work harder. No, you will not look like a man and you will not be masculine. However, you will develop lean sexy muscle. The only way for you to look like a man is for you to take you to take some type of illegal anabolic steroid. That is a myth and frankly it is a ridiculous one.
Endomorph Workout Exercise: Squats
Squats involve a wide array of muscles including your calves, thighs, butt, and hips. As such, they are a good way of keeping your body in perfect shape.
Benefits of Squats:
Muscle Building: Squats build muscles of your hamstrings, quadriceps, abdomen, lower back, glutes (butte), and the hips. There is hardly any other exercise that can utilize all these muscles together.
Calorie Burning: Due to the larger number of muscles at play, squats will help in burning a higher number of calories faster.
Improved Body Functions: Squats can improve your cardiac health as well as lung capacity. Additionally, they also improve your digestion as well as blood circulation.
Endomorph Workout Exercise: Deadlifts
If you want to achieve your fitness goals, you need to include deadlifts in your workout plan. You can perform a simple deadlift or several other types of deadlifts. They use muscles throughout your entire body.
As a general precaution, it is a good idea to do some warmup before deadlifts.
Benefits of deadlifts:
Core Strength: Deadlifts improve the core strength of your body by training the central muscles. These core muscles are the muscles in your lower back, buttocks, and abdomen.
Muscle Mass: Deadlifts increase your muscle mass and give shape to them as well. The primary muscles they stimulate are the hamstring, glutes, and spinal erectors. Bent knee deadlifts can also improve the quadriceps.
Fat Burning: Deadlifts help in burning the fat on your hips and abdomen very fast. Further, due to movement on core muscles, overall fat in the body is reduced.
Here is a great article on how to deadlift for beginners.
https://www.bodybuilding.com/content/how-to-deadlift-beginners-guide.html
Endomorph Workout Exercise: Kettlebell Swings
Kettlebell swings are probably one of the best endomorph workout exercises. Kettlebells are miracles when it comes to weight loss exercises. Kettlebell swings involve most of the muscles in your upper body as well as lower body.
Benefits of Kettlebell Swings:
Muscle Building: kettlebell swings improve the core muscle mass of the body. The muscles built by kettlebell swings include the glutes, hamstring, hips, shoulders, and lats (back). They also improve the core strength of the body.
Fat Burning: Kettlebell Swings burn the fat in the abdomen, hips, thighs, arms, as well as the upper body.
Endomorph Workout Exercise: Lunges
While lunges seem simple, they provide several benefits to the muscle structure and stability of the body.
Benefits of Lunges:
Core Stability: Lunges involve the muscles of the core. They improve the core strength and help in its stability. This also reduces the risk of injury of the core.
Muscle Strength: Lunges improve the strength and endurance of the muscles in the legs and buttocks. This further helps you to do other exercises easily.
Fat burning: Lunges burn fat on the lower half of your body as well as your abdomen. They give a good shape to your legs.
Endomorph Workout Exercise: Pullups (Assisted)
Pullups utilize your own body weight for the workout. Therefore, they have a lot of muscle building benefits for the body.
Benefits of Assisted Pullups:
Muscle Mass: Pullups utilize all the muscles in your upper body. As such, they provide a better shape to it while building muscle mass.
Fat burning: Due to a large amount of muscles used, assisted pullups will burn the fats in your arms, abdomen, and chest, giving it all a better tone.
If you are unable to do a pullup on your own, you can use an assisted pullup machine or exercise bands. Here is a good video on how to use exercise bands to assist with pullups if you lack upper body strength.
Endomorph Workout Exercise: Thrusters
Thrusters combine the front squad with the overhead press. It is a compound exercise with an array of benefits.
Benefits of Thrusters:
Muscle Mass: Thrusters improve the muscle mass and shape of the glutes, hamstring, quadriceps, triceps, shoulders, core muscles and back muscles.
Fat burning: Since they involve almost all of the main muscles of the body, thrusters help in overall fat burning.
Endomorph Workout Exercise: HIIT
HIIT stands for high-intensity interval training. It involves short and intense intervals followed by a period of rest.
Benefits of HIIT
Fat Burning: HIIT burns a very high number of calories in a very short amount of time. Not only that, it enables burning calories while resting too. It is one of the fastest ways to lose fat.
Muscle Mass: HIIT helps you in building the mass of the muscles of your choice. You can choose the type of exercise you want to do in HIIT.
Endomorph Workout Exercise: Overhead Press
Overhead press is the best way to improve your body strength as well as muscle mass. It is an essential part of endomorph workout exercises.
Benefits of Overhead Press
Muscle Mass and Strength: Overhead press utilizes all the muscles in your body. It creates a very strong torso by building the muscles in the abdomen, chest, back, and arms.
Fat burning: Due to a higher rate of muscle building and a larger number of muscles involved, overhead press results in overall fat burning in the body.
Endomorph Workout Exercise: V-Ups
V-Ups have a variety of ways of execution. You can modify these to suit the muscles you wish to work on. It is one of the best endomorph workout exercises for the upper body.
Benefits of V Ups
Fat Burning: V Ups are a very fast and efficient way to burn fat of your lower body and abdomen. Further, you can use different variations to burn fat in the upper body as well.
Muscle Mass: V Ups improve the muscle mass of the legs, abs, thighs, waist, arms, and can be modified to include other muscles as well.
Endomorph Workout Exercise: Planks
Planks are one of the best endomorph workout exercises to build strength in your body.
Benefits of Planks
Muscle Definition: Plans provide a good tone to the muscles in your abdomen, chest, legs, and the back.
Fat burning: Planks burn fat at a fast rate, especially on your stomach.
5 Endomorph Workout Tips
Here are five quick tips for endomorph workouts.
- It is important that you should not over stress your body. Take short rests (between 30 – 60 seconds) between sets.
- Try circuit training using high resistance to help you in burning fat even faster.
- Once you are comfortable with a weight, increase it. Lifting heavy leads to faster muscle mass building.
- Even if you keep failing, do not worry. Keep on pushing yourself until you fail. Once you fail, start again!
These 10 endomorph workout exercises will help in toning your body with an astonishing rate of fat loss. Combine it with a good diet and you are golden. Make healthy lifestyle choices, like substituting regular oil with olive oil, consuming healthy fats, and drinking green tea.
Add these weight training exercise to your regime today and see the results for yourself. Thank me later!
