To lose weight and keep it off exercise must become a non-negotiable fixture in your daily routine. As an endomorph cardio workouts should make up the bulk of your workouts.
Exercise is massively powerful. And for no one more than endomorphs. Exercise counters the genetic propensity that makes endomorphs more susceptible to weight gain than the other body types. And study after study has shown that, for the most part, the 95% of people who fail in their weight loss efforts failed to include regular exercise into their weight loss plan.
HOW OFTEN SHOULD ENDOMORPHS WORKOUT?
To lose weight the cardio workout plan for endomorphs should be intensive. Endomorphs should aim to do cardio exercise 4 to 5 times a week. Do few different activities (see activities for endomorphs) that you can rotate in order to prevent overtraining or boredom.
Start with 4 weekly cardio sessions and if results aren’t coming your way, add workouts incrementally.
WHEN SHOULD ENDOMORPHS WORKOUT?
If you can, do your cardio workouts at the same time each day to get your metabolism revved up and stay up to help you lose weight. It also makes your workouts a habit and a firm part of your daily routine.
What time of day is the best time to exercise? The simple answer is that the time of day you do your cardio is way less important than actually doing it – whenever that may be. Plus you might be a morning person or a night owl. And there’s no point in going against your nature. Working out super early when you like to stay up late and get up late, and vice versa, is a bad idea.
Having said all that, if you can and it feels right, exercise first thing in the morning. You’re guaranteed that you got your workout done. It’s out of the way, before distractions and excuses are able to take hold. Those who stick to their exercise routine long-term, tend to exercise in the morning. Also, it’s the perfect time to jump start your metabolism, get energized and get you set for the day. Morning exercise also improves sleep and sleep improves weight loss! It’s all good!
MINI WORKOUTS – 2X a Day
You can, if more convenient or you don’t like long workouts, break down a longer exercise session into two shorter ones. For example, you could exercise in the morning and evening for 30 minutes each time.
Dividing your cardio workouts into smaller, more frequent and intense sessions has it’s benefits when it comes to weight loss. Research shows that shorter, more frequent workouts spaced throughout the day are as effective, if not more so, than one long workout of equal length. You are able to work out at higher intensity and burn more calories. Indeed, one study suggests that repeated bouts of exercise of moderate intensity speeds up fat metabolism.
As an endomorph, cardio is going to help you lose the weight and switch off those genes predisposing you to weight gain. So exercising twice a day is a great way to combat your thrifty genes.
Endomorphs respond extremely well to frequent training. However, cross-training is important and you still need a rest day to allow your body to recover, rebuild and get stronger.
HOW ENDOMORPHS STAY LEAN
Once you’ve reached your goal body, assess what works for you and how much exercise you require to stay in shape and keep your weight stable. Some endomorphs will require more exercise than others to maintain their weight loss. So you need to fine tune your workouts to suit your body/ metabolism. How much you will need to exercise will also depend on your dietary habits and daily calorie intake.
Exercising three times a week is the minimum you should consider and is also the minimum you need in terms of general health benefits.
The best way to keep exercising long after you’ve lost weight – to make it part of your lifestyle – is to find an activity that you enjoy doing. But also one where you can measure your progress and work towards a goal. For example, if you enjoy running you can work towards training for a 5K. This takes the focus off exercising just to lose weight, and onto achieving something else entirely. It gives you a real sense of physical and mental accomplishment and a success that goes way beyond weight loss. It’s empowering. It’s liberating. And you’ll be hooked on it, not because you have to do it to lose weight or maintain weight loss, but because you love it and it makes you feel great. That’s how endomorphs stay lean.
- Wier LT, Ayers GW, Jackson AS, Rossum AC, Poston WS, Foreyt JP. Determining the amount of physical activity needed for long-term weight control. Int J Obes Relat Metab Disord. 2001;25:613–21.
- McGuire MT, Wing RR, Klem ML, Hill JO. Behavioral strategies of individuals who have maintained long-term weight losses. Obesity Res. 1999;7:334–41. Goto K, Ishii N, Mizuno A, Takamatsu K. Enhancement of fat metabolism by repeated bouts of moderate endurance exercise, J Appl Physiol, June 1, 2007; 102(6): 2158 – 2164.