Train for Your Body Type: Endomorphs -- Part 3 of 4

Endomorph Body Type

Endomorph:  Often pear-shaped, with a high tendency to store body fat

Endomorphs are adept at storing fuel, with muscle and mass concentrated in the lower body. The endomorph is the hardest body type to have in terms of managing your weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and stripping away excess mass from your lower body.  A low- to medium-intensity cardio plan will help you shift weight, as will a diet that’s high in fiber.

Are You an Endomorph?

If you have trouble shifting weight, the chances are you’re an endomorph, characterized by a relatively high amount of stored mass, a wide waist and a large bone structure.

What’s Going On?

The good news is that, evolutionarily speaking, you’re awesome when food was scarce, natural selection favored humans with fat-storing metabolisms. The bad news is that, now sofas and milkshakes are readily available, those genes are holding you back. Some experts suggest heredity factors might account for as much as 70% of your body mass index (BMI).

What Endomorphs Might Be Doing Wrong

First, the good bit: there’s no point in spending hours plodding away on a treadmill.  Ditch the long, slow, steady-state cardiovascular work, start doing more interval-based conditioning to strip away fat. Sprints and box jumps are great, but if you’re heavy to the point of being worried about your joints, then moves like the sled push are slower but just as intense.

And if you’re doing hundreds of crunches to try and shift your gut, ditch them now.  Spot-reducing just doesn’t work, you need to lose it from everywhere to see results.

What Endomorphs Should Be Doing

While much of the endomorph’s focus should be on shedding mass through aerobic exercise, we’re of the opinion that weight-training is best because it carries on burning calories long after your final set. What’s more, the calories you ingest during the recovery period will help your muscles grow rather than fuelling your gut. Therefore, we recommend doing four days a week of hypertrophy training (more weight, low reps) alongside your cardio.

Combine hypertrophy work – basically, muscle-building – with conditioning to strip away unwanted body mass.   A four-day split might go something like: Monday, upper-body hypertrophy; Tuesday, lower-body conditioning such as sprints or sleds; Thursday lower-body hypertrophy; and a Friday ‘repetition’ day on the upper body, when you’ll do lots of reps at relatively low weights.

What to Eat

From a nutrition perspective, a low-carb diet that still includes oats and brown rice should be complimented by a high protein and fiber intake.  Nutrients such as green tea and spinach will help with the fat burning process.  You’ll have to watch what you eat more strictly than people with other body shapes.  Get your carbs from vegetables and steer clear of processed bread and rice.

What Else?

There’s evidence that extra weight around the midsection indicates high stress levels or a low ability to handle stress.  Try to minimize the effects of the stress hormone cortisol by getting plenty of sleep and avoiding overtraining.  Also, avoid sports drinks.  They’re full of carbs and they’ll spike your blood sugar through the roof.

Money Moves

Work on bodyweight moves such as the press-up or chin-up, and moves that force you to use good technique such as the Turkish get-up.

The Endomorph Cheat Sheet


  • Train with intensity

  • Watch your carb intake

  • Build your shoulders


  • Do endless crunches

  • Jog for hours

  • Drink sports drinks