As we all know there are 3 body types: mesomorphs, ectomorph and endomorph. Mesomorphs are lean and muscular with small waists, broad shoulders, medium-sized joints and large, round muscle bellies. Mesmorphs are the natural born bodybuilders and athletes. Ectomorphs are tall, skinny and have a small waist and joints. They usually have no trouble with excess body fat but are hard-gainers. Endomorphs are people who struggle with their weight and they never seem to lose anything at all. They also have slow metabolism and they store fat easily. So how can endomorphs lose fat successfully and is it even possible?
If you are an endomorph and you want to lose fat then you have to work very hard. So keeping a Healthy diet is an absolute must because endomorphs tend to gain fat very quickly. Even if you have the perfect diet and you do everything right, it is still very hard to lose fat with diets only. Endomorphs must do cardio exercises every single day if they want to lose fat. There is just no way around it.
It is very important to have the right nutrition and training plan otherwise nothing happens. If you are an endomorph then high levels of activity, discipline and some kind of a carbohydrate restriction and high protein diet is necessary. This kind of a diet is best for the endomorph body type. High carbohydrate and low fat diets are not very good because endomorphs are usually carbohydrate sensitive and insulin resistant. You absolutely have to avoid processed and refined carbohydrates that contain white sugar and white flour because they are stored as body fat.
The majority of endomorphs have to exercise but it all depends what your exact body-type is. Because endomorphs metabolism is very slow they need exercise to boost their metabolism. Most endomorphs lose fat doing cardio 4-5 times a week. But if you still can´t lose fat then you have to do cardio daily. Never stop your cardio training because then all the weight will come back.
Losing fat is very hard for a large number of endomorphs and to lose fat successfully you need to exercise and watch you diet for life. If you slack off then all the weight comes back quickly. Most endomorphs tend to be inactive and even lazy. Not only to you have to train hard and have a strict diet you also have to increase your daily activity level. Watch less TV and avoid over-sleeping. You have to rise early. It may take a while until you see results but you have to keep your focus and not give up.
Rando Meresmaa
http://www.articlesbase.com/weight-loss-articles/how-can-endomorphs-lose-fat-the-endomorph-diet-and-endomorph-training-751627.html
#1 by Cj SleepStalker on May 12, 2010 - 9:35 am
For an Obese Fat Guy, Better to Bulk or Cut (Body Building)?
Question is: What is better to start with, bulking and then cutting, or cutting then bulking.
Background:
I’m a very fat guy who is on the road to recovery. Always been heavy but I’m working on changing that to a different kind of of heavy.
Body Type : mesomorph/endomorph
Age 33
Wt: 360 Lbs
Height: 6Ft
Waist : 58 In
I just started working out at the gym over a month ago. Im going M W F after work.
I up to doing 25 Min’s cardio on the bikes and working my way up to a full 60 Min’s ( going up 5 Min’s each week.
Weight Training for about 45 Min’s to an hour. (I don’t want to over-train so I try to stay under 2 hours total time, so far)
Diet:
Morning is always Protein, then I attempt to eat something every 2 to 3 hours,fruit or veg, or lean meats or carbohydrates depending on the time (prep for workouts) but keeping to 6 or 7 meals a day. Portions are no bigger then a fist, or about 1 cup to 1 1/4th cup. 1 Portion = 1 Meal.
Cal Intake is between 2000 and 3000 depending on the day.
Per BMR (Basal Metabolic Rate) it should be around 4600 (which i think is way to much)
I really have two goals, so I am looking for the experienced answer.
My Goals are to Lose Fat but I don’t want to look like a noodle when I get down. But I would also like to bulk up and be cut (10 to 15 % body fat would be nice i think)
Problem is, I don’t want to increase my weight to much to put strain on the heart by bulking a lot. Also I know you can’t build muscle and lose weight at the same time becuase muscle weighs more then fat. But muscle burns more calories then fat
Thank to whoever responds,
#2 by r.luis52 on May 12, 2010 - 2:37 pm
you need to break it down in to two phases, first is the fat slashing phase, then the bulking phase,
you need to take in less calories than you are burning,
a very effective workout for this is after waking up get on a cardio machine on an empty stomach for 20 to 30 minutes, as you progress, increase the intensity, and do not eat anything for exactly an hour after the workout, water is the only exception, you will send your metabolism sky high because it pulls stored fat while you sleep to maintain your organs functionality.
also do not eat anything before up to 3 hours before going to bed.
as for bulking up it will be no problem since you were big allready,
i follow the same nutrition plan as you.
in my fat slashing phase i went from size 40 waist to size 29 and maintained a huge ribcage, i am a mesomorph build.
References :
#3 by tennislover on May 12, 2010 - 2:39 pm
hey there.. well regardless of what u are doing.. we have to simplify what u are trying to do here..
and what the botton line is…. don’t analyze too much..
you need to lose alot of body fat.. no offense.. but u have to lose alot of fat.. an build lean muscle mass..
don’t get too carried off with these radical phases cutting and bulking.. and u would not need to bulk.. u have all the mass there is..
try these links…
http://www.intense-workout.com
http://www.sixpacknow.com/ryan_reynolds_workout.html
all the best
i would advise you to do cardio 4 days a week.. if u can handle doing it in the morining before u wake up… u can do it before breakfast.. and u burn fat directly…. or u can do it in the afternoon.. for longer intervals like 35 – 40 mins.. thats what it will take… 4 times a week
u have to reduce all the simple sugars, as much as u can… as this is what makes u store fat…. eat only the neccesary carbs for energy and nutrition.. add alot of protein to your diet…. you should be eating about 10 x your body weight in calories.. and most of those calories should be proteins and complex carbs.. and essential fats to burn fat
weight train for 40 – 60 mins 4 – 5 days a week…
References :
#4 by cyn_texas on May 12, 2010 - 2:41 pm
You can’t build muscle & lose fat at the same time IF you lower calories below your needs BUT you can build muscle & lose fat if you keep your calories above your needs but drastically lower your carb intake. Lowering calories below your needs, will convert everything you eat (including protein) to fuel & not leave any protein for cellular regeneration needs which causes the body to catabolize it’s own lean tissues since fat stores only store energy and not nutrition.
Almost all obese people have blood sugar & insulin dysfunctions & just can not eat carbs (ever again) the same way someone with a functioning body can. The main reasons to drastically lower carbs for someone with insulin resistance is that it eliminates the cravings carbs create & it controls blood sugar levels.
Males just aren’t built for fat storage, so making any attempt will cause weight loss on an obese male. Weight loss will be very easy for you, maintaining will power for long term is your biggest obstacle. It is much easier to make healthy choices when your body is not screaming for sugar & starches.
Nearly 6 years ago, I started Atkins low carb way of eating to just quit gaining weight. I had to get my out of control appetite under control. I never imagined I could LOSE weight without hunger or exercise, since I’ve become disabled. I never bothered weighing or measuring til I’d noticed that my clothes got huge quick. When my health improved dramatically also, I knew this was my new way of life and since it’s eat all you want (of low carb foods) I know I can do this for life.
My personal carb level is low. I am older & disabled & don’t move much (or cook much) but I eat all I want of meats, eggs, cheeses, yogurt, fats, green vegetables, almonds, berries, flax seeds, chia seeds, shirataki noodles and other foods. Someone active would have a MUCH higher carb level & can usually include all fruits, beans, whole grain products but not sugar & highly refined carbs in unlimited amounts. As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn’t gain weight, no matter the calories because insulin (the ONLY fat storage hormone) is not activated.
Most overweight & obese people have blood sugar & insulin dysfunctions and can NEVER eat carbs as someone with a functioning body can. They make the mistake of going back to the way of eating that made them fat and that is not possible and yes they will gain all weight back if they eat what they ate that made them obese originally. Insanity is defined as doing the exact same thing, in the exact same way and expecting different results. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.
You can lose more body fat eating protein & fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more vegetables thereafter – add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams.
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.
Ground flax seed (2-4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg – let sit 10 min. to absorb liquid, put some cream cheese in the mi
References :
Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a "diet" Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides and hormone levels are all bonus features of doing a low carb way of eating. Lutz "Life without Bread" & Taubes "Good calories, Bad calories" are excellent books that dispel all the nutrition myths.
http://www.atkins.com/Program/FourPhases…
http://www.nytimes.com/2002/07/07/magazi…