The Endomorph

I am reading an e-book by Tom Venuto, a natural body builder and he has pinned it down for me. I am an endomorph. I bet many of you are too! Read below to find out if you are and what to do about it.

Most people who are working hard but still struggling to lose body fat are
endomorphs. An endomorph is someone with a slow metabolism who is genetically prone
to store fat easily. Endomorphs are usually, but not always, large framed with medium to
large joints.
Endomorphs sometimes have varying degrees of carbohydrate sensitivity and
insulin resistance, so high carbohydrate diets are usually not effective for body fat control.
Processed and refined carbohydrates that contain white sugar and white flour are
especially detrimental and tend to convert to body fat more rapidly in endomorphs. Low
to moderate carbohydrate diets with higher protein usually work best for endomorphs.
While some genetically gifted mesomorphs and ectomorphs can eat whatever they
want and never gain any fat, the endomorph must eat clean and healthy almost all the
time. This requires the development of high levels of nutritional discipline. Endomorphs
are the types who will tend to gain body fat very quickly if they eat too much or if they eat
the wrong types of foods.
Endomorphs cannot “cheat” frequently and get away with it. Their metabolisms
are extremely unforgiving. One or two cheat meals per week seem to be the limit. Poor
daily nutrition habits or frequent cheat days always set them back.
Endomorphs generally have a very difficult time losing fat with diet alone. Even a
nearly perfect diet sometimes won’t work by itself because the endomorph needs the
boost in metabolism that exercise provides.

Endomorph characteristics:
Naturally high levels of body fat (often overweight)
Usually large boned, large joints, large frame (but not always)
Short, tapering arms and legs
Smooth, round body contours (round or pear shaped body)
Wide waist and hips
Waist dominates over chest
Tendency to always store excess calories as fat (can’t get away with overeating)
Keeping fat off after it is lost is a challenge
Tendency to be sluggish, slow moving and lacking energy
Slow thyroid or other hormone imbalance (sometimes)
Fairly good strength levels
Sensitive to carbohydrates (carbs are easily stored as fat)
Responds better to diets with higher protein and low (or moderate) carbs
Naturally slow metabolic rate/low set point (fewer calories burned at rest)
Falls asleep easily and sleeps deeply
A lot of cardio is necessary to lose weight and body fat
Extremely difficult to lose weight (requires great effort)
Bouts of fatigue and tiredness
Often describe themselves as having a "slow metabolism"
Tendency to gain fat easily as soon as exercise is stopped
Tendency to lose fat slowly, even on a "clean," low fat, low calorie diet.
Often overweight, even though they don't eat very much
Respond best to frequent, even daily, training

Endomorph training and nutrition strategy:

When it comes to fat loss, a well-planned, strategic approach to nutrition and
training is more important for the endomorph than for any other body type. The
endomorph strategy focuses on high levels of activity and extreme levels of discipline and
consistency in nutritional habits. Most endomorphs also need some degree of
carbohydrate restriction with higher protein levels to compensate.
High protein, medium to low carbs
High protein, low to moderate carb diets work best for the endomorph. Endomorphs
usually have varying degrees of carbohydrate sensitivity and insulin resistance. Therefore,
high carbohydrate, low fat diets are usually not effective. Sugar is a major no-no:
Processed and refined carbohydrates that contain white sugar and white flour tend to
convert to body fat very rapidly in endomorphs because of the way they affect the
hormone insulin.

Exercise is an absolute MUST
Endomorphs generally have a very difficult time losing fat with diet alone. Even a closeto-
perfect diet often doesn’t work by itself because the endomorph needs the boost in
metabolism that comes from exercise. The endomorph must do everything in his or her
power to stimulate their metabolism and this means combining good nutrition with
weight training and aerobic training. To diet without exercising means certain failure for
the endomorph.

Large amounts of cardio
Someone with a low endomorph component may stay lean with little or no cardio at all.
Endomorphs need a larger quantity of cardio to lose body fat. Most endomorphs will lose
fat with surprising ease by doing some type of cardio at least 4 – 5 times per week.
Extreme endomorphs usually need cardio every day (seven days per week). All
endomorphs will tend to gain the fat back if they stop doing cardio completely. Often,
they successfully lose weight, but then put it back on if they haven’t made the
commitment to continue exercising for life.