Bone broad: exercise and diet for endomorphs

Layfhaker divided the recommendations how to use exercise and proper diet to lose weight and maintain health, if you have the nature of the dense body.

Endomorph - a large-build

People a lifetime to experience problems with being overweight, heard from her grandmother as a child the phrase "You're not fat, you're just a bone wide." Loving relatives are trying to convince that extra weight and large size is not a disease or defect, but a feature of an organism.

About three body types - ectomorphic, mesomorphic and endomorphically - say at school.

Endomorphs really are more massive skeleton and tend to gain muscle and fat mass. They are characterized by rounded shapes, a high percentage of body fat, large physique and slow metabolism. Women endomorphs prone to accumulation of fat in the hips. The outlines of their bodies like a pear.

Experiencing weight problems due to poor nutrition and metabolic disorders can any man. Therefore, to determine the characteristics of the organism should undergo a medical examination.

If your endocrine system, all right, you're trying to stick to a healthy diet and do not neglect moderate exercise, but still has a dense constitution, most likely you is endomorph.

Grasp the wrist of your thumb and forefinger. If the fingers do not touch, you have probably endomorphic body type.

Many owners of impressive size are starting to be proud of them and do not want to become "normal" people. but overweight leads to problems with the cardiovascular system and the musculoskeletal system.

With the help of specially selected mode of physical activity and proper nutrition can emphasize the dignity of large build and effectively fight disease.

training

Any aspiring athlete wants to get a quick result. Endomorph easiest way to increase the muscles and strength. Because of this athlete is training with weights close to maximum, and performs a small number of repetitions: 5 to 10. In this case it may ignore aerobics, but with muscle mass endomorph receiving side effect - body fat.

Especially it is necessary to closely monitor the volume of waist. Researchers at the American Cancer Society, led by Dr. Eric Jacobs revealed that, out of depending on the body mass index, waist with volume greater than 110 cm in men and 95 cm in women increases the risk of death in two times.

Gennady Khripatch in the book "Bodybuilding. The modern approach "recommends endomorphs train for a split system with two or three training sessions in a row, followed by one day of rest.

During a workout, combine strength training and aerobic endurance - in that order. This approach provides a set of muscle mass and fat loss.

The intensity and nature of the training depends on what result you want to get: to improve the physical form, or to achieve certain sports performance. It is therefore important, especially at the initial stage, to consult with a trainer.

Here are the basic principles that should be supported training program for endomorphs.

• obligatory aerobic warm-up before the strength training (10-15 minutes).
• Each exercise for the upper body should contain 4-6 sets of 10-15 repetitions.
• The lower part of the body was loaded onto a 15-25 approaches.
• Breaks between sets - from 30 to 60 seconds.
• For variety, you can add supersets (two or three exercises for the muscles-antagonists, or one group of muscles, without a break).
• Every seventh training - circular, during which performed one exercise for each muscle group.
• Include additional aerobic exercise: jogging, swimming, cardio.

Food

Wrote in his diary everything you eat throughout the day to control your calorie intake. Control is important when any indulgence leads to weight gain.

• Avoid simple carbohydrates and saturated fats: confectionery, sweet drinks.
• Be wary consume potatoes, carrots and corn, if possible, replace them green vegetables and tomatoes.
• When serious problems with overweight eliminate carbohydrates in the afternoon.
• To ensure that the protein intake, eat lean meat and chicken, turkey and fish.
• Divide the diet of 5-6 small meals and consume meals slowly.
• Drink more water, especially on training days.

The amount of protein in the diet should be increased to 40-50%, the amount of carbohydrates - be reduced to 40%, fat should consume no more than 20%. It is important to remember that the complete elimination of fat or carbohydrates from the diet - close to the extreme situation for the body, so this approach is not suitable for everyday eating healthy.