What Should Endomorph Men Do To Lose Weight?

Somatoform refers to the physical characteristics that define a person’s body type, such as:

• Height
• Weight
• Muscle mass

Endomorphs are one of the three main somatoform types. Experts have characterized these body types by a larger bone structure and higher body fat levels. 

These individuals tend to have a slower metabolism and may find it challenging to lose weight compared to other body types (1).

Understanding your body type is the first step in losing weight as an endomorph. 

While having a slower metabolism and higher body fat levels may seem a disadvantage, endomorphs also have certain advantages. 

These body types tend to be naturally strong and excel in activities that require power and strength, such as weightlifting or contact sports.

Listing strengths and limitations will help endomorph men diet sustainably and help them plan a fitness routine that will result in weight loss success.

What Is A Workout Plan For Endomorph Men?

A workout plan for endomorph men takes into account the following:

• Higher Body Fat Percentage: Endomorphs naturally carry more body fat, so workouts should focus on fat loss through cardio and strength training exercises.
• Slower Metabolic Rate: To counteract a slower metabolism, emphasize high-intensity workouts and strength training to increase metabolism and promote calorie burn (2).
• Muscle Building Potential: Endomorphs often build muscle quickly (1), making resistance and weight training beneficial for enhancing muscle mass and boosting metabolic activity.
• Joint Health and Mobility: With a larger bone structure, include flexibility and mobility exercises to support joint health and prevent injury (3).
• Power and Strength Affinity: Capitalize on your natural strength by incorporating exercises that involve powerlifting and dynamic strength activities.
• Consistent Routine: Regularity is key; establish a consistent workout schedule to maintain momentum and achieve fitness goals.
• Dietary Support: To aid in muscle growth and fat reduction, pair workouts with a balanced diet rich in protein (4).
• Recovery and Rest: Allow ample time for recovery to prevent overtraining and support muscle repair, which is crucial for endomorphs (5).

By incorporating these considerations, the workout plan will cater to the unique characteristics of endomorph men and help them effectively achieve their fitness goals.

That said, the principles of weight loss remain the same for all body types, including endomorphs.

Therefore, a comprehensive workout plan should include proper nutrition and lifestyle habits such as getting enough sleep, managing stress levels, and staying hydrated.

Sample 7-Day Endomorph Workout Plan For Men

Day 1: Upper Body Strength

• Bench Press: 4 sets of 8-10 reps
• Bent Over Rows: 4 sets of 8-10 reps
• Shoulder Press: 3 sets of 10 reps
• Bicep Curls: 3 sets of 12 reps

Day 2: Lower Body & Cardio

• Squats: 4 sets of 8-10 reps
• Lunges: 3 sets of 12 reps per leg
• Calf Raises: 3 sets of 15 reps
• 30-minute Moderate-Intensity Cardio

Day 3: Flexibility & Core

• Yoga or Pilates Session: 30-45 minutes
• Plank: 3 sets of 1-minute holds
• Russian Twists: 3 sets of 15 reps

Day 4: Rest and Active Recovery

• Light Activity: A leisurely walk or gentle stretching

Day 5: Full-Body Circuit

• Deadlifts: 4 sets of 8 reps
• Pull-Ups: 3 sets of as many reps as possible
• Bench Press: 3 sets of 10 reps
• Dumbbell Lunges: 3 sets of 12 reps per leg
• Bent Over Rows: 3 sets of 10 reps
• Push-Ups: 3 sets of 15 reps
• Plank to Push-Up: 3 sets of 10 reps
• Burpees: 3 sets of 12 reps

Day 6: Cardio & Core Focus

• 30-minute Moderate-Intensity Cardio (Jogging or Cycling)
• Russian Twists: 3 sets of 15 reps
• Plank: 3 sets of 1-minute holds
• Bicycle Crunches: 3 sets of 20 reps

Day 7: Rest and Flexibility

• Gentle Stretching or Yoga: 30 minutes

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Sample 7-Day Endomorph Meal Plan (Balanced, High Protein)

We compiled this meal plan focusing on balance and high protein, supporting fat loss and muscle gain for endomorphs. 

You should adjust your portion sizes based on your daily calorie goals.

Day 1:

• Breakfast: A 3-egg omelet with spinach, mushrooms, and cheese + 2 slices of turkey bacon + whole wheat toast
• Snack: Greek yogurt with berries and almonds
• Lunch: Grilled chicken breast with steamed vegetables and quinoa
• Dinner: Broiled salmon with roasted Brussels sprouts and brown rice
• Snack: Protein shake with almond milk, banana, and protein powder

Day 2:

• Breakfast: Turkey sausage and vegetable frittata + avocado toast on whole grain bread
• Snack: Apple slices with almond butter
• Lunch: Tuna salad wrapped in a whole wheat tortilla with mixed greens
• Dinner: Baked chicken breast with roasted sweet potatoes and asparagus
• Snack: Cottage cheese with sliced peaches and pumpkin seeds

Day 3:

• Breakfast: Overnight oats made with rolled oats, Greek yogurt, chia seeds, berries, and almond milk
• Snack: Hummus with carrot sticks and whole wheat pita bread
• Lunch: Grilled shrimp with whole wheat noodles and marinara sauce
• Dinner: Lean ground turkey tacos in whole wheat wraps with black beans and salsa
• Snack: Protein bar

Day 4:

• Breakfast: Vegetable omelet made with egg whites + whole grain toast
• Snack: Apple slices with string cheese
• Lunch: Grilled chicken Caesar salad with sourdough croutons
• Dinner: Baked salmon with quinoa and steamed broccoli
• Snack: Edamame beans in the pod

Day 5:

• Breakfast: Protein pancakes made with mashed banana, oatmeal, eggs, and protein powder
• Snack: Hard-boiled eggs with sliced bell peppers
• Lunch: Whole wheat pasta with turkey meatballs and marinara sauce
• Dinner: Grilled flank steak with roasted vegetables and brown rice
• Snack: Low-fat Greek yogurt with honey and granola

Day 6:

• Breakfast: Avocado toast on whole grain bread topped with poached eggs
• Snack: Celery sticks with peanut butter
• Lunch: Tofu stir-fry with mixed vegetables and brown rice
• Dinner: Baked chicken breast stuffed with spinach, feta cheese, and sundried tomatoes over whole wheat orzo
• Snack: Protein shake made with almond milk, frozen berries, and protein powder

Day 7:

• Breakfast: Vegetable and cheese frittata with whole grain toast
• Snack: Turkey jerky and cucumber slices
• Lunch: Grilled salmon salad with mixed greens, lentils, tomatoes, cucumbers, and balsamic vinaigrette
• Dinner: Turkey chili with black beans, tomatoes, and bell peppers
• Snack: Low-fat cottage cheese with apple slices and cinnamon.

Read more: The Ultimate Endomorph Food List: 10 Foods to Eat (and Avoid) for Weight Loss

What Advantages Do Endomorphs Have?

Despite common misconceptions, endomorphs have potential strengths that you can enhance to achieve impressive fitness goals:

Muscle Mass Potential And Strength

Endomorphs typically have a higher muscle mass than other body types (1). 

This natural muscle development can be a significant advantage, particularly in strength-based activities or sports that require power, such as:

• Wrestling
• Weightlifting
• American football

Endomorphs gain muscle faster than other body types, allowing them to build strength effectively. This ability can be a key asset in achieving fitness milestones.

Endurance And Stamina

Although endomorphs may struggle with activities requiring speed, their body composition can support endurance and stamina over long durations. 

These capabilities make them suitable for activities that demand sustained effort, such as rowing or long-distance cycling. With proper training, endomorphs can enhance their cardiovascular endurance, allowing them to excel in endurance sports.

Can Endomorphs Ever Be Skinny?

Endomorphs can achieve a lean and toned physique with dedication and consistency in their workout routine and diet. While losing weight may be more challenging for endomorphs than other body types, it is not impossible.

Weight loss depends on how well you create and maintain a calorie deficit. Regardless of your body type, you must consume fewer calories than your body burns to lose weight. 

You can maintain a calorie deficit through regular exercise and a healthy diet, prioritizing whole, nutrient-dense foods.

For endomorphs looking to lose weight, focusing on resistance training and high-intensity workouts can help increase metabolic rate and promote fat loss (6). Additionally, incorporating more protein into the diet can aid muscle growth and reduce hunger cravings (7).

Endomorphs must also be consistent with their workout routines and make sustainable lifestyle changes rather than relying on quick-fix diets or extreme measures.

Can Endomorphs Get Jacked?

The right approach and dedication make it possible to achieve a muscular and defined physique as an endomorph.

You possess significant muscle-building potential due to the natural ability to gain muscle mass easier than other body types (1). As an endomorph, you can effectively harness this inherent advantage with the proper training and nutrition approach.

Getting jacked involves reducing body fat percentage and increasing muscle mass. 

Endomorphs can achieve this by following a regular workout routine incorporating:

• Strength training to build muscle
• Cardiovascular exercises for fat loss

Endomorph men weight loss and muscle growth are possible with a balanced diet consisting of the following:

• Protein
• Healthy fats
• Complex carbohydrates
• Maintaining a calorie deficit (4).

Additionally, adequate rest and recovery are crucial for muscle repair and growth, making it essential to prioritize sleep and manage stress levels effectively (5)

By consistently following these principles, endomorph men workouts and healthy habits can help you achieve your fitness goals and get jacked with time and effort.

What Exercise Is Best For Endomorphs?

There is no one-size-fits-all exercise that is best for endomorphs. 

Instead, the key to success is finding a balanced combination of exercises that cater to one’s unique body type and fitness goals.

Endomorphs can benefit from a mix of cardiovascular exercises and strength training. 

Cardio workouts can help burn fat and improve heart health. Examples are:

• Cycling
• Running
• High-intensity interval training (HIIT)

For strength training, compound exercises can simultaneously target multiple muscle groups and aid in building muscle. Examples are:

• Squats
• Deadlifts
• Bench presses

Beyond these traditional exercises, endomorphs may also excel in activities that require power and strength, such as:

• Powerlifting
• Strongman training

These exercises can help capitalize on natural strength and build muscle mass effectively.

Ultimately, the best exercise for endomorphs is one you enjoy and can consistently maintain in your workout routine.

Experimenting with different types of exercises and finding a balanced mix that works for you is key to achieving success in fitness goals. 

If you are an endomorph man, don’t focus on any particular type of exercise but on finding what works best for your body type and personal preferences.

The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

Should Endomorphs Lift Weights?

Yes, endomorphs should incorporate weightlifting into their workout routine. 

Strength training is beneficial for:

• Muscle Growth: Weightlifting enhances muscle mass, leveraging endomorphs’ natural ability to gain muscle.
• Increased Metabolism: Building more muscle can boost metabolic rate, helping weight management and fat loss (2).
• Improved Strength: Regular weight training increases strength and power, capitalizing on their inherent strength potential.
• Bone Density: Lifting weights strengthens bones, reducing the risk of osteoporosis and associated injuries (8).
• Fat Loss: Strength training reduces body fat percentage by increasing calorie burn during and after workouts (2).
• Enhanced Joint Stability: Weightlifting strengthens connective tissues and stabilizes joints, improving overall mobility and reducing injury risk (9).
• Better Mood and Mental Health: Exercise, including weight training, releases endorphins, which can improve mood and reduce symptoms of anxiety and depression (10).
• Long-Term Health: Regular weightlifting can also have long-term health benefits, including reducing the risk of chronic diseases like diabetes and heart disease (11).

What Should Endomorphs Avoid?

You can achieve your weight and fitness goals by avoiding common pitfalls and adopting a balanced approach tailored to your body type.

Dietary Habits To Avoid

• High Refined-Carbohydrate Diets:

Endomorphs are more prone to storing excess carbohydrates as fat (1). 

Eat smaller portions of:

• Pasta
• White bread
• Sugary snacks

Eat more of these foods to maintain stable blood sugar levels: 

• Legumes
• Whole grains
• Fiber-rich vegetables

• Skipping Meals:

Skipping meals can lead to overeating later and slow down metabolism. 

Endomorphs should aim for regular, balanced daily meals to keep their metabolism active and energy levels stable.

Find out about Endomorph Intermittent Fasting and how it can effectively aid in weight management, boost metabolic health, and maintain steady energy levels, tailored to the unique needs of this body type.

• Overeating Ultra-Processed Foods:

Ultra-processed and packaged foods often contain added sugars and unhealthy fats, which make them hyperpalatable and easy to overeat, which can contribute to weight gain (12). 

Opt for primarily whole, minimally processed foods like:

• Pulses
• Healthy fats
• Whole grains
• Lean proteins
• Fruits and vegetables
  

Exercise Routines To Avoid

• Excessive Cardio:

While cardio is essential, relying solely on it can lead to muscle loss (13). 

Endomorphs should avoid overdoing long-duration cardio sessions and incorporate strength training to build muscle and boost metabolism.

• Inconsistent Workouts:

Inconsistency can stall progress. 

Endomorphs should maintain a regular workout schedule, combining cardio and strength training to ensure steady progress.

Read more: Metabolic Confusion for Endomorphs: Is It Real?

Lifestyle Choices To Avoid

• Sedentary Behavior:

A sedentary lifestyle can exacerbate weight issues, leading to questions like, “How do endomorph men lose weight (14)?” 

If you can relate, then try incorporating more physical activity into your daily routine, such as:

• Walking
• Cycling
• Standing desks with optional walking pad or yoga ball

These forms of movement can help combat inactivity for men with an endomorph body type.

• Ignoring Recovery:

Avoid neglecting rest and recovery, as overtraining can lead to burnout and injury (5). Ensure adequate sleep and include rest days in your fitness regimen for optimal recovery and performance.

• Stress And Poor Sleep Habits:

High stress and insufficient sleep can increase cortisol levels, leading to weight gain (15). 

Practice stress-reducing techniques such as meditation or yoga, and aim for 7-9 hours of sleep each night.

We’ve discussed an appropriate Endomorph Meal Plan for optimizing metabolism and managing weight effectively.

Frequently Asked Questions

• Can endomorphs get abs?

Yes, endomorphs can achieve visible abs by combining a low-carb, high-protein diet with regular exercise, such as cardio and strength training. Reducing body fat is key to revealing abdominal muscles.

• Do endomorphs have high testosterone?

Endomorphs do not inherently have higher testosterone levels (1). Testosterone levels can vary widely among individuals regardless of body type, and factors such as age, lifestyle, and genetics play a significant role.

Our previous blog on Men Body Types explored the distinct characteristics of ectomorphs, mesomorphs, and endomorph physiques. We shared tailored fitness and nutrition tips to enhance health and performance for each type.

• Are squats good for endomorphs?

Yes, squats benefit endomorphs. They help build muscle mass and increase metabolism. Compound exercises like squats can enhance strength and support fat loss when combined with a balanced fitness routine.

• Is walking good for endomorphs?

Yes, walking is an excellent, low-impact exercise for endomorphs. It helps increase daily calorie expenditure, supports cardiovascular health, and can be a part of a regular fitness routine to aid weight management (16).

The Bottom Line

While losing weight may be more challenging for endomorph men than other body types, it is not impossible. 

If you are a male with an endomorph body type, learning about it was an excellent first step.

Now, you or a trainer can tailor your workout routine and diet to achieve your fitness goals and improve overall health and well-being.

Consistency, dedication, and a balanced approach are key to achieving sustainable results for endomorph men looking to lose weight or build muscle. With the right mindset and habits, anyone can reach their desired physique regardless of body type.