Endomorph have thick body type and slow metabolism, so body stores fats easily thus gains fat effortlessly as a result it is hard to show muscles definitions and vascularity, even with high intensity weight lifting. Due to exessive amount of fats all around the body, outer shape of body looks very rounded and soft. Since endomorph have well developed digestive system, they eat foods a lot thereby they tend to be overweight and have a high risk of getting heart disease, diabetes, renal diseases and high blood pressure. Also endomorph tend to gain weight back easily even after successful in losing weight, thus it requires consistent schedule of exercise with a proper diet plan.
In order to burn calories as much as possible, it is crucial to combine high intensity cardio exercise and weight lifting. Keep in mind that it is more important to focus on high intensive cardio exercise when the purpose of exercise is losing weight. Even-though endomorphs already has enormous amount of muscle mass under the skin, because of trans-fat that covers up all the muscle, it is difficult to separate and see the muscle from the body, so if you look already big and have full of muscles and fat, try to spend some time on the cardio exercises as much as time you spend on weight lifting.
Remember to minimize the intake of trans-fat and sodium. Also try to have a regular sleep routine by going to bed and awakening each morning at the same time for a maintaining a healthy lifestyle.
Cardio exercise for 5 days a week
Intensity of exercise should be good enough to raise the heart rate up to 75% of the maximum heart rate, but for those of you who are overweight, should consider the possibility of having too much pressure on joints area, so walking fast for long period of time is recommend instead of high intensity cardio exercise for a beginner. Doing cardio exercise before and after weight training is the most effective way to get the best result.
It is best to walk on treadmill about an hour after finishing weight training, when you do workout at the gym to get ripped and skinny. High intensity whole body exercises such as Interval training or circuit training is also great way to get ripped and skinny body for endomorph.
Since endomorphs have huge body figure, they are strong and have a power to lift a heavy weight, so endomorph have a huge advantage on strength training, thus it is easy for them to do heavy weight exercise but have some difficulty when do the training on high repetitive exercise. However in order to get skinny and ripped, it is inevitable to do high repetitive exercises with light weight to focus more on improving endurance, and cardio pulmonary function. For that reason, it is recommended to do high repetitive compound exercise with light weight, in stead of using heavy weight to increase the size of muscle mass.
To be able to burn as much calories as possible, weight that can be repeated 15~20 times without a break is adequate. Number of sets should be around 12 sets for gross-motor skills to develop chest, back, and thigh and 8~10 sets for fine motor skills to develop arm, and calves.
While focusing on high repetitive exercise, it is best to do a compound training with heavy weight, once in a while because in this way it will even help to improve strength and athletic ability as well. Also, to avoid plateau, try to keep variety of exercise routines as much as possible.
Endomorphs require to do a lot of multi joint movement, and isolation exercises together. Also right after one set of exercise for agonistic muscle finishes, try to do the exercise that moves the muscle in the opposite direction from the one that just finished, and then continue those exercises alternately without a break. After few sets of this routine, work on your antagonist muscle or alternately combine extensor exercise and exercise for flexor muscle together.
Now check out our 4 weeks Endomorph Workout Routine to get ripped and skinny.