Endomorphs are the curvier, or round body type, characterized by a wide waist and hips. This body type tend to carry their weight in the belly, hips, and thighs. Endomorphs tend to gain weight more easily than other somatotypes because of a higher percentage of body fat and less muscle mass. Intermittent fasting may be useful for Endomorphs seeking weight management and improved insulin sensitivity to promote longevity + wellness. By adhering to a fasting schedule, Endomorphs can control calorie intake and reduce body fat over time.
Shorter Fasts May Be Best For You:
Shorter 12-16 hour fasts are recommended for Endomorphs vs longer fasts since this body type tends to struggle with blood sugar swings and making adjustments to eating new eating patterns. This body type may also benefit from IF methods such as the alternate day or 5:2 fasting schedule. On these protocols, you fast for a whole day or consume very few calories.
Common Traits of Endomorphs
The Endomorph body can be characterized by a higher percentage of body fat and a smaller frame. While their bodies may naturally lean towards a curvier or more robust physique, Endomorphs often possess greater strength and can excel in power-based sports and activities. Despite exercise and diet, visceral body fat can make it hard for the Endomorph to lose weight and build muscle, as excess weight typically hangs around the stomach and organs, which can contribute to insulin resistance. Success for Endomorphs often depends on making changes to eating patterns, supplementation to complete gaps in nutrition, and exercising regularly.
Endomorphs typically have a rounder or softer body shape with a higher percentage of body fat. Endomorphs have a broader waistline and a tendency to carry excess weight in their lower body. This body type tends to store fat more easily, especially in the midsection, hips, and thighs.
Endomorphs often have a wider bone structure compared to ectomorphs. Their bones may appear more robust, contributing to their overall physique. Broader shoulders and hips are common among endomorphs. They may have thicker wrists and ankles in comparison to ectomorphs.
Endomorphs typically have a slower metabolic rate causing them to burn calories at a slightly lower rate when at rest. This makes it easy for this body type to gain weight, while more challenging to lose excess body fat. Low energy levels are also common when dieting.
Endomorph body types should focus on building muscle and losing excess fat as part of a weight management program. Exercise is especially important for Endomorphs to help boost the metabolism while helping to offset any fatigue or low energy levels that may arise during intermittent fasting.
Endomorphs should aim for at least 30 minutes of moderate-intensity exercise most days of the week. This includes a focus on exercises that work multiple muscle groups at once to help build muscle while burning more calories, compared to isolation exercises. Some great compound exercises for Endomorphs include squats, deadlifts, presses, and rows.
Endomorphs tend to do better with short bursts of high-intensity exercise followed by periods of rest. High-intensity interval training (HIIT) workouts involve short bursts of intense activity followed by periods of rest or light activity. This type of training is perfect for the Endomorph body type that needs to build muscle and burn fat at the same time.
Doing regular mobility work and stretching can help Endomorphs prevent injuries and keep your muscles feeling healthy. Mobility work and stretching supports this body type's nautrally wider hips and shorter legs to reduce tightness in the hips and lower back while reducing risk of injury.
Best Diet Strategy
Endomorphs should maintain a balanced diet that’s lower in carbohydrates and higher in protein. To shed body fat, this body type may benefit form a low carb, high protein, and high fat ratio of 20-40-40. If the goal is weight loss, Endomorphs find success with combination of whole foods, limiting simple carbs, and supplementation to complete gaps in nutrition.
- Wild-caught Salmon
- Sweet potatoes
Supplementing When Fasting
Learn more about the vitamins, minerals, and specialty nutrients your body needs help getting more of when following an intermittent fasting lifestyle: