The Endomorph Body Type: Characteristics, Diet & Exercise for Optimal Results

WHAT IS AN ENDOMORPH BODY TYPE?

The endomorph body type is one of the three somatotypes classified by Dr. William Sheldon in the 1940s. Characterised by a softer body with curves, a larger frame with a wide waist and hips that store fat, and a slower metabolism compared to other body types, the endomorph body type individuals find it challenging to lose weight. However, they can build muscle efficiently when following the proper diet and training regimen.

Since endomorph body types tend to store fat in the hips, thighs, and midsection, they are at a higher risk of developing diseases such as type 2 diabetes, stroke, and heart problems.

Understanding your body type can help you tailour nutrition and exercise plans to achieve optimal results. By adopting the right strategies and suitable endomorph meal plans, endomorphs can enhance their metabolism, shed excess fat, lose weight, maintain a lean and healthy physique, and prevent disease.

What defines an Endomorph Body Type?

Physical Characteristics

Both an endomorph body type male and an endomorph body type female typically exhibit the following physical traits:

• A larger bone structure and a rounder body shape.

• A tendency to store fat easily, particularly in the midsection, hips, and thighs.

• Shorter limbs relative to their torso, giving a stockier appearance. An endomorph body type male tends to be doughy or round, while the endomorph female body type is often described as pear-shaped.

• While individuals with an endomorph body type tend to gain weight quickly, they also have a naturally strong advantage in muscle mass retention.

While these characteristics can make weight management more challenging, they give endomorphs an advantage in strength-based activities.

Metabolism and Fat Distribution

Endomorphs generally have a slower metabolism than ectomorphs (naturally lean individuals) and mesomorphs (athletically built individuals). This means:

• They burn fewer calories at rest, making fat loss more difficult.

• They experience insulin resistance, leading to increased fat storage when consuming high-carbohydrate diets.

• Their bodies are highly efficient at storing energy, which is beneficial for strength training activities but challenging for fat loss.

Common Strengths & Challenges

Strengths:

• Can build muscle more quickly than ectomorphs

• Naturally strong and capable of excelling in strength sports

• Good endurance in long-term strength training

Challenges:

• Higher likelihood of gaining fat quickly

• Difficulty in losing excess weight due to a slower metabolism

• Increased risk of metabolic disorders, such as insulin resistance and obesity, if diet and lifestyle are not managed properly

Best Diet for Endomorphs: How to Eat for Your Body Type

Macronutrient Breakdown for Fat Loss & Muscle Growth

With a higher tendency to gain weight and slower metabolism, the endomorph body type diet must be rich in nutrients and low in calories. Endomorphs should focus on eating whole, unprocessed foods, including lean protein, complex carbohydrates, and healthy fats. Reducing the intake of sugar and processed foods is also crucial for endomorphs as these foods can lead to weight gain.

An effective endomorph body type diet focuses on a balanced macronutrient distribution to support metabolism, focus energy, support muscle growth, and enable fat loss.

Protein

• Essential for muscle maintenance, muscle recovery, and fat loss

• Increases satiety and prevents overeating

• Good sources: lean meats, eggs, fish, dairy, tofu, legumes

Carbohydrates

• Should be consumed in moderation to prevent excess fat storage

• Best consumed from complex sources such as whole grains, fruits, vegetables, and millets.

• Reducing high-GI (glycaemic index) carbs can help maintain stable insulin levels

Fats

• Healthy fats are crucial for hormone regulation and overall health

• Best sources include avocados, nuts, seeds, olive oil, and fatty fish

Best Foods for an Endomorph Diet

• Protein sources:Chicken breast, turkey, lean beef, fish, tofu, eggs

• Carbohydrate sources:Sweet potatoes, quinoa, brown rice, oats, legumes, millets

• Healthy fats:Avocados, nuts, seeds, olive oil, fatty fish

• Vegetables: Leafy greens, cruciferous vegetables (broccoli, cauliflower), peppers, carrots

Foods to Limit or Avoid

• Refined carbs:White bread, pasta, sugary snacks

• High-sugar foods: Cakes, sweets, sugary drinks

• Processed foods:Chips, fast food, fried foods

• Excessive alcohol:Can slow down metabolism and encourage fat storage

Sample Endomorph Meal Plan

Breakfast:

• Scrambled eggs with spinach and avocado on whole-grain toast. Vegetarians or people with vegan dietary preferences can always opt for tofu.

• Black coffee or green tea

Lunch:

• Grilled salmon with quinoa and roasted vegetables

Dinner:

• Lean chicken breast with steamed broccoli and sweet potatoes

Snacks:

• A handful of almonds

• Greek yoghurt with nuts

• A protein shake

Should Endomorphs Try Intermittent Fasting?

Intermittent fasting has become widely popular as the perfect way to regulate insulin levels and encourage fat loss. A common approach is the 16:8 method, where you fast for 16 hours and eat within an 8-hour window. However, it is essential not to go haywire with your diet and maintain a balanced intake of food during the eating period to prevent muscle loss and nutrient deficiencies.

Best Exercise Plan for Endomorphs: Workouts That Work

Strength Training for Fat Loss & Muscle Definition

Strength training is crucial for endomorphs as it helps build lean muscle, which boosts metabolism and keeps the extra weight at bay. The best approach includes:

• Compound movements: Squats, deadlifts, bench presses, and weighted rows

• High-intensity weightlifting:Focus on moderate to heavy weights with controlled reps

• Circuit training:Combining strength and endurance for optimal fat burn

Best Cardio Strategies for an Endomorph Body

• High-Intensity Interval Training (HIIT):Short bursts of intense exercise followed by rest, maximising fat loss.

• Steady-state cardio: Activities like brisk walking, cycling, or swimming help improve endurance and maintain heart health.

Importance of Active Lifestyle & NEAT (Non-Exercise Activity Thermogenesis)

NEAT, or non-exercise activity thermogenesis, refers to the energy burned through daily activities such as walking, standing, and fidgeting. Increasing NEAT can help endomorphs burn more calories without structured workouts. Simple strategies include:

• Taking the stairs instead of the lift

• Walking or cycling instead of driving short distances

• Using a standing desk

Find opportunities to stay active throughout the day. Incorporate activities like walking, taking the stairs, or doing household chores to increase your daily calorie expenditure. Even small changes in your daily routine can add up and contribute to weight management.

Sample Workout Plan for Endomorphs

Monday: Strength Training (Upper Body) + HIIT

Tuesday: Steady-State Cardio (30-40 minutes)

Wednesday: Strength Training (Lower Body) + Core

Thursday: Active Rest (Walking, Yoga)

Friday: Full-Body Strength Training + HIIT

Saturday: Outdoor Activity or Sports or Steady-state cardio

Sunday: Rest & Recovery

Lifestyle Strategies for Endomorphs: Beyond Diet & Exercise

The Role of Sleep in Fat Loss & Muscle Recovery

Lack of sleep can increase cortisol levels, disrupt other hormones, slow down muscle recovery, and promote fat storage. Aim for 7-9 hours of quality sleep each night.

Managing Stress & Hormones That Affect Weight

Chronic stress can increase cortisol levels, leading to weight gain. Stress management techniques such as meditation, deep breathing, yoga, and physical activity can help regulate hormones.

Hydration & Its Effect on Metabolism

Drinking enough water supports metabolism, aids digestion, fuels muscle hydration, and controls excess hunger. Aim for at least 2-3 litres of water per day.

Common Myths About Endomorphs (Debunked)

Myth: "Endomorphs Can’t Lose Weight"

Truth: With the right diet and exercise strategy, fat loss is achievable.

Myth: "Endomorphs Should Avoid Carbs"

Truth: Quality carbohydrates with low GI are essential for energy and muscle retention.

Myth: "Cardio is More Important than Strength Training"

Truth: Strength training boosts metabolism, builds lean muscle, and makes fat loss easier.

Best Supplements & Products for Endomorphs

• Protein powders

• Omega-3 supplements

• Green tea extract

• Multivitamins

If you're an endomorph looking to improve your fitness routine, consider checking out some of the products available on the market. These products can help you achieve your fitness goals, from protein powders to pre-workout supplements.

VPA’s wide range of protein powders and supplements can help all body types achieve their fitness goals.

SEE MORE PRODUCTS

Conclusion: Accepting and Embracing Your Body Type

Endomorphs can achieve their fitness goals by following a structured plan tailored to their needs. With the proper diet, exercise, and lifestyle strategies, anyone can confidently reach their optimal physique and embrace their body.

• VPA Australia. (n.d.). Official VPA website. Retrieved from https://www.vpa.com.au

• Higuera, V. (2023, December 18). Can the endomorph diet help you lose weight? Retrieved from https://www.healthline.com/health/food-nutrition/endomorph-diet

• Mehta, P. (2024, November 30). What to know about the endomorph body type. Retrieved from https://www.webmd.com/fitness-exercise/what-to-know-about-endomorph-body-type

• Huizen, J. (2023, September 28). What to know about the endomorph diet. Retrieved from https://www.medicalnewstoday.com/articles/325577#:~:text=People%20with%20an%20endomorph%20body%20type%20usually,joints%2C%20and%20hips%2C%20regardless%20of%20their%20height.&text=People%20with%20an%20endomorph%20body%20type%20may,mass%2C%20and%20high%20amounts%20of%20body%20fat

• VPA Australia. (2023, July 3). The endomorph body type: Characteristics, diet, & exercise. Retrieved from https://www.vpa.com.au/blogs/diet-and-nutrition/the-endomorph-body-type-characteristics-diet-exercise

• Migala, J. (2025, February 4). Endomorph diet 101: Food list, sample menu, benefits, more. Retrieved from https://www.everydayhealth.com/diet-nutrition/endomorph-diet/