fitsporealist

[fitsporealist]

This was stupidly helpful. Thank you so much!

ENDOMORPHS: Working out for Weight Loss.

This post is for those who already know they are an Endomorph. A post specifically for ectomorphs and mesomorphs are in the links, below! If you don’t know which body type you are, follow the link below to learn about all three types.

LEARN YOUR BODY TYPE HERE MESOMORPH POST HERE ECTOMORPH POST HERE

ABOUT ENDOMORPHS : LEARN MORE ABOUT YOU

Are you naturally hefty or curvy? Do you have more of a round shape with thick, compact joints and limbs? Do you have a mature appearance and feminine curvy body? Did you start menstruating at a young age, or go through puberty earlier than your friends? Is it easy to put on weight, both fat and muscle? If so then you are an endomorph. Characteristics of an endomorph include being naturally strong, sometimes overweight, broad pelvis, and soft skinned. Endomorphs are able to achieve muscular size and strength gains in a short period of time, yet are unable to do long endurance or speed exercises. Don’t fret though- even though you are the biggest body type, and struggle with your weight, you are very well suited for resistance and slow burn exercises! That means, your work-outs will be less explosive and demanding than the other body types. 

Some advantages and disadvantages to being an Endomorph:

A: Easily start weight-training because they are naturally strong.

A: Puts on muscle quickly: shortening the time needed for toning and shaping up.

D: Can’t do body-weight exercises as pull-ups, dips, push-ups, and chin-ups

D: Difficulty slimming down, due to the fact they gain weight easily.

A: Typically will not see loss of breast fat- keeping their sexy curves.

A: Will not need to worry about looking too masculine after exercising.

D: Will only see weight loss results from extreme dieting.

A: Due to their natural size and musculature, they will see less injury.

Some quick describers of Endomorphs:

Gain Weight Easily

Builds muscle at a moderate rate

Larger, shapely, curvy breasts, thighs and buttocks.

Round Shape and softer body

Supple, smooth skin and thick, healthy hair

Larger Hips than shoulders

Hourglass Figure

High Fat Storage

Difficulty Losing weight

Weight usually settles in midsection (between upper arm to upper leg)

Lower body typically bigger than upper

Short Arms, legs, fingers and toes

Compact body shape.

THINGS TO REMEMBER AS AN ENDOMORPH:

ALWAYS STRETCH

Stretching will help your quick muscle growth become lean and long. Since you will have more muscle starting out than other body types, stretching before and extensively after will help slim down what you already have. 

ISOLATE YOUR WORKOUTS

Endomorphs are required to stick to isolation exercises because not only do they need to focus on gaining muscle mass, they also need to focus on losing their fat mass. For mental and physical focus, you need to work on specific part on their body at once to make working out a less stressful and overwhelming experience. Tone the arms first then tone the chest and the legs, etc. The part that needs to be stressed the most is losing the fat. 

KEEP IT GOING

As an endomorph, you’re going to have trouble with endurance and keeping energized. So in that case, you need to concentrate on high repetitions, quickly. The goal here is to burn calories so high repetition and quick training is the way to go. Keep rest periods between 30-45 seconds to maintain a high rate level. You can go at a moderate pace, but try not to stop, or stop for too long.

MAKE CARDIO A STAPLE

Cardio is really what is going to help you slim down. It sounds cliche’ but cardio will help you lose muscle and fat- slimming you down the quickest. For cardio days, try to run the treadmill for 45 minutes to one hour at medium intensity- this will help you avoid getting too tired too quickly. If you can’t run for that long, gradually ease your way into it by first starting slow and then progressing. Note: the definition of Cardio is “non-stop.”

START OFF AT HIGHER INTENSITIES

That’s right, Endomorph’s usually have decent muscle mass covered by fat, and their bodies are more suited for the strenuous weight training. Because of this, these types can usually start off at higher intensities without risking overtraining.

KEY WORKOUT/WEIGHT LOSS TIPS FOR ENDOMORPHS:

Keep rest between sets (exercise bursts) relatively short, between 1-3 minutes. The point of endomorphic workouts is to keep the intensity and your heart-rate up for maximum fat-blasting. Cardio is not your strong-suit so anything that keeps your heart pumping is a good thing!

Cardiovascular (cardio) activity is catabolic, meaning it burns muscle. If you struggle with being fat AND thick, cardio will fat blast and make those muscles you have nice and lean. 

Since you aren’t suited for endurance exercises like cardio, try to pick exercises like sprints. The exercises are high-intensity but relatively short

Warm-up with something explosive, to get your heart rate up, and get to moderate paced exercises to keep you fired up. It’s all about getting up to a certain heart rate and maintaining it for as long as you can

Never do cardio before weights. This is a bad combo. The thing is cardio will use up your glycogen stores. Therefore when it comes time to workout, you will have limited energy resulting in a compromised workout. 

Rather, if you have to do cardio and resistance workouts on the same day try spacing them out as far as possible. So, doing weights in the morning and cardio in the late afternoon or vice versa. Just allow for enough time to recover.

Another option is doing cardio right after weights. This has an advantage of burning more fat. The reason is because your glycogen stores are all used up, so therefore your body looks to your fat to burn as energy.

Try to never do is cardio and leg workouts on the same day. You feel terribly wobbly, unbalanced, and your legs tire extremely fast. Try spacing cardio as far away from leg workouts as possible. I repeat- this is because your endurance is the worst out of all three body types.

HIGHLIGHTING ENDOMORPH BODY PARTS

ARMS: As an endomorph, your arms will be a big problem area. For easy results, doing higher reps with lower weight, focusing on your triceps(back of arms) to get rid of those bat-wings. Because you are heavier, workouts using your own weight (like push-ups) will be hard to do. Try doing curls and working out will small weights so you can work out your arms longer.

LEGS: Endomorphs are usually short, meaning they use a lower range of motion during such exercises as squats and lunges.This is good news, because doing leg exercises should be easier snd more powerful. Warning: places like your calves and hamstrings are super powerful, so working them out too much may make them thicker. To balance this out, try to switch between cardio and resistance training often.

SHOULDERS: As an endomorph your shoulders will not be your strongest or most defined body part, therefore training in the moderate tempo, and moderate weight range would be best. Woking out this area will slim down your chin, neck and collar bone. Unlike other body-types, you can work out this area with no fear of getting “thick, muscular boy neck,” so go crazy!

CHEST: Endomorph - As an endomorph you’ll have a relatively weak chest compared to mesomorphs and even some ectomorphs. Having a high body-fat means push-ups and dips won’t be efficient. Since you probably already have able breasts, don’t worry about working out this area.

BACK: As an endomorph you’ll first want to focus on back strength to prevent injury and to progress to more efficient exercises. Begin by doing high weighted exercises. As your back strength progresses, move toward more elaborate work-outs like shrugs. You’ll want to exercise you back as often as possible, because these are some of the largest muscles in your body- meaning they burn lots of calories. Toning up this area will also help your “back bra area” and your love handles!!

EASY RECOMMENDED EXERCISES:

ENDOMORPH:

Biceps - Curls

Calves - Calf Raises 

Chest - Flat/Incline Bench

Hamstrings - Leg Curls 

Lats - Wide Grip Pulldowns 

Middle Back - Seated Cable Rows 

Quadriceps - Squats/Lunges 

Shoulders - Front/Side Raises & Rear Delt Rows 

Traps - Barbell/Dumbbell Shrugs 

Triceps - Tricep Extension/Close Grip Bench 

Good Luck, Pretty Girl! ♥

LEARN YOUR BODY TYPE | ECTOMORPHS POST | MESOMORPH POST

➳ My Blog Archive - More Diet Tips and Tricks!

[fitsporealist]

“In shape the female endomorph is unrivaled – toned and fit whilst being soft, sensuous and alluring. It’s a wonderful paradox only the female endomorph can fully achieve.”

[fitsporealist]

What exactly is an Endomorph?

-  a person with a soft round body build and a high proportion of fat tissue - larger in appearance - little muscle definition - finds it hard to lose weight - fatigues easily - slow metabolism 

Examples of female endomorphs include:

Jennifer Hudson

Jennifer Lopez

Queen Latifah

Oprah Winfrey

Beyonce Knowles

Diet tips for endomorphs:

- simple and easy one – PALEO (or whole grain foods) - fiber rich carbs from vegetables  - lean proteins - healthy fats - eat 5-6 small meals a day to keep up metabolism - WATER WATER WATER

Exercise tips:

- HIIT training - weight training

[fitsporealist]

Reblog this if you're an endomorph! I want to know how many people out there struggle as much as I do!

[fitsporealist]

For anyone on their weightloss journey who isn’t sure...

What’s your body type?

[fitsporealist]

It took me about a week.. but I think I finally hae this calorie thing figured out. 

My recruiter suggested that I try out My Fitness Pal. I signed up, filled everything out, and started tracking my calories... And I was starving ALL THE TIME. 

So I did a little more research into macros, to see how they worked.. and it turns out I have a pretty particular body type that needs to eat a very particular diet for weight loss... figures. 

My research taught me that there are 3 different body types: 

Ectomorphic - The are the natural burners. Those naturally skinny people who seem able to just eat and eat and never gain any weight. You know.. the ones we all secretly hate, but they’re usually like, our best friend or something (or my stupid skinny boyfriend) so we don’t actually hate them all but just bury our jealousy in protein bars and fitness drinks... okay, maybe just me. 

Mesomorphic: These are the natural muscle builders. They can afford some extra calories and have little difficulty burning fat and building muscle. Think the brick house 50 year old football coach who eats a moderate diet and just always looks like a teenage linebacker. These people usually have a blockier, straighter build. 

Endomorphic: These are the natural fat creators. Usually have curvier bodies, maybe a pear or round shape. Endomorph women are more naturally inclined toward the hourglass figure and have a very hard time burning extra calories and carbs in their diet. These people are more inclined to a high fat, high protein diets, rather than the hard carb diets of the other two types. 

So... I’ve been eating like a mesomorph my whole life. High carb and protein and low fat... but guess who’s actually an ENDOMORPH!

Figures. 

Looks like I need some more fat in my diet. Hence the peanutbutter above. I had a few extra calories for the day so I added a tiny bit of chocolate syrup to my strawberries last night to make me happy. 

It worked. ;)

HAPPY EATING EVERYONE!

[fitsporealist]

Saw The Greatest Showman yesterday...

I’ve never heard a soudtrack that made me want to exercise more. It was so... motivating. 

Check it out. It’ll make you want to run a few miles. 

[fitsporealist]

[fitsporealist]

Get enough sleep!

Source: 7 sleep mistakes you don’t know you’re making.

Follow Francesca Mura on Pinterest

[fitsporealist]

You have permission to eat even if...

you haven’t exercised

you ate too much yesterday

you ate too much today

you don’t know the exact nutritional value of the meal

you have gained weight

feel like you don’t deserve it

[fitsporealist]

Tried a new ONE bar flavor today...

This ones is Blueberry Cobbler and.. well... I’m not a big fan...

Texture isn’t too bad. And I really do like the yogurt frosting coating stuff... but the flavor is just.. off.  It’s like someone powdered blueberries and then mashed them up with a bunch of stale smarties and poured it in my mouth. While holding my noses closed. It’s weirdly sweet and sour at the same time and just... off. 

I finished it.. but the banana I ate afterwards was consumed for the sole purpose of washing the taste out of my mouth. 

Too bad. I really wanted to like this one. Oh well... still a bunch more flavors to try. 

Taste: 3 Texture: 5 Overall: 4

[fitsporealist]

Reblog this if its okay for your followers to introduce themselves to you.

Just come to my ask box and tell me stuff about yourself. Your pets. Your favorite music. What you had for breakfast this morning. Literally anything you want, I love making new friends

[fitsporealist]

I had a complete mental break down yesterday...

I stepped off the scale yesterday and was hit with an overwhelming sense of “I’m never going to reach my goals.” I completely fell apart. I didn’t want to do anything. I didn’t want to go for my walk, I didn’t want to do my fit test, I didn’t want to talk to anyone or do anything. I didn’t want food. I didn’t want water. 

I wanted to curl up in a ball on the ground and just die. 

What if I don’t make weight at bootcamp? What if I don’t pass the fit test? What if my minor injuries from training are actually huge disqualifying issues? What if there is something wrong with me? Am I eating too much? Too little? Not enough exercise? Too much? What am I doing wrong? 

All of these thoughts hit me in about half a second. And I lost it. 

Tears, sobbing, heaving, the works. My other half came in about this time and just kind of instantly knew what was wrong. He didn’t the boyfriend thing and calmed me down. 

I don’t remember much of the next hour. We were about do go on our walk and so we did. He helped me the whole way, motivating me, encouraging me, talking through all my worries with me. 

I’ve always been the “I can do this on my own” type. I’ve always hated group projects and study buddies and team efforts. Anything worth being good at I can achieve on my own, right?

WRONG.

Guys, I can’t emphasize this enough. GET SUPPORT. 

It doesn’t matter who it’s from.. mom, sister, brother, uncle, friends, coworkers, whatever. It doesn’t matter WHO, it only matters HOW. Find someone who actually cares about you (they’re out there, I promise) and share this experience with them. 

Losing weight isn’t just a goal to be accomplished. It’s a journey. It’s a road of growth, struggle, aches, blood, lots of tears, and TONS of sweat. Is it possible on your own? Probably. But I’ll tell you this... it’s worth far more if you have someone under your arm, holding you up along the steeper climbs. 

I’m not sure what would have happened yesterday if my man hadn’t been there. Just knowing he believed in me was enough to keep putting one foot in front of the other, and by the end of the night, I knew that as long as I had him by my side, I could do anything. 

What helps you get motivated? Or who picks you up when you’ve fallen? Or maybe you don’t have anyone? Drop me an ASK!

[fitsporealist]

Rest Day

I hate rest days. I feel like I’m cheating myself. But damn they are so important. 

I’d done the train all day every day thing and it annihilated my body. Torn muscles, exhaustion, etc. I had this stupid idea that if I took a break I was wasting time or that my body would seize up or something stupid. 

I was so wrong. Your muscles need time to rebuild after you constantly break them down. They need time to stretch and reform. Your body NEEDS rest. Don’t deny yourself. 

So.. what do I do on rest days?

I still wake up and stretch. Stretching is the most important part of exercise, in my honest opinion. Yoga, meditation, simple stretching, tai chi, whatever you want to do.. just do it. Stretch. Strength is NOTHING without flexibility. 

I also eat a little lighter these days. I still eat as often but just smaller portions. My body doesn’t need as much energy when I’m not burning it later. 

I still walk. Cardio cardio cardio. Just because my muscles are repairing doesn’t mean I shouldn’t use them. Light work, not no work. That’s the key. 

Good luck kids!

What do you do on rest day? Drop me an ask! 

[fitsporealist]

So my boyfriend has been teaching me how to run...

I’ve considered myself an athlete for years. Played soccer for 7 years when I was a kid. Coached football for 6 years, soccer for 2. I’ve been a martial artist for a couple years now and have helped people of all shapes and sizes condition their bodies. Stretches, yoga, weights, targeted exercises and movements, I’ve toyed around with all of it. Now... I’m not calling myself an expert. I have no degrees and there is still a lot about fitness I have yet to learn... but running. I was pretty certain running was something you learn as a kid and just kind of always do. 

Well... Apparently I’ve been wrong for a very long time. 

I have always run on the balls of my feet. Always. I walk heel toe but as soon as I need to pick up the pace I move to the balls of my feet and go. I’m a natural sprinter. Like Gimli. (and short and grumpy and I love a good axe.... anyway...)

Well.. my boyfriend noticed this.. and he, a (heavily awarded) long time long distance runner, informed me that I’m doing myself a huge disservice by running this way. He said I was only using my calve muscles (which I was aware of) and that I was not only over loading my calves, but I was missing out on building all the other muscle definition you can get with running. 

Hm. 

So, he’s been taking me running. Walking at first, a mile and a half (the distance I will have to run when I get to bootcamp in order to physically qualify for the military) and helping me with posture and breathing. It’s really something else having someone next to you while you walk reminding you to square your shoulders and extend your legs more. 

Next came the jogging. Slowly. “How do you feel about jogging to that lamp post?” He’d ask after we’d been walking for about half a mile. “Think you can make it to the stop sign?” he’d throw in randomly, or “How about you jog to the end of the block?” He sets me small goals and when I reach them, not only do I feel incredibly accomplished, but if I have enough left in me I’ll keep going. “Oh really?” He’d laugh and start jogging to catch up with me. He’ll remind me to hit heel toe, lean forward a little bit, extend my legs more, breathe deeper, or exhale slower. My own personal coach in my ear the whole time fixing my every mistake. 

He’s been amazing, and I’m incredibly lucky to have him. 

So... if you have a friend or a SO, or a parent, or a cousin, or other relative who is a runner and has offered to run with you... take them up on it. Be honest with them if you are unsure of your running technique or uncomfortable with how long or fast you can or can’t run. And see what happens. If you don’t feel they’re helpful, let them know and see if there is something you can fix to make training easier or better or maybe switch to someone else. But let me tell you...

It’s worth it. 

[fitsporealist]

SNACKS! I love snacks. I'm a snacker. A "grazer" if you will. I'd rather eat 6 or 8 small meals and eat all day long than eat just 3 and spend the whole day dreaming about the next time I get to shove food in my face. I mean. We all love food, right? Some of us may not love what it does to us or how it makes us feel some times (which is why I pretty much stay away from dairy these days) but you'll be hard pressed to find anyone who says they genuinely don't enjoy cramming tasty morsels into their face hole. So, as a snacker... I'm a firm believer in small, healthy, and stupidly tasty snacks. Today's example.... Apples! I love apples. In all the ways. Baked, smashed, sauced, sliced, diced, peeled and whole. Apples are delicious... And the only ones I generally don't prefer are the overly mushy ones (red and delicious I'm lookin' at you man) Sometimes just a plain raw apple is a little boring.. so a lot of people like to eat them with peanut butter. Which.. hey... I'm a huge fan of. Don't get me wrong. But peanut butter = fats and I try to only eat so much of those in a day. I already put peanut butter in my oatmeal (because it's stupidly delicious) and I like nuts in my salad with grapeseed oil vinegarette and a little butter on my whole wheat toast. So if I can cut the peanut butter, I do. In comes my second favorite flavoring... Honey. Mmmm... Honey. I like local honey. I live in Central Texas where allergies are a serious thing and studies have shown that eating local honey will put just enough of the local Flora into your system that it can properly build the right anti bodies for the pollens that get kicked into the air. Tldr: local honey is good for you. Third favorite flavor in the world: cinnamon. Omg I'm obsessed. I put that shit on my popcorn. Try it. It's amazing. So. Sliced apple. Honey (just a drizzle.. don't go crazy) and a dusting of cinnamon. A snack made for champions. And lovers of apple pie. Enjoy kids.

[fitsporealist]

So this is what I have for breakfast pretty much every day. Some slight variations every now and then, but for the most part this is it. Oatmeal Peanut butter Honey Cinnamon Fruit Every. Day. I'm pretty certain that every health anything I've read from power lifters and body builders to vegans and runners all pretty much agree on one thing: oatmeal for breakfast. I've done a ton of variations over the years. I've been known to add pumpkin puree or sweet potatoes, cranberries, agave, cracked black pepper, and sometimes even some dark chocolate chips or granola. How you flavor it doesn't really matter as long as you follow some simple rules... Don't eat too much: 1/2 to 1 cup max. Don't over do it. No brown sugar: if you need a sweetener, go for something whole and simple like honey, agave, maple syrup, etc. No milk: you don't need it for a creamy texture. Cook your oatmeal on the stove over med heat and stir a lot. Dump the water and oats in together before turning on the heat. Better texture and no milk! Make it taste good: do what you need in order to improve flavor. Feel free to add anything that sounds good in a muffin or on pancakes, and you're pretty much golden. Just keep it healthy! Oatmeal for life!