Do you want to know how to gain muscle and not waste this mass on local fat burning? See the secrets of bodybuilding stars who were also endomorphs. It is very important for endomorphs to monitor their own body weight, and this is quite difficult to do. This body type is characterized by excess body fat. The body of endomorphs is most often small, the shoulders are rounded, and the bone structure is quite wide.
In the body of endomorph athletes, fats tend to accumulate in precisely those areas that need to be trained: abs, arms, legs, etc. They need to carefully approach their nutritional program, since only thanks to this they manage to control their body weight. At the same time, if they successfully cope with this task, then it will be relatively easy for them to gain muscle mass. But it will be much more difficult to achieve high-quality muscle relief.
Features and rules of training endomorphs
Often, endomorph bodybuilders use large weights, as they tend to quickly gain mass. The main emphasis during training sessions should be on basic movements and a minimum number of repetitions. To increase strength indicators, such training is great, but for the relief it is necessary to use other schemes.
This is the main reason for the need to work with moderate weight and high intensity. The easiest way to achieve this is by shortening the pause between sets. During the week, the endomorph should have the maximum number of exercises, but you should be careful and not overtrain, as this can lead to serious injury. The duration of classes should be on average from one and a half to two hours.
This training regimen will enhance the metabolic processes in the body and give the muscles a relief. It is also necessary to include in the training program and isolated exercises. It is important for endomorph athletes and cardio load, which can be present in the training program even daily. At the same time, it is necessary to clarify about the preservation of the gained muscle mass.
The same can be said for strength training. As you know, during the work on the relief in the body, the catabolic background increases. This is also facilitated by the high intensity of exercise, which will allow you to lose excess weight and achieve the desired result. For this reason, it is necessary to approach this issue very competently.
All actions of the endomorph should be aimed at accelerating metabolic processes. It is for this reason that athletes should train as often as possible. However, as we said above, the main thing is not to overtrain the body, and therefore six-session sessions would be an ideal option for endomorph bodybuilders. The rest of the week is set aside for rest. You need to devote one training day to work on the upper body, and the second - to the lower one, and so alternate them. You don't need to use a lot of exercise and little or no rest between sets. Each set should be 6 to 8 reps, and rest for one minute or more between sets. If there is an opportunity to practice in the gym twice a day, then it will be just great. However, in this case, you should focus on fast fibers in the morning and slow fibers in the evening. For each muscle group, it is enough to use two or three exercises, and one of them must be basic. Try to change the number of repetitions and approaches, working weights and the length of rest more often. Feel free to use a variety of methods to increase the intensity of your workout, such as forced reps.
Endomorph nutrition program
We have already mentioned the correct nutrition program above. First of all, you need not to engage in the selection of food products, to make the right diet, which allows you to speed up the metabolic processes in the body. It is the low metabolic rate that is the main problem of all endomorphs.
First of all, you should start using fractional meals. Eat at least six times a day. Moreover, this should be done so that meals occur at the same time according to the schedule. When your metabolism is high enough, you will stop gaining fat and begin to increase muscle mass.
Of course, choosing the right food is also important. These should be high-protein foods, but fats should be limited as much as possible. During the day, you must provide the body with the help of food about 2 or even 3 grams of protein compounds for each kilogram of body weight. In turn, the total proportion of fat in the diet should not exceed 10%. At the same time, it is not the percentage itself that matters more, but the quality of the fat. You should consume approximately equal proportions of monounsaturated, saturated, and polyunsaturated fats.
It should also be remembered that the endomorph's body processes protein compounds much worse. Carbohydrates should be mostly complex, such as cereals. Try to avoid simple carbohydrates and remove them from your diet if possible. It is also necessary to reduce the total amount of carbohydrates, as excess nutrients will be converted into subcutaneous fat.
Drink water and try to consume less sugary drinks, including sports ones. Carbohydrate supplements should only be taken after exercise to help the body replenish glycogen stores as quickly as possible. The rest of the time, the proportion of carbohydrates in the diet should not exceed 30 percent.
You will also need fish oil and vitamin and mineral complexes. All of these substances contribute to the acceleration of fat burning and weight gain. To eliminate the feeling of hunger, do not use sweet fruits and vegetables, but try to bypass various additives.
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