How to lose weight for a mesomorph girl. Encyclopedia of Bodybuilding

What is the endomorph weight loss diet?

The essence of the diet is to get rid of extra pounds using your own metabolism. Then gain muscle mass by adding strength training.

The main principle is to reduce or completely eliminate fast carbohydrates and fatty foods.

A slow metabolism needs a boost.

To do this, consider the following recommendations:

• Consider the amount of protein you consume. There should be 2-3 grams per kilogram of weight;
• Drink at least two liters of water per day. The amount may vary depending on the individual characteristics of the organism;
• Reduce consumption of simple carbohydrates;
• Increase the amount of complex carbohydrates;
• The ratio of proteins, fats and carbohydrates in the daily diet should be approximately 70%/20%/10%, respectively;
• At least 5-6 meals a day. Portions are small;
• Avoid snacks on the run, fast food;
• Last meal no later than 3-4 hours before going to bed;

In one meal, the body absorbs up to 35 grams of protein.

Nutritional features of an endomorph

A person with a pronounced endomorphic (hypersthenic) physique has, relatively speaking, “spherical” shapes - a round full face, a large belly and buttocks. The chest and torso are usually wide, but the ankles and wrists, on the contrary, are thin, which gives the torso some awkwardness.

People with a hypersthenic constitution predominantly suffer from excess weight. Even if they are athletes, their percentage of subcutaneous fat will always be higher than that of ectomorphs and mesomorphs. Fat deposits tend to accumulate primarily in the waist, chest, hips and shoulders. It is for this reason that it is impossible for endomorphs to achieve good results in building a sculpted body without a properly selected diet and a well-thought-out meal schedule.

Proper nutrition for an endomorph is the basis of the entire training process. Without it, an athlete may be able to build good muscle mass, but it will not be visible at all under a layer of fat.

There are several main nutritional features of hypersthenics:

1. The diet should be designed in such a way that food either excludes or contains a minimum amount of simple carbohydrates.
2. There should be more protein in the diet.
3. It is necessary to strictly regulate the amount of calories consumed. There should be significantly fewer of them than for a mesomorph.
4. To obtain visible results and high-quality relief, hypersthenics cannot do without special sports nutrition with a fat-burning effect.
5. From time to time, an endomorph needs to use special diets to dry out the body.

Advantages and disadvantages

The endomorph diet has its advantages and disadvantages.

Advantages

Thanks to dietary nutrition, you can speed up your metabolism and quickly get rid of fat, hanging sides and belly.

In one month you can lose 3-5 kilograms without health consequences.

With such a diet, muscle mass is gained quickly, and the figure acquires a beautiful, athletic shape.

Flaws

Limiting fast carbohydrates can be difficult for those losing weight. To avoid a breakdown, it is recommended to eat small meals often.

Training for the endomorph[edit | edit code]

Many endomorphs, due to the fact that they quickly gain muscle mass, work with heavy weights with a low number of repetitions. In most cases this is an error. An endomorph should train with moderate weights, high intensity, and minimal rest between sets. It’s good if the endomorph’s training is more frequent and longer, in some cases up to 2 hours. The goal of this exercise regime is to “accelerate” metabolism, make fat “burn” and ultimately reveal a certain relief and shape of the muscles.

The number of repetitions has no distinctive features. To determine the optimal number of repetitions, you can conduct a TEST: the ratio of slow and fast muscle fibers.

Taking into account the above amendments, basic training is suitable for an endomorph.

Another important element of the training program is aerobics, which it is advisable to do as often as possible (up to 5 times a week for 1 hour). Many endomorphs do only strength training and nothing else. It is not right! An endomorph will never achieve the desired level of “leanness” unless he strictly follows a proper diet and performs aerobic training at least three times a week.

Diet for an endomorph - menu for every day

To calculate your daily calorie intake, you need to multiply your weight by 35. The resulting number is your daily calorie intake for weight loss.

Example: daily menu for a person weighing 70 kg.

70 kg * 35 = 2450 Kcal

1. Lean meats, chicken breast, eggs, cottage cheese, fish make up up to 70% of the daily diet. That is, 1700 kcal of protein;
2. A side dish of buckwheat, oatmeal, durum wheat pasta, and vegetables makes up up to 20% of the daily diet. That means 500 Kcal;
3. Oils, nuts, fatty fish rich in Omega-3 make up the remaining 10% of the diet, 250 Kcal.

Sample daily menu for burning fat:

Sample daily menu for an endomorph athlete gaining muscle mass:

Action plan

Nutrition

Anna Nesterova, head of scientific information and training at the School of the Ideal Body #Sekta :

“Endomorphs need a relatively small amount of carbohydrates - their body uses energy from fat much better. Stick to the ratio: 25% carbohydrates, 35% protein, 40% fat.”

Approximate daily diet:

• One carbohydrate meal (based on cereal or whole grains)
• One protein-carbohydrate meal (with added meat, poultry, fish, legumes, dairy products or eggs)
• Two protein-fat meals (for example, legumes with vegetable oil or sea fish, tuna or salmon salad)
• One meal with healthy fats (oils, nuts, seeds)
• Vegetables and herbs (add to each dish)

The beginning of a long journey of weight loss

The primary task will be to determine the required daily calorie intake. It is usually calculated by taking into account the level of daily activity, current weight and height, and wrist circumference (an endomorph cannot fully encircle the wrist using the index finger and thumb at its thinnest point, so there is no need to accurately measure its circumference).

Having determined the calorie content required to maintain your current weight, feel free to cut the resulting figure by 20% and, as you lose weight, constantly adjust it downward. Otherwise, the weight upon reaching a certain o.

What you can do at home

Of course, exercising at home is very different from the gym, where there are all kinds of sports equipment and devices. Home exercises can only keep an amateur athlete in shape, nothing more. In any case, to build muscle mass you need a barbell, which you may not have at home.

The simplest base at home is a reverse grip horizontal bar. The biceps, naturally, will not increase in size as with professional equipment and aids, but still. For weights, you can use large plastic bottles with water, a backpack with bricks, and your own body is also worth something.

Exercise equipment at home can completely replace dumbbells. The most common exercise with them is lifting dumbbells with your hands turned outward. The negative phase occurs with an inward turn.

Such training for biceps will also be useful for a beginner planning to visit the gym for the first time.

Endomorph - a person of large build

People who have been experiencing problems with excess weight all their lives heard from their grandmother in childhood the phrase “You’re not fat, you just have a wide bone.”
Loving relatives try to convince that excess weight and large dimensions are not a disease or deficiency, but a feature of the body. They teach about three body types—ectomorphic, mesomorphic, and endomorphic—at school.

Endomorphs indeed have a more massive skeleton and tend to gain muscle and fat mass. They are characterized by round shapes, a high percentage of body fat, a large build and a slow metabolism. Endomorph women are prone to accumulation of fatty tissue in the thighs. The outline of their body resembles a pear.

Anyone can experience weight problems due to poor nutrition and metabolic disorders. Therefore, to determine the characteristics of your body, it is worth undergoing a medical examination.

If everything is in order with your endocrine system, you try to adhere to a healthy diet and do not neglect moderate physical activity, but still have a dense physique, most likely you are an endomorph.

Grasp your wrist with your thumb and index finger. If your fingers don't touch, you probably have an endomorphic body type.

Many owners of impressive dimensions begin to be proud of them and do not want to become “ordinary” people. However, excess body weight leads to problems with the cardiovascular system and musculoskeletal system.

With the help of a specially selected regime of physical activity and proper nutrition, you can emphasize the advantages of a large physique and effectively resist disease.

A short plan and a bit of motivation

In brief, a step-by-step weight loss plan for women with an endomorphic physique looks like this:

1. Calculate your calorie intake per day. Each calorie consumed should be recorded in a special diary or application. Never measure the energy value of food, as they say, “by eye.”
2. Purchase healthy, unprocessed food for your daily diet.
3. Join the gym or start doing light physical activity at home, increasing the pace as you get used to it and immediately lose weight.
4. Monitor your fluid intake and sleep.
5. Finally, set a specific weight loss goal in kilograms and write down your weight changes every week (this should be done in the morning, on an empty stomach, in only your underwear).

By following the data, which may not be easy at first, you will see the first significant results within two, maximum three months. Yes, for a person with a “thick bone”, losing extra pounds will not be as easy as losing weight for a mesomorph girl, but believe me, the game is worth the candle. After a while, work and study colleagues, family and friends will not recognize that fat woman who has been “sitting” inside your body and especially your head for years.

Develop healthy eating habits and engage your body and mind in sports. Then, when you retire, you will thank yourself for not having the same diseases as your peers. You will happily get ready for the next run in the park, completely satisfied with yourself and in good health. A beautiful figure depends only on your actions: any excuses in losing weight are unacceptable.