In the 1940s, the American psychologist William Herbert Sheldon developed the theory of Somatotypes, which broke down human bodies into three types: the hefty endomorphs (think John Goodman); the lean and well-proportioned mesomorphs (Sylvester Stallone); and the skinny, lanky ectomorphs (picture Edward Norton). According to his theory, eating right for your body type can help you achieve your fitness and dietary goals. Endomorphs, who struggle to lose fat while adding both fat and muscle easily, need to follow a combined strategy of diet and exercise to lose weight.
General Recommendations
Endomorphs need to focus on shedding fat, adding muscle and then maintaining a favorable balance between the two. More than any other body type, endomorphs must monitor their overall caloric intake if they want to lose weight, and must shoot to take in fewer calories than they burn through exercise.
An endomorph can determine how many calories he needs to eat per day to maintain his current body weight by multiplying his current body weight by 15 (therefore, a 200 lb. person needs 3,000 calories daily). Try to eat 500 calories less than your maintenance weight each day. In one week, this trimming will result in 3,500 calories saved, which is the equivalent of 1 lb. Endomorphs who eat more calories than their maintenance level will not lose weight, and will store those extra calories as fat. Sugars, sweets and junk food should be eliminated from your diet.
Endomorphs can lower their daily intake by eating small meals more frequently, which will also help stave off hunger. Drink enough water to stay properly hydrated and to avoid over-training.
Dietary Advice
To burn fat as energy, as much and as often as possible, endomorphs should lower their daily intake of carbohydrates (carbs) and also change the type of carbs they eat. Slow-absorbing carbs (with a high glycemic index) will help maintain stable insulin levels in the blood. This change in eating habits will particularly help the slower metabolisms of endomorphs. Fast-absorbing carbs (simple sugars, junk food, processed grains), by contrast, will cause insulin to spike, making your body store these extra calories as fat.
Pick whole wheat breads, bagels, pastas and high-fiber cereals, choose sweet or plain white potatoes over high-calorie, high fat French fries, and eat brown rice (rather than white). Oatmeal also provides slow-absorbing carbs and is also high in fiber, which will enable a feeling of fullness, helping endomorphs to eat less.
Because of their ability to gain muscle mass quickly, endomorphs also need to consume more protein. Like foods rich in fiber, high-protein meals also enable a feeling of fullness, helping endomorphs to eat less. Additionally, extra protein will prevent your body from breaking down its own muscle tissue for energy (when carb-deprived), thus preserving muscle mass. This, in itself, helps burn more calories, even when resting.
Since endomorphs need to cut back on total calories, the easiest way to do this is to avoid fatty foods and their low nutritional value and high caloric content. However, endomorphs must then take in essential fatty acids (EFAs) that the body cannot make on its own. EFAs include Omega, 3, 6 and 9. Also, try to eat conjugated lineolic acids (CLA's) found in flaxseed oil and supplements, like Tonalin, which help regulate the body's metabolism and encourage fat loss.
Training Advice
Endomorphs should lift moderate weights with a quick pace (little to no rest periods), getting strength training and a cardiovascular workout at the same time. Using complex lifts (like the bench and military press, dead-lift and squat) will work many of the largest muscle groups at the same time, and consequently, burn the most calories as well as enable the most muscle growth.
Also increase general exercise levels by walking or biking frequently, instead of driving. The goal should be to burn as many calories as possible while lowering how much you eat. As a general rule, an endomorph should eat less on days when not exercising.
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