Endomorph

- Slow sympathetic nervous system
- Many insulin production
- Low thyroid production
- Much appetite

To improve their physical appearance, endomorphs must speed up metabolism. They gain muscle, but it is surrounded by a layer of fat pulling their muscle definition. The endomorph have many difficulties in adjusting their training (as they are typically experienced athletes), but their routine must undergo changes to shape and tone their muscles.

The metabolic rate of this type of body is low, but there are ways to speed it up. Most endomorphs respond well to training circuit. They have to plan many exercises and move from machine to machine across the gym with minimal rest. The idea is to convert an aerobic to anaerobic session.

In fact, researchers the workload and the intensity of the session are directly proportional to the post-workout metabolic rate and consequently, increase caloric expenditure. The key element of the program of an endomorph is to consume fewer carbohydrates. It is therefore advisable to ingest only 25% of carbohydrates, while the remaining 75% must correspond to the consumption of protein and healthy fat.

Training for Endomorph
- Training with weights:Lots of volume and moderate intensity 10-15 reps / set.
- Weekly Job: 7-8 hours.
- Weekly workout days: 6 days
- Weekly Division: 6 days of workout, 1 day for rest.
- Rest between sets: 30-60 seconds.
- Aerobic exercise: 60-40 min. 4-5 days a week.

Diet
Carbohydrates – 20 to 25%, Protein - 40 to 50%, Fat - 30 to 35%