i was told by a trainer that for an endomourph which is what i am that i should do one week light weight high reps from 10 to 12 reps and then the next week low reps heavy weight the next to change up things..... im new to this and i gain weight easy and my goal is to lose fat and i was wondering is 5 days a week 30 to 40 minutes of low intensity on the treadmill is to much or whats a good cardio program for endomourphs? any info would be very helpful .
I'm an endomorph as well and here are my thoughts. Keep in mind this is my opinion and has worked for me.
If you're new to the weight training game, first thing you should do is get your strength up using heavy compound exercises like squats, deadlifts, standing overhead press, chin ups, pull ups and tricep dips in the low rep ranges (ie 4-6) We as endomorphs gain weight the easiest, whether it be muscle or fat, so these exercises are what you want to focus on mainly. The more muscle you add, the more calories you will burn every day just by sitting around.
As far as losing fat, keep your carbohydrates moderate to low, except around workout time. Before and after your workout you can have carbohydrates no problem because you are actually using all of the energy.
Up your protein to 1g/lb of lean body mass
And last but not least, read the stickies in the diet section. Because nothing makes a bigger impact on an endomorph than diet. My friend is a pure mesomorph and if he wants to cut he just increases his activity, but eats whatever he wants and the fat comes off. But with our slower metabolisms, diet can make or break us alot more so than the other body types.
