Endomorphs can have a difficult time losing weight due to their ability to gain, and store, weight easily. Proper exercise and dieting can have even the most stubborn endomorph feeling strong and lean.
Know Your Body Type
Knowing your body type is the most efficient way to prepare a plan of diet and exercise. The three main body types are ectomorph, mesomorph and endomorph. The endomorph tends to store fat easily and has a pear- to oval-shaped torso. Alternate body types find it easier to lose weight. Be patient; losing weight is a lifestyle change, not something that happens overnight.
Training and Exercise
Stay active. Endomorphic body types tend to accumulate fat due to a sedentary lifestyle. This can be avoided by actively participating in daily activities such as biking, walking or running when possible. Paul Becker, a nutrition expert for Bodybuilding.com, notes that "strength training should be done to get a better muscle-to-fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises)." Be careful not to over-train. Maintain an active role in losing weight and it will become habitual.
Diet and Nutrition
The goal here is to ignite your metabolism. Eat six to seven smaller meals throughout the day, as opposed to three large, traditional meals. Lower your caloric intake. If possible, avoid all types of junk food, sugary treats and fattening snacks -- these items should be reduced, and eventually eliminated, from your nutrition plan.
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