Mr. Adeleke

Endomorphs

Diet for the Endomorph

* Restricting dietary fat for the endomorphic body type is of utmost importance, followed closely by an overall reduction in calories.

Choose lean cuts of meat whenever possible. Ground beef should be 95 to 97 percent lean. Restrict chicken cuts to white meat (breasts and wings), and limit pork to loin cuts. All selections should be trimmed of any excess fat before cooking. Fish, especially cold-water varieties, are also good. Bake or roast meats instead of frying.

Buy grains and cereal products that are highest in fiber. Not only is fiber good for digestive system health, it helps a dieter feel full longer.

Limit fats and oils as much as possible. Cook with healthy olive and canola oils or with a light coating of cooking spray.

Count calories consumed for one week: Pocket-size calorie counters are usually available at grocery checkout areas or you can use one online. Study this count to determine areas where cuts can be made manageably. There are 3,500 calories per pound of body weight; to lose one pound per week, cut out 100 calories per day.

Eliminate or limit eating out. Learn to eat frequent smaller meals (five or six) instead of three large ones to prevent overeating.

Eat a good breakfast. It restarts the metabolism so the body begins burning calories. While asleep our body is in a postabsorptive state and the metabolism functions minimally, providing only enough energy for essential functions. A good breakfast boosts metabolism from its inactive state.

Exercise for the Endomorph

* Engaging in aerobic exercise is a must, ideally five times per week. Choose a favorite so that boredom is not an issue, or mix them up. Choose from the gym's treadmill, power-step or stair-climber, rowing machines or bikes. At home, walk briskly, run, cycle or swim.

Twenty minutes is the minimum time frame per session.

Use moderate intensity: Be able to speak words, but not to carry on a conversation.

Lift weights: Muscle contributes to fat burning. Endomorphs have plenty of muscle so work to refine them by using higher numbers of repetitions (12 to 15).

Read more: Endomorph Weight Loss Program | eHow.com http://www.ehow.com/way_5312629_endomorph-weight-loss-program.html#ixzz1ODwxJZln

Endomorph Exercise Routines

Determine if you are an endomorph. Endomorphs usually have a wider-set bone structure, with a high waist, tapering arms and legs and often (though not necessarily) a high level of body fat.

Incorporate low-impact aerobic exercise