The endomorph is usually characterized by a soft, round body and is usually a person of large stature. This individual has trouble losing weight but usually gains muscle rather easily. These individuals tend to be heavy with a high percentage of both body fat and muscle. Persons such as football linemen or extremely obese individuals would be example of those who would fall into this category. Diet and exercise both are of utmost importance to those of this body type. The first thing to do is begin with eating smaller meals several times a day.

By spacing out meals and snacks to every two (2) to three (3) hours, four (4) to six (6) times a day; you begin to speed up your metabolism. Never eat two (2) carbohydrate meals back to back as this encourages the accumulation of fat by allowing the body to be accustomed to using carbohydrate as a predominant fuel when the objective is to switch your metabolism to prefer fat. Another important factor is to eat most of your calories, especially for carbohydrates in the early part of the day and consume more protein in your meals as the day progresses.

The idea here is to avoid eating at night to reduce the amount of calories which leads to larger fat gains. A good rule to follow is to decide when your going to go to bed and back up three or four hours from that time. This is the time you should have finished your last meal. The other thing to remember here is to drink lots and lots of water.

The changes your system will be going through will need a lot of water to help speed up your metabolism and remove byproducts and waste toxins efficiently. The diet should consist of foods high in fiber such as fruits, vegetables, whole grains and beans. Eating lean proteins, avoiding dairy products as much as possible are the important factors. Allow yourself to eat foods you like but be sensible about your choices.

It is important that you are not only satisfied from eating but also that the foods you eat give you emotional satisfaction as well. By eating foods you like you give your self the chance to enjoy what you eat as well as being healthy for you without the guilt or urges to a sneak snack or overindulge on binge foods from the nearest vending machine or fast food place.

Exercise is the other important component of the endomorph's success. Start by adding your favorite aerobic activity on a regular basis such as walking or cycling. Build up to at least thirty (30) minutes per day five (5) to seven (7) days a week. Then the next phase should be to incorporate a weight training routine into your schedule two (2) to three (3) times per week with at least two (2) to four (4) days separating these workouts.

Depending on recovery ability of the individual this should allow adequate time. Stick with basic exercises to start with that work all major muscle groups such as those suggested for the ectomorphs. You can add isolation exercises for definition alternating between them to achieve the musculature and tone you desire. The aerobics enhance the rate and number of calories you burn calories, especially those from fat. The weight training will increase muscle mass and muscle tone that will require more calories to maintain and that consumes more calories twenty-four (24) hours a day.