Best exercises for Endomorphs? (vegetables, system, weight loss, pounds)
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In February 2009, I tipped the scales at 345 pounds. Something came over me and I decided to do what I could to loose the weight. Over a year later, plus or minus a few setbacks, I have managed to loose about 85 pounds.
Now I'm in the 260's, on the verge of getting lower than that. I have what is known as an endomorphic body type - Soft body, round shaped, underdeveloped muscles, overdeveloped digestive system, gain muscle easily, trouble losing weight, etc. Most of my fat is around my mid-section and legs (I have a potbelly, love-handles, wide hips). Since I do strength training on my legs, I have noticed my quads are getting more defined, but my Hamstrings and glutes need work (I work on those as well though). I also incorporate High-Intensity Interval Training (HIIT) on an elliptical machine as well.
I want advice about types of exercise that are good for mainly fat loss. I want to loose about 60-75 more pounds, and I know that the things I did to loose the first 85 were done when I was weighing much more. I've always envied and wanted a more lean/ectomorphic look, but I know with my body type and frame that's more than likely not going to happen, so if I can look lean with a muscular frame, that would be all the better. My main concern right now is fat loss. I'm building muscle, but I don't want the huge muscle look. I also do cardio a lot. I mainly do what is known as High-Intensity Interval Training (HIIT) on the elliptical machine (my knees do not like a treadmill). When I'm really active, I go to the gym up to 6x/week. More often, it's 5x/week.
I am weaning myself from the machines, and I have incorporated more free weights in my routine. I do plan on hiring a trainer to help me on some things, because it's just a matter of making sure my form is correct.
As for my diet, I follow a low-GI diet - eating mainly green vegetables (such as asparagus, broccoli, spinach, etc.), lean meats and legumes. I do have cheat days from time to time, but for the most part, I stick to low-gi. I think as an endomorph, that is really the only thing that helps me keep my weight down.
First of all, congratulations on your weight loss.
What you're doing already -- the combo of cardio and weight training -- is ideal for burning fat. Mix up your cardio -- walk, use the elliptical, try a rowing machine (that'll really work your hamstrings). Don't shy away from building muscle -- more muscle burns fat.
Congrats! One thing, make sure your strength training isn't easy. A rule of thumb I follow is that I should barely be able to complete 12 reps. If I don't get some "fatigue" in my muscles and feel like quitting at 12 or so, it's too easy. However, don't make it too hard where you pull a muscle. Gotta find that Goldilocks weight. Just keep going with the cardio. I recommend swimming as it's easy on the joints but still burns plenty of calories by using several muscle groups. It also helps with the muscle toning.
COngratulations on what you have done so far.
My experience with a trainer has been he knows just how far to push and when I do hurt he knows what to do to work the kinks out. I think it is worth the money because it pushes me in ways I am not sure I would push myself.
From what i have been reading, HIIT is probably best for fat loss, no?
Sounds like you have a pretty good workout plan as of now that is working. Why alter what has caused you to lose 85 pounds?
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