![]() Maybe over the space of 3-5 years an ectomorph will have the advantage once they have built up a solid base of muscle mass and still don’t put on fat easily but for most people, endomorphs have the advantage here. If this isn’t an advantage when it comes to building a physique then I don’t know what is. With that in mind who do you think can transform their physique quicker? The ectomorph doesn’t have the ability to up their rate of muscle growth because it is a slower process but the endomorph can quite literally change their entire physique in 4-12 weeks. Therefore the ectomorph doing everything right for a month of training can gain 2lbs of muscle whereas the endomorph burning body fat can lose 8lbs as a minimum, there is a further potential to lose more over this period. Now compare this to the rate of muscle growth, as an absolute beginner to the gym and with average genetics (99% of the population, I’m ignoring the 1% of gifted genetics out there) you can hope to build 1lb of muscle every two weeks at an optimal rate. On average though you can lose 2lbs per week at a steady rate for quite a few weeks before this starts to then average out at 1lb per week. There are also limits, the closer you get to the 10%-12% body fat range the slower the rate of fat loss. The more body fat you have the quicker you can burn additional fat off through a calorie deficit and increased energy expenditure. Compare that to an ectomorph trying to build muscle and the timescales are completely different.Ī steady rate of fat loss for someone with a higher body fat percentage of >18% is 1lb-2lb of fat loss per week. The reason for this is because the higher your body fat percentage and the more total fat mass you have (typical of an endomorph) the faster the rate in which you can lose it. What you need to consider however (and this is where the mindset shift comes in), is that and endomorph can change their physique much more drastically and in a shorter period of time than the other two body types can. I understand that frustration and even produced an article to target stubborn belly fat and love handles. Now this is a point that you are highly unlikely to agree with me on, a lot of endomorphs have an incredibly hard time trying to lose body fat. Endomorphs Can Lose Body Fat at a Quicker Rate Utilize Carbs on Training Days but Limit Them on Non Training Daysīelow are three advantages of being an endomorph that I feel are not only overlooked, but in most cases not even considered at all when it comes to developing your physique.How to Take Advantage of Your Endomorph Advantage.Endomorphs Can Lose Body Fat at a Quicker Rate. ![]() In this article I’m going to instead focus on the advantages that endomorphs have when it comes to building a physique and show you that with some minor mindset and habit changes that you can quickly start to improve your physique. It’s common for people to look at their own specific characteristics and only see or focus on the negative aspects when in reality the positives can far outweigh them if you change your mentality and really look to improve your physique.Įndomorphs are quite possibly the worst for this and that is because the tendency to easily gain body fat alongside a low tolerance for carbs can be highly demotivating when trying to improve your body composition. ![]() It’s also quicker to lose body fat than to build muscle so you can improve your physique in a shorter space of time. They can build muscle much easier than the other two body types but this comes with a tendency to store much more body fat.Įndomorph advantages? It’s easy to look at the disadvantages of your body type but endomorphs have plenty of advantages, a higher fast twitch muscle fibre makeup and a dense bone structure means they can build strength and muscle mass quickly and easily. Mesomorphs are typically considered to have the best genetics when it comes to physique development, they can easily build muscle while still minimizing the amount of body fat they put on.Įctomorphs (what I’d consider myself to be) often have long limbs, small joints and a narrow frame, they have a perceived faster metabolism so don’t put on fat as much but also have low levels of muscle mass and struggle to build muscle.Įndomorphs are typically described as having rounder body types, a larger and more dense bone structure, wide hips/blocky structure and have a low tolerance to carbs. Though it’s also true that to some degree you will have a combination of all factors due to how unique each and every one of us are. There are three general somatotypes (ectomorph, endomorph and mesomorph) and the majority of people will be able to relate to a specific type based on their own individual characteristics. For quick reference, an endomorph is a somatotype which is a general characterization for a person’s physique. If you are reading this then chances are you already consider yourself to be an endomorph.
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