The program of trainings for an endomorph on weight loss

One and all people want to look attractively and sexually, paying a craze on sport and a healthy lifestyle. Elastic suntanned bodies and beefy forms shine from screens and covers of show-windows.

But, first of all, the beautiful body is the lot of work over itself demanding endurance and will power, especially if you are an endomorph — the person inclined to completeness.

Who such endomorph

Endomorph — one of constitution types described by the American psychologist William Sheldon. As the speech in article will mainly concern men, we will describe this type on their example. Men endomorphs have womanly rounded shapes of parts of a body, pokatisty shoulders, large broad frame, short hands and legs, a big trunk and low growth.

The organism of an endomorph accumulates thick layers of fat at the expense of the slowed-down metabolism. In this regard it is heavy to this type to trace muscles and a relief on a body. Despite this, this type most quicker gains muscle bulk and more all are hardy to power trainings.

Whether you know? The clean endomorph in the nature meets seldom. More than 70% of representatives of this type are mixed with other somatotipa — ektomorfy and a mesomorph.

Training purposes and correct approach to a training

The secret of success consists in distribution of programs of trainings to a set of muscle bulk and combustion of fat as two of these processes are not comparable and contradict each other. Experienced trainers advise endomorphs at first to make the program on a set of weight (as without fat savings weight will not grow), and after to be engaged in drying (for combustion of fat and reduction of weight at the expense of what the relief will appear).

The effective training will consist in frequent power loadings with a large number of approaches (not less than 5 times) and short breaks in 50–60 seconds. The speech, first of all, goes about anaerobic trainings — in the hall, with general exercises: raising of a bar, dumbbell, moves weights, bars, press, draft, etc. Many trainers argue on efficiency of aerobic trainings — jogs, aerobics, the exercise bike, etc., heart of an endomorph is not ready to intensive cardioloadings.

On each muscular group it is necessary to distribute 5–6 exercises with high intensity. It to force to disperse fat and will promote a portrayal of reliefs and muscles. In general the training has to last 50–70 minutes.

Important! It is necessary to distribute correctly load of small and big groups of muscles therefore hands need to be studied separately.

Features of catering services

No program will be effective without healthy nutrition, food of endomorphs has the features. The slow metabolism is peculiar to this type, it means that it needs to be accelerated. For this purpose meal needs to be distributed on 6-12 stages in day. The more the number of meals, the quicker will be a metabolism. It will lead to the fact that the organism will not need to lay fat in store as it was earlier. At the same time individual daily calculation of calories which need to be distributed on all approaches is important.

Important! The number of calories has to equal to the level of energy consumption. Not to exceed and not to underestimate it. Otherwise all efforts will be nullified.

Decrease in consumption of carbohydrates and increase in consumption of amount of protein is peculiar to endomorph food at big power loadings — up to 2 g on 1 kg of weight. In the first half of day we place emphasis on complex carbohydrates, in the second — on proteins, fats, cellulose and a protein.

Sports food has to serve as obligatory addition, it can be geyner, protein cocktails, vitamin and mineral medicines and zhiroszhigatel.

Approximate program for weight loss

The approximate program which has differences for the people who only began to train, and for already experienced athletes can help with occupations.

For beginners

The training of beginners has to take place not less than 3-4 times a week. Its program can look as follows:

Beginners to endomorphs need to include aerobic trainings in the program. They can be done in the morning, prior to the main training, as a warming up. It can be run, jumps on a jump rope, a cycle training, aerobics, etc.

Whether you know? In Ancient Sparta the athletes for formation of a beautiful body as cargo used a calf which was backed. The calf became more adult, the more there was cargo. In modern trainings it modulates gradual increase in power loads of the athlete.

For advanced users of gym

Experienced athletes endomorphs demand a bigger power loading. The training has to repeat each two-three days. Breaks between approaches decrease, the general duration of a training increases up to 120 min. The standard program can look so:

Pay attention to sports food for weight loss: for women, for men.

We focus attention that these programs are approximate, they have to are formed the trainer individually and are corrected in the course of the trainings. And also the program on weight loss and drying will be effective only in case of holding of special diets.

Features of trainings for endomorphs: video Thus if you treat endomorphs - it is not an occasion to lower hands and to do nothing for the sake of own health and attractive appearance. You are inclined to build up most quickly muscle bulk, and at healthy nutrition — to take beautiful shape and a relief.

The main thing is not to forget that success of training programs will consist in distribution of the main load of big muscular groups, in repeated approaches and short breaks between exercises, in frequent meals in a small amount.

Learn how to make a diet and the program of trainings for drying to the man.

The feature of training programs of an endomorph is also that at first weight is increased, and then exercises on combustion of fat follow. Set the purpose — and success is guaranteed!