易胖体质该如何饮食.pdfVIP

ENDOMORPH: HOW TO EAT The endomorph body type is generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat. Typical traits of an Endomorph: Soft and round body Gains muscle and fat very easily Is generally short and “stocky” Round physique Finds it hard to lose fat Slow metabolism When it comes to training and eating endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat, not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Supplements may not be needed, except as meal replacements, as long as the person has a high protein intake diet. TO GAIN MUSCLE With such a slow metabolism the endo needs to ensure that no meals are skipped and that they all have the correct proportion of protein, carbohydrates and fat. By not skipping meals it ensures the metabolism is as fast as it can be. When meals are skipped the metabolism will slow to preserve body stores. Keep the fire burning by eating every three to four hours. The endo will have to ensure that carbs are eaten early in the day and tapered off, as detailed in the Descending Daily Carbohydrates article. Starchy carbs in the morning, vege carbs at lunch and only salad and protein at dinner. An alternative to this, when the endo is in a fat loss stage, is the carb cycling method. For anyone to build muscles the body needs to be in a positive calorie state, but the ratio of nutrients is critical for you to ensure muscle gain and not fat gain. That means that there has to be an excess of calories available, above the daily requi