Endomorphs generally have a sluggish metabolism. Although they can build muscle, they tend to battle with losing fat. Endomorphs are generally big boned and well rounded, with narrow shoulders and high leves of body fat.
By utilizing the P.N.S cardio and weight training system developed for Endomorphs, we are positive you will achieve your mesomorphic state at a rapid rate.
This programme will help you to lose fat and maintain your muscle mass.
|DAY||MUSCLE REGION||CARDIO ACTIVITY|
|MONDAY||CHEST, BICEPS and TRICEPS||followed by cardiovascular training for 30 min.|
|TUESDAY||ABS||followed by cardiovascular training for 45 min of H.I.I.T.|
|WEDNESDAY||LEGS: QUADS, HAMS and CALVES||followed by 20 min consistent cardio|
|THURSDAY||ABS||followed by cardiovascular training for 45 min of H.I.I.T.|
|FRIDAY||BACK, SHOULDERS, TRAPS and CALVES||followed by 30 min of H.I.I.T|
|SATURDAY||Some from of light cardio for 30 minutes|
As an endomorph your body type will try to get the better of you every time, but through the P.N.S training and cardio system, your hard work and with the diet you too can move towards the mesomorph body type.
The training here consists of weight training 3 times a week and intense cardio 6 times a week always followed after weight training.
With weight training, which should be completed first, limit yourself to 2 light warm up sets and 4 working sets for each body part worked.
With your warm up sets use a weight that is heavy enough to induce blood flow but not heavy enough to fatigue the targeted muscle.
Start the first set at approximately 40% of your max weight, pyramiding up at 5% increments aim your rep range between 20 on lighter sets and 15 for heavier sets. Only rest long enough to catch your breath. Move quickly through your sets keeping your intensity up burning the most possible calories and hence fat!
The cardiovascular training will be done in the H.I.I.T style, in order for you to lose the most amount of body fat in the shortest time. Continue for a full forty five minutes. On your Saturday away from the gym perhaps go for a brisk walk varying your pace in the H.I.I.T manner.
H.I.I.T stands for High Intensity Interval Training and has been proven to be the most efficient at burning the most amount of fat in the least amount of time. To determine your intensity levels, first establish a level that is at 65% of your Max heart rate.
To determine your heart rate – subtract your age from 220 (males) or 226 (females).
Stay at that level for 2 minutes, on the next 2 minutes increase the intensity level to 90% of your max and hold it there. At the end of another two minutes come back down to 65% and recover for further two minutes. Repeat this sequence for the prescribed duration.
You can use the stationery bike, elliptical trainer, the treadmill, the stepper and the rowing machine at different occasions to minimize boredom.