If you’re endomorph like me, you can’t just lose fats through cardio alone. I’ve been doing hiit and other intense workout but the best thing i did that made me lose fats is weight lifting, intermittent fasting with high protein low carbs diet. It will takes months to shed that extra fats, focus more on your nutrition because there are no shortcut for us endomorphs
Exactly. You got to mix it up. I am losing weight fast and it is cause of that. I do body weight exercises, weights mixed with some cardio HIIT, and long distance walking and 50 lbs weights and I am getting fit quick. I also workout while in ketosis.
Absolutely agree that's what I've been doing for months and have seen so much of a change. HIIT with weights and alternate my protein and carb days have given me the best results.
Tip 1: workout timing and cardio duration Tip 2: run or jog. Tip 3: weight train then cardio Tip 4: 45 minute cardio atleast per session 5× aweek Tip 5: Intermittent fasting Tip 6: apple cider vinegar Tip 7: get to bed at the same time, avoid caffeine, avoid alcohol Tip 8: get enough of fiber Tip 9: plain green tea (egcg) Watch full video though!
I lost 20kgs =44 pounds in 2.5 months and I used to do 20-30 mins running, 40 minutes eleptical, 60 crunches , 30 leg raises, 40 squats. I also stopped eating potatoes and consuming sugar. I used to eat a lot of fruits and drink green tea. I got down from 74kg to 54 kgs I am an endomorph.
Wow it's taken me damn near 3 to shred off 15 ugh! Buuuut I havent been working out I wont lie. Eeeeek I know I need to! I figured chasing around my twins all day and cleaning laundry and so on would be enough 🤣 yea right! I'm old now and my body doesn't like me !
In my experience, i never had to run. I do fast paced walking and that keeps your heart rate in the "fat burn" zone rather than getting to the cardio zone. It is much more realistic for me to walk fast than to run and guess what, IT WORKS.
You don't have to go fast. Try going long. I started out at only 2 mph but would walk for up to 2 hours. I worked up to 3 mph as my thighs slimmed down and weren't rubbing so badly, but that's it. I've hurt myself trying to do 4 mph. I lost 60 lbs. and just want others who can't go fast to know that they can get results by going slower but longer.
YOU MUST DO! - 45minute cardio 5 days a week! - Intermittent Fasting - Eat from 12PM to 8PM only and eat lots of Fibre! - Drink Apple cider to help with stress! - Drink Green Tea 3 times a day! Me: Curled up in the corner CRYING! 😭😭😭 Me 2 minutes later: SNAP OUT OF IT BITCH - GET TO WORK! 👊👊👊
@@corally2550 I don't know about anyone else but personally I don't eat breakfast in the early hours of the morning. As a child I use to get very painful tummy aches after eating breakfast so early in the AM. I know that breakfast is considered the most important meal of the day, however if it causes me pain in the morning, I will avoid it at all costs. My breakfast generally will start in the afternoon, with my work hours and break times, meal times after 12pm works best for me. I finish eating about 7:30pm at night. I'm generally still full right up until lunch the next day.
can definitely relate to the no breakfast thing. Sometimes I can eat breakfast but only after I've been awake for hours and as long as I'm not planning on working out after (learned the hard way lol)
Good thing about being an endomorph is that you get muscles with so little effort, I’ve always been pretty strong for my size and had muscles when I didn’t even work out much.
Ohh you're right lol 😅 I got them confused. Im more of a meso-endo tho bc my body also has a set weight (I'm not fat, but not thin how I'd like) and i struggle to lose weight...??? So idk i think meso-endo
1. Fasted cardio minimum 45 minutes 5 days a week 2. Intermittent fasting minimum 12:12. 16:8 is more advanced 3. For hormonal imbalance problems, get ACV supplement 2tbsp morning and night ; avoid caffeine and any stimulants ; high fiber intake 4. Drink green tea
She recomend you give up coffee ONLY if you have hormone problems. Not every Endomorph has hormone problems . If you dont have hormone problems then keep drinking your caffeine
Giving up caffeine works. Also the Auto Immune Protocol diet for anyone with any auto immune condition (Hashimotos etc). Also she should mention to eat meat...
If you are a teen, I recommend to NOT do intermediate fasting, especially if you go to school. You need that extra energy you get from a HEALTHY breakfast while you’re actively growing. I found myself getting tired and eating too much when meal time came. Just skip on the cereal and make sure you have a good protein, veggie/fruit-filled breakfast before starting your day ❤️
Yes. Teens’ brains are still developing, your hormones are stabilizing. Do not cut out healthy fats or good carbs. Eat those veggies and protein, get healthy fats for your brain and hormones!
I am an endomorph who has always been curvy but very fit and healthy. I went through a 2 year period of CRONIC stress and anxiety and completely threw my health and hormones out of wack (no period for almost 8 months in a row) it caused me to gain 50lbs in 2 years. I went from a size 4 to a size 12 in 2 yrs. I am finally, 2 yrs later, able to manage and work through my stress with therapy. I am going to begin implementing these steps and taking my life back!! I will update for anyone needing motivation. I went from 150lbs to 198lbs in two short years, my goal is to get back to my former weight. Thank you Gauge Girl for giving the honest truth about weight loss ❤️
Thanks do update me... I was at 170 after my second kiddo. But during the start of 3rd pregnancy, I lost too much weight about 25 lbs maybe more. After the delivery I went to 148 from 168 that I got during pregnancy. But now I'm at 173 eight months postpartum. Stress was one of the obvious reasons with Covid and three kids at home all the time. I'm trying to get into a work out routine not too tough. Very light here and there that I can manage during a day with three kids and my hubby. I'm 24 and do want to have my pre-kids look. Please do update me on how it goes for you.
I'm an Endomorph. I did IF 18:6, worked out 3 times a week with Jillian's 30 min Kettlebell workout in a very lazy manner might I add, and ate semi-clean. I lost 20lbs in 6 weeks.
@@gcnd5523 No. I used to be a dancer, so resistance training is done first to preserve our energy and enhance areobic endurance for jumping and acrobatic moves.
Long distance WAKING is way better for your hormonal balances than long distance RUINING. In fact long distance running for long term has been shown to do damage to your hormonal balances and therefore damage your metabolism. Especially for us women, and more especially when we get into your 30’s and beyond when you’re peri menopausal, and menopausal. Long distance RUNNING may give you results at first but your more likely to suffer from metabolic damage down the road and lose precious muscle tissue amongst a host of other health problems, take a look at the science and anecdotal testimonies of those that have been doing it for LONG TERM. Lastly long distance walking, sprinting and lots of strength training moves are primal movements for humans (meaning they are movements humans have been doing since the beginning of our evolution) so you probably wanna stick to those types of exercises. However long distance running is not a primal movement.... just sayin.🤷🏽♀️
I am an endomorph, I was heavy, lost the weight got super fit. & then life happened & I gained it all back. Now on my journey to regain myself & my self esteem. I’m revisiting everything I learned before for the maximum effect in a shorter timeframe than last time since I’m already familiar with the training style just needed a review. I started this past Sunday (August 30th) & as of Wednesday I’m down 5lbs of water weight. I’m very motivated, I know I can get there as I have in just the past couple of years. Happy new you to whomever is just starting or getting back out there.
Right I didn't agree with a lot of what she had to say. Spinning works for me. I do Hiit on my spin bike and it works like magic along with Omad and metabolic confusion
Actually steady state works better for us because you can't do HITT everyday and we need alot of cardio. Once i slowed down and started doing steady state cardio the weight started to fall off!
Totally agree! When I was only doing steady state cardio, I was losing fat but I was also losing muscle and getting flabby, with HIIT cardio, I'm losing fat but I'm not losing muscle, plus i don't have to do HIIT for an hour or more to see progress. Another thing i disagreed with her on is caffeine, caffeine in moderation can boost your metabolism
I'm an Endomorph I really need to lose weight 1. Cause of Health 2. I'm sick of looking the same ever sense 8th grade And 3. I just wanna wear crop tops and bikinis
What worked for ME: my trainer told me to get on the treadmill, put it on the highest elevation level. It doesn’t matter if you have it on a low speed, and ‘hold your a** ON!’ I ate cleaner, more protein and less carbs… didn’t eat after 7pm. Increased my water intake. It worked. 😉 It really isn’t this complicated.
This is how I lost weight too. I aggressively walked everyday. I only ate meats veggies and fruits. A gallon of water a day. Im about to get back to it.
Funny, because I kind of did intermittent fasting and 45 min of walking every morning and lost 20 lbs! And, I was just walking my neighborhood and a portion of it had hills! I started doing hiit workouts with weights, which was like doing damn cardio, and I gained weight! I’ve had a recent injury and can’t do that anymore and I lost seven pounds! I’m still doing cardio and weights…just lighter weights! I’m going to give barre a try! Plus, I’m in my latter 50’s and I really believe all the hiit training and hardcore stuff had my body releasing too much cortisol!
Naomi Kinyanjui you can do 25 x don’t force yourself do what you know you can keep to. If you’re doing 25 making sure you increase the level and work even hard during that time
I would have put intermittent fasting as number 1 for endomorphs. I eat less food AND less often as a priority for my body. I stay active with strength and cardio 4 times a week. I just walk lot the other days. I no longer need to over-exercise because I focus on IF 16-18 hours a day and nutrition. It has helped my hormones too. Nutrition and IF are the KEY for endomorphs. Wish I would have known this 20 years ago. Wasted a lot of time with trainers and bad nutritionists for YEARS. Thank God we now know about fasting and good food. I am so much happier.
@Radhika Mehrotra 36hr fast is so unnecessary unless its religious based. i do 18;6 most days and 16:8 like twice a week. eat carbs and work out 5 times a week
Radhika Mehrotra I don’t do long fasts. I do daily INTERMITTENT ones. 16-18 hours most days. I also do 13-14 hour fasts about 3 times a month. Every now and then 20-21 hours. As a woman, I need to respect and honor my hormones. If I get hungry one day before my fast ends, especially if it is around my period, I eat!!! I try not to use fasting as a punishment or a quick weight loss solution.
Stella Marina Hi! I personally do not drink coffee, but I do drink caffeinated green tea during my fast in the morning. People I know who do drink coffee have it Black, high quality and with nothing in it.
Tips - workout timing and cardio duration. Key is u need to make sure ur not doing the spinning. Do running/jogging. It is the most slimming. - Do weight training before cardio. Bc first 20min of weight training does not contribute to fat loss. Minimum of 45 minutes of cardio 5 times a week. - include intermittent fasting. Can control ur eating. Do 12:12 - problem: hormonal balance. Body can’t create enough insulin. 2 tablespoons of Apple cider vinegar in the morning and in the night. - go bed same time every night. No caffeine or alcohol. - get enough fibre - drink green tea. Excellent and boosts fat loss, 3 cups a day.
I started intermittent fast a little over a week ago with the 16:8 schedule. With minimal workout I’m down 3lbs already. I don’t eat less but I do try to make smarter choices. And I’ve started drinking green tea in the morning as well. Definitely going to add more cups throughout the day. We can do this ladies!
AFTER HEARING ALL OF THESES I GIVE UP!!! ITS TOO MUCH SACRIFICE LIFE TOO SHORT TO BE PERFECT! I LOVE TO EXERCISE, COOK, I DONT DRINK OR SMOKE I WILL STICK TO THAT!
Endomorphs got severely ripped off. I didnt like anything I heard LOL but I'm willing to try anything. No alcohol, train fasted, no caffeine, first 25 min of cardio doesn't count JESUS!!! *sigh* not fair lol
Your metabolism increases throughout the day though even if you did 25 min cardio (ie I imagine there’s some fat being burnt) now whether or not that’s enough for an endomorph I really can’t say
You can walk 4 miles in a fasted state daily instead.... I’m surprised she didn’t advise that simply walking long distances is just as effective as running for 45 minutes.
There's another advicer, a damn gorgeous guy on Facebook specialized on the body type diet and according to his experience with thousands of clients long cardio especially do not work with endomorphins, neither avoiding everything but balancing the intake so that you fool your body to keep up with the maximum burning of calories. Short intense HIIT and power exercises work much better than spending hours on the street without seeing any results.
I’m 14, 215 pounds, and have no clue to where to start in terms of losing weight. My family has been mad at me since I was 11. But they’re all naturally thin without any dieting or exercise. None of them are an endomorph like me. So they don’t understand. Since they’re all naturally thin, they judge me and embarrass me. I have no support. I just feel like I’m all alone with no help.
GIRL SAME. I’m 14 and my highest weight was 210. Right now I’m 198. I have lost a good 10 pounds. What I suggest is walking. Walking is key and having a decent diet. What I’ve seen that works the best for me is cutting most sugar. Now I know that’s hard. But try to have the recommended amount of sugar if your really are a sweet tooth. This helped me hopefully it can help u
I know how you feel. Do NOT give up hope and DO NOT STOP STRIVING FOR HEALTH! I was extremely overweight as a teenager, and it made me want to die. I saw a dietitian who gave me a meal plan and I followed it working out three times a week for two years and I lost the excess weight I was thinner than I ever thought I’d be. If you were to tell me that I would reach point in time where I would be comfortable in my body and happy with my figure, I would never have believed it. Be gentle with yourself. Someday you can be in a place where you love being in your skin. You are not alone
WOW I lost over 80lbs at one point doing everything you mentioned in this video. Expect, I did HIIT workouts instead for cardio. I am Carb sensitive but I loveee it so much and that’s how I gained ALL of the weight back. But I can assure to you that everything you said works like magic.
@@deredd I can assure you (personal experience) that a 15-20 min HIIT does much more than 45 cardio. I lost around 12pounds and almost 3 in off my waistline in 4 months without going to the gym or following any specific diet. Just eating as clean as possible and working out (mostly HIIT short super intense workouts) 6-7 days a week. Also it is much more important what you eat than the length of the workout. A bad diet kills all the effort. Hope it helps
Giving up carbs completely is not sustainable. Everyone body is different. I wouldn’t give up good carbs. Once you start eating them again you will for sure gain everything you lost right back. Finding out what works best for you is key.
@@Love12464 exactly. It's not about giving up carbs as a whole, it's choosing the right ones, avoiding refined sugars as much as possible and watching your portions. My diet has always include quality carbs -besides those from fruits and vegetables- like rice, pasta, whole wheat or grain based bread, etc., and it works perfectly. If I eat them like it was my last day on Earth, or get my carbs from desserts, of course I'll gain wait, otherwise, it's all good
amenda916 mainly string beans (maybe you call them green beans), cucumbers ( about a half of a large one every time), carrots and satueed or baked chicken breast. On most days I eat a cup of bulgur ( boiled in water, salt and turmeric). Flavoured tuna ( Thai chili) when I run out of chicken breast. I live in Jamaica so I get Jerk Chicken Breast and steamed cabbage and carrots from take out places. Nothing too complicated. Find veggies you love. I wish I could’ve had salmon & shrimp but I was in college and it’s kinda expensive here.
amenda916 oh and the hiit. Tried doing the JumpRopeDudes videos but I wanted to set my own pace. Downloaded an interval timer and set it to 30 seconds on 10 seconds rest and did that about 20-30 rounds. Go hard during those 30secs. Which equaled 20-45 mins depending how many times I paused it out of exhaustion. Some rounds I skipped all together but I tried my best to complete atleast 20. Then did some abs. Recommend Chloe ting ‘ abs in 2 weeks’.
@Nisa, you're a life saver girl👏👏😭😭I almost got rid of my jump rope...I'll download an interval thingie app... I'm doing Chloe Ting's hour glass challenge and the slim thigh challenge... hopefully I'll be fine coz that hourglass challenge works on my back so bad😅😭
My tips: Food: Try getting a smaller plate and minimising how much you eat if u get a SMALL PLATE it tricks u to thinking u are a lot switch out rice if you eat that everyday Water: 8 cups of water how I do it I get a water bottle that is the same as drinking 2 cups I bring it every where around e to have a sip drink 30 minutes before eating or right before you eat it can make you CONSUME LESS FOOD. Yoga: Every morning if you CANT GET OUT OF BED THEN put your alarm away from you so u have to get up and get it try early in the morning cardio bring a cup of water while Music: Music is great to keep you motivated and gets u in the mood maybe listen whilst running with earphones even doing yoga and normal exercise. Exercise: Whatever you want to do for exercise is fine running boxing but make sure to stretch before it helps ur muscles remember if ur heart beats that means your doing well same with sweat Food again: Don’t take out meat or fish but try eating it less and switching and bringing vegetables and fruits in remember different NOT 5 Apples in one sitting in fact I shouldn’t be eating that in a day take varieties. SlEEPING: A good 8 hours is enough time to sleep sleeping right after eating is not good as the fat is stored Ty hope u liked it!
Actually your advice works. You are straight forward no sugar coating. I am dropping weight! 1. I do low calorie low carb intermitted fasting 2. I try to do 45 min steady state fasted cardio every other day. I am trying to work up to 5 days a week. 3. I do full body beginner weight training circuits 20-30 min 3 days a week. 4. I drink ACV twice a day. It works for now.
Thank you for this advice. I’m 40 years old, 5’00”, apple shaped endomorph. Losing body fat now versus when I was 20 years old is so freaking difficult. Especially around my abdomen. To be honest, exercising isn’t the hard part for me. It’s the food. I’ve been doing cardio only in the morning for 15 minutes and that’s it. So definitely going to try your advice on the strength and cardio mix. Love you and your channel.
When I was young it was also easier for me. I generally cared more about what people thought of me and I was more motivated to eat 1500 calories a day. Now I'm in my 30s and I would rather just eat the extra chia pudding with yogurt and banana, or have another slice of cheesy pizza or an extra energy drink. I don't care anymore. Feeling hungry just makes me even more miserable than it did before.
@@cristinalee6606 It's a body type. Endomorphs are usually hourglass/pear-shaped/bottom-heavy curvy women. In general, these types have the slowest metabolism, and are sensitive to carbs and sugar. They gain weight the quickest compared to the other 2 types, which are ectomorph and mesomorph. Just look it up if you're curious. 👍
My biggest issue with weight loss is my inconsistency 😔 I used to be a runner back in high school, and I was 120 pounds... I've gained about 50 pounds since... I desperately need to snap out of whatever the hell I have going on 😖
Maria Lopez you are okay, no matter what you are beautiful I and a 5’2 and I’m a 13 year old girl and btw I’m using my brothers iPad lol but anyways I weigh 154-157, it changes everyday because of my daily meds for my depression but I want you to know that no matter what you look like,no matter how you dress you are still going to be beautiful because it doesn’t matter what is on the outside it matters what is in the inside~Katie
Riight.me too...I was soooo athletic pre baby...skating, clubbing/dancing, basketball playing, track running, swimming, Riding horses, hiking...now...a lil bit of nothing with a side of 3 days of walking 1 mile per week...where is the snap the hell out of it button or switch or lever or pedal???? I seem to have misplaced it...is it in the river? Ugh 😕
It's pseudo- science and not real. Don't trust fitness "professionals" who use it as base for fitness/nutrition plans. Calories in and calories out and the balance thereof is all that counts for weightloss
Running helps to slim the legs and glutes. It's more effective to weight train before cardio. Should run for a minimum of 45 minutes for 5 days a week. Also you should try intermittent fasting. Avoid alcohol caffeine to avoid hormone imbalance. If already have hormones imbalance and nutrition deficiency add more fiber and green tea.
Tips • slow metabolism • workout timing , outdoor jogging • jogging till you sweat it out * Weight training after * Exercise takes 20 minutes to turn fat to fuel * 45 minutes cardio before hand * Less weights * Train daily * Eat at certain times of the day for insulin • eat 3 meals a day • good night sleep • no more caffeine , green tea * more fibre 50 grams of fibre * green tea metabolism * 45 minutes a day training
Thank you, I’m an endomorph and I’m currently trying to shed fat! These videos are helping so much! I’m printing my shreds so that I can start following those again too 😬👏🏼
This is just so helpful for me and all us endomorphs family. Because its like whatever we do its just too hard to lose fat! I love your videos, to the point and with all the just essential scientific facts where we can understand whats actually going on inside our body chemically💛 Will definitely try all this, lots of love!
Thank you SO much. Spent so long feeling like its all hopeless but you've explained it all so well so I feel a bit more prepared now to really try and lose fat. Thank you - its so much better when you understand whats going on
@@SakuraSakamoto not yet, I actually didn't follow intermittent fasting for more than a month,not exercising as well, I would have to see this video again for inspiration and I am thinking of taking things slow, and moderately change my diet this time
This is an amazing video. I've been consistently watching Christine's video. But this one.... By personal experience, the scheme that she presents here is actually what had helped me to drop some 7 kilos in the past, despite my low metabolism and hormonal imbalances. It is amazing ! Thank you so much!
This is all true! Started IF 14hrs-16hrs, weight training for 30mins, jogging for cardio 30mins, caloric deficit with high protein and moderate carbs. Only 3 weeks in but I'm starting to see small changes in my overall body fat.
I'm an endomorph and I've lost 21 pounds in 3 months walking 3 h a day! I drink coffee with no sugar, I eat normally and stop eating before 6pm. I drink 3 l water and I have never been an obese, just a medium size. So you experts scientists and so forth are not always right!
You're still doing what she said lol i don't what you're saying because coffee black is fine for the most part, she should of emphasized on the extra sugar and milk being the worst part and it also depends on how much coffee you were drinking. You still did a bunch of cardio by walking and fasting. So i stil don't get the angst in this comment
I lost 62lbs on my own. I have more to go about 45 and I always come back to this video for motivation. I'm highly motivated right now. I will be thirty soon and I wanna be "30 flirty, thriving and fabulous 🎉🎉🎉🎉"
I started eating only between 4 pm and 7 pm and the weight is coming off SUPER fast!!! I also walk 2 to 4 miles a day. I stay in ketosis for a very long time and some days I just stay on keto. I have also realized weight bearing exercises are great for us. I work out and so cardio when I am in ketosis or deep in my fast. 😊
You are an angel! After bouncing back and forth with my body shape even I exercise 6 days per week, it’s a lot of frustration that my body doesn’t slim down much at all by following others exercising program, and finally you give me the best advice that I can understand more what I should do best for my body type! Thank you so much 😇😇😇
I'm an endomorph and I did spinning for a year and was the slimmest I've ever been. So I love everything here but disagree with having to run. I hate running
Eye of Krena I think it could be finding what works for you cause not everyone is the same. It’s helpful to know that biking works for someone else too.
This was the most useful video I’ve watched about endomorph workout. I honestly didn’t have any idea why I didn’t lose any weight by doing cardio, but now that I do 25 extra minutes of it I already see the results! 8 lbs down, 5,5 more to go! my weight.. when I started: 127 lbs now: 119 lbs goal: 114 lbs
This has got to be one of the best videos I've watched covering tips & information regarding weight loss/diet/exercise! Seriously, no condescending talk, just helpful insightful info, definitely knows their stuff.
Well... being on quarantine and all...45 mins of running should be a good way to kill time. 🔥 Also me: Christine... 45 mins though?? For 5 WHOLE DAYS A WEEK!! 😩😭💔
running is not for everyone..I have a pinched sciatica and last time I went jogging, my knees hurt. I have had some success with jillian michael's 30 day shred..but even with that my back started hurting. It was very effective in a short amount of time really. But I also ate clean.
This is so helpful, I was really confused on how to get my diet and workout planned out but you basically answered all my questions in this video, I feel like I’m ready to go. Thanks!
OMG same. My personal trainer works me like a dog for 30 mins then tells me after to go do cardio machines at level 4 or 5. I'm like I cannot, I'm dead. I have no more in me to do it. I just put the level down to a 2 and do what I can but I be dyingggg
ur the best weight loss coach with the proper knowledge for every weight loss issue and the specific details are incredible learned so much in one video more than i have from watching 10 weight loss videos
OUTSTANDING! You are very knowledgeable. I have 4 kids ages 6,5,3, and 6months. After the first 3 kids this was my go to for post party workouts. After my 4th child I realized I'm not losing weight as fast as I did before so I decided to look up my body type. Your video gave me reassurance that I am doing the right thing, and gave me insight for a high fiber diet. Thanks so much
You had me all the way up to when you said no caffeine! 😂😂 Lol no, seriously, I think that as I’ve been watching your videos, I appreciate more and more the realness factor that losing weight is not just a task to do until I “reach” my goal weight. You simplify stuff to the point that I am able to understand that these “tips” will change my body dramatically, and for the long run. So I could be 40,50,60 and these are lifelong advices to benefit me for life! Thank you for sharing your passion with us!
Yes! Same here. I ate more protein, less complex carbs, cardio and lifted weights and lost 60lbs. I didn’t fast, didn’t do that apple cider vinegar thing. It has NEVER been proven to do anything but erode the enamel off your teeth and give you stomach ulcers. I still had my coffee every morning. So really, none of this matters. I don’t think it’s necessary for alot of people
Thank You so much Christine. Honestly, when I use to jog daily my weight dropped soooooo fast. I hate jogging though 😞but I’ve seen the best results doing that method plus weight lifting.
gaugegirltraining running? Really? I despise running. I feel like I can’t catch my breath and like I’m going to pass out and that’s in the fist 2 mins 😩😩😩😩😩😩😩😩 how about walking? 😁
am an endomorph and when i was about 6-11 years my body was really big almost obese but through hard work i have lost a lot of weight i even have a collarbone i really want to tell someone to work hard don't stop always remember your goals. i clicked on this video cause i want an hourglass figure
A lot of tips you provided were hard for me to hear but I TRULY need to do if I want to notice a change (ex. Running for a minimum of 45 minutes😭😭😭) Thank you for keeping it 100%. Once I get over this cold, I’m hitting the ground running (literally🥺) for my HEALTH 💯😊
Great video! I was always an ectomorph until my thyroid went bonkers with Hashimoto’s. This was very helpful and so true. I go to the gym 3 times a week, and do weights and biking. Whenever I have truly lost, it’s been while running. Even just 20 minutes of running works for me.
I have Hashimotos as well. The Auto Immune Protocol diet (AIP) has been working for me. My weight used to fluctuate heavily, easily going up, but 3 months on largely AIP I've been able to shed weight a lot more easily... It's not even about weightloss but healing leaky gut which is the cause of auto immune conditions. Unhealed, one can develop other AI conditions as well.
Thank you for this tips. I've been doing it wrong.. I couldn't lose weight effectively for past 1 year. now I understand why. Now gonna restart and try again!! So excited to see the result in 3 months.
Try drinking a teaspoon of hyaluronic acid with a glass of water. You can find the powder on Amazon. It's so good for your joints and helps things run super smoothly
This makes so much sense. I have been doing Jillian Michaels 30 day shred and the workouts are only 20ish minutes of hiit - 3 minute strength, 2 minutes cardio, 1 minute abs. Did it for a whole month and also tracked my calories on my fitness pal and didn’t lose any fat.
Same!! I wasn’t wearing my watch and once I started I only burned 90 CALORIES 😩 Even though I felt so tired and couldn’t stop sweating. I thought it was broken, but it’s just not an effective workout!
So helpful thank you. I already lost 40 pounds but I'm still on a journey to lose at least 40 more. Right now I just can't lose any more weight so it got me quite frustrated. will try those tips out, thank you so much already ❤️
Wow! What a wealth of information. I feel empowered to get started right away. Thank you for making this seem doable! My goal is to lose 30lbs in 3 months.
I am so happy I clicked on your video! I’m an endomorph who also have hormonal imbalances 😩 I’m also going to start my running tomorrow morning as well, I drink green tea every morning and Apple cider vinegar at night but I’ll start to incorporate it in the morning as well.. also I will start doing weights before cardio! I’ve learned so much from this!! Thank you so much!! It’s always been so hard trying to figure out what works for my body type
I’m honestly more confused than ever. Some online trainers say that you need to do mostly weight lifting and hardly any cardio to lose weight and then others say do mostly cardio and a little bit of weight lifting! So someone please tell me, who should I believe? 🤷🏻♀️
Melissa Gutierrez I think it depends on your body and your starting point to be honest. If you have a higher percentage of fat to lose you will need more cardio. As you get the body fat percentage down, you reassess your workout plans and can begin to shift your focus. When I look at the endomorphs who have done a good job at maintaining their bodies, they all do more cardio as compared to other women with other types. They still lift but do require more cardio.
If you think about most personal trainers the training they undertake is usually a one size fits all regardless of sex. You will very rarely see a personal trainer woo the a client doing lots of cardio unless a specific goal. Also, it's boring and most people wouldn't pay to have a trainer watch them for 45 minutes on a treadmill Most trainers do weight training with clients as that's how they have been taught. They will do hypertrophy training which is low reps but increased weight which will help an individual to increase muscle mass- this isn't always ideal for females! Most of the girls you see on instragram doing heavy weight training are ectomorphs or slimmer mesomorphs. The one body type that can see the best results from heavy weight training and good high carb, high protein diet is the ectomorph. This naturally skinny body type struggles to build muscle and gain weight, yet if they follow this type of programme they won't bulk as their body struggles to do this naturally, and they can create more curves if this is their goal. The problem arises when these type of girls advice women on their training. As not everyone following will have the same body type as them. This is where problems arise, girls will watch videos on what I eat in a day, how I train and copy this. This though is not the answer, because you probably won't have their body type or their metabolism. So, you won't get the same results. If you are a classic endomorph who is over weight and you do predominantly weight training and lift heavy- then you run the risk of getting yourself more bulky and looking bigger. This is where females go wrong, they are either following others with different body types and shapes and then wondering why they don't get such great results. A true endomorph who has weight to lose and doesn't want to get bigger arms or gain bulkier thighs has to be more careful than any other body type. Most trainers follow the same format for males as they do for females and this is wrong.
Endomorphs thst need to lose body fat and tone up and don't want to bulk need way more cardio. So- 5/6 days a week of cardio, this needs to be the right cardio- so fasted walking- fast pace, this is not a stroll, use arms too, and don't do uphill walking, dance type cardio classes- Eg, Tracey Anderson, body by Simone, dance body- with the right form of dance you won't bulk up and also you move your body in very different ways to burn lots of calories, those who are very overweight need to be careful of their knees though if doing lots of jumping type exercises. Swimming is also good too. Cardio- simple means it works your heart and lungs- your cardiovascular system! Avoid- stair master, spin classes, running on incline, skipping, trampolining, step classes, body pump, HITT- training with lots of jumping moves- burpees, squats and lunges etc- as again, you run the risk of increasing size in problem areas. Endomorphs more than any body type have to be the most careful with the exercise they do. Most aren't doing no where near enough cardio- which should be at an intensity so that you can just about manage still to chat to someone. For sculpting/resistance- do Tracey Anderson method, dance body- sculpt, body by Simone- Pilates, yoga, barre, body weight exercises or very low weight and increased reps. All of these will help tone up without adding mass, bulking up. Also, many of the people mentioned don't have an endomorph body type, so you won't lose your curves by following their plans, but you will tone up the hard to reach areas well without increasing size. Heavy weight training for endomorphs is risky because it can lead to an increase in size on problem areas eg, if you are doing barbell squats with heavy weights, leg press machine, leg curl machine, any lower body exercise with heavy weights has the tendency to bulk up those problem areas. It also depends on where you store the most fat/muscle too. Everyone is slightly different and we all have different goals. Endomorphs are the one body type that don't actually need a gym if they can do online subscriptions or they can just go to the right classes. Do at home workouts. Diet is a huge key into losing weight though. There is a lot of bad advice out there, most trainers will teach the way they train and do the same for all their clients. A good trainer, will notice the body type and shape of the client and ask their goals as to what they want to achieve.
It depends on what you want to achieve with your body. If you have to engage in excessive activity to drop body fat there may be another issue such as your hormones or the proto call you are using. The status of your hormones matter more than the 3 category body type and/or shape. Keep in mind shape can give you clues as to what may be going on with your body. Cardio isn't exactly sparing to the muscle and a lot of pros use anabolics to spare the muscle when to doing excessive amounts of cardio. You can shorten your rest period and lower your reps as well. Biggest question do you want a more athletic physique or do you want a leaner softer look. I prefer an athletic look for myself...but you may want a leaner softer look. athletic more weights with some cardio/HITT - softer look more cardio, higher reps during weight lifting
My dr told me I had a hormonal imbalance. I immediately started doing research and came across this video. I started following the tips and I lost 22 lbs in 3 months. It’s a slow process (depending on who you ask because I’m in no rush lol) but it’s very effective.
Yeah...I can't run much at all. Bad plantar fasciitis so all I can do is walk until the pain starts to get bad, then stop. Working in a warehouse is pretty much my workout haha...20k+ steps a day.
@@chelseaoates610 try one of those foot rollers they work...be consistent with it like b4 bed or while watching tv just nead the pain loose. I worked it out of my feet. It hasn't returned. Maybe took about a month or so of foot rolling/ massaging my own feet.
Guys please follow all her tips. My nutritionist said the same things and I lost 17kgs in 3 months and 21kgs in 6 months (fat loss became more difficult over time).
My preferred cardio is DANCING!!!! Dancing is not only a great way to get in your cardio, but it also counts as an aerobic/calisthenics workout to help build and tone muscle while losing fat. If you don’t like running, I highly recommend dancing or even swimming! Hope this helps ❤
I no longer use BODY TYPES!! !Watch this video to learn WHY- th-cam.com/video/Qh441gx_gx8/w-d-xo.html
Then why do you still have this video up?
@@rachels.9602 😂😂😂😂Right! So confused now
@@rachels.9602 This confused me too lol
Why? Ok
@@rachels.9602 She didn't want to lose the income?
If you’re endomorph like me, you can’t just lose fats through cardio alone. I’ve been doing hiit and other intense workout but the best thing i did that made me lose fats is weight lifting, intermittent fasting with high protein low carbs diet. It will takes months to shed that extra fats, focus more on your nutrition because there are no shortcut for us endomorphs
Exactly. You got to mix it up. I am losing weight fast and it is cause of that. I do body weight exercises, weights mixed with some cardio HIIT, and long distance walking and 50 lbs weights and I am getting fit quick. I also workout while in ketosis.
How many grams of protein and carbs ?
Hi! What kind of weight training do you recommend?
Absolutely agree that's what I've been doing for months and have seen so much of a change. HIIT with weights and alternate my protein and carb days have given me the best results.
What do u normally eat?
My knees laughed when she said to run
Lol so did my meniscus
My hip and low back said try it🤣
Yeah, my back is still roflaughing. If I'm running, you should probably run too because something is chasing me. lol
@Nia X
Enell. Expensive, but they. Will. Not. Move. Oprah don't lie
Or the second choice if you can't run...jog. is that different? Can I walk really fast?
Tip 1: workout timing and cardio duration
Tip 2: run or jog.
Tip 3: weight train then cardio
Tip 4: 45 minute cardio atleast per session
5× aweek
Tip 5: Intermittent fasting
Tip 6: apple cider vinegar
Tip 7: get to bed at the same time, avoid caffeine, avoid alcohol
Tip 8: get enough of fiber
Tip 9: plain green tea (egcg)
Watch full video though!
😅🤣😭
I'm gonna die with 45 minutes cardio 😂😭 that's my entire workout. or at least 30 mins.
When you're a caffeine addict...
I drink only water and one cup of coffee in the morning, and I still can't loose the last 15 pounds.
Workout 5x a week like 5 days straight or as long it’s 5 days😭
I lost 20kgs =44 pounds in 2.5 months and I used to do 20-30 mins running, 40 minutes eleptical, 60 crunches , 30 leg raises, 40 squats.
I also stopped eating potatoes and consuming sugar.
I used to eat a lot of fruits and drink green tea.
I got down from 74kg to 54 kgs
I am an endomorph.
Shipra shukla thanks for this
Congrats!! That gives me hope!
you gave me so much motivation !!!!
Wow it's taken me damn near 3 to shred off 15 ugh! Buuuut I havent been working out I wont lie. Eeeeek I know I need to! I figured chasing around my twins all day and cleaning laundry and so on would be enough 🤣 yea right! I'm old now and my body doesn't like me !
@@apola333 if I can do it..you can do it too 🤗
I’m going to try these tips starting tomorrow, my goal is to lose 30 pounds in 2 months. Wish me luck guys!🤞🏽😊
Starr Garner let me know you’re doing trying to loose 18 pounds by July 29
Maddy Khentigan omg yes that would be great
lina millan that’s good, I know you can do it👍🏽 keep me updated
Starr Garner yay! Are you on MyFitnessPal?
Maddy Khentigan oh no, is that a app?
In my experience, i never had to run. I do fast paced walking and that keeps your heart rate in the "fat burn" zone rather than getting to the cardio zone. It is much more realistic for me to walk fast than to run and guess what, IT WORKS.
You don't have to go fast. Try going long. I started out at only 2 mph but would walk for up to 2 hours. I worked up to 3 mph as my thighs slimmed down and weren't rubbing so badly, but that's it. I've hurt myself trying to do 4 mph. I lost 60 lbs. and just want others who can't go fast to know that they can get results by going slower but longer.
"Don't hate me, but you're gonna have to drop the caffeine"
*throws phone while hissing*
Jordan McPillowpants same no way I’m leaving coffee she my bestie
😂 😂😂
🤣🤣🤣
Jordan McPillowpants 🤣🤣🤣
Me as I drink coffee watching this video 🤦♀️
YOU MUST DO!
- 45minute cardio 5 days a week!
- Intermittent Fasting - Eat from 12PM to 8PM only and eat lots of Fibre!
- Drink Apple cider to help with stress!
- Drink Green Tea 3 times a day!
Me: Curled up in the corner CRYING! 😭😭😭
Me 2 minutes later: SNAP OUT OF IT BITCH - GET TO WORK! 👊👊👊
🤣
😂😂😂😂
So no breakfast?
@@corally2550 I don't know about anyone else but personally I don't eat breakfast in the early hours of the morning. As a child I use to get very painful tummy aches after eating breakfast so early in the AM. I know that breakfast is considered the most important meal of the day, however if it causes me pain in the morning, I will avoid it at all costs. My breakfast generally will start in the afternoon, with my work hours and break times, meal times after 12pm works best for me. I finish eating about 7:30pm at night. I'm generally still full right up until lunch the next day.
can definitely relate to the no breakfast thing. Sometimes I can eat breakfast but only after I've been awake for hours and as long as I'm not planning on working out after (learned the hard way lol)
Good thing about being an endomorph is that you get muscles with so little effort, I’ve always been pretty strong for my size and had muscles when I didn’t even work out much.
Isn't that mesomorph or meso-endo?
Ohh you're right lol 😅 I got them confused. Im more of a meso-endo tho bc my body also has a set weight (I'm not fat, but not thin how I'd like) and i struggle to lose weight...??? So idk i think meso-endo
This is true actually now that I think about it. I have rock solid abs even though you can't see them
Yeah I tried the abs workout 2 weeks program for like 20 days and I notice that I grew muscles in my arms
Thanks
1. Fasted cardio minimum 45 minutes 5 days a week
2. Intermittent fasting minimum 12:12. 16:8 is more advanced
3. For hormonal imbalance problems, get ACV supplement 2tbsp morning and night ; avoid caffeine and any stimulants ; high fiber intake
4. Drink green tea
To me the hardest is giving up coffee
She recomend you give up coffee ONLY if you have hormone problems. Not every Endomorph has hormone problems . If you dont have hormone problems then keep drinking your caffeine
I tried faster cardio and I’m very curvy, and I found that when I ate it came off quicker 🤷🏽♀️.
Giving up caffeine works. Also the Auto Immune Protocol diet for anyone with any auto immune condition (Hashimotos etc). Also she should mention to eat meat...
So with the 12x 12 your first meal is at 12clock? Ends at 8pm?
If you are a teen, I recommend to NOT do intermediate fasting, especially if you go to school. You need that extra energy you get from a HEALTHY breakfast while you’re actively growing. I found myself getting tired and eating too much when meal time came. Just skip on the cereal and make sure you have a good protein, veggie/fruit-filled breakfast before starting your day ❤️
Omg thank you, I used to do intermittent fasting but I got to know that I have anemia!
But i love cereals on breakfast☹️(I'm 16)
intermittent fasting can work for teens as long as we do it right. my fasting window is from 10 AM to 6PM.
Yes. Teens’ brains are still developing, your hormones are stabilizing. Do not cut out healthy fats or good carbs. Eat those veggies and protein, get healthy fats for your brain and hormones!
wait so eat fruits and veggies for mornings ??
I am an endomorph who has always been curvy but very fit and healthy. I went through a 2 year period of CRONIC stress and anxiety and completely threw my health and hormones out of wack (no period for almost 8 months in a row) it caused me to gain 50lbs in 2 years. I went from a size 4 to a size 12 in 2 yrs. I am finally, 2 yrs later, able to manage and work through my stress with therapy. I am going to begin implementing these steps and taking my life back!! I will update for anyone needing motivation. I went from 150lbs to 198lbs in two short years, my goal is to get back to my former weight. Thank you Gauge Girl for giving the honest truth about weight loss ❤️
Thanks do update me...
I was at 170 after my second kiddo. But during the start of 3rd pregnancy, I lost too much weight about 25 lbs maybe more.
After the delivery I went to 148 from 168 that I got during pregnancy. But now I'm at 173 eight months postpartum. Stress was one of the obvious reasons with Covid and three kids at home all the time.
I'm trying to get into a work out routine not too tough. Very light here and there that I can manage during a day with three kids and my hubby.
I'm 24 and do want to have my pre-kids look.
Please do update me on how it goes for you.
You go girl ❤️❤️
Literally my same story girl, weight and everything! Just a few pounds different! I hope I can finally lose the weight 🙏🏽
I gained 40pds
in 6yrs.
Is that bad.
I've been Sober
For 6yrs. Now my down fall is sweets.
I'm an Endomorph. I did IF 18:6, worked out 3 times a week with Jillian's 30 min Kettlebell workout in a very lazy manner might I add, and ate semi-clean. I lost 20lbs in 6 weeks.
Yay for you! I just realized I’m exercising all wrong by always doing cardio before strength training!
Congrats
@@JKBelle so weight training then cardio? Wouldn’t it burn the muscles?
Did u snack in between?😂 are their cheat days ? Darn it!
@@gcnd5523 No. I used to be a dancer, so resistance training is done first to preserve our energy and enhance areobic endurance for jumping and acrobatic moves.
I started a weight loss journey and saw the biggest drop when I started walking for 30-100 minutes a day.
Long distance WAKING is way better for your hormonal balances than long distance RUINING. In fact long distance running for long term has been shown to do damage to your hormonal balances and therefore damage your metabolism. Especially for us women, and more especially when we get into your 30’s and beyond when you’re peri menopausal, and menopausal. Long distance RUNNING may give you results at first but your more likely to suffer from metabolic damage down the road and lose precious muscle tissue amongst a host of other health problems, take a look at the science and anecdotal testimonies of those that have been doing it for LONG TERM. Lastly long distance walking, sprinting and lots of strength training moves are primal movements for humans (meaning they are movements humans have been doing since the beginning of our evolution) so you probably wanna stick to those types of exercises. However long distance running is not a primal movement.... just sayin.🤷🏽♀️
Same!
Porsche Carmon
I agree 100000000
Walking definitely helped me lose weight. I was also doing Zumba and since I have diabetes, I was on a low carb diet. It really helped me out.
Thank you! I thought it was crazy to walk for an hour while watching movies
I am an endomorph, I was heavy, lost the weight got super fit. & then life happened & I gained it all back. Now on my journey to regain myself & my self esteem. I’m revisiting everything I learned before for the maximum effect in a shorter timeframe than last time since I’m already familiar with the training style just needed a review. I started this past Sunday (August 30th) & as of Wednesday I’m down 5lbs of water weight. I’m very motivated, I know I can get there as I have in just the past couple of years. Happy new you to whomever is just starting or getting back out there.
@Tee hi what are you doing for cardio?
@@thatchicktoy walking & getting ready to increase my activity with jumping rope
Its one more day to make it a year,I hope you were consistent and achieved
*HIIT and weight lifting is MUCH more efficient in weight loss than cardio for the endomorph body style!*
Right I didn't agree with a lot of what she had to say. Spinning works for me. I do Hiit on my spin bike and it works like magic along with Omad and metabolic confusion
Actually steady state works better for us because you can't do HITT everyday and we need alot of cardio. Once i slowed down and started doing steady state cardio the weight started to fall off!
I tried weight lifting on a calorie deficit and I gained 10lbs
Totally agree! When I was only doing steady state cardio, I was losing fat but I was also losing muscle and getting flabby, with HIIT cardio, I'm losing fat but I'm not losing muscle, plus i don't have to do HIIT for an hour or more to see progress. Another thing i disagreed with her on is caffeine, caffeine in moderation can boost your metabolism
I only do HIIT no more than twice a week or I start to gain weight
I'm an Endomorph I really need to lose weight
1. Cause of Health
2. I'm sick of looking the same ever sense 8th grade
And 3. I just wanna wear crop tops and bikinis
I know right 💀😭 all I ask
Facts
I feel you girl
same sis yas i feel u
I felt dat so much 😔😭
What worked for ME: my trainer told me to get on the treadmill, put it on the highest elevation level. It doesn’t matter if you have it on a low speed, and ‘hold your a** ON!’
I ate cleaner, more protein and less carbs… didn’t eat after 7pm. Increased my water intake.
It worked. 😉
It really isn’t this complicated.
This is how I lost weight too. I aggressively walked everyday. I only ate meats veggies and fruits. A gallon of water a day. Im about to get back to it.
Funny, because I kind of did intermittent fasting and 45 min of walking every morning and lost 20 lbs! And, I was just walking my neighborhood and a portion of it had hills! I started doing hiit workouts with weights, which was like doing damn cardio, and I gained weight! I’ve had a recent injury and can’t do that anymore and I lost seven pounds! I’m still doing cardio and weights…just lighter weights! I’m going to give barre a try! Plus, I’m in my latter 50’s and I really believe all the hiit training and hardcore stuff had my body releasing too much cortisol!
100% true!! My best weight loss tool is my elliptical. 45-60 min 5-6 days a week and I saw miracles. That’s a great video
I have to start that, been doing 25min which clearly is nothing. Challenging my cardio this week
No miracles, you worked hard !!! Good job!!
nessie liz thank you so much
Naomi Kinyanjui you can do 25 x don’t force yourself do what you know you can keep to. If you’re doing 25 making sure you increase the level and work even hard during that time
Naomi Kinyanjui instead of cardio, do hiit instead.
I would have put intermittent fasting as number 1 for endomorphs. I eat less food AND less often as a priority for my body. I stay active with strength and cardio 4 times a week. I just walk lot the other days. I no longer need to over-exercise because I focus on IF 16-18 hours a day and nutrition. It has helped my hormones too. Nutrition and IF are the KEY for endomorphs. Wish I would have known this 20 years ago. Wasted a lot of time with trainers and bad nutritionists for YEARS. Thank God we now know about fasting and good food. I am so much happier.
@Radhika Mehrotra 36hr fast is so unnecessary unless its religious based. i do 18;6 most days and 16:8 like twice a week. eat carbs and work out 5 times a week
That’s great, I hope this will work for me 🤞 tired of not seeing results... What’s your opinion on coffee?
Radhika Mehrotra I don’t do long fasts. I do daily INTERMITTENT ones. 16-18 hours most days. I also do 13-14 hour fasts about 3 times a month. Every now and then 20-21 hours. As a woman, I need to respect and honor my hormones. If I get hungry one day before my fast ends, especially if it is around my period, I eat!!! I try not to use fasting as a punishment or a quick weight loss solution.
Stella Marina Hi! I personally do not drink coffee, but I do drink caffeinated green tea during my fast in the morning. People I know who do drink coffee have it Black, high quality and with nothing in it.
What is your meal plan?
Tips
- workout timing and cardio duration. Key is u need to make sure ur not doing the spinning. Do running/jogging. It is the most slimming.
- Do weight training before cardio. Bc first 20min of weight training does not contribute to fat loss. Minimum of 45 minutes of cardio 5 times a week.
- include intermittent fasting. Can control ur eating. Do 12:12
- problem: hormonal balance. Body can’t create enough insulin. 2 tablespoons of Apple cider vinegar in the morning and in the night.
- go bed same time every night. No caffeine or alcohol.
- get enough fibre
- drink green tea. Excellent and boosts fat loss, 3 cups a day.
Increase fiber
2 tablespoons of Acv
Intermittent fasting
45 minutes of cardio, 5x a week
Weight before Cardio
Sleep regularly
No stimulants or alcohol
What if you don’t have weights at home n gym close ?
@@naomiiyt2435 look up body weight exercises on TH-cam. You should find workouts that you can do without equipment
Plant Based Unicorn thank you 😊 but I already did I’ve been doing the chloe ting challenge actually
Phyllis you are on point girl. I had to take a screen shot of your note.
@@gracegeorge6637 I'm doing the same thing 😂
I started intermittent fast a little over a week ago with the 16:8 schedule. With minimal workout I’m down 3lbs already. I don’t eat less but I do try to make smarter choices. And I’ve started drinking green tea in the morning as well. Definitely going to add more cups throughout the day. We can do this ladies!
I know it’s been two years but how are things going?
Isn’t tea a stimulant
Can you drink water while fasting?
@@ashleighvyborny8294 yes!
AFTER HEARING ALL OF THESES I GIVE UP!!! ITS TOO MUCH SACRIFICE LIFE TOO SHORT TO BE PERFECT! I LOVE TO EXERCISE, COOK, I DONT DRINK OR SMOKE I WILL STICK TO THAT!
Endomorphs got severely ripped off. I didnt like anything I heard LOL but I'm willing to try anything.
No alcohol, train fasted, no caffeine, first 25 min of cardio doesn't count JESUS!!! *sigh* not fair lol
Keto will help you
I can't do no alcohol lol
Even if the type of cardio done is with high intensity like HIIT? Will the first 25 mins still not count?
We were obviously meant to save the planet. Lol
Your metabolism increases throughout the day though even if you did 25 min cardio (ie I imagine there’s some fat being burnt) now whether or not that’s enough for an endomorph I really can’t say
"You have to run"
awww maaaaann
All the enomorphs with big busts agree😂
🤣🤣🤣🤣🤣
You can walk 4 miles in a fasted state daily instead.... I’m surprised she didn’t advise that simply walking long distances is just as effective as running for 45 minutes.
There's another advicer, a damn gorgeous guy on Facebook specialized on the body type diet and according to his experience with thousands of clients long cardio especially do not work with endomorphins, neither avoiding everything but balancing the intake so that you fool your body to keep up with the maximum burning of calories. Short intense HIIT and power exercises work much better than spending hours on the street without seeing any results.
😆
I’m 14, 215 pounds, and have no clue to where to start in terms of losing weight. My family has been mad at me since I was 11. But they’re all naturally thin without any dieting or exercise. None of them are an endomorph like me. So they don’t understand. Since they’re all naturally thin, they judge me and embarrass me. I have no support. I just feel like I’m all alone with no help.
Don’t fret tbh. I was about 170+ all throughout my teen years then randomly dropped to 140’s in my early 20’s. Just watch watch you eat and move more
GIRL SAME. I’m 14 and my highest weight was 210. Right now I’m 198. I have lost a good 10 pounds. What I suggest is walking. Walking is key and having a decent diet. What I’ve seen that works the best for me is cutting most sugar. Now I know that’s hard. But try to have the recommended amount of sugar if your really are a sweet tooth. This helped me hopefully it can help u
I know how you feel.
Do NOT give up hope and DO NOT STOP STRIVING FOR HEALTH!
I was extremely overweight as a teenager, and it made me want to die.
I saw a dietitian who gave me a meal plan and I followed it working out three times a week for two years and I lost the excess weight
I was thinner than I ever thought I’d be.
If you were to tell me that I would reach point in time where I would be comfortable in my body and happy with my figure, I would never have believed it.
Be gentle with yourself. Someday you can be in a place where you love being in your skin.
You are not alone
@@spiralrose im so proud of u ❤️
WOW I lost over 80lbs at one point doing everything you mentioned in this video. Expect, I did HIIT workouts instead for cardio. I am Carb sensitive but I loveee it so much and that’s how I gained ALL of the weight back. But I can assure to you that everything you said works like magic.
How long did it take for you to lose the 80lbs
So you did a shorter HIIT workout instead of a longer 45 min cardio workout? If so how long were your HITT workouts?
@@deredd I can assure you (personal experience) that a 15-20 min HIIT does much more than 45 cardio. I lost around 12pounds and almost 3 in off my waistline in 4 months without going to the gym or following any specific diet. Just eating as clean as possible and working out (mostly HIIT short super intense workouts) 6-7 days a week. Also it is much more important what you eat than the length of the workout. A bad diet kills all the effort. Hope it helps
Giving up carbs completely is not sustainable. Everyone body is different. I wouldn’t give up good carbs. Once you start eating them again you will for sure gain everything you lost right back. Finding out what works best for you is key.
@@Love12464 exactly. It's not about giving up carbs as a whole, it's choosing the right ones, avoiding refined sugars as much as possible and watching your portions. My diet has always include quality carbs -besides those from fruits and vegetables- like rice, pasta, whole wheat or grain based bread, etc., and it works perfectly. If I eat them like it was my last day on Earth, or get my carbs from desserts, of course I'll gain wait, otherwise, it's all good
I unknowingly did this and lost 30lbs in about 3 months. High protein Omad and hiit jump rope 5 times a week every morning. Plus avc every morning.
Could you drop some of your meals? And what was your hiit workout? I'm starting but not sure how(:
Yeah I lost weight doing it too. Then I slipped up 🤦🏿♀️ gain like five pounds back
amenda916 mainly string beans (maybe you call them green beans), cucumbers ( about a half of a large one every time), carrots and satueed or baked chicken breast. On most days I eat a cup of bulgur ( boiled in water, salt and turmeric). Flavoured tuna ( Thai chili) when I run out of chicken breast. I live in Jamaica so I get Jerk Chicken Breast and steamed cabbage and carrots from take out places. Nothing too complicated. Find veggies you love. I wish I could’ve had salmon & shrimp but I was in college and it’s kinda expensive here.
amenda916 oh and the hiit. Tried doing the JumpRopeDudes videos but I wanted to set my own pace. Downloaded an interval timer and set it to 30 seconds on 10 seconds rest and did that about 20-30 rounds. Go hard during those 30secs. Which equaled 20-45 mins depending how many times I paused it out of exhaustion. Some rounds I skipped all together but I tried my best to complete atleast 20. Then did some abs. Recommend Chloe ting ‘ abs in 2 weeks’.
@Nisa, you're a life saver girl👏👏😭😭I almost got rid of my jump rope...I'll download an interval thingie app... I'm doing Chloe Ting's hour glass challenge and the slim thigh challenge... hopefully I'll be fine coz that hourglass challenge works on my back so bad😅😭
*Sleep regularly*
Me who's watching this at 3 am: uhm--
Same tho 🤣 kinda hard to sleep regularly when you have insomnia and depression :p
2:18 am 🥲
Mee 😭
3:22 lol
My tips:
Food:
Try getting a smaller plate and minimising how much you eat if u get a SMALL PLATE it tricks u to thinking u are a lot switch out rice if you eat that everyday
Water:
8 cups of water how I do it I get a water bottle that is the same as drinking 2 cups I bring it every where around e to have a sip drink 30 minutes before eating or right before you eat it can make you CONSUME LESS FOOD.
Yoga:
Every morning if you CANT GET OUT OF BED THEN put your alarm away from you so u have to get up and get it try early in the morning cardio bring a cup of water while
Music:
Music is great to keep you motivated and gets u in the mood maybe listen whilst running with earphones even doing yoga and normal exercise.
Exercise:
Whatever you want to do for exercise is fine running boxing but make sure to stretch before it helps ur muscles remember if ur heart beats that means your doing well same with sweat
Food again:
Don’t take out meat or fish but try eating it less and switching and bringing vegetables and fruits in remember different NOT 5 Apples in one sitting in fact I shouldn’t be eating that in a day take varieties.
SlEEPING:
A good 8 hours is enough time to sleep sleeping right after eating is not good as the fat is stored
Ty hope u liked it!
Actually your advice works. You are straight forward no sugar coating. I am dropping weight! 1. I do low calorie low carb intermitted fasting 2. I try to do 45 min steady state fasted cardio every other day. I am trying to work up to 5 days a week. 3. I do full body beginner weight training circuits 20-30 min 3 days a week. 4. I drink ACV twice a day. It works for now.
38 year old female here and my jaw is on the floor the whole time I watched this 😳😳 thank you!
Thank you for this advice. I’m 40 years old, 5’00”, apple shaped endomorph. Losing body fat now versus when I was 20 years old is so freaking difficult. Especially around my abdomen. To be honest, exercising isn’t the hard part for me. It’s the food. I’ve been doing cardio only in the morning for 15 minutes and that’s it. So definitely going to try your advice on the strength and cardio mix. Love you and your channel.
When I was young it was also easier for me. I generally cared more about what people thought of me and I was more motivated to eat 1500 calories a day. Now I'm in my 30s and I would rather just eat the extra chia pudding with yogurt and banana, or have another slice of cheesy pizza or an extra energy drink. I don't care anymore. Feeling hungry just makes me even more miserable than it did before.
This was really informative and I liked how you got straight into the video and avoided unnecessary chat! Thank u
Visiting Agoge Diet was a life-changing decision. Who would have believe that creating a diet plan is so easy.
the agoge diet looks really good and easy to follow, thanks for sharing!
I can testify to running... Run, run, run and strength training my fellow endomorphs
Thanks so much for the endomorph content
Geechian Doll 🙌🙌🙌🙌
YES! It has been so helpful 🙂
Wtf is a endomorph
@@cristinalee6606 It's a body type. Endomorphs are usually hourglass/pear-shaped/bottom-heavy curvy women. In general, these types have the slowest metabolism, and are sensitive to carbs and sugar. They gain weight the quickest compared to the other 2 types, which are ectomorph and mesomorph. Just look it up if you're curious. 👍
cristina Lee watch a video to find out
She just summed up my life in 9 minutes......
I was a fitness instructor and what you are saying is 100% true. Very imp info ❤️💐
It’s so true. Running is always the most slimming thing for my legs, hips, stomach.
I’m crying, 45 ducking minutes? I can’t even do 5-10 properly
Try the couch to 5K app. After 6 weeks I'm now running for 25 mins non stop as a beginner. It's worth a shot.
lololol if this aint me
@@jenniferbrown3965 is that available on android?
@@zekekasichiro-smith4725 yes it is 😁
@@jenniferbrown3965 any tips on breathing technique while running?
My biggest issue with weight loss is my inconsistency 😔
I used to be a runner back in high school, and I was 120 pounds... I've gained about 50 pounds since... I desperately need to snap out of whatever the hell I have going on 😖
Maria Lopez you are okay, no matter what you are beautiful I and a 5’2 and I’m a 13 year old girl and btw I’m using my brothers iPad lol but anyways I weigh 154-157, it changes everyday because of my daily meds for my depression but I want you to know that no matter what you look like,no matter how you dress you are still going to be beautiful because it doesn’t matter what is on the outside it matters what is in the inside~Katie
And you will don't give up
Riight.me too...I was soooo athletic pre baby...skating, clubbing/dancing, basketball playing, track running, swimming, Riding horses, hiking...now...a lil bit of nothing with a side of 3 days of walking 1 mile per week...where is the snap the hell out of it button or switch or lever or pedal???? I seem to have misplaced it...is it in the river? Ugh 😕
This is literally the only accurate video on here that will actually help me
It's pseudo- science and not real. Don't trust fitness "professionals" who use it as base for fitness/nutrition plans. Calories in and calories out and the balance thereof is all that counts for weightloss
As an endomorph, I realized running is more effective. I am now mixing it with my strength training.
I generally die around 20 minutes of my workout. You are right, the longer workout the better i find them. Fasting does alot of good too.
Running helps to slim the legs and glutes. It's more effective to weight train before cardio. Should run for a minimum of 45 minutes for 5 days a week. Also you should try intermittent fasting. Avoid alcohol caffeine to avoid hormone imbalance. If already have hormones imbalance and nutrition deficiency add more fiber and green tea.
so should it be like
1- running (jogging)
2- weight lifting / strength training
THEN
3- cardio?
45 minutes is so long T.T is that gonna make the fat lose fast? I'm 5-10 kg away on my weight goal by working out at home, and eating mostly healthy.
@yasmin Running is a form of cardio. Weight lift first then do running second.
@@zekekasichiro-smith4725 i haven't tried it
@@alexxxxxxx3882 but you tried the 45 minutes?
Tips
• slow metabolism
• workout timing , outdoor jogging
• jogging till you sweat it out
* Weight training after
* Exercise takes 20 minutes to turn fat to fuel
* 45 minutes cardio before hand
* Less weights
* Train daily
* Eat at certain times of the day for insulin
• eat 3 meals a day
• good night sleep
• no more caffeine , green tea
* more fibre 50 grams of fibre
* green tea metabolism
* 45 minutes a day training
Thanks!
Thank you, I’m an endomorph and I’m currently trying to shed fat! These videos are helping so much! I’m printing my shreds so that I can start following those again too 😬👏🏼
This is just so helpful for me and all us endomorphs family. Because its like whatever we do its just too hard to lose fat!
I love your videos, to the point and with all the just essential scientific facts where we can understand whats actually going on inside our body chemically💛
Will definitely try all this, lots of love!
Thank you SO much. Spent so long feeling like its all hopeless but you've explained it all so well so I feel a bit more prepared now to really try and lose fat. Thank you - its so much better when you understand whats going on
This video really gave some perspective as an endomorph with pcos, i really struggle with weight loss and fat loss, I think I am going to try this
Me too
Hey any update?
@@SakuraSakamoto not yet, I actually didn't follow intermittent fasting for more than a month,not exercising as well, I would have to see this video again for inspiration and I am thinking of taking things slow, and moderately change my diet this time
This is an amazing video. I've been consistently watching Christine's video. But this one.... By personal experience, the scheme that she presents here is actually what had helped me to drop some 7 kilos in the past, despite my low metabolism and hormonal imbalances. It is amazing ! Thank you so much!
This is all true! Started IF 14hrs-16hrs, weight training for 30mins, jogging for cardio 30mins, caloric deficit with high protein and moderate carbs. Only 3 weeks in but I'm starting to see small changes in my overall body fat.
This was a 9 min video...and I feel like I learned more than I’ve learned about myself and losing weight than I have in 9 years. THANK YOU ❤️
Me too
I'm an endomorph and I've lost 21 pounds in 3 months walking 3 h a day! I drink coffee with no sugar, I eat normally and stop eating before 6pm. I drink 3 l water and I have never been an obese, just a medium size. So you experts scientists and so forth are not always right!
I love walking and hate running.
You're still doing what she said lol i don't what you're saying because coffee black is fine for the most part, she should of emphasized on the extra sugar and milk being the worst part and it also depends on how much coffee you were drinking. You still did a bunch of cardio by walking and fasting. So i stil don't get the angst in this comment
I lost 62lbs on my own. I have more to go about 45 and I always come back to this video for motivation. I'm highly motivated right now. I will be thirty soon and I wanna be "30 flirty, thriving and fabulous 🎉🎉🎉🎉"
Congratulations! Keep up the great work!
I started eating only between 4 pm and 7 pm and the weight is coming off SUPER fast!!! I also walk 2 to 4 miles a day. I stay in ketosis for a very long time and some days I just stay on keto. I have also realized weight bearing exercises are great for us. I work out and so cardio when I am in ketosis or deep in my fast. 😊
Are u sure u werent starving yourself??
You are an angel! After bouncing back and forth with my body shape even I exercise 6 days per week, it’s a lot of frustration that my body doesn’t slim down much at all by following others exercising program, and finally you give me the best advice that I can understand more what I should do best for my body type! Thank you so much 😇😇😇
Spot on! Finally, a woman speaking correctly about another woman's body, especially Endomorphs!
I'm an endomorph and I did spinning for a year and was the slimmest I've ever been. So I love everything here but disagree with having to run. I hate running
Eye of Krena I think it could be finding what works for you cause not everyone is the same. It’s helpful to know that biking works for someone else too.
@@shearsparkle yes thank u!
Lucky you, my legs actually got bigger.
Same here, I'd have a dog barking at me and would pretend to play dead than run
what is spinning
This was the most useful video I’ve watched about endomorph workout. I honestly didn’t have any idea why I didn’t lose any weight by doing cardio, but now that I do 25 extra minutes of it I already see the results! 8 lbs down, 5,5 more to go! my weight..
when I started: 127 lbs
now: 119 lbs
goal: 114 lbs
This has got to be one of the best videos I've watched covering tips & information regarding weight loss/diet/exercise! Seriously, no condescending talk, just helpful insightful info, definitely knows their stuff.
Well... being on quarantine and all...45 mins of running should be a good way to kill time. 🔥
Also me: Christine... 45 mins though?? For 5 WHOLE DAYS A WEEK!! 😩😭💔
running is not for everyone..I have a pinched sciatica and last time I went jogging, my knees hurt. I have had some success with jillian michael's 30 day shred..but even with that my back started hurting. It was very effective in a short amount of time really. But I also ate clean.
This is so helpful, I was really confused on how to get my diet and workout planned out but you basically answered all my questions in this video, I feel like I’m ready to go. Thanks!
So it’s better to do weights before cardio 😭😭 I’ve tried this before but I was sooo tired heading to the treadmill. I’ll try again
OMG same. My personal trainer works me like a dog for 30 mins then tells me after to go do cardio machines at level 4 or 5. I'm like I cannot, I'm dead. I have no more in me to do it. I just put the level down to a 2 and do what I can but I be dyingggg
I find that I have more energy after weights to do my cardio even though I'm in a fasted state.
Her: "You'll have to concentrate all of your eating within an 8 hour window"
Me going to an all you can eat buffet: "Challenge accepted"
😂😂😂😂
That’s good
😂😂😂😂
😆😆😆😆
Nah calories count
U will just gain more weight
ur the best weight loss coach with the proper knowledge for every weight loss
issue and the specific details are incredible learned so much in one video more than i have from watching 10 weight loss videos
Love d way you explain .i am also an endomorph &dropped 15% of my body fat. All thanks to your meal plan videos.😘😘
Always learn something a little new with your endomorph content. It really helps! Thank you Christine!!
Carly Eslinger 🙌🙌🙌
OUTSTANDING! You are very knowledgeable. I have 4 kids ages 6,5,3, and 6months. After the first 3 kids this was my go to for post party workouts. After my 4th child I realized I'm not losing weight as fast as I did before so I decided to look up my body type. Your video gave me reassurance that I am doing the right thing, and gave me insight for a high fiber diet. Thanks so much
You had me all the way up to when you said no caffeine! 😂😂 Lol no, seriously, I think that as I’ve been watching your videos, I appreciate more and more the realness factor that losing weight is not just a task to do until I “reach” my goal weight. You simplify stuff to the point that I am able to understand that these “tips” will change my body dramatically, and for the long run. So I could be 40,50,60 and these are lifelong advices to benefit me for life! Thank you for sharing your passion with us!
I’ve lost weight just by walking and eating right. I lost 50lbs. I didn’t have to do all of this that you are saying. Everyone is different ♥️
Yes! Same here. I ate more protein, less complex carbs, cardio and lifted weights and lost 60lbs. I didn’t fast, didn’t do that apple cider vinegar thing. It has NEVER been proven to do anything but erode the enamel off your teeth and give you stomach ulcers.
I still had my coffee every morning. So really, none of this matters. I don’t think it’s necessary for alot of people
@@Jillybeej less complex carbs ? Really ?
@@AlliterativeAtheist I meant simple carbohydrates.. my mistake
@@Jillybeej whew ! I got nervous , lol
1. fasted cardio (run, jog). 45 mins. 5 times a week
2. Weight Trai B4 cardio
3. Intermittent fasting(min 12 hrs)
4. ACV 1 or 2 tsp
5. No caffine
6. Fiber(40gm to 50gms)
7. Green tea
Thank You so much Christine. Honestly, when I use to jog daily my weight dropped soooooo fast. I hate jogging though 😞but I’ve seen the best results doing that method plus weight lifting.
It is by far the most effective form of cardio for my endomorphs!
gaugegirltraining running? Really? I despise running. I feel like I can’t catch my breath and like I’m going to pass out and that’s in the fist 2 mins 😩😩😩😩😩😩😩😩 how about walking? 😁
gaugegirltraining I’ve been running in place for my cardio 30+ minutes just to get in the grove of jogging haha.
Life Of TReshae I’m glad the weight is dropping off for u. I feel like I’m going to die if I jog or run 😳
am an endomorph and when i was about 6-11 years my body was really big almost obese but through hard work i have lost a lot of weight i even have a collarbone i really want to tell someone to work hard don't stop always remember your goals. i clicked on this video cause i want an hourglass figure
A lot of tips you provided were hard for me to hear but I TRULY need to do if I want to notice a change (ex. Running for a minimum of 45 minutes😭😭😭) Thank you for keeping it 100%. Once I get over this cold, I’m hitting the ground running (literally🥺) for my HEALTH 💯😊
Great video! I was always an ectomorph until my thyroid went bonkers with Hashimoto’s. This was very helpful and so true. I go to the gym 3 times a week, and do weights and biking. Whenever I have truly lost, it’s been while running. Even just 20 minutes of running works for me.
I have Hashimotos as well. The Auto Immune Protocol diet (AIP) has been working for me. My weight used to fluctuate heavily, easily going up, but 3 months on largely AIP I've been able to shed weight a lot more easily... It's not even about weightloss but healing leaky gut which is the cause of auto immune conditions. Unhealed, one can develop other AI conditions as well.
Meera I’ll check that out. My doctor had me go gluten free and my numbers have been good in conjunction with thyroid meds.
@@discod give it a try
I’m going to start these tips 😊 my goal is too lose 20-25 pounds in 2 months and I hope it will work 😊🤞
I discovered jump rope training a few years ago ,and never looked back .
it has made a dramatic change in my legs and glutes ...tight and lean
Thank you for this tips. I've been doing it wrong.. I couldn't lose weight effectively for past 1 year. now I understand why. Now gonna restart and try again!! So excited to see the result in 3 months.
P. Ryena bam so glad you understand it!! Wishing you the best with your journey ❤️❤️❤️
I could cry. Probably the absolute best video I have ever watched that actually addressed #Me Thank you so much for this!!! xoxo
Happy to help!
“You have to run”
My knees: “ idk who tf you thought was going to do all that running!”
My aunt ended up having bad knees from all the running she did when she was younger.
hahahaha our knees are like NOPE
Try drinking a teaspoon of hyaluronic acid with a glass of water. You can find the powder on Amazon. It's so good for your joints and helps things run super smoothly
And the shins too
I think she thought she was going to 🤣
This makes so much sense. I have been doing Jillian Michaels 30 day shred and the workouts are only 20ish minutes of hiit - 3 minute strength, 2 minutes cardio, 1 minute abs. Did it for a whole month and also tracked my calories on my fitness pal and didn’t lose any fat.
Same!! I wasn’t wearing my watch and once I started I only burned 90 CALORIES 😩 Even though I felt so tired and couldn’t stop sweating. I thought it was broken, but it’s just not an effective workout!
You have to be in a caloric deficit to lose any weight.
@@erindilley1711 I tracked my calories in my fitness pal. I was in a deficit.
So helpful thank you.
I already lost 40 pounds but I'm still on a journey to lose at least 40 more. Right now I just can't lose any more weight so it got me quite frustrated. will try those tips out, thank you so much already ❤️
This video validated some of the info I had looked up. Its definitely helpful to know ones body type to learn how to maximize results.
I know your channel is more dedicated to a lady audience but as a male endo-meso, this information is very helpful and inspiring! Thank you!🔥❤
Wow! What a wealth of information. I feel empowered to get started right away. Thank you for making this seem doable! My goal is to lose 30lbs in 3 months.
I am so happy I clicked on your video! I’m an endomorph who also have hormonal imbalances 😩 I’m also going to start my running tomorrow morning as well, I drink green tea every morning and Apple cider vinegar at night but I’ll start to incorporate it in the morning as well.. also I will start doing weights before cardio! I’ve learned so much from this!! Thank you so much!! It’s always been so hard trying to figure out what works for my body type
I’m honestly more confused than ever. Some online trainers say that you need to do mostly weight lifting and hardly any cardio to lose weight and then others say do mostly cardio and a little bit of weight lifting! So someone please tell me, who should I believe? 🤷🏻♀️
Melissa Gutierrez I think it depends on your body and your starting point to be honest. If you have a higher percentage of fat to lose you will need more cardio. As you get the body fat percentage down, you reassess your workout plans and can begin to shift your focus. When I look at the endomorphs who have done a good job at maintaining their bodies, they all do more cardio as compared to other women with other types. They still lift but do require more cardio.
depends on body type
If you think about most personal trainers the training they undertake is usually a one size fits all regardless of sex. You will very rarely see a personal trainer woo the a client doing lots of cardio unless a specific goal. Also, it's boring and most people wouldn't pay to have a trainer watch them for 45 minutes on a treadmill
Most trainers do weight training with clients as that's how they have been taught. They will do hypertrophy training which is low reps but increased weight which will help an individual to increase muscle mass- this isn't always ideal for females!
Most of the girls you see on instragram doing heavy weight training are ectomorphs or slimmer mesomorphs. The one body type that can see the best results from heavy weight training and good high carb, high protein diet is the ectomorph. This naturally skinny body type struggles to build muscle and gain weight, yet if they follow this type of programme they won't bulk as their body struggles to do this naturally, and they can create more curves if this is their goal.
The problem arises when these type of girls advice women on their training. As not everyone following will have the same body type as them. This is where problems arise, girls will watch videos on what I eat in a day, how I train and copy this. This though is not the answer, because you probably won't have their body type or their metabolism. So, you won't get the same results. If you are a classic endomorph who is over weight and you do predominantly weight training and lift heavy- then you run the risk of getting yourself more bulky and looking bigger. This is where females go wrong, they are either following others with different body types and shapes and then wondering why they don't get such great results.
A true endomorph who has weight to lose and doesn't want to get bigger arms or gain bulkier thighs has to be more careful than any other body type. Most trainers follow the same format for males as they do for females and this is wrong.
Endomorphs thst need to lose body fat and tone up and don't want to bulk need way more cardio. So- 5/6 days a week of cardio, this needs to be the right cardio- so fasted walking- fast pace, this is not a stroll, use arms too, and don't do uphill walking, dance type cardio classes- Eg, Tracey Anderson, body by Simone, dance body- with the right form of dance you won't bulk up and also you move your body in very different ways to burn lots of calories, those who are very overweight need to be careful of their knees though if doing lots of jumping type exercises.
Swimming is also good too. Cardio- simple means it works your heart and lungs- your cardiovascular system!
Avoid- stair master, spin classes, running on incline, skipping, trampolining, step classes, body pump, HITT- training with lots of jumping moves- burpees, squats and lunges etc- as again, you run the risk of increasing size in problem areas.
Endomorphs more than any body type have to be the most careful with the exercise they do. Most aren't doing no where near enough cardio- which should be at an intensity so that you can just about manage still to chat to someone.
For sculpting/resistance- do Tracey Anderson method, dance body- sculpt, body by Simone- Pilates, yoga, barre, body weight exercises or very low weight and increased reps. All of these will help tone up without adding mass, bulking up. Also, many of the people mentioned don't have an endomorph body type, so you won't lose your curves by following their plans, but you will tone up the hard to reach areas well without increasing size.
Heavy weight training for endomorphs is risky because it can lead to an increase in size on problem areas eg, if you are doing barbell squats with heavy weights, leg press machine, leg curl machine, any lower body exercise with heavy weights has the tendency to bulk up those problem areas.
It also depends on where you store the most fat/muscle too. Everyone is slightly different and we all have different goals.
Endomorphs are the one body type that don't actually need a gym if they can do online subscriptions or they can just go to the right classes. Do at home workouts. Diet is a huge key into losing weight though.
There is a lot of bad advice out there, most trainers will teach the way they train and do the same for all their clients. A good trainer, will notice the body type and shape of the client and ask their goals as to what they want to achieve.
It depends on what you want to achieve with your body. If you have to engage in excessive activity to drop body fat there may be another issue such as your hormones or the proto call you are using. The status of your hormones matter more than the 3 category body type and/or shape. Keep in mind shape can give you clues as to what may be going on with your body. Cardio isn't exactly sparing to the muscle and a lot of pros use anabolics to spare the muscle when to doing excessive amounts of cardio. You can shorten your rest period and lower your reps as well. Biggest question do you want a more athletic physique or do you want a leaner softer look.
I prefer an athletic look for myself...but you may want a leaner softer look.
athletic more weights with some cardio/HITT - softer look more cardio, higher reps during weight lifting
I do sit up everyday. And I hope to become slimmer. I know it takes time.
My dr told me I had a hormonal imbalance. I immediately started doing research and came across this video. I started following the tips and I lost 22 lbs in 3 months. It’s a slow process (depending on who you ask because I’m in no rush lol) but it’s very effective.
I can’t run or jog due to health issues BUT I walk constantly for 60 mins every day and the weight dropped off. Xxx
I would rather walk as well. Running isn’t really good for the knees.
AMEN!
Oh Good thank you..sheesh
Yeah...I can't run much at all. Bad plantar fasciitis so all I can do is walk until the pain starts to get bad, then stop. Working in a warehouse is pretty much my workout haha...20k+ steps a day.
@@chelseaoates610 try one of those foot rollers they work...be consistent with it like b4 bed or while watching tv just nead the pain loose. I worked it out of my feet. It hasn't returned. Maybe took about a month or so of foot rolling/ massaging my own feet.
Thank you! Normally I just do like 15 min And now I know... That I need to endure more
Daniela Romina Silva it makes a HUGE difference
Guys please follow all her tips. My nutritionist said the same things and I lost 17kgs in 3 months and 21kgs in 6 months (fat loss became more difficult over time).
I don’t want to lose my butt , I just want to lose all my stomach , arm and back fat . Is this even possible being an endomorph ? 🥴
If you lose your butt you can do squats with weights to gain it back:)
I feel like it's easier to lose belly fat rather than calves and thighs 😭
Yes, it is.
Dizzy 396
You may not be an endomorph ..
Same :(
Her : *do an intermittent fasting*
Ramadan : ma time to SHINE ✨
My preferred cardio is DANCING!!!! Dancing is not only a great way to get in your cardio, but it also counts as an aerobic/calisthenics workout to help build and tone muscle while losing fat. If you don’t like running, I highly recommend dancing or even swimming! Hope this helps ❤