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© 2019 by Alexandra Swaka

London + Los Angeles



Typically characterised by a pear-shaped body, Endomorphs may notice a tendency to gain weight easily on the arms and thighs, and may find it difficult to build muscle. Fatigue is often a common complaint of people of this somatotype.

Adequate nutrition for this body type can sometimes be confusing, resulting in yo-yo diets and frustration. However, by understanding the best way to eat and exercise, we can optimise your fullest potential!

Maximum CARDIO

Cardio is the Endomorphs best friend. It will not only burn calories to help you stay lean, but it will give you that extra energy burst you need to keep going.

Try dancing (Salsa anyone?), jogging, swimming, biking...

30-45 second rests 

Taking short but powerful breaks between sets will help you to keep going and will maximise your efforts.

High intensity (HIIT) exercises are fast ways to burn mega calories.

Combined Weight Lifting 

Including strength training will ensure that you continue to burn calories even after your session has ended, as the muscles take time to repair themselves.

Try rock climbing, callisthenics, body pump, yoga...

Mostly VEG

The 80/20 rule is perfect for this body type. Meaning, 80% of the contents on the plate should be raw or lightly steamed vegetables. The rest should consist of complex carbohydrates and lean protein.

Small Meals

Eat 5-6 small meals per day to keep you feeling satisfied. 

Remember that one serving is about the size of your fist.


Hunger is often mistaken for being dehydrated. Drink plenty of water, all day. Monitor your intake by using water bottles and try to consume 2 of the large (1.5 L) bottles per day.

Avoid Sugar

Sugar basically has the direct access key to fat cells and all refined sugars should be avoided. Instead, opt for fresh or dried fruit.