Endomorphs: here is your how to get a flat stomach nutrition and workout guidelines. The details I will discuss are similar to the how to get skinny legs nutrition and workout guidelines, so check that out if you haven’t already.
If you are not completely sure about your body, I have a special quiz that will help you learn your body type in just 2 minutes. And it’s completely free :)
Yours is the most challenging of the body types, but with hard work and dedication you can achieve great results! Your best bet is to combine both exercise and a healthy diet, as it will be more difficult to achieve fat loss and a flat stomach with just diet or exercise alone.
As I always like to remind you guys, diet is the most important factor when it comes to getting a flat stomach. I’ve talked about it more in my previous article on how to get rid of belly fat.
Diet should be your main focus when it comes to both fat loss and getting a flat stomach.
The most important thing is not to eat too many or too little calories. You need to get that balance right!
You should be in a slight calorie deficit, but not too much otherwise you will be too hungry and this can lead to overeating or binge eating. For more on my daily diet, check out my previous blog post here.
WHAT YOU SHOULD BE EATING
Protein and fats will be your new best friends! Make sure you’re eating a diet that is high in protein and healthy fat.
Good sources of protein include:
- lean meat (especially chicken),
- protein powder,
Good sources of healthy fats include:
- nut butter, eggs
- healthy dips.
It would also be very beneficial for you to invest in a whey protein powder. To find out more about why protein is important, have a look at this blog post.
WHAT YOU SHOULDN’T BE EATING
Carbs are not your friend. Unfortunately, your body type cannot get away with a high carb diet or too many naughty treats so you must have discipline.
You still need to eat carbs as they are absolutely essential for your body to function. But make sure you’re sticking to a low carb diet and are avoiding processed foods and alcohol.
Good sources of carbs include:
- green vegetables,
- sweet potato,
- white potato,
- wholemeal bread,
- brown rice
But try to make sure your main carb source is vegetables.
The timing of your carb intake is also very important. Ensure that you focus on eating carbs first thing in the morning or within one hour of your workout.
Post workout, your body is in an anabolic state and needs the carbs to replenish your body, NOT store fat. This is the absolute best time to consume carbs, whether it be morning or night.
Research has also shown that glucose tolerance is highest in the morning so your body is best able to deal with carbs in the morning.
Because your body does better on a lower carbohydrate diet, I would suggest the following macronutrient breakdown:
- 20-25% carbohydrates
- 45-50% fats
- 30% protein
This is quite low in carbohydrates so it is important to make sure that you are eating carbohydrate foods that are high in fibre such as fruit and vegetables.
Fibre makes a HUGE difference to how full you feel (and of course your bowel movements) so it should be factored in!
Fibre is extremely important, especially since you require a low carb diet.
At one point, I followed a low carb diet and didn’t bother about fibre. I was eating only around 11g of fibre per day and I was constantly hungry.
I thought that was normal because I was “on a diet.” But then I increased my fibre intake just by changing my foods (still eating the same amount of calories and carbs) and I was much less hungry!
You need to make sure your carbohydrates are coming from healthy sources such as fruit, vegetables, lentils, nuts, seeds and whole grains.
Foods such as crackers, cereals, sweets, white bread, etc. do not contain much fibre, so I would avoid these.
The recommended fibre intake is 15g of fibre per 1000 calories, with the absolute minimum fibre intake being 22g per day (for a female).
So if someone is eating 1800 calories per day, their recommended fibre intake is 27g.
SHOULD I COUNT CALORIES AND MACRONUTRIENTS?
I’m not saying that you always have to count your calories and macros religiously (I don’t do it either). But when you’re starting a new diet, it’s good to know your daily macros and calorie intake.
Eating too little can actually backfire in terms of weight loss. By eating too little you can damage your metabolism which will then cause your body to store fat.
And knowing your macros is also very important. You calorie intake may be perfect but you still may feel hungry old the time if you’re not eating enough protein or fibre.
So I would suggest that you calculate your daily calorie and macros intake for a week or two so you can get a good idea of how much you should be eating.
If you don’t know how to calculate your daily calorie intake, read this blog post. And if you don’t know how to calculate your macronutrients, read this blog post.
DAILY DIET EXAMPLE
Here is an example of a daily diet for your body type.
I have based the calorie and macronutrient intakes on a female aged between 18-30 years, who weighs 70kgs and exercises at a moderate to high intensity.
If you weigh more than this or exercise vigorously, you may need to eat more than this.
If you weigh less than this or exercise less, you may need to eat less than this.
- BREAKFAST: post workout protein smoothie made with 1 scoop of protein, 1 cup of light milk and 1 piece of fruit
- SNACK: 200g fat-free yoghurt with 1 serve of fruit
- LUNCH: burrito salad bowl (recipe in my free recipe ebook)
- SNACK: 2 boiled eggs
- DINNER: 170g salmon, 1 cup roast sweet potato and 1 cup steamed green vegetables
Your number one goal should be fat loss. But since you cannot really spot reduce fat, if you want to lose belly fat, you’ll need to reduce your overall body fat.
For optimum results you should be doing the following:
- 2-3 DAYS OF CARDIO ONLY
- RESISTANCE TRAINING 3 TIMES PER WEEK. Keep your resistance sessions low weight (or body weight only) and high rep. Here is an example of a full body lighter resistance training session that you can do.
- AT LEAST 20 MINUTES OF CARDIO AFTER EVERY RESISTANCE TRAINING SESSION (this will help you burn more fat)
- AB EXERCISES 3 TIMES PER WEEK
- ONE REST DAY PER WEEK
Try to do at least 20 minutes of cardio after every resistance training session to burn extra calories and fat.
That means you will be doing some form of cardio during every workout (i.e. 6 times per week).
It is beneficial to do cardio after resistance training because this type of workouts uses up your glycogen stores, which means your body will use more fat during your cardio workout (for more information on this, check out my previous blog post on cardio).
You should also have at least 2-3 days of cardio only. Low to moderate intensity cardio, i.e. walking and running will work best to help you achieve fat loss.
But if you notice that running cause your lower body to bulk up and you don’t want to build your leg muscles, you may just stick to power walking.
Power walking is great for fat loss. It actually burns fat. Since it is a lower intensity exercise, your body uses glucose and fat to produce energy.
Your body uses other energy sources (such as glycogen and creatine phosphate) to produce energy during higher intensity exercise.
If you do only cardio, you will burn fat and get leaner, but it won’t help with getting abs. Resistance training will help you get toned abs.
If you want to get toned, you need to build muscle and you can’t build muscle if you avoid resistance training.
When I say resistance training, I don’t mean you should be lifting as heavy as you can. Your body type can bulk up easily and if you prefer to look slimmer, I would recommend you avoid heavy lifting.
I actually prefer bodyweight training over weight lifting since I find that it gives me a slimmer look.
I highly recommend bodyweight training or doing lighter weights with a high number of reps.
Bodyweight training should help you get that lean and toned look without making you bulky.
You may not build as much strength as someone who lifts heavy weights but it can still be challenging. It will also help you improve balance, coordination and core strength.
If you want to make it more challenging, I recommend using light weights and resistance bands and keeping your repetitions high.
With this type of training, you should focus more on endurance rather than strength. This will help you prevent bulking.
Full body resistance training will work best. Do lighter weights or just use your body weight and keep your reps high.
To increase intensity and burn maximum calories, only have short breaks between sets (30-60 seconds) to keep your heart rate up.
MY FAVOURITE FULL BODY RESISTANCE WORKOUTS
I love doing resistance training and these are some of my favourite full body workouts you can try :
- Full body resistance workout
- Full body resistance workout for a lean body
- Let’s Get Lean – Full body workout
They may look easy but you will definitely feel them working. :)
Once you have started to reduce your overall body fat, ab exercises will help you see ab definition.
Your abs are made up of four main muscles and in order to get great abs, you will need to work all of these muscles.
Remember that you won’t be able to see your ab definition until you have reached a certain body fat percentage. So your key goal should be fat loss!
I have plenty of workouts that will engage all your abdominal muscles and ere are some of my favorites:
SHOULD I DO HIIT?
HIIT is an amazing exercise and it can help you burn lots of calories. But I know that HIIT routines that are heavily focused on legs can cause bulkiness, especially in endomorphs.
If you tend to gain leg muscles easily and you don’t want to grow your thighs, it may be better if you avoid HIIT training, especially those routines that include lots of squats, burpees and similar workouts that will engage your quads.
But if you think your body can handle them without causing unwanted bulkiness you can try some of my HIIT routines.
Here are some of my favourite HIIT workout that shouldn’t cause bulkiness:
You MUST have at least one rest day. Because your program is so intense, rest is going to be very important to help your body recover and prevent you from injury.
If this program is too much, start out with a less intense program and work your way up. Or start by lifting very light and doing low-intensity cardio and build up.
Don’t get discouraged if you don’t see immediate results. It will take you longer to see a difference, but you just need to persist!
Everyone is different, but it may take up to 8 weeks to see any noticeable difference. :)
Mesomorphs, you can read your how to get a flat stomach nutrition and workout guideline.
And ectomorphs, your how to get a flat stomach nutrition and workout guideline is here!
3 STEPS TO LEAN LEGS PROGRAM
I should also mention my 3 Steps To Lean Legs Program. It will help you lose overall body fat and build lean leg muscle without making you bulky.
My program contains an 8-week workout that combines cardio, resistance training specifically for your body type.
It also has a complete nutrition plan for each of the three body types. This way, you can be sure you’re eating a healthy diet that will help you achieve your fitness goals easier and faster.
And from now on, the resistance training part of my Program will have FULL-LENGTH videos that you can follow and train with me :)
To find out more about my 3 Steps to Lean Legs Program click the link below:
To find out more about my FULL-LENGTH VIDEOS, follow this link:
Love Rachael xx
Hey Rachel, I’m just a 13 year old that is obese(196 pounds). I hate my body so much and I’ve been trying to lose weight for the past 3months and I just ended up gaining weight. I decided to take everything slow because whenever I try losing weight I go above and sometimes, I literally starve myself and I learned that doesn’t help with anything at all. My whole family is mostly big and when I moved to the US, I was new to the culture and started staying more in the house and gained about 50 pounds in 2 years because when I moved here I was about 155 or sum. I really hope this helps and thank you for this. Plz, leave a reply.
Thank you for reaching out! :)
Since you are only 13 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age. Wishing you all the best! xx
I’m so glad to read this article
but I still have a problem on how i can challenge myself in order to make flat stomach cause I tried many times but later I give up ,I need your advice on how I can motive my goal of becoming slim my body type is endomorph ,I’m 18 years i don’t know what i can do to refuse overeating
Hi lovely! Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).
As for the workouts, any type of resistance training helps, but generally HIIT gets the quickest results. High intensity cardio such as running also helps a lot. :)
What do you mean by 2-3 days of cardio only? Does it mean I only do cardio exercises for that 2-3 days and not resistance exercise? I am a pear-shape. Many thanks
Yes, we recommend that you do resistance workouts on alternate days and have a rest day in between. You can do low-intensity cardio like power walking 5-6x a week but on the days that you don’t have resistance training, you can add a high-intensity cardio session (ex. cycling, running, etc). :)
Hi Rachael i’m an endomorph type and have much bulkier thighs and calves… and i’m doing cardio and some workout and have lost some weight in upper body and thighs but i haven’t noticed any change in my calves. I want to ask you that if i keep walking and doing my regular workout ( it doesn’t contain any squats and lunges) will my calves get slim or what should i do to make them slim down?
Hey hun <3
Rachael has a great blog post about slimming down calves, you can check it out here.
A hint, walk on flat surfaces! :)
Hope this helps! xx
Hi there, I just purchased your e-book. Question in nutrition plan. Could I adjust the nutrition plan so that I would have one week same breakfast, same lunch , same snacks and same dinner every day during that week? And then change to next week. I am very busy at work and with hobbies and social life, so I don’t have time to cook different meals every day.
The healthier you eat, the better your results will be, but of course you can adjust the plan to suit you. It’s best to change your daily menu at least twice a week though :)
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club
Love, Lean Legs Club support
Hello, Rachael! Thanks for such specific advice for this body type! I am an unusual endomorph. I am naturally taller (5’9) than the average woman. And while I have a big butt and big hips, I also have large breasts and broad shoulders. My shoulders are the same width as my waist, so I am more hourglass than the average end. And I have small hands, wrists, ankles, calves, and feet. But I am HEAVY, at least to me. My height hides it, but I’m a solid 200 lbs. I’d like to get down to 160. I just stared working out again this week, but I need advice on how to start again after a long hiatus. Should I be doing bodyweight exercises or using dumbells or actual free weights at the gym? How many days of arms vs legs should I do? Or should I be working out my whole body everyday? I tone easily, and I need help cutting the fat. I can’t eat nuts, gluten or soy. Besides avocado, how can I get more fat in my diet? Thanks in advance for all of your help! Your site is awesome!
Bodyweight exercise alone is the best when you start working out after a long time, here you can find more ideas on that.
You probably have lots of questions about how to get that lean and toned body. For a more detailed work-out plan that targets all your problem areas check out the 3 Steps to Lean Legs eBook, there are a lot more exercises and videos than in the blog. You also get a complete meal plan with recipes!:)
Thank you for your support, we’re happy to help you reach your goals
hi rachael! I just found your website and i’m already loving it. i am 16 y.o this year i’m pretty sure i’m 100% endo because my height is 5’4″ and i weight about 143-154 lbs. i’m struggling with my belly and i don’t know if it’s bloated or fat, i read somewhere that if bloated your tummy changes? like when you wake up you look a lot slimmer but at the end of the day you look fatter, and that happens to me. and basically my workout regimen consists of look up workout videos like ‘ab exercises’, ‘back exercises’ and doing it and i know you can’t spot reduce but does that help? or should i just do a full body workout every time i workout. i also joined a muaythai class but i stopped for a while and exchange that session into working out at home. any tips on how to get a flat stomach? i would really appreciate it, because to be honest, my stomach is the one part i despise. thank you for your time Rachael! Have a lovely day
Hi lovely! Your tummy changes when you’re bloated – it kinda looks like you’re pregnant in the lower belly area and nothing you do can make it go away. But everyone wakes up with a flat tummy and it gets bigger as the day goes on (due to food, water, fluid, menstrual cycles, etc). So that’s totally normal :) You can’t spot reduce by doing ab exercises but it will definitely help you tone up your abs and burn some calories :) I would keep mixing up your workouts and continue with the muay thai too! The best thing for getting a flat stomach is HIIT style workouts (like these) and a healthy diet. Good luck hun! xx
I actually already left a comment but I’m pretty sure i left the wrong email.
Anyways, i’m an endo/meso mix. I am pretty short around 5’2-5’3 and am definitely skinny fat. I’m trying to lose fat around my stomach area but it’s been difficult. My workout routine right now consists of pilates M W F, power walking on T and Sat, and no bulk HIIT on Thursdays. I know i have to burn more fat with higher intensity of cardio, but I’m afraid of running as they’ve bulked up my legs in the past, and i’m trying to keep them lean which the power walking helps with. Nutrition I feel like is fine, there’s not meat in my diet, only fish and lots of veggies. So, If i were to run, I would be a beginner and so it’s very hard for me to keep a 6km per mile pace. Should I just “run/job” at my own pace? What other forms of cardio can i engage in to get my heart rate up and burn fat?
I hope you can help Rachael, thank you :)
Hi lovely, I saw your other comment and left a reply for you :) xx
I’m not sure if I’m an endo or meso, I think I may be a mix of both for upperbody. I’m more of a skinny fat when it comes to my upperbody, arms are skinny etc. But I tend to bloat a lot and my stomach is can be flubby.
Right now I do Pilates M W F, and power talking on T and SAT, and no bulk hiit on Th. I know I have to lose more fat, but I’m afraid to start running as my legs have gotten bigger from them in the past! I’m trying to keep them lean and the walking has helped but I’m not sure how I can get higher levels of cardio into my routine to help burn more fat. What would you suggest Rachael?
Hi lovely, I’m not 100% sure on your body type but it sounds like you could be a combination of both. Your workout plan is sounding great. If your legs have gotten bigger from running in the past, I would avoid it. You can still lose weight without it and just doing your current plan. If you want more cardio, I would add in more walking :) xx
Hi Rachael! I love your work! I have a question about carbs! I heard that low carb diet for very long periods of time are great to lose weight but can demage or slow down the metabolism. what do you recommend then? is it okey if I stay at 150 gr of carb per day in preparation of summer or until i reach my goal weight and get lean and then i slowly up them at 200-230gr per day (let’s say for example during winter)? or I have to stay at 150gr x day all year around? My fear is to demage my metabolism!
Hi Tatiana, 150g of carbs isn’t severely low so this is OK to maintain year round. But if your body can handle more carbs, that’s great! Eating low carb shouldn’t damage your metabolism, eating extremely low calorie will damage your metabolism xx
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