EXERCISE / BODY-TYPE INFO
You are an Endomorph on a fat loss programme. Fortunately your body-type can maintain muscle due to having a high percentage of fast twitch muscle fibre. This muscle mass keeps your metabolism firing, which will in turn help you to lose fat. The more muscle you have, the more fat you burn.
Generally Endomorphs have a slower metabolism, which makes it harder to lose fat. Therefore the majority of your exercise plan consists of cardio training rather than resistance. Your cardio will be in the form of high intensity interval training to help increase mitochondria (where fuel is burnt producing energy). The more mitochondria you have, the more fat you burn. High intensity training will also have the effect of increasing your metabolism, which results in burning more calories over the next 24-36 hours. This is why it is important to keep up the frequency of your training sessions, so try not to have more than one consecutive day off.
The type of movement you will be performing on a fat loss programme will consist of compound exercises. These are big movements which use lots of muscles at once therefore burning more calories, speeding up your metabolism and creating the correct hormonal response (boosting growth hormone and testosterone) We also keep the tempo and intensity of your workout higher and the rest periods shorter than any other goal, for the same reasons as previously mentioned. As an Endomorph you will be working at a higher rep range than any other body-type, you will have less rest periods and your cardio workouts will be longer in duration.
At YBP we have researched and created the perfect ratio of resistance and cardio workouts for your body-type on a fat loss goal. We have specified how often to perform these workouts to get the best results. Every month the training concept will change (the concept is the way in which you perform your workouts). Within your concept we have tailored and specified the exact sets, rep ranges, duration, tempo, rest and intensity.
MONTHLY WORKOUT SCHEDULE
Below is our recommended order and number of workouts. Try to stick as close to this as possible. Always keep the order of the workouts the same even if you have to take days off. Ideally do not have more than one day off in a row.
| Cardio | Cardio | Day 15 | Cardio |
| Day 2 | Workout One | Day 16 | Cardio |
| Day 3 | Cardio | Day 17 | Workout Two |
| Day 4 | Cardio | Day 18 | Cardio |
| Day 5 | Workout Two | Day 19 | Workout One |
| Day 6 | Cardio | Day 20 | Cardio |
| Day 7 | Rest | Day 21 | Rest |
| Day 8 | Workout One | Day 22 | Cardio |
| Day 9 | Cardio | Day 23 | Workout Two |
| Day 10 | Cardio | Day 24 | Cardio |
| Day 11 | Workout Two | Day 25 | Workout One |
| Day 12 | Cardio | Day 26 | Cardio |
| Day 13 | Workout One | Day 27 | Cardio | Day 14 | Rest | Day 28 | Rest |
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
RESISTANCE WORKOUT ONE
This concept consists of 4 sets of 3 exercises. In each set the first 2 exercises are heavy power exercises (perform 12 reps of each). The third is a aerobic exercise performed for a length of time rather than a number of reps. Perform 3 rounds and the length of time for the aerobic exercise drops from 1 minute in the first round, to 45 seconds in the second round, to 30 seconds in the final round. The rounds are performed back to back with no rest inbetween. Once you have completed 3 rounds take a 3 minute rest and then progress to the next set. Remember to keep weights heavy and challenging to elicit the correct hormonal response.
EXERCISE CONCEPT – POWER & AEROBIC
| Exercises in each set | 3 |
| Reps for power exercise | 12 |
| Time for aerobic exercise | 1 min / 45 sec / 30 sec |
| Rounds | 3 |
| Sets | 4 |
| Rest between sets | 3 min |
Before commencing your workout click here for technique advice on some of the big exercises.
Round One
SQUAT — Dumbbells
Stand feet shoulder width apart and hold dumbbells to your shoulders. Bend the knees into a deep squat, push the bottom backwards and maintain neutral spine. Press the heels into the floor as you extend the legs. Make sure your knees track inline with your toes.
CHEST PRESS — Swiss Ball / Dumbbells
Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Inhale as you bend the arms bringing the hands towards the shoulders with your elbows flared to the side and exhale as you extend.
AEROBIC / DONKEY KICKS
Begin crouched down then rock the body forward, push through your feet and take your weight onto your hands into a half handstand. Kick out with your feet, extend the legs then return to the starting position.
Round Two
ROW — Dumbbells
Stand feet hip width apart and hold a dumbbell in each hand. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull with the arms into a row position, elbow flared to the side. Extend the arms.
PLANK — Bosu
Place your weight onto your forearms, feet onto a bosu (dome side up) and raise the body. Engage your core and create a straight line from head to feet. Alternately push up onto your hands and lower back onto your forearms. As you push up the hands should replace to position of the elbows.
AEROBIC / SQUAT JUMP
Stand with your feet hip width apart. Jump as high as possible and tuck your knees to your chest. As you land, place your hands on the floor and jump your legs back into a plank position with your body extended. Jump your feet back towards your hands and begin again. Keep the movement as fluid as possible.
Round Three
PULLOVER — Swiss Ball / Dumbbell
Support your head and shoulders on a swiss ball, raise your hips and hold a dumbbell above you in both hands. With slight elbow flexion, lower the weight behind you on the inhale. Keep the arms lengthened and bring the weight back over the body as you exhale. Maintain neutral spine.
OBLIQUE CRUNCH – Swiss Ball / Dumbbell
Lie with your back over a swiss ball and hold a weight to your chest. Draw your navel to spine as you curl up and rotate. Lower under control then curl and rotate to the same side. The further back over the ball the harder the exercise.
AEROBIC / ICE SKATERS
Spring laterally from foot to foot, traveling as far as possible. As you land, take the free leg behind you and touch the touch the floor with the opposite hand the supporting leg. The movement should be continuous and fast pace.
Round Four
STIFF LEG DEADLIFT – Dumbbells
Stand, feet hip width apart and dumbbells held in both hands. Place your weight into your heels, hinge forward from the hip with slight knee flexion and lower the weights towards the floor. Only go to the point where you can maintain neutral spine, do not round the lower back. Engage the glutes and straighten the legs as you stand upright.
PRESS-UP
Begin in a press-up position, hands just wider than shoulder width and arms extended. As you perform the press-up, push away forcefully and use the momentum to clap your hands together in between each repetition.
AEROBIC / LUNGE JUMP
Begin with 1 foot forward in a lunge position, lean the body over the front leg and touch the floor with the opposite hand. Push through both feet and jump laterally changing legs and touch the floor with the other hand. Keep the movement continuous.
RESISTANCE WORKOUT TWO
Perform this workout with the same exercise concept as workout one.
Round One
HAMSTRING CURL — Swiss Ball
Lie on your back with 1 foot on a swiss ball (leg extended) and the other raised above you. Lift your hips and place your arms by your side for support. Bend the knee as you roll the ball towards you, do not allow the hips to lower. Extend the leg.
PRESS-UP — Box
Begin in a press-up position, feet raised on a box, hands just wider than shoulder width and arms extended. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.
AEROBIC / SPRINTS
Spring from foot to foot on the spot. Bring the knee up as high as possible. Use the arms in a running action. Keep the tempo fast.
Round Two
DEADLIFT — Dumbbells
Stand feet shoulder width apart and hold a dumbbell in each hand. Hinge at the hips, bend the knees and lower the dumbbell towards the floor. Do not let the lower back round, maintain neutral spine. Engage your glutes, push the feet into the ground and you straighten your legs.
JACKS
Lie on the floor with the arms extended overhead. Raise the upper and lower body reaching the hands towards the toes. Keep the back neutral, the chest lifted and the legs as straight as possible. Lower under control.
AEROBIC / TRICEP PUSHBACK
Begin with your hands placed shoulder width apart and your weight pushed back over your feet with the knees bend. Move your weight forwards over the hands maintaining slight knee flexion, perform a tricep press-up and push back onto your feet with the arms extended.
Round Three
CLEAN AND PRESS — Dumbbell
Take a shoulder width stance and hold a dumbbell in 1 hand with the arm extended to the floor in front of you. Bend the knees and hinge from the hips with a neutral spine. Lift the dumbbell by extending the legs and as the dumbbell passes the knees extend at the ankles, knees, and hips forcefully, similar to a jumping motion. Use the momentum to lift the dumbbell as high as possible in a straight line close to the body with the elbow out. At the height of this movement your feet should clear the floor. Bring the dumbbell to the shoulder and press overhead. Lower under control.
CHEST PRESS — Swiss Ball / Dumbbells
Support your upper back on a swiss ball and lower your hips towards the floor. Hold dumbbells above you with your arms fully extended. Inhale as you bend your arms bringing the hands towards the shoulders with your elbows flared to the side and exhale as you extend.
AEROBIC / SKIPPING — Rope
Stand up straight. Engage your core. Bend your arms at a 45 degrees angle, with elbows close to your sides and hands pointed outward. Keep your arms relaxed and a loose grip on the handles. Turn the rope with your wrists, not the entire arm. Bend your knees slightly with your weight on the balls of your feet. Your heels should never touch the ground. Alternate feet, so you are running in place as you spring over the rope.
Round Four
ROW – Band
Stand in a slight squat position with your shoulders retracted, arms extended and hold the band at chest height. Pull the band towards you with your elbows slightly raised. Draw your shoulder blades down and together then extend the arms.
LATERAL FLEXION — Dumbbell
Stand feet shoulder width apart and hold a dumbbell in one hand. Laterally flex the body, lowering the dumbbell towards the floor, then pull over to the opposite side keeping your core engaged and shoulders retracted.
LUNGE — Dumbbells
Stand with 1 foot forward and the other foot back behind you with the heel raised. Hold dumbbells to the shoulders. Lower into a lunge position until the back knee is just off the floor and both knees are at right angles. Then jump and switch legs landing in a lunge, continue.
CARDIO WORKOUT
The cardio workout is split into 3 sections: Intervals, lactic acid removal phase, followed by a repeat of the intervals. You can use any piece of cardio equipment such as the cross trainer, treadmill, rower, bike or skipping rope. You can also combine equipment rather than performing the entire workout on one machine. If you are training at home, take a look at the video and choose a combination of cardio exercises to perform.
Intervals (pre LAR phase) – perform the required number of intervals. The sprint phase should be performed at 100%, the highest intensity possible and the rest phase should be performed at a low intensity to recover. For example on a cross-trainer increase the speed for the sprint phase then bring it back down on the rest phase, allowing you to recover.
Lactic acid removal phase – work at a consistent pace, but to the maximum intensity possible (you should not be able to hold a conversation) yet able to sustain it for the required length of time. The time is stated in minutes below the first table.
Intervals (post LAR phase) – perform the intervals again with the same format as the first section.
Enjoy!
CARDIO CONCEPT
| Number of Intervals | Sprints | Rest |
| 20 | 20 sec | 20 sec |
| Lactic Acid Removal Phase - 14 minutes | ||
| 20 | 20 sec | 20 sec |
| Total Workout Time - 40 minutes | ||
SPRINT PHASE
This video shows examples of cardio exercises to use when performing the sprint phase of your interval training. Choose one thats suits your level.
REST PHASE
This is the recovery phase. Choose from marching on the spot, an easy jog or a combination of the two.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
ABDOMINALS
Lie prone (on your front) and place your hands beneath your shoulders. Press into the floor, straighten your arms and raise your body.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
LATERAL
Place one foot behind the other and reach the same arm (as back leg) overhead. To increase the stretch lean laterally.
UPPER BACK
Place your hands together and reach forward. Drop your head between your arms and curve your upper back.
CHEST
Place your forearm onto a wall, creating right angles at the shoulder and elbow joints. Apply pressure into the wall and turn your torso away.
TRICEP
Take one arm overhead and bend at the elbow. Apply pressure with the opposite hand and keep the head raised.
ALTERNATIVE EXERCISES
Use this section to replace specific exercises in your programme which do not work for you. This may be due to not having the correct equipment, the exercise being too challenging / not challenging enough, or possibly due to an injury. Click on the links below to find alternative exercises for the same body part or movement.