Last Updated: September 18th, 2025

Fat Loss Beginner Nutrition & Exercise Plan for Endomorphs – Punjabi Fitness

Target Audience

This plan is designed for:

  • Indian males and females with a naturally broader/heavier build (endomorph body type).
  • People who gain fat easily (especially around belly/hips) and struggle to stay lean.
  • Age group: 18–40 years, generally healthy, with no major medical conditions.

⚠️ MEDICAL DISCLAIMER ⚠️
This is a general beginner plan. If you have medical conditions like diabetes, thyroid, PCOD, hypertension, or heart issues, please consult your doctor before starting.

Beginner Nutrition Plan for Endomorphs

Goal: Lose fat, stay energetic, build lean muscle

Key Guidelines

  • Keep carbs lower and focus on proteins + fiber.
  • Choose slow-digesting carbs (oats, dalia, brown rice, millets, chapati).
  • Avoid sugar, fried snacks, junk food, and excess oil.
  • Drink 3L water daily.

For Males (Approx. 1,800–2,000 kcal/day)

Time Meal Type Meal
8:00 am Breakfast 2 boiled eggs + 1 bowl vegetable upma/poha
11:00 am Mid-morning 1 apple or guava + handful of almonds
1:30 pm Lunch 2 chapatis (multigrain) + sabzi + dal + grilled chicken/fish/paneer
4:00 pm Evening Snack Green tea + roasted chana OR sprouts salad
8:00 pm Dinner 1 chapati + sabzi + dal + curd
10:00 pm Before Bed 1 glass warm water with cinnamon

For Females (Approx. 1,400–1,600 kcal/day)

Time Meal Type Meal
8:00 am Breakfast 1 vegetable besan chilla OR 1 bowl oats with seeds
11:00 am Mid-morning 1 fruit (pear/papaya) + 5 soaked almonds
1:30 pm Lunch 1 chapati + sabzi + dal + grilled paneer/chicken + salad
:00 pm Evening Snack Herbal tea + 1 small bowl roasted makhana
8:00 pm Dinner 1 small chapati OR 1 bowl khichdi with curd
10:00 pm Before Bed 1 glass lukewarm water

Quick tip: Vegetarians can replace chicken/fish/eggs with paneer, tofu, soy, or dals.

Beginner Exercise Plan for Endomorphs

Goal: Burn fat + improve stamina + tone body

Key Guidelines

  • Prioritize cardio + HIIT for calorie burn.
  • Add strength training to avoid muscle loss.
  • Train 5–6 days/week, rest 1 day.

Weekly Routine

Day 1 – Cardio + Full Body

  • Brisk Walking (15 min)
  • Bodyweight Squats (3 × 12)
  • Push-ups (3 × 8)
  • Plank (3 × 20 sec)

Day 2 – Strength (Lower Body)

  • Squats (3 × 12)
  • Step-ups (3 × 10 each leg)
  • Glute Bridges (3 × 12)
  • Side Plank (3 × 15 sec each side)

Day 3 – Cardio (HIIT)

  • 30 sec fast jog + 1 min walk (repeat 10 times)
  • Skipping rope (5 min)
  • Stretching (10 min)

Day 4 – Strength (Upper Body)

  • Dumbbell Rows (3 × 12)
  • Shoulder Press (3 × 10)
  • Bicep Curls (3 × 12)
  • Push-ups (3 × 8)

Day 5 – Cardio + Core

  • Cycling or Running (20 min)
  • Mountain Climbers (3 × 15)
  • Russian Twists (3 × 15)
  • Plank (3 × 30 sec)

Day 6 – Fun Activity + Light Cardio

  • Zumba, Dance, Badminton, or Swimming (30 min)

Day 7 – Rest/Stretch

Quick tip: Workouts should last 45–60 mins. Endomorphs benefit from higher activity levels daily (walk after meals, take stairs).

Punjabi Fitness Support for Endomorphs

Endomorphs often feel stuck because fat comes back quickly. But with the right food and workout balance, you can see real change.

Use our Free BMR Calculator to know your exact calorie needs for fat loss.
Calculate Your BMR Now →

With Punjabi Fitness, you can explore:

  • Multiple diet options,
  • Different types of workouts to through Punjabi Fitness App → Signup Now

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