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Thomas Rohmer

Have you tried to lose weight in the past only to gain it right back?

Do you easily gain weight and struggle to lose it?

Are you finally ready for a dieting approach that'll work with your body type instead of against it?

If so then keep reading.

95% of people who go on a diet will regain the weight back within a few months or years.

To be successful with weight loss you must do something different than everyone else.

You see, most people fall victim to the dieting trap.

It goes a little something like this:

Read more

Have you tried to lose weight in the past only to gain it right back?

Do you easily gain weight and struggle to lose it?

Are you finally ready for a dieting approach that'll work with your body type instead of against it?

If so then keep reading.

95% of people who go on a diet will regain the weight back within a few months or years.

To be successful with weight loss you must do something different than everyone else.

You see, most people fall victim to the dieting trap.

It goes a little something like this:

  1. You want to lose weight so you go on a diet.

  2. Things are going good for the first few weeks.

  3. Then your weight loss starts to stall so you cut your calories even more.

  4. You're struggling to keep up at this point, but you're still determined to succeed.

  5. Then you get invited to your friend's bar-b-que and you promise yourself you'll still stick to the plan.

  6. However, the delicious foods are too tempting and you cave and binge eat to your heart's content.

  7. The next day you wake up feeling guilty about what you had done.

  8. Then once some time passes and you're feeling better, you decide to go at it again.

  9. And the cycle repeats itself.

The problem isn't you—it's the diet.

Most diet plans work against your body type not with it.

That's why it's inevitable for most diet plans to fail you.

Most diet plans don't take into consideration what your body type is and how an approach needs to be catered to work with that specific body type.

For instance, the endomorphic body type is more sensitive to carbs.

Does this sound familiar?

  • Eat no carbs and you'll eventually crash and burn.

  • Eat too many carbs and weight gain will occur.

  • Heck even if you eat the right amount of carbs but you eat carbs at the wrong time you'll still gain weight.

Therefore endomorphs must eat the right amount of carbs (not too little and not too much) and they must eat carbs at the right times to ensure dieting success.

With the endomorph diet, I'm going to show you how to strategically eat carbs to ensure you work with your body type and not against it.

I'm sure this sounds great and all, but who I am to be teaching you about this anyway?

Who Am I?

My name is Thomas Rohmer and I have a Kinesiology degree from the University of North Texas, experience working as a personal trainer, and I've self-published multiple health and fitness books.

Over the years, I've seen a lot of the things that people commonly struggle with when it comes to reaching their health and fitness goals. That's why I always make sure to craft my advice and programs in a way that thinks of potential problems in advance and then solves them.

I don't care about what should work on paper, I care about what actually works for real people who have normal jobs.

I love sharing my unique knowledge with others who are eager to learn and get started. I hope to inspire you to take action and achieve your health goals.

Why Do I Need to Take This Course?

You need to take this course if you're finally ready to lose weight once and for all.

You can leave this page and hope for the best. Hope that everything will work out. That you'll be able to lose weight and keep it off.

Or you can stop wishing and finally get your hands on the right information. Put yourself in the right vehicle that'll lead you to dieting success and help you maintain that success for good.

Imagine being done with diets, pills, powders, and other supplements for good.

Imagine what you'll look and feel like.

This is the last diet plan that you'll ever need because it actually works.

Course Topics

  • The truth behind carbs and weight gain

  • How to force any stubborn body fat to melt off

  • Why even complete beginners are able to see success with the Endomorph Diet

  • My Single Best Tip to Drastically Increase Your Chances of Success

  • How to Manipulate Your Body to Burn More Fat

  • How Many Calories You Need to Eat to Start Burning Fat Today

  • How Much Protein, Carbs, and Fat You Need to Eat to Lose Weight

  • The One Thing You Must Correct First in Order for This Diet to Work for You

  • An Exercise Plan catered specifically for endomorphs

  • The Importance of Sleep and How to Get More Sleep at Night Even if You're a Night Owl

Finally don't forget that this course is backed by Udemy's 30-Day Money Back Guarantee. You have nothing to lose except for unwanted body fat.

What are you waiting for?

The time to take action is now. This can be the first day to a new you, or another day where you wonder why it is that you're not getting the results that you want.

Enroll today.

Enroll now

What's inside

Learning objectives

  • How to overcome the endomorph body type, lose weight, and keep it off.
  • The correct way you must think about your body type.
  • What supplements are worth your money and which ones aren't.
  • Why sleep matters for fat loss and how to get more sleep even if you're a night owl.

Syllabus

The Endomorph Body Type
Welcome!
Introduction
Characteristics of the 3 Main Body Types
Read more
How Can You Tell if You're Truly an Endomorph?
Why You Must Get Your Mind Right First
What About Cardio?
Stop Doing This Immediately
While You're At It, Stop Doing This Too
The Best Way to Handle Slip Ups In Your Diet Plan
Please Leave a Review Because It'll Help Me Out!
Just About Everyone Uses This, But You Might Be Better Off Without It
Practices You Can Use to Develop a Winning Mindset
How to Properly Use Visualization to Achieve Your Goals
How to Properly Set Goals for Success
Don't Forget About Process Goals!
How to Find Your Why for Unstoppable Motivation
Weight Loss Overview
Exercising in a Fasted State
How Does Your Body Actually Burn Fat?
How Many Calories Do YOU Need to Eat to Lose Weight?
Do I Have to Eat the Same Amount of Calories Everyday?
Macro Percentages You Need to Eat as an Endomorph
The Best and Easiest Way to Track Your Calories and Macros
This One Thing Will Massively Increase Your Chances of Success
Endomorph Diet Gameplan
How the Plan Changes to Work With the Endomorphic Body Type and Not Against It
The Intermittent Fasting Approach that Works Well with Endomorphs
Flexible Dieting Approach for Endomorphs
Follow This Rule for When to Eat Healthy and When Not To
What Foods Should I Eat?
How to Properly Use Refeed Days to Avoid Weight Loss Plateaus
The Best Kind of Exercise for Endomorphs
Is Exercise Even Necessary for You to Achieve Your Goal Bodyweight?
What Type of Exercise is Best for Endomorphs?
Weight Workout for Endomorphs
Should You Factor in Calories Burned via Exercise?
Endomorph Supplement Guide
The Correct Mindset You Should Have When it Comes to Supplements
Popular Supplements that Aren't Worth Your Money
Top 3 Supplements to Help You Burn More Fat
Don't Forget About Sleep!
Why Does Sleep Matter for Fat Loss?
How to Improve Sleep Quality
How to Get More Sleep Even if You're a Night Owl
Frequently Asked Questions
How Many Meals Should You Eat Per Day?
How Should You Divide Up Your Calories Across Your Meals?
I've Hit a Weight Loss Plateau! What Should I Do?
Can You Change Body Types?
Should You Eat Snacks?

Good to know

Know what's good
, what to watch for
, and possible dealbreakers
Offers strategies for endomorphs to strategically manage carbohydrate intake, which may help them work with their body type instead of against it
Includes an exercise plan specifically designed for endomorphs, which may help learners optimize their workouts for their body type
Explores the importance of sleep for fat loss and provides tips on how to improve sleep quality, even for night owls, which may help learners improve their health
Examines the role of mindset and visualization in achieving weight loss goals, which may help learners develop a more positive and effective approach to dieting
Discusses intermittent fasting and flexible dieting approaches for endomorphs, which may help learners find a sustainable and enjoyable way to manage their weight
Features a supplement guide that discusses popular supplements and identifies those that may not be worth the money, which may help learners make informed decisions

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Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Endomorph Diet with these activities:
Review Macro Percentages
Reviewing macro percentages will help you understand the dietary guidelines specific to the endomorph body type, setting you up for success in the course.
Show steps
  • Research the recommended macro percentages for endomorphs.
  • Understand how these percentages differ from general dietary guidelines.
  • Calculate sample macro breakdowns for a given calorie intake.
Review 'The Endomorph Diet Plan'
Reading this book will provide a more in-depth understanding of the endomorph diet, complementing the course's core concepts.
Show steps
  • Read the chapters on diet and exercise for endomorphs.
  • Compare the book's recommendations to the course's teachings.
  • Identify any areas where the book provides additional insights.
Review 'The Bodybuilding.com Guide to Your Best Body'
Reading this book will provide a broader understanding of weight loss principles, complementing the course's specific focus on the endomorph body type.
Show steps
  • Read the sections on macronutrients and calorie balance.
  • Review the exercise recommendations for fat loss.
  • Take notes on key concepts and how they relate to the course.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Calorie and Macro Tracking Practice
Practicing calorie and macro tracking will improve your accuracy and consistency, leading to better results with the endomorph diet.
Show steps
  • Use a calorie tracking app to log your food intake for several days.
  • Analyze your tracking data to identify areas for improvement.
  • Adjust your food choices to better align with your macro targets.
Create a Sample Meal Plan
Creating a sample meal plan will allow you to apply the course's principles to a practical scenario, solidifying your understanding of the endomorph diet.
Show steps
  • Calculate your daily calorie and macro targets based on the course guidelines.
  • Select foods that fit within these targets, focusing on whole, unprocessed options.
  • Create a meal plan for one week, ensuring variety and adherence to the macro targets.
  • Evaluate the meal plan and make adjustments as needed.
Document Your Progress
Documenting your progress will help you stay motivated and track your results, reinforcing the effectiveness of the endomorph diet.
Show steps
  • Take initial measurements (weight, body fat percentage, etc.).
  • Take progress photos every week.
  • Keep a food journal to track your calorie and macro intake.
  • Write a weekly summary of your progress and challenges.
Create a Recipe Modification Guide
Creating a recipe modification guide will allow you to adapt your favorite recipes to fit the endomorph diet, making it more sustainable in the long term.
Show steps
  • Choose several of your favorite recipes.
  • Analyze the recipes to identify high-calorie or high-carb ingredients.
  • Find healthier alternatives for these ingredients.
  • Modify the recipes to reduce calories and carbs while maintaining flavor.
  • Document the original and modified recipes in a guide.

Career center

Learners who complete Endomorph Diet will develop knowledge and skills that may be useful to these careers:
Personal Trainer
A personal trainer helps clients reach their fitness goals through exercise and nutrition guidance. This course, with its focus on the endomorph body type and its specific dietary needs, is highly applicable to the work of a personal trainer. Understanding how to tailor dietary and exercise plans to different body types is crucial for a trainer and this course helps build that knowledge. It discusses how to strategically approach weight loss for endomorphs, including carbohydrate intake, exercise plans, and sleep optimization. This course also covers the importance of a winning mindset, goal setting, and motivation, all vital for a trainer to effectively guide clients towards success. It provides a deep dive into the practicalities of dieting, making it well-suited for those who want to assist others in their weight management journeys.
Nutrition Consultant
A nutrition consultant provides personalized dietary advice to clients, guiding them towards better health and wellness. As a nutrition consultant, you need in depth knowledge of various dietary strategies. This course, which specifically addresses the unique challenges and needs of endomorphs, can be incredibly helpful. By understanding how to manipulate carb intake and optimize meal timing for this body type, a nutrition consultant can better help their clients. The course also emphasizes the importance of sleep and supplements, which are crucial for a well-rounded view of weight management. The course’s approach to dieting, with the inclusion of refeed days and flexible dieting, can equip a nutrition consultant with a diverse set of strategies to offer to clients.
Health Coach
A health coach empowers individuals to make positive lifestyle changes to improve their overall wellness. This course on the endomorph diet would be helpful for health coaches because of its focus on a specific body type and its unique needs. A health coach needs to be able to explain complicated nutritional concepts to a wide set of clients. This course will enable a coach to provide nuanced education on how to manage carbohydrates, incorporate exercise, and prioritize rest, all crucial components in weight loss. The course also stresses mindset and goal setting, which is very helpful for a health coach, who assists clients in adopting sustainable positive behaviors that can influence their overall health and well-being.
Wellness Advisor
A wellness advisor helps individuals adopt healthy habits and improve their overall well being. This course, which concentrates on the endomorph diet, is very well-suited for a wellness advisor. The course provides a deep dive into nutrition and lifestyle factors affecting endomorphs, including how to optimize carbohydrate intake, and when to eat them. The course also addresses the importance of sleep and supplements. This course can help a wellness advisor offer better guidance on fitness, nutrition, and lifestyle optimization. The holistic perspective of this course extends to important topics such as mindset and goal setting, which are very helpful for encouraging long term adherence to a wellness plan.
Fitness Instructor
A fitness instructor leads group exercise sessions, promoting physical activity and wellness. This course can be helpful for a fitness instructor, as it addresses the specific dietary and exercise needs of endomorphs. The course's instruction on how to correctly approach weight loss for this body type, including carbohydrate intake and the importance of sleep, is very important knowledge for a fitness instructor. While the course does not focus specifically on leading groups, the knowledge of how to manipulate fat burning, when to eat certain foods, and strategies for weight loss are all important for any instructor who cares about their clients' success. This course can help a fitness instructor to offer more well rounded advice.
Dietitian
A dietitian provides expert advice on diet and nutrition to help individuals manage health conditions and optimize their well being. Though this course specifically targets the endomorph body type, the principles of strategic carbohydrate intake, meal timing, and overall weight management that it touches upon are core to a dietitian's practice. A dietitian requires a deep understanding of how the body uses nutrition, with this course providing a focused view that can help to build that knowledge. Dietitians also work with clients on their mindset and goal setting, which are both covered in this course. The strategies provided in the course to avoid weight loss plateaus and promote sustainable eating patterns may also be helpful. It is worth noting that a becoming a dietitian typically requires an advanced degree.
Weight Loss Specialist
A weight loss specialist develops and implements personalized weight management programs for clients. The concepts in this course, which detail the best methods for endomorphs to lose weight, are directly applicable to this role. This course provides a detailed approach that covers various aspects of weight loss, including nutrition, exercise, and sleep. It focuses on the importance of mindset, goal setting, and motivation, areas that are very important for a weight loss specialist. A weight loss specialist could use this course to educate themselves on how to better serve clients struggling with their weight, by presenting them with a more tailored approach. The course emphasizes sustainable changes, which is critical for long-term weight loss success.
Corporate Wellness Consultant
A corporate wellness consultant designs and implements health programs for employees. While the course focuses specifically on the endomorph body type, it includes valuable principles that are helpful for a corporate wellness consultant. This course provides insight into nutrition, exercise, and sleep which are all crucial components of a corporate wellness program. The course also covers goal setting, and the psychological aspects of weight loss, which are important to encouraging sustainable change in participants. A consultant may be able to use the principles of this course to create more effective population health programs, as it deals with strategies for long term success instead of fad diets.
Health Blogger
A health blogger creates content focused on health, fitness, and nutrition, educating and inspiring readers. This course, with its instruction on the endomorph body type, would be a great source of specific, actionable information for a health blogger. This course's detailed approach to carb management, exercise planning, and the importance of sleep for weight management, provides a good base for content creation. The course also covers specific supplement recommendations, and discusses the importance of mindset. A health blogger can leverage the information in the course to develop content that is helpful, well-informed, and tailored towards specific segments of their audience, namely endomorphs.
Wellness Program Coordinator
A wellness program coordinator develops and manages health initiatives for a variety of groups. The endomorph diet focused content of this course can be helpful to a wellness program coordinator, as this course provides a deep dive into the nutrition and lifestyle factors that affect weight management. The course teaches a comprehensive approach to dieting, including how to strategically implement carbs into a diet and the importance of sleep, which is very important information for someone who develops health initiatives. The course emphasizes sustainable practices and mindset for success, both of which are important concepts when designing a wellness plan. The coordinator can use the knowledge to create more targeted and effective programs.
Life Coach
A life coach guides individuals in setting goals and achieving personal growth. While primarily focused on the endomorph diet, this course's emphasis on mindset, goal setting, and motivation is directly relevant to life coaching. A life coach may be able to use the course's information on how to create long term sustainable plans within the context of health to help their clients achieve other goals as well. The course stresses specific habits, particularly in regards to mindset, which can be of use to a coach in guiding their clients to success. While this course does not cover the broader aspects of life coaching, the core principles of setting and achieving goals are certainly applicable.
Public Health Educator
A public health educator develops and implements programs to improve community health. While not directly focused on public health, the course's approach to weight management for the endomorphic body type may be helpful for a public health educator. This course teaches about the connection between diet, exercise, and sleep, which are all topics integral to public health. The course also teaches about building a winning mindset and setting realistic goals, which is important for behavioral change within a community. The course's focus on sustainable strategies rather than quick fixes aligns with the goals of public health education, to promote long term well being. This course may be useful to build a foundation of nutrition and fitness knowledge.
Health and Wellness Writer
A health and wellness writer creates written content about health, nutrition, and fitness. While this course is about the endomorph diet, the detailed information regarding nutrition, exercise, and sleep, can be very helpful for a writer who focuses on health topics. The course offers a specific approach to weight management by focusing on a specific body type. It provides a nuanced exploration of topics such as carbohydrate management, meal timing, and the importance of rest, all of which can form a strong foundation for creating written content. This course may be useful for individuals who wish to produce informative content on health and wellness topics.
Food Blogger
A food blogger creates content that focuses on food and recipes. This course, while not a recipe based course, may prove valuable for a food blogger, especially one who focuses on health or weight loss related content. This course offers specific recommendations on how and when to eat certain foods, particularly carbohydrates. The course also delves into the importance of sleep as well as some supplement recommendations. While this course is very niche, its discussion of meal timing and flexible dieting strategies can still be useful information for a food blogger. While not directly applicable to a general food blogger, a blogger who wishes to focus on healthy eating may benefit from this course.
Social Media Influencer
A social media influencer creates content for social media platforms, often focusing on a specific niche. While this course is specialized to the endomorph body type, a social media influencer who focuses on health and wellness may find some value within this course. The course's detailed exploration of nutrition, fitness, and sleep which are all key elements to weight management, can help provide accurate information within their content. While the course is specific to the endomorph body type, it can provide a foundation for a social media influencer looking to create content on the topics of diet and exercise. This course may be useful to gain a nuanced understanding of how to strategically implement carbs into a diet.

Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Endomorph Diet.
Is specifically tailored to the endomorph body type. It provides detailed dietary recommendations and exercise plans. It useful reference tool for understanding the specific needs of endomorphs. This book adds more depth to the existing course.
Provides a comprehensive overview of nutrition and exercise principles. It is helpful for understanding the fundamentals of body composition and how to manipulate diet and exercise for weight loss. While not specifically tailored to endomorphs, it provides a solid foundation for understanding the concepts discussed in the course. It is more valuable as additional reading to reinforce concepts.

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