Ex ballet dancer reveals exactly how she tightened her core using Rachael Attard’s Lean Legs & More

Rachael Attard, from Sydney, stated whereas many private trainers will advocate that their purchasers comply with the identical train routine and weight-reduction plan strategy, it will do nothing in your physique – except it is proper in your physique.

‘There are three feminine physique varieties: ectomorph, mesomorph and endomorph, and discovering out what your physique sort is and by adjusting your exercise and weight-reduction plan to it, you’ll be coaching smarter and you’ll obtain higher and sooner outcomes,’ Rachael informed FEMAIL.


Major traits: Tall and slim

Celebrity instance: Kendall Jenner

The first physique sort is ectomorph – and such girls are normally characterised by being tall and slim.

‘Ectomorphs typically discover it fairly tough to realize weight or muscle however are naturally low in physique fats,’ Rachael defined. 

Because of this, they should adapt their weight-reduction plan and exercises accordingly.

What is the perfect exercise?

Ectomorphs ought to up their resistance coaching to ideally 3 times per week, as it will assist them to placed on muscle.

‘Since ectomorphs discover it fairly laborious to realize muscle they usually reduce weight simply, they need to concentrate on heavy lifting, high-intensity interval coaching and resistance coaching,’ Rachael stated. 

This physique sort can even restrict their cardio, as it is not strictly obligatory for slimming success.

‘Ectomorphs must also intention for one relaxation day per week or an lively restoration day that features some gentle strolling or stretching,’ Rachael stated.

‘Your physique will acquire muscle and power very slowly so do not be disheartened in case you are not noticing any enhancements immediately.’

What are one of the best weight-reduction plan tricks to comply with?

When it involves what it’s best to eat, Rachael stated ectomorphs have to eat plenty of carbs, as that is the one physique sort that will not acquire weight by consuming them.

‘An very best macronutrient ratio is 40-50 pr cent carbohydrates, 30-35 per cent protein and 20-25 per cent fats,’ Rachael stated.

However, this doesn’t suggest you possibly can eat no matter carbs you want.

The PT recommends you concentrate on the wholesome, slow-release ones like wholegrain bread, brown rice, wholegrain pasta, quinoa and greens.

‘Your physique additionally wants protein and fats to perform effectively,’ Rachael stated.

‘For your ectomorph physique sort, add in wholesome fat and protein with each meal. This may also enable you to get well out of your exercises sooner.’


Major traits: Naturally muscular with a medium-sized bone construction 

Celebrity instance: Gigi Hadid 

The second physique sort is the mesomorph.

Mesomorphs are sometimes characterised by being naturally muscular with a medium-sized bone construction, broad shoulders, a slender waist and skill to realize and reduce weight shortly.

‘Mesomorphs do acquire and reduce weight, however in addition they see outcomes from train shortly,’ Rachael stated. 

What is the perfect exercise? 

Rachael stated mesomorphs ought to select their weights in keeping with their desired health outcomes, so if they’re attempting to reduce weight, they should keep on with physique weight or lighter weight, larger rep exercises.

‘HIIT or excessive depth interval coaching additionally works brilliantly for mesomorphs,’ she stated.

‘Try to do HIIT not less than one or two instances per week, and incorporate three devoted cardio-focused days.’

You must also positively be specializing in upping your cardio should you’re curvy, muscly and tend to lose or acquire weight: 

‘High depth cardio, corresponding to working on a flat floor and at a stead tempo, works greatest for fats loss,’ Rachael added.

What are one of the best weight-reduction plan tricks to comply with?

From a weight-reduction plan perspective, mesomorphs look their greatest after they eat balanced macros – stuffed with a 30-35 per cent carbs, 35-40 per cent protein and 30 per cent fats.

‘Try to have all the macronutrients in each your meals and your snacks,’ Rachael stated.

Mesomorphs must also control their calorie consumption, as they’ll simply acquire weight in the event that they eat an excessive amount of sugar.

‘The 80/20 strategy is an effective strategy for mesomorphs,’ Rachael added.

This means you eat healthily 80 per cent of the time, and what you need 20 per cent of the time.

‘If you actually need to pace up cussed fats loss and provides your physique a kickstart, you might attempt to low carb and excessive protein weight-reduction plan for 4 weeks,’ Rachael stated.

Following this, it’s best to change again to consuming balanced macros. 


Major traits: Shorter and curvier

Celebrity instance: Scarlett Johansson

The ultimate physique sort is the endomorph, and such girls are characterised by being shorter and curvier.

‘Endomorphs can acquire muscle in a short time, they’ve nice power and endurance, however could discover weight reduction a little bit tougher and have a better degree of physique fats,’ Rachael stated. 

Thus, they should work out and weight-reduction plan accordingly.

What is the perfect exercise? 

The very best exercise for endomorphs is extra reps with decrease weights.

‘Since endomorphs are typically bottom-heavy, I like to recommend you concentrate on lighter weight resistance coaching (excessive reps, low weights) and keep away from heavy weights,’ Rachael stated.

The coach additionally stated you might incorporate energy walks into your routine, as energy walks assist to cut back fats in your legs whereas burning loads of energy.

‘Try and do as a lot strolling as you possibly can; not less than 5 instances per week for 45 minutes at a time,’ Rachael stated.

‘You might additionally incorporate low depth coaching like strolling with two or three days of reasonable high-intensity cardio like working.’

She added that working at a gentle tempo on a flat floor works greatest for this physique sort.

What are one of the best weight-reduction plan tricks to comply with?

Endomorphs ought to comply with a low-carb weight-reduction plan, as their our bodies should not excellent at processing carbohydrates.

‘Make positive most of your carbs are coming from fruit and veggies, and skip the starches corresponding to pasta, bread and rice,’ Rachael stated.

You additionally have to preserve your fats and protein consumption excessive. Think lean meats, oily fish, nuts, seeds and avocado.

‘While you possibly can have treats, it is a good suggestion to attempt to make them more healthy, like chocolate avocado mousse or do-it-yourself protein balls,’ Rachael stated.

If you could eat chocolate or lollies, eat it moderately.

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