How to lose weight fast? Personal trainer Rachael Attard answers the most important questions from clients

A top personal trainer known for female leg slimming workouts and body type-specific programs answered frequently asked questions from her clients.

Rachael Attard from Queensland regularly preaches the benefits of walking for fat loss and encourages clients to learn about their body type (ectomorph, mesomorph or endomorph) before embarking on an exercise plan.

A sports nutritionist and scientist, Rachael is also proud to help women lose excess body fat in the most efficient way through her knowledge of ‘cutting zones’.

Mom recently answered a series of questions from her fans on Instagram — from how to avoid bloating while exercising to her favorite workout gear and her best tips for burning extra fat.

A top personal trainer known for female leg slimming workouts and body type-specific programs answered frequently asked questions from her clients.

1. WHY DO YOU RECOMMEND THAT YOU DO NOT RUN MORE THAN TWO – THREE TIMES A WEEK?

“Running too much can cause you to grow bigger, overwork your muscles, and stress your body, causing you to have high cortisol and trouble losing weight,” Rachael said.

‘No more than two to three times a week and not much time to do walking or resistance training – otherwise you’re overtraining.’

He gives the same advice when it comes to cycling, sprinting, or hill running, as these can make your thigh muscles bigger in the long run.

What does your body type say about how you should train?

ectomorph

Ectomorphs are often naturally thin (like Victoria’s Secret models) and find it difficult to build muscle.

If you’re an ectomorph body type, you probably already have naturally thinner legs. So your goal here is to build lean muscle while maintaining it (or perhaps losing some stubborn lower body fat).

In this way, your legs will be tightened and defined and you will avoid the appearance of thin and fat.

What is the best diet for an ectomorph?

Rachael recommends focusing on healthy, slow-release foods like whole wheat bread, brown rice, whole wheat pasta, quinoa, and vegetables.

“An ideal macronutrient ratio is 40-50 percent carbohydrates, 30-35% protein, and 20-25 percent fat,” Rachael said.

‘For your ectomorph body type, add healthy fats and protein to every meal. This will also help you recover from your workouts faster.’

mesomorph

Mesomorphs can be quite athletic and respond quickly to exercise which means they build muscle easily.

They can lose weight very quickly, but they can also gain weight quickly. They are usually of average size.

If you’re a mesomorph, extreme exercises like squats and lunges can easily result in bulky legs. So your goal here is to reduce body fat percentage and avoid exercises that will make your legs swell in the process.

What is the best diet for a mesomorph?

From a dietary standpoint, mesomorphs look best when they eat balanced macros packed with 30-35 percent carbohydrates, 35-40 percent protein, and 30 percent fat.

Mesomorphs should also be mindful of their calorie intake as they can easily gain weight if they eat too much sugar.

'I am a mesomorph.  I am naturally slim, but I can gain weight and muscle very quickly,” Rachael said.

‘I am a mesomorph. I am naturally slim, but I can gain weight and muscle very quickly,” Rachael said.

ENDOMORF

Endomorphs naturally have a strong build and a larger frame. They can build muscle very quickly and it’s a little harder for them to lose weight. But not impossible!

If you’re an endomorph body type, your goal is to really focus on reducing overall body fat and completely avoid any workout that could cause you to pile up.

What is the best diet for an endomorph?

Endomorphs should follow a low-carb diet as their bodies are not very good at processing carbohydrates.

“Make sure most of your carbs come from fruits and vegetables and skip starches like pasta, bread and rice,” Rachael said.

You also need to keep your fat and protein intake high. Think lean meats, fatty fish, nuts, seeds, and avocado.

2. HOW CAN WE LOSE WEIGHT WITHOUT VOLUME?

Rachael said diet is the most important thing when it comes to losing weight.

“If you focus on that, you’ll get results and you don’t get clumsy – I would make that a number one priority,” he said.

‘Exercise wise keep your resistance exercises low-impact and avoid heavy weights or heavy leg exercises like squats and lunges.

‘Walking on a flat surface for cardio helps slim legs and doesn’t cause clumsiness.’

Rachael showcased what she eats each day to encourage others to stick to their winter health goals

Rachael recently showcased what she eats every day to encourage others to stick to their winter health goals

Lunch is a kale and avocado salad with chickpeas followed by a glass of freshly squeezed orange juice.

Dinner is a delicious baked fish with sweet potatoes, broccoli, paprika, and zucchini.

Before completing her workout, she starts the day with avocado and feta cheese, and then completes her protein needs with a smoothie.

Rachael is adamant that it’s possible to achieve a slimmer, taller body without changing the number on the scale or “stuffing” any of your pre-existing muscles.

“For me personally, my legs get very weak when I do a lot of walking but my weight doesn’t change,” she said.

She aims to take 10,000 steps each day and suggests walking five days a week.

Rachel,

“You can definitely gain muscle with bodyweight-only exercises, you don’t need a gym or weights,” Rachael said.

3. A WOMEN’S AGE SAY WEIGHT LIFT IS IMPORTANT. IS THIS TRUE?

Lifting weights is important when it comes to aging.

“Women are more prone to osteoporosis, and having more muscle means you have a higher metabolism that declines as you age,” she said.

‘Having more muscle and strength also means you can move more easily. That doesn’t mean you have to lift super heavy, though – any resistance training will give you these benefits.’

4. IS WALKING OR RESISTANCE TRAINING MORE IMPORTANT FOR FAT LOSS?

“Resistance training,” Rachael said.

‘Walking is great for slimming your legs, but resistance training is most important for overall fat loss.’

Rachael says bodyweight exercises that work your whole body will help you have a strong yet functional body and a ‘thin physique’.

The PT recommends light resistance moves like resistance band leg raises and light squats, which are much more likely to burn excess fat.

However, the only exercise he recommends doing every day is power walking on a flat surface.

5. IS IT REALLY POSSIBLE TO BUILD MUSCLE WITH BODY WEIGHT EXERCISE?

“You can definitely gain muscle with bodyweight-only exercises, you don’t need a gym or weights,” Rachael said.

‘I haven’t been to the gym for about eight years.’

Why don’t you have to give up sugar to stay in shape?

You’d be forgiven for thinking that Rachael wasn’t treating herself, but that’s not the case.

He eats sugar every day but tries to eat ‘in moderation’ and ‘healthy’ foods 80 percent of the time, devoting 20 percent of the day to indulgence.

‘I’ve learned that I’m not good at restrictive diets, so nothing is off limits. “It’s hard not to overeat and eat chocolate in moderation (admittedly, I still do sometimes!) and it takes practice and control, but it’s sustainable in the long run and I never need to diet,” she said.

While it’s perfectly fine to include sugar in your diet, it has a limit.

“I guess it depends on the food. So for example, if it’s chocolate (my candy), maybe just a small bar or two rows of a block,” he said.

But if you are craving sugar, there will be a reason. It could be something to do with hormones, nutrient deficiencies, stress or mental causes. So it’s good to get to the heart of the matter so that you can treat the problem.’

6. WHAT IS RECOMMENDED EQUIPMENT FOR HOME TRAINING?

Rachael recommends yoga mats, light dumbbells (one to three pounds), and a resistance band (light to medium).

“Ankle weights and discs are optional, but they make things more fun and challenging,” he added.

7. DOES WALKING RISE MY FEET?

Rachael said it depends on the slope level.

‘If it’s a steep slope, it could be. This is because you use your quad muscles more when going uphill/incline or climbing stairs,’ he said.

‘If it’s a very slight slope, it probably won’t.’

8. WHAT IS YOUR BODY TYPE AND HOW DOES IT CHANGE YOUR EXERCISES?

‘I am a mesomorph. “I’m naturally thin, but I can gain weight and muscle very quickly,” he said.

‘Body type is not just about how you look, it’s also about your ability to gain/lose weight and muscle.’

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