The top personal trainer, known for her slimming workouts and body-specific programs for women, answered the most common questions asked by her clients.
Queenslander Rachael Attard regularly preaches the fat-loss benefits of walking and encourages her clients to learn their body type (external, intermediate, internal) before embarking on a workout plan. increase.
A sports nutritionist and scientist, Rachel takes pride in helping women lose excess body fat in the most efficient way through her knowledge of “fat burning zones.”
The mom recently took to Instagram to answer a number of questions from fans — from how to avoid bulking up when working out with her favorite workout equipment and her top tips for burning excess fat. .
Top Personal Trainer Known For Women’s Leg Slimming Workouts And Body-Specific Programs Answers Frequently Asked Questions From Clients
1. Why is it recommended not to run more than 2-3 times a week?
“Running too much can add bulk, overwork your muscles, stress your body, raise your cortisol levels, and make it harder to lose weight,” Rachel said.
“Beyond two or three times, there is very little time a week to walk or resistance train. Otherwise, you are overtraining.”
She gives the same advice for cycling, sprinting, and running on slopes, as they can cause your thigh muscles to grow in the long run.
What does your body type say about how you should train?
Ectomorph
Ectomorphs are usually naturally slim (like Victoria’s Secret models) and find it difficult to build muscle.
If you have an ectomorph body type, you probably already have naturally thin legs. sometimes.
This will keep your legs toned, defined and toned, and avoid looking lean and fat.
What is the best diet for ectomorphs?
Rachel recommends focusing on healthy, slow-release foods like whole grain bread, brown rice, whole grain pasta, quinoa, and vegetables.
“The ideal macronutrient ratio is 40-50% carbohydrate, 30-35% protein and 20-25% fat.
“Add healthy fats and protein to every meal for your ectomorph figure. This will also help you recover faster from your workouts.
Mesomorph
Mesomorphs are very athletic and respond quickly to exercise. This means you can easily build muscle.
They can lose weight very quickly, but they can also gain weight quickly.
If you’re a mesomorph, overtraining like squats and lunges can easily result in bulky legs. Avoid exercise.
What is the best diet for mesomorphs?
From a dietary perspective, the mesoderm looks best when you eat a balanced macrofood, filled with 30-35% carbohydrates, 35-40% protein, and 30% fat.
Mesoderm can easily gain weight if they eat too much sugar, so they also need to watch their calorie intake.
“I’m a mesomorph. I’m naturally slim, but I can gain weight and muscle quickly,” said Rachel.
Endomorph
Endomorphs naturally have a strong build and a larger frame. They can build muscle very quickly and are a bit difficult to lose weight. But it’s not impossible!
If you’re an endomorph, your goal should be to really focus on reducing overall body fat and completely avoid workouts that can cause bulking up.
What is the best diet for endomorphs?
Endomorphs have a hard time processing carbohydrates, so they should be on a low-carb diet.
“Make sure most of your carbs come from fruits and vegetables, and skip starches like pasta, bread, and rice,” Rachel said.
You should also keep your fat and protein intake high. Think red meat, fatty fish, nuts, seeds, and avocados.
2. How to lose weight without adding bulk?
Rachel said diet is the most important thing when it comes to weight loss.
“If you focus on it, you’ll get results and it won’t be bulky. I make it my number one priority,” she said.
When it comes to exercise, keep the impact of resistance training low and avoid heavy weights and heavy leg exercises such as squats and lunges.
“For cardio, walking on a flat surface slims your legs and adds less bulk.”
Rachel recently shared what she eats every day to encourage people to stick to their health goals during the winter months.
She starts her day with an avocado and feta toast before completing her workout, then tops off her protein needs with a smoothie.
Rachel affirms that it’s possible to achieve a leaner, longer body without changing the number on the scale or “bulking” your existing muscles.
“Personally, when I walk a lot, my legs get pretty thin, but my weight stays the same,” she previously said.
She aims for 10,000 steps every day and recommends walking five days a week.
“You can definitely build muscle with just bodyweight training, you don’t need a gym or weights,” says Rachel.
3. They say weightlifting is important as women age. Is this true?
Weightlifting is important when it comes to aging.
“Women are more prone to osteoporosis, and more muscle means a higher metabolism, which decreases with age.
“Having more muscle and strength also means you can move around more easily. You can also get these benefits with training.”
4. Is walking or resistance training more important for fat loss?
“Resistance training,” said Rachel.
“Walking is great for slim legs, but resistance training is the most important way to reduce overall fat.”
Full-body bodyweight workouts help maintain a strong, functional body and a “lean physique,” says Rachel.
PT suggests light resistance exercises like resistance band leg lifts and light squats that are far more likely to burn excess fat.
That said, the only workout she recommends doing daily is power walking on a flat surface.
5. Is it really possible to build muscle with bodyweight exercises?
“You can definitely build muscle just by bodyweight training, no gym or weights needed,” said Rachel.
“I haven’t been to the gym in about eight years.”
Why you don’t need to give up carbohydrates to stay in shape
You’d be forgiven for thinking that Rachel wouldn’t treat herself, but that’s not the case.
She eats sugar every day, but “in moderation”, eating “healthy” foods 80% of the time and indulging 20% of the day.
“I’ve found that restrictive diets don’t work for me, so I’m not restricting anything. It’s hard to eat in moderation and not eat too much chocolate (admittedly, I still do sometimes! ) takes practice and administration, but is long-term sustainable and doesn’t require you to go on a diet.
Adding sugar to your diet is perfectly fine, but there are limits.
“It also depends on the food. For example, for chocolate (sugar of my choice), it’s just a small bar or two rows of blocks,” she said.
“But if you have a sugar craving, there’s probably a reason for it. Hormonal, nutritional deficiencies, stress, or psychological reasons, just to name a few, can be involved.” So it’s good to get to the root of the problem so it can be treated.
6. What equipment do you recommend for at-home workouts?
Rachael recommends a yoga mat, light dumbbells (1-3 kg), and resistance bands (light and moderate).
“Ankle weights and discs are optional, but they make things more fun and challenging,” she added.
7. Do walking diagonally make your legs thicker?
Rachel said this depends on the level of incline.
“If it’s steep, you’ll be fine. This is because you’ll be using your quadriceps more when going uphill, inclines, or when climbing stairs,” she said.
“If it’s just a slight incline, it probably isn’t.”
8. How will your body shape and workouts change?
“I’m a mesomorph. I’m naturally slim, but I can gain weight and muscle quickly,” she said.
“Body type not only affects how you look, but also your ability to gain or lose weight and muscle.”
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