How to lose weight fast? Personal trainer Rachael Attard answers top questions from clients

A top personal trainer known for his women’s leg-slimming workouts and body type-specific programs has answered frequently asked questions from clients.

Queensland’s Rachael Attard regularly preaches the benefits of walking for fat loss and urges clients to find out their body type – ectomorph, mesomorph or endomorph – before embarking on an exercise plan.

Rachael, a nutritionist and sports scientist, also prides herself on helping women lose extra body fat in the most efficient way through knowledge of ‘fat burning zones’.

The mom recently answered a series of questions from her fans on Instagram, from how to avoid bulking up when she works out to her favorite workout gear and her best tips for burning extra fat.

A top personal trainer known for his female leg slimming workouts and body type specific programs has answered the questions he is often asked by clients.

1. WHY DO YOU RECOMMEND RUNNING NO MORE THAN TWO OR THREE TIMES A WEEK?

“Too much running can cause bulk, overload the muscles and cause stress on the body leading to high cortisol and trouble losing weight,” said Rachael.

“More than two or three times and there’s not much more time in the week to do walking or resistance training; otherwise you’ll be overtraining.”

She gives the same advice when it comes to cycling, sprinting or hill running, as they can build thigh muscles in the long run.

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

ECTOMORPH

Ectomorphs are usually naturally thin (like Victoria’s Secret models) and have a hard time building muscle.

If you’re an ectomorph body type, you probably already have naturally slimmer legs. So your goal here is to maintain (or maybe lose some lower body fat) while building lean muscle.

This way your legs will have tone and definition and you will avoid the fat and thin look.

What is the best diet for an ectomorph?

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

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

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

MESOMORPH

Mesomorphs can be quite athletic and respond quickly to exercise, meaning they build muscle easily.

They can lose weight very quickly, but they can also gain weight quickly. They are generally medium in size.

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

What is the best diet for a mesomorph?

Diet-wise, mesomorphs look best when they eat balanced macros: filled with 30-35% carbs, 35-40% protein, and 30% fat.

Mesomorphs should also watch their calorie intake, as they can easily gain weight if they eat too much sugar.

'I'm a mesomorph.  I'm naturally a slim build, but I can gain weight and muscle very quickly

‘I’m a mesomorph. I’m naturally a slim build, but I can put on weight and muscle very quickly,” said Rachael

ENDOMORPH

Endomorphs naturally have a strong build and larger frame. They can build muscle very quickly and find it a bit harder to lose weight. But, it is not impossible!

If you’re an endomorph body type, your goal is to really focus on reducing your overall body fat and completely avoid any training that might make you bulk 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 fruit and vegetables, and skip starches like pasta, bread and rice,” said Rachael.

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

2. HOW DO YOU LOSE WEIGHT WITHOUT GETTING BIG?

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

“If you focus on that, you’re going to get results and it’s not going to be bulky, I’d make that the number one priority,” he said.

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

“For cardio, walking on a flat surface will help slim your legs and shouldn’t cause bulk.”

Rachael shared what she eats every day to encourage others to meet their winter health goals

Rachael recently shared what she eats every day to encourage others to meet their health goals over the winter period

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

Dinner is a delicious piece of cooked fish along with sweet potato, broccoli, bell pepper and squash

Start your day with avocado and feta on toast before completing a workout, then supplement your protein needs with a smoothie.

Rachael claims that it is possible to achieve a leaner and longer body without changing the number on the scale or “bulking up” any pre-existing muscles.

“For me personally, when I walk a lot, my legs get really thin but my weight doesn’t change,” she previously said.

Aim to take 10,000 steps each day and recommend walking five days a week.

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

3. THEY SAY WEIGHT-LIFTING IS IMPORTANT AS WOMEN AGE. IS THIS TRUE?

Weight lifting is important when it comes to aging.

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

“Having more muscle and strength also means you can move more easily. However, it doesn’t mean you have to lift very heavy – any form of resistance training will give you these benefits.

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

“Resistance training,” Rachael said.

“Walking is amazing for slimming your legs, but resistance training for overall fat loss is the most important.”

Bodyweight workouts that work the entire body will help you maintain a strong but functional body and a “lean physique,” says Rachael.

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

That said, the only exercise he recommends doing every day is brisk walking on a flat surface.

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

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

“I haven’t been to the gym in about eight years now.”

Why you don’t have to give up sugar to stay fit

While you’d be forgiven for thinking that Rachael doesn’t treat herself, that’s not the case.

Eat sugar every day, but “in moderation” and try to eat “healthy” foods 80% of the time, while allowing 20% ​​of the day for indulgence.

“I found that I don’t do well with restrictive diets, so nothing is off limits. It’s hard to eat in moderation and not consume chocolate (admittedly, I still do sometimes!) and it takes practice and control, but it’s sustainable at long term and I never have to diet,” he said.

While it’s perfectly fine to incorporate sugar into your diet, there is a limit.

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

“But if you’re craving sugar, there’s going to be a reason. It could have something to do with hormones, nutrient deficiencies, stress or mental reasons just to name a few. So it’s good to get to the bottom of it so you can treat the problem.” .

6. WHAT IS YOUR RECOMMENDED EQUIPMENT FOR TRAINING AT HOME?

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,” she added.

7. WILL INCLINE WALKING MAKE MY LEGS LARGER?

Rachael said it depends on the level of inclination.

‘If it’s a steep slope, then it could. This is because you use your quad muscles more when you walk up/incline or climb stairs,” he said.

“If it’s a very slight tilt, it probably won’t.”

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

‘I’m a mesomorph. I’m naturally a slim build, but I can put on weight and muscle very quickly,” she said.

“Body type isn’t just about how you look, it’s also about your ability to gain/lose weight and muscle.”

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