College student shares her simple daily exercise regimen for slim legs: Rachael Attard –

Rachael Attard from Sydney said that while many personal trainers advise their clients to follow the same exercise routine and dietary approach, it won’t do anything for your body unless it’s good for your physique.

“There are three female body types: ectomorph, mesomorph and endomorph, and if you learn what your body type is and change your training and diet accordingly, you will work smarter and get better and faster results.” Rachael told FEMAIL.

BODY TYPE ECTOmorph

Main features: tall and thin

Famous example: Kendall Jenner

The first body type is ectomorph – and these women are usually characterized by being tall and slender.

“Ectomorphs often find it quite difficult to gain weight or build muscle, but their body fat is naturally low,” explains Rachael.

Therefore, they have to adjust their diet and training accordingly.

What is the ideal exercise?

Ectomorphs should ideally increase their resistance training three times a week as it will help them build muscle.

“Since ectomorphs find it extremely difficult to build muscle and lose weight easily, they should focus on heavy lifting, high-intensity interval training, and resistance training,” Rachael said.

This type of build can also limit your cardio, as losing weight is not strictly necessary.

“Ectomorphs should also aim for one rest day per week or one active recovery day with light walking or stretching,” Rachael says. Said.

“Your body will gain muscle and strength very slowly, so don’t be discouraged if you don’t notice improvement right away.”

What are the best diet tips to follow?

As for what to eat, Rachael said ectomorphs should eat lots of carbohydrates because they’re the only body type that doesn’t get fat from eating them.

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

But that doesn’t mean you can eat all the carbs you love.

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

“Your body also needs protein and fat to function efficiently,” says Rachael.

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

BODY TYPE MESOMORPHY

Main features: Natural muscle with medium bone structure

Famous example: Gigi Hadid

The second body type is the mesomorph.

Mesomorphs are typically characterized by being naturally muscular with medium bone structure, broad shoulders, a narrow waist, and the ability to gain and lose weight quickly.

“Mesomorphs gain and lose weight, but they also see exercise results quickly,” Rachael said.

What is the ideal exercise?

Rachael said mesomorphs should choose their weight based on desired fitness results, so if they’re trying to lose weight they should stick to bodyweight or lighter, higher-rep workouts.

“HIIT, or high-intensity interval training, also works great for mesomorphs,” he said.

“Try to do HIIT at least once or twice a week and add three special days that focus on cardio.”

If you have curves, muscles, and a tendency to lose or gain weight, you should also focus on increasing your cardio:

“High-intensity cardio, such as jogging at an easy pace on a flat surface, works best for fat loss,” added Rachael.

What are the best diet tips to follow?

From a dietary standpoint, mesomorphs are at their best when they eat balanced macronutrients packed with 30-35% carbohydrates, 35-40% protein and 30% fat.

“Try to get all the macronutrients at both meals and snacks,” says Rachael. Said.

Mesomorphs also need to control their calorie intake because they can easily gain weight if they eat too much sugar.

“The 80/20 approach is good for mesomorphs,” Rachael added.

That means you’re healthy 80% of the time and eating what you want 20% of the time.

“If you really want to speed up stubborn fat loss and get your body moving, try a low-carb, high-protein diet for four weeks,” Rachael said.

After that, you should go back to eating balanced macros.

ENDOMOPHIC BODY TYPE

Main features: shorter and rounder

Famous example: Scarlett Johansson

The last body type is endomorph and these women are characterized by being shorter and rounder.

“Endomorphs can gain muscle mass very quickly, have a lot of strength and endurance, but find it a little more difficult to lose weight and have higher body fat levels,” Rachael said.

So they have to train and diet accordingly.

What is the ideal exercise?

The ideal exercise for endomorphs is more repetitions with lower weights.

“Since endomorphs are usually heavy in the lower part, I recommend focusing on resistance training with lighter weights (high reps, low weights) and avoiding heavy weights,” Rachael says. Said.

The trainer also said that you can include power walks in your routine, as power walks help reduce fat in your legs by burning a lot of calories.

‘Try to walk as much as possible; 45 minutes at a time at least five times a week,” Rachael said.

“You can also combine a low-intensity workout like walking with two or three days of moderate, high-intensity cardio like running.”

He added that running at a steady pace on level ground works best for this body type.

What are the best diet tips to follow?

Endomorphs have to follow a low-carb diet because their bodies aren’t 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 should also keep your fat and protein intake high. Think lean meats, fatty fish, nuts, seeds, and avocados.

“While you can also have treats, it’s a good idea to try to make them healthier, like chocolate avocado mousse or homemade protein balls,” Rachael said.

If you must eat chocolate or lollipops, eat them in moderation.