A personal trainer has shared the weekly exercise routine she swears by for staying fit, and it’s way easier than you might think.
Rachael Attard, a sports nutritionist and scientist specializing in women’s bodies and sculpting lean, strong legs, has a day off once a week and does all of her workouts at home.
Perfect for those pressed for time, the Queensland-based trainer says her current routine is ‘minimal’ and features workouts lasting less than 30 minutes.
On Mondays, Rachael focuses on leg and butt exercises, and on Wednesdays, she does a quick, low-impact HIIT workout with no skips to make sure she’s gaining muscle and not bulking up.
Then he focuses on his upper body and abs on Friday and does a quick full-body session on Saturday and Sunday.
A personal trainer shared the weekly exercise routine she swears by to keep fit, and it’s way easier than you might think
Also walk three to five times a week for 30 to 45 minutes.
“I make a conscious effort to take lots of steps throughout the day to reach my 10,000,” she said.
“I also have at least one day off (usually on the weekend).”
Rachael regularly preaches the benefits of walking for fat loss and urges clients to learn their body type — ectomorph, mesomorph, or endomorph — before embarking on an exercise plan.
She is also proud to help women lose extra body fat in the most efficient way through the knowledge of “fat burning zones”.
The mom recently answered a bunch of questions from her fans on Instagram — from how to avoid bulking up while working out, to her favorite workout gear and her top tips for burning more fat.
‘I am a mesomorph. I’m naturally a slim build, but I can gain weight and muscle really fast,” Rachael said
1. WHY DO YOU RECOMMEND RUNNING NO MORE THAN TWO OR THREE TIMES A WEEK?
“Running too much can cause clutter, put extra strain on your muscles, and put stress on your body leading to high cortisol levels and difficulty losing weight,” Rachael said.
“No 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.”
He gives the same advice when it comes to cycling, sprinting, or running up an incline, as these 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 perhaps lose some stubborn lower body fat) while building lean muscle mass.
In this way your legs will acquire tone and definition and you will avoid the lean and fat look.
What is the best diet for an ectomorph?
Rachael recommends focusing on healthy, slow-release ones like whole-wheat bread, brown rice, whole-wheat pasta, quinoa, and greens.
“An ideal ratio of macros is 40-50% carbohydrates, 30-35% protein and 20-25% fat,” Rachael said.
“For your ectomorph body type, add healthy fats and protein to every meal.” This will also help you recover faster from your workouts.’
MESOMORPH
Mesomorphs can be quite athletic and respond quickly to exercise, which means they build muscle easily.
They can lose weight very fast, but they can also gain weight fast. They are usually medium in size.
If you’re a mesomorph, overdoing workouts like squats and lunges can easily lead to bulky legs. So, your goal here is to reduce your body fat percentage and avoid exercises that will bulk up your legs in the process.
What is the best diet for a mesomorph?
Dietarily, mesomorphs look best when they eat balanced macronutrients, filled with 30-35% carbohydrates, 35-40% protein, and 30% fat.
Mesomorphs should also keep an eye on their calorie intake, as they can easily gain weight if they eat too much sugar.
One of Rachael’s clients after going through the program
ENDOMORPHO
Endomorphs naturally have a stocky build and larger frame. They can build muscle very quickly and it is slightly harder for them to lose weight. But it’s not impossible!
If you’re an endomorphic body type, your goal is to really focus on reducing overall body fat and completely avoid any workouts that could cause you to bulk up.
What is the best diet for an endomorph?
Endomorphs should eat a low-carb diet, as their bodies aren’t very good at processing carbohydrates.
“Make sure the majority 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 avocados.
2. HOW TO LOSE WEIGHT WITHOUT BECOMING BULK?
Rachael said diet is the most important thing when it comes to losing weight.
“If you focus on that, you’ll get results and not become cumbersome. I’d make that the number one priority,” she said.
As for exercise, keep your resistance workouts low-impact and avoid heavy weights or heavy leg exercises like squats and lunges.
“For cardio, walking on a flat surface helps streamline your legs and shouldn’t cause bulk.”
Rachael recently showcased what she eats each day to encourage others to stick to their health goals this winter
Start the day with avocado and feta on toast before completing a workout, then supplement its protein needs with a smoothie
Rachael is a firm believer that it is possible to achieve a leaner, longer body without changing the number on the scale or “gaining” pre-existing muscles.
“For me personally, when I walk a lot my legs get very thin but my weight doesn’t change,” she said previously.
Aim for 10,000 steps a day and recommend walking five days a week.
“You can definitely build muscle with just bodyweight exercises, you don’t need the gym or weights,” said Rachael
3. THEY SAY WEIGHTLIFTING IS IMPORTANT AS WOMEN ARE AGING. IT IS 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 that declines as you age,” she said.
“Having more muscle and strength also means you can move more easily.” However, that doesn’t mean you have to lift very heavy loads – 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 great for slimming your legs, but overall fat loss resistance training is the most important.”
Bodyweight workouts that work your entire body will help you maintain a strong yet functional body and a “lean physique,” says Rachael.
The PT suggests light resistance moves like resistance band leg raises and light squats, which are much more likely to burn excess fat.
That said, the only workout he recommends doing every day is power walking on a flat surface.
5. IS IT REALLY POSSIBLE TO BUILD MUSCLE THROUGH BODYWEIGHT EXERCISE?
“You can definitely build muscle with just bodyweight exercises—you don’t need the gym or weights,” Rachael said.
“I haven’t been to the gym in about eight years.”
Because you don’t have to give up sugar to keep fit
While you’d be forgiven for thinking Rachael isn’t treating herself well, that’s not the case.
Eat sugar every day but “in moderation” and try to eat “healthy” foods 80% of the time, allowing 20% of the day for indulgence.
‘I’ve found that I don’t do well with restrictive diets, so nothing is off limits. It’s hard to eat in moderation and not binge on chocolate (admittedly I still do sometimes!) and it takes practice and monitoring, but it’s sustainable in the long run and I never have to diet,” she 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 one small bar or two rows of a block,” she said.
‘But if you’re craving sugar for a reason. It could be something to do with hormones, nutritional deficiencies, stress or mental reasons just to name a few. So it’s good to go through with it so that we can treat the problem.’
6. WHAT IS THE RECOMMENDED EQUIPMENT FOR HOME WORKOUTS?
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. DOES INCLINE WALKING UNWORK MY LEGS?
Rachael said this depends on your level of inclination.
“If it’s a steep slope, then it might. This is because you use your quads more when you walk up hills/inclines or up stairs,” she said.
“If there’s a slight slope, it probably won’t.”
8. WHAT IS YOUR BODY TYPE AND HOW DOES YOUR WORKOUTS CHANGE?
‘I am a mesomorph. I’m naturally a slim build, but I can gain weight and muscle really fast,” she said.
“Body type affects not only your appearance, but also your ability to gain/lose weight and muscle.”
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