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Qantas flight attendant shares how ONE exercise helped her get a leaner body after two pregnancies


Qantas flight attendant shares how ONE exercise helped her get a leaner body after two pregnancies

Rachael Attard, from Sydney, said while many personal trainers will recommend that their clients follow the same exercise routine and diet approach, this will do nothing for your body – unless it’s right for your physique.

‘There are three female body types: ectomorph, mesomorph and endomorph, and finding out what your body type is and by adjusting your workout and diet to it, you will be training smarter and you will achieve better and faster results,’ Rachael told FEMAIL.


Major characteristics: Tall and slim

Celebrity example: Kendall Jenner

The first body type is ectomorph – and such women are usually characterised by being tall and slim.

‘Ectomorphs generally find it quite difficult to gain weight or muscle but are naturally low in body fat,’ Rachael explained. 

Because of this, they need to adapt their diet and workouts accordingly.

What is the ideal workout?

Ectomorphs should up their resistance training to ideally three times per week, as this will help them to put on muscle.

‘Since ectomorphs find it quite hard to gain muscle and they lose weight easily, they should focus on heavy lifting, high-intensity interval training and resistance training,’ Rachael said. 

This body type can also limit their cardio, as it’s not strictly necessary for slimming success.

‘Ectomorphs should also aim for one rest day per week or an active recovery day that includes some light walking or stretching,’ Rachael said.

‘Your body will gain muscle and strength very slowly so don’t be disheartened if you are not noticing any improvements straight away.’

What are the best diet tips to follow?

When it comes to what you should eat, Rachael said ectomorphs need to eat lots of carbs, as this is the only body type that won’t gain weight by eating them.

‘An ideal macronutrient ratio is 40-50 pr cent carbohydrates, 30-35 per cent protein and 20-25 per cent fat,’ Rachael said.

However, this doesn’t mean you can eat whatever carbs you like.

The PT recommends you focus on the healthy, slow-release ones like wholegrain bread, brown rice, wholegrain pasta, quinoa and vegetables.

‘Your body also needs protein and fat to function efficiently,’ Rachael said.

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


Major characteristics: Naturally muscular with a medium-sized bone structure 

Celebrity example: Gigi Hadid 

The second body type is the mesomorph.

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

‘Mesomorphs do gain and lose weight, but they also see results from exercise quickly,’ Rachael said. 

What is the ideal workout? 

Rachael said mesomorphs should choose their weights according to their desired fitness results, so if they are trying to lose weight, they need to stick to body weight or lighter weight, higher rep workouts.

‘HIIT or high intensity interval training also works brilliantly for mesomorphs,’ she said.

‘Try to do HIIT at least one or two times a week, and incorporate three dedicated cardio-focused days.’

You should also definitely be focusing on upping your cardio if you’re curvy, muscly and have a tendency to lose or gain weight: 

‘High intensity cardio, such as running on a flat surface and at a stead pace, works best for fat loss,’ Rachael added.

What are the best diet tips to follow?

From a diet perspective, mesomorphs look their best when they eat balanced macros – filled with a 30-35 per cent carbs, 35-40 per cent protein and 30 per cent fat.

‘Try to have all of the macronutrients in both your meals and your snacks,’ Rachael said.

Mesomorphs should also keep an eye on their calorie intake, as they can easily gain weight if they eat too much sugar.

‘The 80/20 approach is a good approach for mesomorphs,’ Rachael added.

This means you eat healthily 80 per cent of the time, and what you want 20 per cent of the time.

‘If you really want to speed up stubborn fat loss and give your body a kickstart, you could try and low carb and high protein diet for four weeks,’ Rachael said.

Following this, you should switch back to eating balanced macros. 


Major characteristics: Shorter and curvier

Celebrity example: Scarlett Johansson

The final body type is the endomorph, and such women are characterised by being shorter and curvier.

‘Endomorphs can gain muscle very quickly, they have great strength and endurance, but may find weight loss a little more challenging and have a higher level of body fat,’ Rachael said. 

Thus, they need to work out and diet accordingly.

What is the ideal workout? 

The ideal workout for endomorphs is more reps with lower weights.

‘Since endomorphs tend to be bottom-heavy, I recommend you focus on lighter weight resistance training (high reps, low weights) and avoid heavy weights,’ Rachael said.

The trainer also said you could incorporate power walks into your routine, as power walks help to reduce fat on your legs while burning plenty of calories.

‘Try and do as much walking as you can; at least five times per week for 45 minutes at a time,’ Rachael said.

‘You could also incorporate low intensity training like walking with two or three days of moderate high-intensity cardio like running.’

She added that running at a steady pace on a flat surface works best for this body type.

What are the best diet tips to follow?

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

‘Make sure most of your carbs are coming from fruit and veggies, and skip the starches such as pasta, bread and rice,’ Rachael said.

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

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

If you must eat chocolate or lollies, eat it in moderation.

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