A busy mother of two has revealed how she transformed her figure and shed stubborn baby weight with the help of a weight loss program that has inspired thousands of people around the world.
Annie, full-time working mother, 46, from sydneyshe felt she had no time for herself when she ran into a personal trainer by Rachael Attard Lean Legs program and some of the results in instagram.
The Sydney Fitness Trainer Program is proud to offer exercise and diet plans for women that allow them to lose weight and tone without bulking up.
Just a few weeks after starting the Lean Legs program, Annie said she got rid of stubborn belly fat and finally toned her legs.
“I thought being a mother of two and working full time meant I would never have time for myself or exercise, but I’ve made time for myself and I feel better than ever,” Annie told FEMAIL.
Personal trainer Rachael Attard (pictured) has a worldwide following for her Lean Legs program, which promises you can lose weight and tone without gaining weight
Busy working mother of two (pictured before and after) Annie from Sydney shared how she shed stubborn baby weight and toned her legs with the help of the program.
To tone up, Annie has been following Rachael’s program that incorporates resistance training and light cardio.
Rachael is a big fan of walking to lose weight in general and tone up.
“I started going to bed early so I could get up around 5am and go for a walk before starting the day with my family,” Annie told Daily Mail Australia.
‘To fit in a resistance workout, I had to do some quick circuits on my lunch break at work or after the kids’ bedtime. Sometimes it’s exhausting, but I feel much more complete as a result of it.’
“I thought being a mother of two and working full time meant I would never have time for myself or exercise, but I have made time for myself and feel better than ever,” Annie told FEMAIL (pictured before and after). after)
A typical workout on Rachael’s program involves bodyweight movements like planks and mountain climbers, as well as some light dumbbell circuits (Rachael Attard pictured)
A typical workout in Rachael’s program involves bodyweight movements like planks and hill climbers, as well as some light dumbbell circuits.
“The walk was my favorite part of the program,” Annie said.
‘It just gave me a mindset that keeps me motivated and energetic at home and also at work. The early mornings were the biggest challenge, especially when it was cold.’
Annie said she started to see results around five weeks, when she tried on her jeans and had her first “wow moment”:
“That kept me going, and it still does,” said the 46-year-old.
What does your body type say about how you should train?
ECTOMORPH
Ectomorphs are often naturally skinny (like Victoria’s Secret models) and find it hard to build muscle.
If you have 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.
This way your legs will get tone and definition and you will avoid looking skinny and fat.
What is the best diet for an ectomorph?
Rachael recommends that you focus on healthy, slow-release ones like whole wheat bread, brown rice, whole wheat pasta, quinoa, and vegetables.
“An ideal macronutrient ratio is 40-50 percent carbs, 30-35 percent protein, and 20-25 percent fat,” Rachael said.
‘For your ectomorph body type, add healthy fats and protein with each 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 easily build muscle.
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 exercises 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 bulk up your legs in the process.
What is the best diet for a mesomorph?
From a dietary perspective, mesomorphs look their best when eating balanced macros, filled with 30 to 35 percent carbs, 35 to 40 percent protein, and 30 percent fat.
Mesomorphs should also watch their calorie intake, as they can easily gain weight if they eat too much sugar.
I am a mesomorph. I’m naturally skinny, but I can gain weight and muscle very quickly,” Rachael said.
ENDOMORPH
Endomorphs naturally have a strong build and a larger frame. They can build muscle very quickly and it’s a little harder for them to lose weight. But it’s not impossible!
If you have an endomorph 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 be on a low carb diet, as their bodies aren’t very good at processing carbs.
“Make sure most of your carbs come from fruits and vegetables, and skip starches like pasta, bread, and rice,” Rachael said.
You should also maintain a high intake of fat and protein. Think lean meats, oily fish, nuts, seeds, and avocado.
Thousands of women who have tried Rachael’s program have shared their amazing results on Instagram (pictured before and after)
Just a few months later, Annie feels and looks better than ever.
“My skin is clearer, my clothes fit better, and my whole posture has changed as a result,” she said.
‘The results are not easy for me and I know the pictures don’t show much of a difference, but I have learned to be consistent. It has given me a sustainable lifestyle.’
Rachael recently showed off what she eats every day to encourage others to stick to their health goals over the winter term.
She starts the day with avocado and feta on toast before completing a workout and then supplements her protein needs with a shake.
Annie is just one of thousands who have shown their before and after photos using Rachael’s program.
PT recommends that its clients walk or run two to three times a week to lose weight without bulking up.
She gives the same advice when it comes to biking, jogging, or running on an incline, as these can make your thigh muscles bigger in the long run.
Rachael said that diet is the most important thing when it comes to losing weight.
“If you focus on that, you’ll get results and you won’t get bulky; I would make that the number one priority,” he said.
“Exercise-wise, 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 will help slim down your legs and shouldn’t cause bulk.”
Rachael (pictured) is convinced that it is possible to achieve a leaner, longer body without changing the number on the scale or ‘bulking’ any of your pre-existing muscles
Rachael is convinced that it’s possible to achieve a leaner, longer body without changing the number on the scale or ‘bulking’ existing muscle.
“Personally, when I walk a lot, my legs get really thin, but my weight doesn’t change,” she previously said.
His goal is to take 10,000 steps each day, and he recommends walking five days a week.
To know more about Rachael Attard, you can visit her website here.
Why you don’t need to give up sugar to stay fit
While you’d be forgiven for thinking that Rachael doesn’t treat herself, this is not the case.
She eats sugar every day, but “in moderation” and tries to eat “healthy” foods 80 percent of the time, while allowing 20 percent of the day for indulgence.
“I’ve found that I don’t do well on 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 control, but it’s sustainable in the long run 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 preferred sugar), maybe just a small bar or two rows of a block,” he said.
‘But if you have sugar cravings, there will be a reason. It could have something to do with hormones, nutrient deficiencies, stress, or mental reasons to name a few. So it’s good to get to the bottom of it so you can deal with the problem.’
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