While there are hundreds of different exercise and diet plans designed to help you shed the kilos, when it comes to staying in shape there is one method that stands out above all others.
The trick? Eating and exercising for your body type.
Australian personal trainer, Rachael Attard, recently revealed the characteristics of the three different body types via a quiz - as well as the one frame that can put on muscle without looking bulky.
'I keep seeing girls put on the exact same exercise regime and diet by their PTs, no matter what body type they are, or what fitness and body goals they have,' Rachael explained.
'Squats, lunges and weight lifting do not produce desired results for everyone.'
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Australian personal trainer, Rachael Attard (pictured), recently revealed the three different body types - and the one frame that can put on muscle without looking bulky
All bodies are unique, but the most used body type system today is a system, which focuses on fat, muscle and the body's capacity to change with physical activity (pictured: Rachael Attard)
What is your body type?
So what are the three different body types and how can you know which one you fall into?
All bodies are unique, but the most used body type system today is the Heath-Carter anthropometric somatotype system, which focuses on fat, muscle and the body's capacity to change with physical activity.
This system breaks down all of the body types into three unique stereotypes: ectomorphs, mesomorphs and endomorphs.
These are identifiable by different traits.
This system breaks down all of the body types into three unique stereotypes: ectomorphs, mesomorphs and endomorphs (pictured)
Kendall Jenner (pictured) is an example of an ectomorph, who are typically tall and slim - ectomorphs don't have much muscle and find it hard to gain weight and muscle
What is an ectomorph?
Ectomorph body types are very tall and slim. They don't have much muscle and find it difficult to put on muscle or any weight in general,' Rachael explained on her blog.
'It is very unlikely that you will ever see a bulky ectomorph.
'If ectomorphs don't eat healthy or exercise regularly, they can go one of two ways. They can get even skinnier. Or, they can become "skinny fat", which is a term used to describe someone who looks slim in clothes, but a bit flabby in a bikini,' she continued.
'Even though ectomorphs have genetically slim bodies, it's still important for them to eat healthy and exercise regularly for general health and to look fit and toned.'
When it comes to the type of exercise they should do, Rachael (pictured) said ectomorphs are the one body type suited to weight lifting
When it comes to the type of exercise they should do, Rachael said that ectomorphs are the one body type suited to weight lifting:
'They are the lucky ones as they tend to gain kilograms only with difficulty and don't put on too much muscle mass even when training with weights,' she said.
Trainer, Camilla Ackerberg, reiterated this, previously telling FEMAIL that ectomorphs need to incorporate compound exercises like squat variations, lunges, deadlifts and kettlebell swings into their regime.
'Do not be afraid to lift weights! It will not make you look bulky. Ectomorphs won't need much cardio to remain slim so keep this to low - maximum two days of low intensity circuit training or similar,' she said.
Ectomorphs should also not be carbohydrate shy, as they tend to tolerate carbs better than other body types, but they should pick fresh and real food alternatives rather than processed carbohydrate variants.
Celebrity ectomorphs: Kate Moss, Kendall Jenner, Cameron Diaz.
The mesomorph is between the ectomorph and the endomorph, and they are defined by a muscular frame - Gigi Hadid (pictured) is a good example of someone with a mesomorph body
What is a mesomorph?
The mesomorph is between the ectomorph and the endomorph, and they are defined by a muscular frame.
'Mesomorphs can build muscle easily like endomorphs. But one of their main traits is that they can lose and gain weight quickly,' Rachael said.
'If a mesomorph is not careful with diet and exercise, they can become overweight and unfit. But if they eat well and exercise consistently, they can generally lose weight and get in shape without too much trouble.'
Because she said that mesomorphs can change the shape of their bodies quite easily, they need to 'be careful that the type of training they are doing is suitable to what they are trying to achieve'.
'Heavy weight lifting will cause you to build more muscle,' Rachael added. 'If this is what you are trying to achieve, that's great. If not, just keep this in mind and adjust your training.'
This type of frame can easily become bulky if your approach to fitness isn't 'careful and more focused'.
Mesomorphs typically have a narrow waist and broader shoulders, as well as an athletic frame.
For Camilla Ackerberg, the type of training that suits a mesomorph best is a varied program, comprising cardio and resistance.
'A mix of high-intensity, low intensity steady state cardio and strength training can be quite an effective training approach for a person with a dominance in the mesomorph body type,' she explained to FEMAIL.
Diet-wise, mesomorphs do quite well on a mixed diet (lean proteins, healthy fats and carbohydrates) and have a moderate carbohydrate tolerance.
Celebrity mesomorphs: Gigi Hadid, Halle Berry.
An endomorph body type is usually a larger curvier figure - their chest is wider and their bones might be shorter; Beyonce (pictured) is a good example of the body type
What is an endomorph?
An endomorph body type is usually a larger curvier figure. They are quite commonly a stocky build and their bodies hold onto fat well and find it hard to lose.
Their chest is wide and their bones might be shorter:
'Endomorph body types are generally curvier and shorter. They have trouble losing weight, but can gain it quite quickly,' Rachael said.
'One of their main traits is that they can get bigger and musclier very quickly with exercise, because they naturally already have muscle.
'This is often my main complaint from endomorph women, and a lot of personal trainers don't take this into account or just neglect the endomorph woman's fears.'
'One size fits all should not be the approach. Not in exercising, not in nutrition and certainly not in body types,' Rachael (pictured) said
Endomorphs ought to mix weight training with some cardio, as endomorphs will get 'bigger and more muscular relatively quickly'.
Endomorphs should generally lower their carbohydrate intake and consume carbs only around training or as a carb backload approach.
They usually respond better to a diet higher in fats.
'One size fits all should not be the approach. Not in exercising, not in nutrition and certainly not in body types,' Rachael said.
'Learning which body shape you were born with will help you train smarter and achieve the body you've always wanted.'
Celebrity endomorphs: Beyonce, Kim Kardashian.
Rachael Attard has created an online quiz to devise which body type you have. To find out, please click here.
https://textbacklinkexchanges.com/category/the-sun-world/
https://textbacklinkexchanges.com/personal-trainer-creates-quit-to-help-women-identify-their-physique-and-the-best-diet-and-exercise/
News Pictures Personal trainer creates quit to help women identify their physique - and the best diet and exercise
You don’t have to pack away your bikini just because you’re the wrong side of 20. These body-beautiful stars reveal their secrets to staying in shape and prove you can smoulder in a two-piece, whatever your age. Read on and be bikini inspired!
TEENS
Hayden Panettiere
Size: 8
Age: 18
Height: 5ft 1in
Weight: 8st
To achieve her kick-ass figure, Hayden – who plays cheerleader Claire Bennet in Heroes – follows the ‘quartering’ rule. She eats only a quarter of the food on her plate, then waits 20 minutes before deciding whether she needs to eat again.
Hayden says: “I don’t have a model’s body, but I’m not one of those crazy girls who thinks that they’re fat. I’m OK with what I have.”
Nicollette says: “I don’t like diets – I see it, I eat it! I believe in eating healthily with lots of protein, vegetables and carbs to give you energy.”
kim cattrall
Size: 10-12
Age: 52
Height: 5ft 8in
Weight: 9st 4lb
SATC star Kim swears by gym sessions with Russian kettle bells (traditional cast-iron weights) and the South Beach Diet to give her the body she wants. To avoid overeating, Kim has a radical diet trick – squirting lemon juice on her leftovers – so she won’t carry on picking.
Kim says: “I am no super-thin Hollywood actress. I am built for men who like women to look like women.”
https://i.dailymail.co.uk/1s/2018/11/19/23/6403204-6407767-image-a-27_1542671906463.jpg
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