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Rachael Attard Lean Legs: How busy mum transformed her figure and got the body of her dreams

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A busy mum-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 around the world.

Full-time working mum Annie, 46, from Sydney, felt like she had no time for herself when she stumbled upon personal trainer Rachael Attard’s Lean Legs program and some of the results on instagram.

The Sydney fitness coach’s program prides itself on providing workouts and diet plans for women that let them get lean and toned without bulking up.

Just weeks after starting the Lean Legs program, Annie said she has shifted stubborn stomach fat and finally toned her legs.

‘I thought that being a full-time working mum-of-two meant that I would never have any time for myself and exercise, but I have made time for me and I feel better than ever,’ Annie told FEMAIL.

Personal trainer Rachael Attard (pictured) has a global following for her Lean Legs program that promises you can get lean and toned without getting bulky

Personal trainer Rachael Attard (pictured) has a global following for her Lean Legs program that promises you can get lean and toned without getting bulky

Busy working mum-of-two Annie (pictured before and after), from Sydney, shared how she shed stubborn baby weight and toned her legs with the help of the program

Busy working mum-of-two Annie (pictured before and after), 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 which incorporates resistance training and light cardio.

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Rachael is a huge fan of walking for overall weight loss and toning up.

‘I started to go 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.

‘In order to fit in a resistance workout, I had to do some quick circuits on my lunchbreak at work or after the kids’ bedtime. Sometimes it’s exhausting, but I feel so much more complete as a result of it.’

'I thought that being a full-time working mum-of-two meant that I would never have any time for myself and exercise, but I have made time for me and I feel better than ever,' Annie told FEMAIL (pictured before and after)

'I thought that being a full-time working mum-of-two meant that I would never have any time for myself and exercise, but I have made time for me and I feel better than ever,' Annie told FEMAIL (pictured before and after)

‘I thought that being a full-time working mum-of-two meant that I would never have any time for myself and exercise, but I have made time for me and I feel better than ever,’ Annie told FEMAIL (pictured before and after)

A typical workout on Rachael's program involves body-weight moves like planking and mountain climbers, as well as some circuits with light dumbbells (Rachael Attard pictured)

A typical workout on Rachael’s program involves body-weight moves like planking and mountain climbers, as well as some circuits with light dumbbells (Rachael Attard pictured)

A typical workout on Rachael’s program involves body-weight moves like planking and mountain climbers, as well as some circuits with light dumbbells.

‘The walking 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 chilly.’

Annie said she started seeing results around the five week mark, when she tried on her jeans and had her first ‘wow moment’:

‘That motivated me to keep going, and still does,’ the 46-year-old said.

What does your body type say about how you should train?

ECTOMORPH

Ectomorphs are usually naturally slim (like Victoria’s Secret models) and they find it difficult to build muscle.

If you are an ectomorph body type, you probably already have naturally thinner legs. So, your goal here is to maintain (or perhaps lose a bit of stubborn lower body fat) while building lean muscle.

This way your legs will get tone and definition and you’ll avoid the skinny fat look.

What is the best diet for an ectomorph?

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

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

MESOMORPH

Mesomorphs can be quite athletic and respond quickly to exercise, which means they build muscle easily.

They can lose weight very fast, but can also gain weight quickly too. Usually, they are of average size.

If you are a mesomorph, overdoing workouts like squats and lunges can easily result in bulky legs. So, your goal here is to reduce body fat percentage and avoid exercises that will bulk up your legs in the process.

What is the best diet for a mesomorph?

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.

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

'I'm a mesomorph.  I am naturally a slim build but I can gain weight and muscle really quickly,' Rachael said

‘I’m a mesomorph. I am naturally a slim build but I can gain weight and muscle really quickly,’ Rachael said

ENDOMORPH

Endomorphs naturally have a strong build and larger frame. They can build muscle very quickly and it’s slightly harder for them to lose weight. But, it’s not impossible!

If you are an endomorph body type, your goal is to really focus on reducing overall body fat and to completely avoid any workouts that may cause you to bulk up.

What is the best diet for an endomorph?

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.

Thousands of women who have tried Rachael's program have shared their incredible results on Instagram (pictured before and after)

Thousands of women who have tried Rachael’s program have shared their incredible 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 entire posture has changed as a result,’ she said.

‘Results don’t come easy for me and I know the pictures don’t show much difference, but I learned to be consistent. It has given me a sustainable lifestyle.’

Rachael showcased what she eats everyday to encourage others to stick to their health goals during the winter period

'I don't count calories and macros anymore, but I added them here as I get lots of questions about how many calories I eat,' she said, adding that her meals totaled 1,660 calories

Rachael recently showcased what she eats everyday to encourage others to stick to their health goals during the winter period

Lunch is a kale and avocado salad with chickpeas followed by a glass of freshly squeezed orange juice

Dinner is a delicious piece of cooked fish alongside sweet potato, broccoli, capsicum and squash

She starts the day with avocado and feta on toast before completing a workout, and then supplements her protein needs with a smoothie

Annie is just one of thousands who have shown off their before-and-after pictures using Rachael’s program.

The PT recommends her clients walk or run two to three times a week in order to get lean without bulking up.

She gives the same advice when it comes cycling, sprinting or running on an incline, as these can make your thigh muscles bigger long term.

Rachael said diet is the most important thing when it comes to losing weight.

‘If you focus on that you’ll get results and won’t get bulky – I would make that the number one priority,’ she 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 legs and shouldn’t cause bulkiness.’

Rachael (pictured) is adamant it's possible to achieve a leaner and longer body without changing the number on the scale or 'bulking' any of your pre-existing muscle

Rachael (pictured) is adamant it’s possible to achieve a leaner and longer body without changing the number on the scale or ‘bulking’ any of your pre-existing muscle

Rachael is adamant it’s possible to achieve a leaner and longer body without changing the number on the scale or ‘bulking’ any of your pre-existing muscle.

‘For me personally, when I do lots of walking my legs slim down a lot but my weight doesn’t change,’ she said previously.

She aims for 10,000 steps each day and recommends walking five days a week.

To find out more about Rachael Attard, you can visit her website here.

Why you don’t need to give up sugar to stay in shape

While you’d be forgiven for thinking Rachael doesn’t treat herself, this isn’t the case.

She eats sugar every day but ‘in moderation’ and tries to eat ‘healthy’ foods 80 per cent of the time while allowing 20 per cent of the day for indulgence.

‘I found out that I don’t do well on restrictive diets so nothing is off limits. It is 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 long term and I never have to be on a 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 sugar of choice) maybe just a small bar or two rows of a block,’ she said.

‘But if you have sugar cravings there will be a reason why. It could be something to do with hormones, nutrient deficiencies, stress or mental reasons just to name a few. So it’s good to get to the bottom of it so you can treat the problem.’

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