How to grow your glutes: Sydney personal trainer Rachael Attard shares three exercises


Ectomorphs are usually naturally slim (like Victoria’s Secret models) and have difficulty building muscle.

If you are an ectomorph body type, you may have thinner legs. So, your goal here is to maintain (or maybe even lose stubborn body fat) while building lean muscle.

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

What is the best diet for an ectomorph?

Rachael recommends you focus on healthy, slow-cooked foods like whole-wheat bread, brown rice, whole-wheat pasta, quinoa and vegetables.

“The ideal macronutrient ratio is 40-50 percent carbohydrates, 30-35 percent protein and 20-25 percent fat,” says Rachael.

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


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

They can lose weight quickly, but they can also gain weight quickly. Usually, the size is average.

If you are a mesomorph, excessive exercise like squats and lunges can cause big legs. So, your goal here is to reduce your body fat percentage and avoid exercises that will stretch your legs in the process.

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What is the best diet for mesomorphs?

From a dietary perspective, mesomorphs look best when they eat a balanced macro diet – filled with 30-35 percent carbohydrates, 35-40 percent protein and 30 percent fat.

Mesomorphs should also monitor their calorie intake, as they can easily gain weight if they eat too much sugar.

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

‘I’m a mesomorph. I’m naturally slim but can put on weight and muscle quickly,” says Rachael


Endomorphs naturally have strong builds and larger frames. They can build muscle quickly and it’s a bit difficult to lose weight. However, it is not impossible!

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If you are an endomorph body type, your goal should be to focus heavily on reducing your overall body fat and avoid exercises that can cause you to bulk up.

What is the best diet for endomorphs?

Endomorphs must follow a low-carb diet, because the body cannot process carbohydrates.

“Make sure most of your carbs come from fruit and vegetables, and skip starches such as pasta, bread and rice,” says Rachael.

You should also maintain a high fat and protein intake. Think lean meats, oily fish, nuts, seeds and avocados.


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