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

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. 

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.