Popular personal trainer answers the questions every client asks her about losing weight - from how to lose the last 5kg to the worst foods you can eat

  • Sydney personal trainer Rachael Attard revealed the questions she's asked most
  • These include how to lose the final 5kg and how you can get rid of any knee fat
  • She recommends adopting a high calorie diet every three days to lose weight
  • Rachael also said it's helpful to have a 10 different dishes on rotation when busy

A personal trainer has answered the questions she gets asked most about weight loss, including how to lose the last five kilograms when you hit a plateau and the best type of exercise to shed lower belly fat fast.

Rachael Attard, from Sydney, regularly preaches the benefits of walking for fat loss and understanding what body type you fall into before embarking on a diet and workout plan.

She has hundreds of clients across Australia, as well as more than 100,000 followers on Instagram, all of whom claim her advice has helped them where other programs have fallen short.

'I have been through quite a journey with my own health over the past 10 years and I've learned such a lot about what works and what doesn't with regard to fitness and health,' Rachael wrote on Instagram.

A PT (pictured) answered the questions she is asked most about weight loss, including how to lose the last 5kg when you hit a plateau and the best type of exercise to shed lower belly fat

A PT (pictured) answered the questions she is asked most about weight loss, including how to lose the last 5kg when you hit a plateau and the best type of exercise to shed lower belly fat

If you're struggling to lose the final 5kg, Rachael (pictured) recommends that you adopt a higher calorie diet every three days and mix up your training between cardio and resistance

If you're struggling to lose the final 5kg, Rachael (pictured) recommends that you adopt a higher calorie diet every three days and mix up your training between cardio and resistance

1. 'I'm struggling with losing the last 5kg and am in a plateau. What can I do?'

Rachael said this is one of the most common dilemmas among her clients, and she knows from personal experience that the final 5kg is 'always the hardest to get rid of'.

'My top tips if you're struggling are that you should mix up your workouts and try something different to see if it works better,' she suggested.

'You should also remember the importance of rest days as these are what give the body a chance to heal and restore.'

Alongside this, Rachael recommends that you adopt a higher calorie diet every three days, and consume as many as 500 calories more than you would usually.

'Finally, you must try and get eight hours of sleep every night if you can,' she said - as being tired can lead to poor nutrition decisions the next day.

2. 'What kind of training should I do if I want to lose lower belly fat?'

Fat on your lower stomach is some of the hardest to get rid of, principally because it's impossible to spot reduce fat but all too easy to put it on in this area.

'Resistance training is the best type of exercise to lose lower belly fat, so anything with weights or utilising your own body weight will help,' she explained.

'But if you're looking for results quickly, I would always suggest HIIT [high intensity interval training].'

Finally, Rachael said you should never forget about your diet with weight loss, as you're 'never going to lose weight, no matter how much exercise you do, if you don't eat right'.

The PT is a fan of a high protein diet filled with plenty of leafy greens, lean protein and complex carbohydrates.

Rachael said the things you need to cut back on the most are alcohol, deep fried foods and processed carbohydrates, replacing them with leafy greens and lean protein (pictured)

Rachael said the things you need to cut back on the most are alcohol, deep fried foods and processed carbohydrates, replacing them with leafy greens and lean protein (pictured)

3. What are the worst foods for weight loss?

Rachael said if your goal is to lose weight ahead of the summer, the things you need to cut back on the most are alcohol, deep fried foods and processed carbohydrates including cakes and pastries.

These, while delicious, are easy to over-indulge in - and are far better enjoyed in rare moderation.

'I have a sweet tooth, which makes it hard to cut out sweet foods,' Rachael explained.

'This is why the 80/20 approach works so well for me.  I don't cut out any foods and I can still have chocolate every day.'

She added: 'I eat healthily 80 per cent of the time, and so then if and when I fancy something sweet, I don't deny myself and I don't feel the need to binge or overeat them. It's all about balance.'

4. How do I get rid of knee fat?

Sometimes clients have very specific requests, and Rachael explained she is often asked how women can get rid of excess fat on their knees.

'Walking, walking, walking,' she said.

'While there obviously isn't one workout that can spot reduce, walking will help you slim down overall fat on your legs and you should notice a big difference in your knee fat (it's actually the one area where I see it when I do lots of walking.' 

What personal trainer Rachael Attard eats in a day 

Rachael (pictured) prefers to eat large meals and not snack too much as this is where she sees the best results

Rachael (pictured) prefers to eat large meals and not snack too much as this is where she sees the best results

* First thing: Protein smoothie: 470 calories

* Lunch: Leftover chicken and tofu stir fry: 499 calories

* Dinner: Massaman beef curry and rice: 543 calories

* Snack: Aldi peanut chocolate: 137 calories 

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A busy timetable doesn't mean you have to let your healthy eating habits fall by the wayside, but Rachael (pictured) said if you fail to plan, then you can plan to fail
A busy timetable doesn't mean you have to let your healthy eating habits fall by the wayside, but Rachael (pictured) said if you fail to plan, then you can plan to fail

A busy timetable doesn't mean you have to let your healthy eating habits fall by the wayside, but Rachael (pictured) said if you fail to plan, then you can plan to fail

5. How can I make weight loss easier when I'm really busy?

A busy timetable doesn't mean you have to let your healthy eating habits fall by the wayside, but Rachael said if you fail to plan, then you can plan to fail.

'If you're super busy, I recommend preparing food in advance so that you're not getting takeaway,' she said.

'Plan your meals and do the grocery shopping around them, embrace meal prepping and you could even make a list of 10 or so meals that you like and then rotate them, so that you're not stuck for ideas.'

When Rachael has no time at all, she likes to have leftovers for lunch to stop her from buying something unhealthy, and she tries to eat the same breakfast each day - something that is easy to prepare.

'It's all about being prepared and taking the thinking out of it so it just becomes habit,' she added. 

What are the different body types and their characteristics?

This system breaks down all of the body types into three unique stereotypes: ectomorphs (left), mesomorphs (center) and endomorphs (right)

This system breaks down all of the body types into three unique stereotypes: ectomorphs (left), mesomorphs (center) and endomorphs (right)

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.

Mesomorph:

The mesomorph is between the ectomorph and the endomorph, and they are defined by a muscular frame and broader shoulders than their waist.

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. 

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