Fitness expert reveals the best workout and diet for your body type – and shares why ectomorphs like Kate will ‘thrive’ on carbs, while endomorphs like Beyonce should focus on lifting weights

If you’ve been following a strict diet or exercise regimen and seeing little to no results, you’re not alone.

But an expert has said the key to weight loss isn’t in cutting calories, but in eating according to your body type and build.

Rachael Attard, a female fitness expert from Sydney, Australia explains that body types – known as somatotypes – are divided into three main groups: endomorph, mesomorph and ectomorph.

Speaking to FEMAIL, she also revealed the amount of carbohydrates each person should consume depending on body type.

Ectomorph – tends to have a slim and athletic figure, which can make it ‘difficult’ for her to gain weight.

Famous ectomorphs include Kate Middleton, the Princess of Wales.

This body type “thrives” on carbohydrates, and Rachel recommends a diet consisting of “40 to 50 percent” carbohydrates.

Here, FEMAIL reveals the balance of carbohydrates and other types of foods you should eat based on your food type and the reasons why, according to our expert.

Endomorphic

Famous endomorph: Beyonce

Endomorphs should “opt for a low-carb diet, with most carbs coming from fruits and vegetables,” says Rachael

Rachael explains that our body types – known as somatotypes – are divided into three main groups: endomorph, mesomorph and ectomorph. She described Beyoncé (pictured during her Renaissance world tour in July) as an endomorph due to her “curvier and rounder” figure.

Endomorphs tend to be “shorter, rounder and rounder” compared to the other two body types, says Rachel.

This body type is known to have a ‘larger’ stomach and hips, which are prone to fat storage. However, endomorphs can build muscle mass and have good strength and endurance.

To stay in shape, she recommends strength training and focusing on higher reps and lower weights.

The expert said it’s best to combine low-intensity cardio with moderate-to-high-intensity training sessions, and power walking for at least 45 minutes five times a week.

She added: ‘Choose a low-carb diet, with most carbohydrates coming from fruit and vegetables. Healthy fats from lean meats, fatty fish, nuts, seeds and avocados can keep you feeling full. Treats should be relatively healthy, such as protein balls.

Macronutrient ratio: 20-25 percent carbohydrates, 30 percent protein, 45-50 percent fat.

Mesomorphic

Famous Mesomorph: Gal Gadot

For mesomorphs, the expert recommends eating a combination of healthy fats, proteins and carbohydrates

Gal Gadot (pictured at Veuve Clicquot’s Solaire Culture Exhibit in California last year) is a famous Mesomorph – ‘naturally muscular with broad shoulders and a narrow waist’

If you’re a mesomorph, Rachel describes your body type as “naturally muscular with broad shoulders and a narrow waist.”

And perhaps both good and bad news: mesomorphs lose or gain weight quickly and can get results quickly.

If you fit this description, Rachel highly recommends selecting weights carefully and making sure you use High-Intensity Interval Training (HIIT) for burning calories and building muscle.

Steady-paced cardio, such as running, is also effective for fat loss.

‘Mesomorphs thrive on a balanced diet, meaning they eat a combination of healthy fats, proteins and carbohydrates,’ the expert said.

‘Make sure you have a balanced macronutrient ratio with a mix of carbohydrates, proteins and fats. Limit foods high in sugar and follow the 80:20 rule.

Macronutrient ratio: 30-35 percent carbohydrates, 35-40 percent protein, 30 percent fat

Ectomorphic

Famous ectomorph: Kate MiddletonThe Princess of Wales

Describing ectomorphs, Rachel said: ‘[They] are typically tall and slim, with long, lean muscles and limbs, with an athletic appearance and a fast metabolism

Rachael Attard, a female fitness expert in Sydney, has revealed how many carbs we should consume depending on our body type. She classifies Kate Middleton, the Princess of Wales (pictured at Maidenhead Rugby Club in June), as an ectomorph – due to her slim, athletic figure, which she says makes it ‘difficult’ for her to gain weight

I think of the saying fit for a princess because if you’re built like an ectomorph, you’re built like the Princess of Wales!

Describing ectomorphs, Rachel said: ‘[They] are typically tall and slim, with long, lean muscles and limbs, with an athletic appearance and a fast metabolism.

‘They have difficulty gaining weight or muscle mass, and naturally have little body fat.’

The ideal training approach for an ectomorph is to focus on strength training with a combination of lower reps and higher weights, and to incorporate longer rest periods.

And the icing on the cake: Rachel says cardiovascular exercise is optional for endomorphs, requiring one rest or active recovery day per week.

She added: ‘[Ectomorphs] thrive on carbs without gaining weight, so embrace a high-carb diet.

‘Prioritize healthy carbohydrates such as fruit, brown rice, whole wheat pasta, quinoa and vegetables. High protein levels support muscle growth and good fats help with faster recovery.

Macronutrient ratio: 40-50 percent carbohydrates, 30-35 percent protein, 20-25 percent fat.

What are somatypes?

Somatotypes have long been used by fitness trainers to create customized diet and fitness programs based on their client’s predisposition to being overweight, muscular or lean.

However, Rachel cautioned against worrying about your body’s build as it can change over time.

She explained: ‘It’s important to understand that body type is not a life sentence, and that your somatotype can change over time due to a variety of factors.

‘These factors include environmental and social influences, genetic variations, geographical locations and personal choices.

‘Research shows that while your genetics can influence up to 80 percent of your weight and body type (your physiology), your environment and personal choices still play an important role.’

Rachel said somatotypes should not be confused with other popular terms used to describe the female body, such as apple, pear or hourglass – as these instead refer to a woman’s body shape.

“These terms usually describe visual appearances, and some women fall into a combination of two or more body types,” Rachel said.

“For example, a woman who is 65 percent mesomorphic and 35 percent endomorphic may have an hourglass figure, with the slim waist of a mesomorph, but with more curves.”