I don’t get this question as often as I get asked how to lose inner thigh fat or slim down muscular thighs but every now and again you lovelies ask me how to get rid of knee fat.

So, I thought it would be a good idea to answer that question in a blog post.

As you may know already, spot reducing isn’t really possible – we cannot choose where we want to lose fat from but there are definitely some things you can do to slim down your knees.

What Causes Knee Fat

Before we can start looking at how to get rid of knee fat, you need to know what causes it in the first place.

It’s caused by a number of factors. 

Aging

The most common factor is aging. As we get older, our skin loses some of its elasticity. This causes it to sag in areas where we never noticed it before.

Unfortunately, this is a normal part of getting older. It happens to everyone, just not always to the same extent. 

Some recent studies show that taking collagen supplements can improve skin elasticity. So if you feel like your skin could use with a little collagen boost you can ask your doctor about it.

Putting On Weight

With time, our metabolism slows down. That means that our body isn’t burning through calories at the same rate.

In most people, this causes weight gain and that added fat can get distributed into different parts of your body—your knees included.

I have a blog post on how to boost your metabolism that I think you’ll find helpful so be sure to check it out. :)

Lack of Exercise

Sometimes, knee fat isn’t fat at all. It’s muscles that aren’t toned up or strengthened. For most people, this becomes an issue after an injury. With muscle tone, it’s a “use it or lose it” deal.

If you don’t work that part of your body out and focus on building strength, you’re going to see less definition and more sag.

That’s why you shouldn’t avoid resistance training. I’m not saying you need to go to the gym and lift some serious weights but you should definitely include more bodyweight workouts in your routine.

Too Much Exercise

Having large quad muscles can make the area above your knees look bigger. So a key component would be to try and avoid overworking that muscle through squats, lunges and other heavy leg exercises. Simply giving your muscles a chance to decrease in size will help this area appear smaller. 

How To Get Rid Of Knee Fat

Unfortunately, there’s no simple way to target the fat around your knees to get rid of it. You need to take a more whole-body approach. Why? Because spot targeting doesn’t really work. 

To see the results you actually want, you’ll need to focus on getting the rest of your body in good shape. And it starts with your diet.

Try The Best Diet For Getting Rid Of Knee Fat

The best place to start is by eating clean. This means ditching processed foods, excess sugar, and eating plenty of lean protein, fresh veg, and healthy fats.

As Kim Kardashian’s PT says, “if it comes from the box, don’t eat it”. Instead of eating a prepackaged snack bar, opt for fresh vegetables and hummus or make your own snack bar without processed sugar. 

I have a free 7 day meal plan that will help you slim down your legs! You can download it below :)

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But that’s not all! You’ll also want to eat right for your body type. 

Understand Your Body Type

Different body types tend to metabolize foods in different ways. This means some people have naturally high metabolisms and can eat whatever they want without putting on weight. Others put on weight if they have even a single cheat meal. 

There are three main female body types: endomorph, mesomorph, and ectomorph. 

Endomorphs tend to put on weight easily and have a hard time keeping it off. Mesomorphs tend to be athletic and their bodies change quickly with the right diet and exercise routine, but with the wrong one, they can quickly put on weight. Ectomorphs are naturally thin and find it hard to build muscle tone. 

No matter what your body type is, you need to focus on eating clean. The key is finding the right amount of calories and macronutrients for your body and fitness goals. 

You can find out your body type by doing my FREE body type quiz. :)

Related Blog Post: Learn What The Recommended Nutrients Are For Your Body Type

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Exercise Smart

A good diet full of fresh unprocessed foods will help you keep the weight off, but it won’t do much to build lean muscle. To do that successfully, you need to exercise. 

Learn What’s The Best Type Of Cardio For Getting Rid Of Knee Fat

Cardio is a great way to help your body go through its fat reserves. But that doesn’t mean you have to go out on long runs or push yourself for hours on the treadmill. 

Walking, jogging, swimming, and boxing are all great options but if I have to choose I’d say that nothing works as good as walking.

The Key To Getting Rid Of Knee Fat Is Walking

Walking is actually the best way to get rid of knee fat. Walking slims down your entire legs. With walking, you can’t choose exactly where in your legs the fat will decrease. But it’s usually from your problem areas.

So if knees are a problem area for you, walking a lot will likely help. For me personally, my problem areas are knees and inner thighs. And when I do lots of walking, these areas slim down the most.

Just make sure you’re working out according to your body type. Mesomorphs and endomorphs should try to do cardio 5-6 times a week. Ectomorphs need to get a cardio workout in at least 3 times a week.

Remember, don’t beat yourself up if you feel out of shape. Everyone has to start somewhere. The important thing is to get moving. As long as you stay consistent, you’ll get results!

Related Post: How to Get Lean Legs And Why You Need Cardio For Fat Loss

Bonus Tip: To see results quicker, try fasted cardio or interval training.

Resistance Training

Cardio is only the beginning of your workout routine. You’ll also need to start building lean muscle and toning the muscle you have. Don’t worry—you don’t have to bulk up, but you do have to do some strength training exercises. 

If you’re worried about putting on too much muscle, bodyweight exercises are the best place to start. Bodyweight exercises will help you get lean and toned without causing any unwanted bulkiness.

Best of all, you don’t have to go to the gym. Try this workout to get started now! 

Bodyweight exercises are ideal for mesomorphs and endomorphs. Ectomorphs and women who don’t mind a bit more muscle can benefit from using weights. Both free-weights and weight machines are great for increasing strength.  

Keep in mind that you do need to get in resistance training sessions 3-4 times a week. This means you may have to combine cardio and strength training workouts sometimes. 

HIIT Workouts

To speed up your metabolism even more and burn tons of calories fast, I also recommend HIIT training.

If your goal is to get rid of knee fat without making your thighs bigger in the process, I would avoid HIIT routines that have lost of squats and lunges – these will work your quads and make them bigger.

But you can definitely try one of my HIIT workouts that won’t add bulk.

Getting Rid Of Knee Fat Is Possible

If you’ve been trying to figure out how to get rid of knee fat, you’re not alone. It’s tough, but it is possible. You just have to eat right, exercise, and pay attention to your body type. When you do, you’ll undoubtably see success!

Also, you can check out my Lean Legs Program 1. I’ve designed it specifically for women who struggle to lose fat in their lower body. My program will help you lose extra body fat and get lean and toned legs without adding any unwanted bulkiness! :)

If you have any questions, feel free to ask! xx

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Lots and lots of you ask me all about saddlebags and how to get rid of them!

Naturally, a lot of women (including myself!) store fat in their upper thighs, so I’m not surprised that these are such common questions.

I’ve written a lot about how to get lean legs, how to lose inner thigh fat, how to slim calves and how to reduce thigh muscles. So, it’s safe to say, I’m very familiar with the issues women have when it comes to their lower body.

I know how problematic these areas are to slim down and how challenging it can be to get rid of saddlebags, or at least reduce them. So I am happy to share more on this topic and guide you on this journey to answer your questions about saddlebags!

Over the years, many of you have reached out to me with questions about the causes of saddlebags, whether walking or running helps get rid of saddlebags, and what the best way to get rid of saddlebags is.

I am happy to share the comprehensive knowledge I’ve gained from both my personal fitness experience (I am a fully qualified personal and group trainer) and my experience collaborating with clients of varying body types who struggled with extreme saddlebags.

Why Do I Have Saddlebags?

We all store fat differently! Some women are more prone to gaining weight in their stomach area, while others might gain more in their upper thighs and butt.

In general, most women say that they tend to gain weight in their lower abdomen and upper thighs.

But why are some women more likely to have saddlebags than others?

Your saddlebags could be the result of a few different reasons, including:

1. Muscle Atrophy

Sitting all day and not using your lower back and butt muscles can lead to muscle atrophy.

When your butt muscles are underused or underactive, the area becomes softer and extra fat can fall out to the side. This can cause your butt to sag and lose its perkiness. For some women, this can lead to saddlebags.

2. Hormonal Balance

Hormonal imbalances can cause women to gain and lose weight in certain areas.

Estrogen seems to have a big effect on the accumulation of fat in the thigh area. So, even though you may not have much extra weight on other parts of your body, estrogen may cause you to be more prone to developing saddlebags.

I’ve had my own share of experiences with hormonal imbalances. If you suspect that you might have a hormonal imbalance, I suggest going to the doctor and seeing a naturopath.

They can do different tests to give you a good understanding of what’s happening with your body and they can help you be as healthy as possible.

3. Genetics

For many women, saddlebags are just genetic. Look at your mom or grandma. If they have saddlebags, there is a good chance you will have them too.

But even though genetics play a big role, that doesn’t mean that you can’t reduce saddlebags. Diet and exercise can make a difference!

Is It Possible To Get Rid Of Saddlebags?

Every woman’s body is different, but there are things you can do to feel healthier overall and to reduce the appearance of your saddlebags!

Remember, it is impossible to spot reduce. We can’t tell our bodies where we want the fat to go (unfortunately!). This means that you can’t do a bunch of squats and expect that fat melts away from your thighs. Similarly, you can’t do crunches to lose fat in your stomach.

But you can lower your body weight, which can reduce the appearance of saddlebags, and you can tone your lower body to make it look more shapely.

 

 

 

 

 

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Does Running Help With Saddlebags?

Yes, running should help your saddlebags by reducing your overall body weight. Running helps you burn a lot of calories and it improves your cardiovascular fitness which also increases your anaerobic threshold.

That basically means that if you run regularly and build your stamina, you’ll be able to stay in the“fat-burning” zone (aerobic zone) for longer. And the longer you stay in the aerobic zone, the more fat your body will burn!

I have a very detailed blog post where I explain all about aerobic and aerobic types of workouts and how to lean out your legs with cardio.

I typically suggest that you try to pair running with regular walking too. Walking is less intense than running and burns fewer calories. But, when you walk, your body uses fat as an energy source.

You can learn more about the benefits of walking and running here.

Will Squats Help My Saddlebags?

Squats and other lower-body resistance training can be really helpful for saddlebags. These exercises won’t make your fat just disappear (cardio is better at burning fat!), but they will help your butt look perky and toned.

Any type of resistance training is going to tone your muscles and speed up your resting metabolic rate. The faster your metabolism is, the faster your body will burn thorugh the calories and you’ll be less likely to store fat.

Since one of the main causes of saddlebags is muscle atrophy, doing these exercises can really help you build muscle that’s needed to keep your butt and upper thighs tight and toned.

But What If Squats Make My Thighs Bigger?

If you don’t mind building your quads (thigh muscles), go for it, girl!

But I know that some women actually have issues with building their thigh muscles. And I also know that certain body types are more likely to build (too much) muscles.

If you’re not sure what your body type is and how to work out to get the best results, check out my quiz below!

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You might be wondering now what’s exactly “too much muscle”?

Well, it’s a personal preference – what may be too much muscle for you, might be just perfect for your friend. So yeah, “too muscular” is really subjective and only you can decide if something is too much for you. We’re all different and we can all have different body goals.

But, if you already know that you don’t want to make your thighs bigger and you know that squads bulk up your quads, I’ll tell you EXACTLY how to get rid of the saddlebags without building too much thigh muscle.

So, What Should I Do For My Saddlebags?

Saddlebags, as I mentioned, can come from many different reasons. In order to really help your saddlebags, you need to do a few different things for them.

So, first of all, I would advise you to lose extra body fat. As I mentioned, you cannot spot reduce fat so if you want to lose saddlebag fat, losing overall body fat will help. And if you need to lose body fat, you’ll need to adjust your diet and start doing effective cardio.

Also, you should do some kind of resistance training. This will help you tone your legs and butt and reduce your saddlebags.

My Lean Legs Program 1 is an 8-week resistance training program which will help you get right on track to lean your saddlebags and legs.

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Adjusting Your Diet For Getting Rid Of Saddlebags

Eat Clean 

Clean eating is all about eating food in its most natural state. Try to limit processed foods, especially ones that are full of sugar or unhealthy fats.

I also avoid alcohol, sugary drinks (including refined fruit juice), white bread, and fast food. You can read more about what I do to eat clean here.

Clean eating will help you stay full, keep your calories lower, and give you the nutrients your body needs. It can also help you regulate your hormones, as processed foods and gut problems can contribute to hormonal imbalances.

Clean eating on its own probably won’t make your saddlebags disappear, but it’s definitely a very important step in the right direction.

 

 

 

 

 

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Lower Your Calories

If you have extra body weight, reducing your caloric intake will help your body lose weight all over, including in your thighs.

I suggest that you try eating at a slight caloric deficit. In other words, eat less than the calories you burn over the day. This is how I calculate how many calories I need.

However, be sure to eat enough! You calorie deficit should be between 200-500 calories. If you try eating less than 1500 calories per day, you’ll just damage your metabolism and slow down your weight loss.

Adjust Your Macros For Your Body Type

Everybody needs carbohydrates, fat, and protein to function properly. But different body types need different amounts of these macronutrients to look and feel good!

There are three main body types, and each one should be eating differently. Here’s what I recommend:

• Ectomorphs should eat 40-50% carbohydrates, 30-35% fat, and 20-25% protein.
• Mesomorphs should eat 35-40% carbohydrates, 30% fat, and 30-35% protein.
• Endomorphs should eat 20-25% carbohydrates, 45-50% fat, and 30% protein.

If you don’t know your body type already, be sure to take my free body type quiz. Knowing your body type will help you understand how you should be eating and exercising for lean legs!

CALCULATE NOW

Adjusting Your Exercise Routine To Get Rid Of Saddlebags

Do More Cardio!

As I mentioned already, low-intensity cardio is great for burning fat, and lowering your body weight. You need all of this to lose the saddlebags.

Walking and Running Tips:

• Walking (as a low-intensity cardio workout) burns fat and calories!
• The longer you walk, the more fat your body will burn.
• Running helps your body burn A LOT of calories and increases your anaerobic threshold.
• Try fasted cardio. This can be an excellent way to lose extra fat.

I love walking, and I’ve seen it make a huge difference in slimming my thighs! :) And my Lean Legs girls also tell me how effective it is for them!

Check out the results!

 

 

 

 

 

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YOUR BODY TYPE AND CARDIO

Endomorphs and mesomorphs need more cardio. I suggest 5-6 times a week of walking and running.

Ectomorphs, if you have saddlebags, it is probably because you are skinny fat and need to tone your muscles. You should still get cardio in (around 3 times a week), but resistance training will probably help you more! :)

Make Sure You’re Doing Resistance Training

If you want to improve the look of your lower body, resistance training is going to be extremely important! It will help lift your thighs and butt and give you a nicely shaped figure!

Bodyweight exercises and weights will both help make a difference for your saddlebags. I prefer to use my body weight or very low weights because they keep me from getting too bulky.

When you’re doing lower body exercises, make sure that you’re engaging your butt and thigh muscles to combat that muscle atrophy!

Do resistance training 3-4 times a week for best results!

The Best Workouts For Saddlebags

If you want to develop more muscle, weights and workouts like squats and lunges will help you achieve that.

But, if you want a leaner look, these are my favourite lower body workouts that will help you get rid of saddlebags:

• Inner and outer thigh workout (for lean legs)
• Outer thigh workout
• Best thigh slimming workout – inner and outer thighs

Combine these workouts with full-body workouts for even better results. I suggest this full-body workout and this workout for a lean look.

You can also check out my Instagram for even more exercises to help you reach your goals and slim and tone your saddlebags (as well as any other area of your body you might be struggling with). :)

 

 

 

 

 

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I Eat Healthy And Work Out Regularly But I Still Have Saddlebags

Some of you ladies might be doing all of this. You’re eating clean and exercising but without much luck. Your saddlebags are still there.

If your saddlebags are really apparent and they just won’t go away, I suggest you really look into your hormone balance for the sake of your confidence and your health!

Try reading this blog post for some hormone issues that can be causing stubborn fat!

See­ing Results For Your Saddlebags

Hard work pays off! If you eat well, exercise, and make sure your hormones are balanced, I believe you will see an improvement to your saddlebags!

Remember to do your cardio, don’t skip on resistance training and eat as healthy as possible!

As always, feel free to ask me any questions!

Love Rachael xx

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Sources:

• Why does fat deposit on the hips and thighs of women and around the stomachs of men? – https://www.scientificamerican.com/article/why-does-fat-deposit-on-t/
• What Are Saddlebags on the Body, and How Can You Hide Them – https://www.leonisa.com/pages/saddlebags-on-body

The post How to Get Rid of Saddlebags appeared first on Rachael Attard.

Some studies indicate that exercising outside can actually be better.

Not sure what type of exercise you could do without a gym to inspire you? There are loads of outdoor activities that will have you huffing, puffing, and burning fat! I’ll give you a few ideas further below.

Here are 6 reasons to exercise outside!

Save money

You don’t need a gym membership to stay in shape, nor do you need to break your bank. All you need is some motivation and space to move around.

Exercising outside has no time restricting contracts, and it doesn’t have to cost you a thing. Plus it has the added advantage of being able to switch up your locations whenever you feel like a bit of a change.

Vitamin D

Vitamin D is an essential nutrient that plays an important role in building and maintaining strong bones, supporting weight loss and your metabolism, and regulating moods by staving off anxiety and depression.

The best way to receive your daily dose of vitamin D is to spend a little time outside in the sunlight. So why not combine exercise with your daily dose of vitamin D and take your training outdoors.

Fresh air

When you are huffing and puffing due to physical exertion, it is nice to know you are breathing in fresh air, as opposed to the smell of other people sweating.

More Space

Training outside has the added benefit of space. You have a lot more room to run, cycle, and move about.

You also have the added bonus of tailoring your surroundings to suit the style of exercise you would like to do, such as wide open spaces for running/cycling, stairs, benches, or park equipment for a calisthenic training session.

Motivation

The changing scenery, fresh air and social aspect of exercising outside can really help motivate people to get up and at it.

Many people find cycling or jogging in a park more enjoyable than using an exercise bike or treadmill. Because of this, they find they are more inclined to push themselves harder and go that little bit longer. I know I always go a little bit further when I’m running or walking outside!

Nature is good for your brain

Exercising in nature is associated with increased feelings of revitalization, increased energy and increased motivation.

It is believed that the combination of exercise, fresh air, and natural surroundings stimulates the production of endorphins, dopamine and serotonin. These ‘happy hormones’ are released into your brain, helping you feel happy, focused, motivated and feeling great!

SO WHAT EXERCISES CAN YOU DO OUTSIDE?

Not sure where to start when it comes to exercising outdoors? There are lots of great option choose from.

Here are some outdoor exercising options that could be available for you.

Beach

On your next visit to the beach, why not tie in your relaxing day with a swim in the ocean or walk on the sand to burn some calories! Or better yet, why not give surfing a try!

Hiking

Walking up a mountain is a great way to explore new scenery and burn a huge amount of calories! It can also double as a social catch up with a friend.

Outdoor Sports

Whether you’re into ball sports such as soccer, golf or volleyball, or you prefer Oztag, Ultimate frisbee or rowing, there are many sports to choose from that will get you out and about in nature. It’s also a great social event!

Park workout

Instead of doing your HIIT or body weight circuit at the gym, try it outside in the park. If you’ve got a lot of space, you can also include some sprints in your circuit!

Alfresco classes

These are becoming increasingly popular which makes it more likely to be available near you. Classes such as yoga, tai chi, boot camp, boxing and pilates are just some of the class options that are being taken outside.

The post 6 Reasons To Exercise Outside appeared first on Rachael Attard.

While my spotlight today is on slimming legs, let’s remember it’s just one part of the awesome leg journey :)

Now, let’s explore why your legs might not be slimming down like you want them to! Here are 3 reasons why your legs might not be changing.

1. YOU DON’T DO ENOUGH CARDIO

I know a lot of trainers won’t agree with me, but cardio is the best exercise for slimming down your legs, especially low intensity cardio such as walking. Walking somehow seems to get rid of excess fat on your thighs much better than any other form of workout. But the thing with walking, is that you need to do a lot of it.

If you’re adding walking into your workout program but not seeing results, it’s probably because you’re not doing enough. Aim for at least 10,000 steps per day!

Also, many people do their walking on a incline or using hills or stairs. To get the best results, I suggest walking on a flat surface (either outside or on the treadmill).

WHAT IS THE BENEFIT OF WALKING?

Walking is be pretty beneficial if you’re aiming for slimmer legs. It’s a simple way to burn calories, which can help reduce overall body fat, including in your legs. Regular walks also improve circulation, which can reduce swelling and the appearance of cellulite in the legs.

Just make it a habit to walk regularly aim for 10,000 steps per day! Also, combine it with a balanced diet, and you will start noticing some changes in your legs over time.

RELATED POST: HOW TO GET LEAN LEGS: WHY YOU NEED CARDIO FOR SLIM LEGS

2. YOU DO THE WRONG TYPE OF WORKOUT

A lot of women want to slim down their leg muscles and make their legs smaller, but aren’t willing to give up heavy lifting. It’s very hard to change your mindset when you’ve been doing lots of heavy lifting and high intensity interval training.

Changing to lighter workouts makes you feel like you’re not doing enough and you fear that you need to be really pushing yourself to get the best results. I’ve been through this too.

WHAT HAPPENS IF YOU DO THE WRONG EXERCISE?

Doing the wrong exercises can throw a wrench in your plans. Hitting the gym and going all out with heavy weights might seem like a good idea, but it could actually bulk up those leg muscles instead of slimming them down.

When you want to reduce muscle on your legs, less is more. Doing too much for your legs, lifting heavy and doing lots of squats, lunges and deadlifts will make your muscles bigger, especially if you are an endomorph or mesomorph body type so it’s important to know your body type to get the result you want!

WANT TO KNOW YOUR BODY TYPE?

• Complete the quiz in 2 minutes
  
• It’S free
• You will get 3 nutrition and workout tips for your body type

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Plus, if you’re targeting the wrong muscle groups, you’re basically spinning your wheels—like trying to bake a cake without flour, it’s just not going to work out. Then there’s the calorie burn factor. Wrong exercises won’t do much to melt away those extra calories you’re hoping to shed and let’s not overlook the risk of injury.

Going too hard or using improper form can land you on the sidelines, putting your goals on hold. So, to really get those lean legs, it’s all about finding the right balance. Think cardio to torch calories and resistance exercises to tone up without bulking up.

And don’t forget to fuel your body with the good stuff—eating right is crucial for seeing the results you want.

3. YOU AREN’T HEALTHY ON THE INSIDE

If you’re doing lots of the right type of exercise and are eating healthy but the weight won’t budge, something else could be at play.

1-2 years ago I gained some weight and did absolutely everything to try and lose it. In the past, I had always been able to get rid of fat on my thighs relatively quickly with lots of walking. So I did lots!

And the legs fat wouldn’t go away not matter what I did. It turns out I had all sorts of issues with my gut health and hormones that were affecting my ability to lose fat (and causing me to gain weight).

A lot of people think that this could never happen to them (I didn’t!) so I didn’t really ever consider it as a possible cause. Looking back, I wish I had looked into it much sooner.

Please have a read of this blog post as it goes into much more detail about some of the potential issues that could be causing you to gain weight or not being able to lose weight. I would highly recommend seeing a doctor and/or naturopath.

If one of your fitness goals is to slim down your legs and tone them without getting bulky, my Lean Legs Program 1 may be the right program for you :)

It contains lighter resistance training which will help you lose extra body fat and get toned. And if you grab the Next Level You Package, it also has a complete 8-week meal plan so you can be sure you’re eating healthy while you train. Having a great diet is extremely important if you want to get great results :)

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SOURCES:

• Walking for Weight Loss – https://www.medicalnewstoday.com/articles/325809
• 10,000 Steps – https://www.kumc.edu/about/news/news-archive/jama-study-ten-thousand-steps.html
• Gut Health – https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body

The post 3 Reasons Your Legs Aren’t Changing appeared first on Rachael Attard.

I’m always asked a lot of questions about cardio, but more specifically, the best type of cardio is to lean out your legs and avoid making them bigger and musclier. So thought I would answer all your questions here! If I haven’t answered your question, please feel free to ask below in a comment and I’ll add it to the blog post! xx

WILL WALKING 1 HOUR NON-STOP HAVE THE SAME EFFECT AS 10 MINS 6 TIMES A DAY FOR WEIGHT LOSS?

For toning and slimming your legs, you can choose to split your walk into shorter sessions or complete it all at once—both can be effective! However, if your goal is weight loss, walking for one continuous hour is likely better. This is because longer, uninterrupted sessions allow you to sustain a steady calorie burn, which can lead to greater overall energy expenditure. Consistency and increasing your total daily steps will also contribute to better results.

IS CARDIO THE WAY TO STOP BEING SKINNY FAT?

Not exactly! While cardio has its benefits, resistance training is much more effective for addressing the “skinny fat” look. Resistance training builds muscle and reduces fat simultaneously, giving your body a toned and defined appearance. A combination of both cardio and resistance training is ideal for overall health, but prioritize strength-based exercises to see the most noticeable changes in your body composition.

HOW MANY STEPS A DAY DO YOU RECOMMEND?

I recommend aiming for 10,000 steps a day! This is a great benchmark to keep you active, improve your cardiovascular health, and support weight management. If 10,000 steps feel overwhelming, start smaller and gradually increase your daily total. Every step counts!

RELATED POST: 30-DAY WALKING CHALLENGE

CAN WALKING DOWNHILL BUILD YOUR LEGS?

Walking downhill works your muscles differently than walking uphill or on a flat surface. While it can engage your leg muscles and improve coordination, it doesn’t provide the same level of muscle-building stimulation as walking uphill. Uphill walking increases resistance, which helps strengthen and tone your legs. For slimming your legs, walking on flat surfaces is the best option since it avoids excessive bulk.

DO YOU HAVE TO WALK EVERY DAY?

Walking most days is a fantastic habit to develop, but it’s okay to take a break when your body needs it. Listen to your body and prioritize rest when you’re feeling tired or sore. Consistency is key, so aim for regular walks without putting unnecessary pressure on yourself to walk daily.

DOES WALKING HELP WITH KNEE FAT?

Yes, walking can help reduce knee fat! It’s a low-impact exercise that engages your leg muscles and burns calories. When paired with a balanced diet and some resistance training to tone the surrounding muscles, walking can help improve the appearance of your knees and legs overall.

WHAT KIND OF CARDIO IS BEST WITH KNEE ISSUES (INSTEAD OF RUNNING)?

If you have knee issues, low-impact exercises are your best bet. Walking and swimming are excellent options that minimize strain on your joints while keeping your heart healthy. The elliptical machine can also work, but swimming has the added benefit of being gentle on your entire body. Focus on activities that feel comfortable and don’t cause pain.

RELATED POST: SAFE EXERCISE ALTERNATIVES FOR BACK AND KNEE PROBLEMS

RUNNING BULKS ME UP, BUT I WANT TO KEEP DOING IT FOR CARDIOVASCULAR HEALTH. HOW MUCH IS OKAY?

Running is great for cardiovascular health, but if you’re concerned about it making your legs look bulky, try limiting it to 2–3 times per week. Balance your running routine with resistance training and low-impact cardio like walking. This will help you maintain your cardiovascular fitness without overworking your leg muscles.

TO LOSE WEIGHT FASTER, WOULD RUNNING 45 MINUTES 5 DAYS A WEEK HELP, OR IS THAT TOO MUCH?

Running 45 minutes five times a week is a lot, and it might lead to burnout or even injury. Instead, I recommend running 3 times a week maximum and using the other days for resistance training. Resistance training boosts your metabolism, builds muscle, and helps you burn more calories even at rest—making it a more sustainable option for long-term weight loss.

SHOULD WE DO CARDIO BEFORE OR AFTER RESISTANCE TRAINING?

It doesn’t matter too much in the long run, so do what works best for you! That said, if you’re doing both in the same workout session, it’s generally better to start with resistance training. This ensures you have enough energy to lift weights effectively and reduce the risk of fatigue during your cardio session.

SHOULD I TAKE A BREAK IF MY FEET START TO HURT?

Absolutely! If your feet are sore, take a break and let them recover. Good, supportive shoes are a must for avoiding foot pain and injuries like shin splints. Look for footwear that provides cushioning, arch support, and fits well. If the pain persists, consult a healthcare professional to rule out underlying issues.

DOES WALKING HELP WITH BELLY FAT?

Walking is amazing for slimming down your legs and improving overall fitness, but it isn’t a magic solution for belly fat. To target belly fat, you need a combination of a healthy, balanced diet, resistance training to build muscle, and sometimes high-intensity cardio-like running. The key is to create a calorie deficit while maintaining muscle, and walking can play a big role in this process.

DOES WALKING BURN MUSCLE GAIN?

No, walking does not burn muscle gain! It primarily burns fat and glycogen (stored carbs) for energy. Muscle loss typically occurs only if you’re in a prolonged state of starvation or extreme calorie deficit. Walking is an excellent complement to resistance training as it supports fat loss without compromising your hard-earned muscle.

DO I NEED TO WALK ON AN EMPTY STOMACH?

Not necessarily. Any walking is great and the more steps you can accumulate during the day, the better! But it is possible that you might burn a higher percentage of fat if you do your walking fasted (i.e. before breakfast).

Walking burns stored carbohydrates (stored in your muscles as glycogen) and fat. If you don’t have as much stored carbs, your body might burn more fat. Also, it will be more effective if you have eaten a low-carb meal for dinner the night before.

It can be beneficial to do your walking on an empty stomach, but it’s not necessary. Walking any time of the day is good!

WHAT SPEED SHOULD I WALK AND RUN?

These speeds should be used as a guide only. Speeds will also vary depending on your height (obviously taller people will be able to walk/run faster).

• I would suggest aiming for a walking speed of 6-7km/hr or 3.7-4.3mph.
• I would suggest aiming for a running speed of 10-12km/hr or 6.2-7.5mph.

WHAT INCLINE SHOULD I WALK / RUN AT?

I suggest zero. Walking and running are best done on a flat surface if you don’t want to bulk up your quads. Any uphill walking and running will use your quads more and can make your legs bulkier.

If you are on the treadmill, you can set your incline to 0.1% to replicate walking outside. But if you have trouble with shin splints (like me), I would keep it to 0%.

RELATED POST: 30 DAY WALKING CHALLENGE

IS THERE A DIFFERENCE BETWEEN WALKING / RUNNING ON THE TREADMILL COMPARED TO OUTSIDE?

No, they will both have the same results. It’s just more of a personal preference.

Sometimes I prefer doing my cardio on a treadmill because I can track my speed and see if I’m improving (especially for running). But it just feels good running outside!

I also don’t mind walking on the treadmill because I can watch a TV show on my phone as I walk ;) Another great benefit of having access to a treadmill is that you can do your cardio regardless of the weather conditions.

IS IT BETTER TO RUN SLOW OR FAST?

A lot of women tell me that run slowly for 45 minutes and are confused as to why this isn’t better than walking for 45 minutes or running faster for 20 minutes. I’ll try to explain.

When you are jogging slowly, the action of your legs means that it is the same as running. Running does build muscle. The action of walking actually really helps to get rid of fat on your legs, not running or jogging. So slow jogging for 45 minutes means you will build muscle, without really getting rid of the excess fat that walking will. So you’re probably better off walking.

When you are running faster, your body is burning lots of calories and you’re pushing yourself so your fitness is increasing, which is great. But jogging slowly isn’t really that challenging, and you’ll burn less calories. It may even bulk up your legs because you are overdoing the running. You’re not getting the full benefits of running if you’re just slowly jogging.

I think it’s better and more effective to either run faster or just walk. That is my preference. Slow jogging is still better than nothing though so you can do it – it’s up to you. But I don’t think it’s as effective as the other two.

If you really want to slim down your legs, I have a 3 Steps to Lean Legs Program that will help you get lean and toned legs without the bulkiness :)

CLAIM YOUR DISCOUNT

I FEEL LIKE RUNNING BULKS UP MY THIGHSIS THAT POSSIBLE?

Yes, this is possible. Running does build muscle (but not as much as other forms of cardio or strength training). Usually, only people who are shorter or are the endomorph body type (or both) have issues with building too much muscle with running. If running is a problem for you, I would avoid it.

HIIT CARDIO – SHOULD I DO IT?

I wrote another blog post on the best type of HIIT cardio to do to avoid bulking up your legs. As I mentioned, running builds muscle and HIIT running will build even more. If you’re interested in doing HIIT cardio, please have a read of this blog post!

Whether or not you do HIIT cardio depends on your body type and to a certain extent, your fitness level.

If you are short or an endomorph body type (or both), HIIT cardio may not be the best exercise for you. It will build some muscle and with a shorter frame, more muscle may not be your goal. It could make your legs look bigger. If you know that running makes your legs bigger, then I would avoid HIIT cardio.

I mention fitness level because HIIT cardio is hard, and you need to have a good base of cardio fitness first to do this exercise effectively and get the benefits. Being able to run at a medium-fast pace for at least 20 minutes would be a great start. After that, I think you would be fit enough to add in some HIIT cardio.

As I mentioned above, if you have any cardio-related questions, please feel free to ask in the comments section or send me a message on Instagram and I’ll add them to the blog post :)

Love Rachael xx

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The post Cardio Q&A appeared first on Rachael Attard.

Inner thigh fat is a problem area for many women (myself included) and a very challenging part to slim down. This is why I’ve decided to do a post dedicated entirely on how to get rid of inner thigh fat.

I am a fully qualified personal group trainer with almost 10 years of experience working exclusively with women. And, I have a lot of experience with trying to get rid of inner thigh fat myself! It took me a couple of years and lots of trial and error to find the best formula on how to lose weight in my thighs fast (and keep it off). I’m more than happy to share all my best tips on how to slim your inner thighs!

First, I’ll explain what causes excess inner thigh fat, and why it may be difficult for you to get rid of it. Then, I’ll give you my top 3 tips for losing inner thigh fat fast. Plus, I’ll tell you what NOT to do if you want to lose inner thigh fat fast.

WHAT CAUSES FAT IN THE INNER THIGHS?

There are several different reasons why we store fat in our inner thighs.

HORMONES –  ESTROGEN

Women naturally have higher levels of estrogen. This hormone causes us to store fat in our hips, thighs and butt. This type of fat storage is especially common in puberty, pregnancy and in times of hormonal imbalances (such as low progesterone or estrogen dominance).

It is within our natural biology to store fat here. It’s a survival mechanism – storing fat in these areas provides energy reserves for fertility, pregnancy and breastfeeding. 

Research also shows that omega-3 fatty acids stored in hip and thigh fat are used by the body during late pregnancy and breastfeeding to support baby brain development.

In short, your body is biologically designed to protect this area.

HORMONES – PROGESTERONE CORTISOL & INSULIN

The following hormonal imbalances can all trigger more fat storage, especially in estrogen-sensitive areas like the thighs and hips.

• Low progesterone

• High cortisol (stress hormone)

• Insulin resistance

GENETICS

Where your body stores fat is heavily genetically predetermined. If your mother or grandmother stored weight in the lower body, chances are you might too. Genetics influence:

• Your fat cell distribution

• Your hormonal profile

• The shape of your thighs and hips

• Your body type.

Now, let’s talk a bit more about different body types and how they respond differently to diet and exercise regimes.

DIFFERENT BODY TYPES STORE FAT DIFFERENTLY 

Some women naturally have less body fat and find it easier to lose weight. Those women most likely have an Ectomorph body type.

Women who can both gain and lose weight and muscle quickly most likely have a Mesomorph body type.

Women with an Endomorph body type usually gain both muscle and fat very easily and find it challenging to get lean.

This is why girls may find it quite challenging to reach their body goals, especially if they train in a way that’s not suitable for their body type.

And I see that a LOT.

Personal trainers often disregard these differences and train everyone the same way, and that’s not effective.

This is why you end up seeing 2 girls following the same diet and exercise regime where one ends up with much different results than the other one. How can this be? Let me explain. :)

WHY IS TRAINING ACCORDING TO YOUR BODY TYPE SO IMPORTANT

Let’s say you have a Mesomorph body type and you want to get lean and toned. You’re already quite athletic but you want to lose some extra body fat and get more toned. Your BFF has an Ectomorph body type. She’s already naturally lean but she wants to get more toned, same as you. You two hire a PT and your PT puts you on the same regime – you both start lifting weights 3 times per week.

After a few weeks on this regime, you notice that your friend is getting the results she wanted, she’s getting more toned and she’s really happy about it. Good for her! :)

You’re also getting more toned, even quicker than she is BUT you also notice that you cannot really fit into your jeans. It seems like your legs have gotten bigger and kinda bulky. But that’s not possible, right? Women cannot get bulky, that’s just a myth, right? Right?!

WOMEN CAN GET TOO MUSCULAR FOR THEIR OWN LIKING

Well, I don’t agree with this. I think “bulky” is really subjective. What may seem bulky to you, may not seem bulky to your friend and vice versa. Based on my own experience and on the experience of thousands of women I trained, I believe women CAN get too bulky for their own liking.

I’m not saying you’ll look like a professional bodybuilder if you lift heavy weights. But I think women can definitely gain more muscle than they want.

And just to clarify, if you love having a lot of muscle, that’s totally valid. It’s your body and you can do whatever makes you feel your best. :)

If, however, you are someone who prefers a leaner look and you’re looking into how to quickly lose inner thigh fat without making your thighs bigger and more muscular, you should keep on reading. :)

There are three main body types (Ectomorph, Mesomorph, and Endomorph), and if you want to reach your fitness goals and get the best possible results, you need to learn yours.

You may be an endomorph like Kim and Khloe Kardashian or a mesomorph like Gigi Hadid and Margot Robbie, or perhaps you’re an ectomorph like Kendall Jenner and Elsa Hosk.

You can take my Free Body Type Quiz here. It will help you determine your body type in just a few minutes.

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• Complete the quiz in 2 minutes
  
• It’S free
• You will get 3 nutrition and workout tips for your body type

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WHY IS INNER THIGH FAT HARD TO GET RID OF?

There are 3 main reasons why is inner thigh fat hard to lose.

1. WOMEN NATURALLY TEND TO STORE MORE FAT IN THEIR LOWER BODY

As we discussed above, us women usually store more fat in our lower body because of the female sex hormone estrogen. This means a lot of women will naturally have more fat in their hips, glutes, and thighs than in their upper body. And we tend to have a higher body fat percentage than men. Scientists believe this is a biological advantage women of childbearing age have over men.

From an evolutionary point of view, this totally makes sense if you think about it. In case there is a food shortage, people who have more body fat percentage would be able to burn body fat, turn it into energy and survive for longer. This is especially important for women who are pregnant or breastfeeding since it ensures the survival of the species.

2. SUBCUTANEOUS FAT = HARDER TO LOSE 

Most of the fat stored in the thighs and hips is subcutaneous fat. This is the type that sits just under the skin. This is different from visceral fat (around organs), and it:

• Is less metabolically active

• Burns fewer calories at rest

• Is slower to respond to diet and exercise

That’s why even when you’re eating well and training, the inner thighs may be the last place to slim down.

3. YOU’RE DOING WRONG WORKOUTS WHEN TRYING TO GET RID OF INNER THIGH FAT

A lot of you have told me that workouts that you’ve previously done (hi squats!) only made things worse and caused your thighs to get bigger instead of making them leaner and smaller. The exact same thing happened to me when I was in my 20s!

The truth is, there is a lot of misinformation about the right way to slim inner thighs fast. If you take a look at the most popular articles on Google, you’ll see that most of them claim that squats, lunges, and gym machine leg exercises are “the best thigh workouts to burn fat.”

Unfortunately, those exercises are not the best choice for women who want to lose inner thigh fat without making their quads bigger. I mean don’t get me wrong, these are great workouts for building leg muscle. So if you are someone who likes having a lot of muscles, go for it. Squats, lunges, and leg machines will build muscle which will speed up your metabolism. And if you have a faster metabolism, it will be easier to lose fat.

LOSE INNER THIGH FAT WITHOUT MAKING YOUR QUADS BIGGER

However, if you are someone who like me and a lot of other women, prefers a leaner look, these workouts are NOT the best option for losing inner thigh fat. Squats, lunges, and leg machines will, especially if you are an endomorph or mesomorph body type, make your thighs bigger instead of slimmer.

Once again, I’m not saying this is inherently a bad thing nor am I trying to persuade you not to do these workouts if you enjoy them and you want to build a significant amount of muscle in your lower body.

It took me a couple of years to figure out the best ways to slim down legs and especially how to burn inner thigh fat (without making your legs bigger). But now I know I know the answer. If you want to lose fat from your inner thighs, you need to lose fat all over. And the best and fastest way to do it is to:

• • Do the right type of cardio

• • Focus on workouts that will tone your inner thighs without making them bigger

• • Adjust your diet for fat loss

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RELATED POST: HOW TO GET LEAN LEGS: WHY YOU NEED CARDIO FOR FAT LOSS

HOW CAN I SLIM MY INNER THIGHS FAST? – MY TOP 3 TIPS

1. ADJUST YOUR DIET FOR MAXIMUM FAT LOSS

Research indicates that if you exercise, but if constantly eat poorly, you’re not very likely to get great results.

What does it mean to eat poorly? It can mean you’re not eating the right amount of food – you’re eating too much or too little (both options are bad for you). Or it can mean that the quality of the food you’re eating is not good – you’re not getting enough nutrients, vitamins, and minerals through your diet. Or it can mean both – you’re not eating the right amount of food and you’re not getting what your body needs.

Your body needs a well-balanced diet with lots of fruits and veggies, lean protein, good fats, and fiber.

You should avoid simple carbs, alcohol, heavily processed food, junk food, etc. I’m not saying you should never have these. I don’t want you to think some foods are “bad”. That’s not a healthy mindset.

But if you want to lose inner thigh fat fast and be healthier, you need to change your diet and fuel your body with all the right nutrients, minerals, and vitamins. Plus, you need to figure out what is the right amount of food for you based on your sex, age, and activity levels.

If you’re eating too many calories, you won’t be able to lose excess body fat because your body is going to keep on storing more and more fat. And if you’re eating too little, you will slow down your metabolism. And the slower your metabolism is, the more difficult it will be to lose body fat.

RELATED POST: TOP 5 TIPS FAT LOSS TIPS FOR WOMEN FROM A CERTIFIED PERSONAL TRAINER

EAT AT A SLIGHT CALORIE DEFICIT

For a healthy weight loss, I recommend eating 250-500 calories less than you’d eat if you wanted to maintain your weight. For example, if you are supposed to eat 2200 calories to maintain your weight, to lose weight, you should eat anywhere between 1700-1950.

If you’re not sure how many calories you should eat for effective weight loss, you can use my free calories and macros calculator.

CALCULATE NOW

RELATED POST: HOW TO SPEED UP YOUR METABOLISM

WHAT’S THE BEST DIET TO LOSE INNER THIGH FAT? SWITCH TO A LOW-CARB DIET

Besides eating at a slight calorie deficit, as a certified nutritionist, I would also advise you to follow a low-carb diet for the quickest results. It’s a well-known fact, confirmed by plenty of research that low-carb diets improve weight loss.

When we need energy, our body starts burning carbs first, followed by fat and the protein. So, if you eat a low-carb diet and there are not enough carbs, your body will start to burn more fat and protein.

This essentially means you’ll burn more fat on a low-carb diet, using it as a primary source of energy.

And if you’re not sure where to start, you can download my 7-Day Meal Plan for free. It’s a low-carb meal plan and it will help you kickstart your weight loss. :)

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 RELATED POST: ARE LOW-CARB DIETS GOOD OR BAD?

2. AVOID INNER THIGH EXERCISES THAT CAN MAKE THEM BIGGER

I see a lot of women trying to burn inner thigh fat doing precisely what they should not in terms of workouts.

Working to substantially increase muscle size on your thighs (and especially if you don’t lose fat) will ultimately make your legs look bigger…which is not your goal.

Again, there is nothing wrong with increasing muscle size on your legs by lifting heavy weights if that’s what you want. But if your goal is to get rid of inner thigh fat without making your thighs bigger, these are the exercises to avoid:

SKIP CERTAIN TYPES OF RESISTANCE TRAINING THAT CAN MAKE YOUR THIGHS BIGGER

I see a lot of women targeting their inner thighs with resistance training workouts like squats, lunges, and gym machines. Unfortunately, this won’t slim down your inner thigh area.

It will focus on working that inner thigh muscle and may make it bigger in size, but it won’t get rid of the fat.

In fact, it could just make this area look bigger. If you add some muscle – but don’t really lose fat – then you’ll end up wondering why your legs are getting bigger from working out.

Exercises like squats and lunges will also heavily work your quads and hamstrings (muscles at the front and the back of your thighs) and make your thighs bigger and not smaller. So if you want to lose inner thigh fat and not make your thighs bigger, I would skip these workouts.

RELATED: HOW TO SLIM DOWN MUSCULAR THIGHS

EXERCISES THAT MIGHT MAKE YOUR (INNER) THIGHS BIGGER:

• • Squats and all squat variations

• • Lunges

• • Weighted leg machines

• • CrossFit

• • HIIT routines that heavily target your legs and include a lot of jumping

As I mentioned already, these are all awesome thigh workouts to burn fat – but I know that a lot of women actually have issues with muscular thighs. I know a lot most personal trainers don’t like to admit this but it’s true.

AVOID SOME TYPES OF CARDIO THAT CAN BULK UP YOUR THIGHS 

Cycling, the elliptical, sprinting, stair master, stair or uphill running, etc. are all great cardio workouts. They increase your cardiovascular fitness and burn lots of calories. But they don’t slim down your legs as some other types of cardio do (more on that below).

A lot of these types of cardio will actually build muscle (especially if you’re an Endomorph) so your legs may get bigger, rather than slimmer.

3. DO THE RIGHT TYPE OF WORKOUTS TO SLIM INNER THIGHS

OK so now that you know which exercises to avoid if you want to slim down your thighs and get rid of inner thigh fat, let’s talk about thigh workouts to burn fat and the best exercise that will help you tone your thighs and hips.

To start, below I’m recommending inner thigh exercises to reduce inner thigh fat that worked on the majority of the girls I trained (including myself).

BEST EXERCISES TO LOSE INNER THIGH FAT FAST

If you want to get rid of inner thigh fat fast, you need to combine effective cardio with the right type of resistance training.

DO MORE LOW-INTENSITY CARDIO 

In all my experience, the best exercise for getting rid of inner thigh fat and getting lean legs, in general, is WALKING.

Not running, swimming, cycling, elliptical, dancing, etc.

DOES WALKING REDUCE INNER THIGH FAT?

I know – it sounds too simple, right? But do not underestimate its power.

Walking is the absolute best exercise for getting rid of overall excess fat, including your inner thighs. Walking reduces subcutaneous fat (the fat just under the skin), and walking will reduce subcutaneous fat on your legs.

However, you do need to do a lot of walking. By a lot, I mean 10,000 steps per day (or 10kms, if you can!) at least.

I know this sounds time-consuming, but the 10,000 steps don’t need to be done all at once. You can accumulate these steps during the day. And remember – it’s just walking!

My advice is to start each morning with a 5km walk so a lot of your walking is already done for the day. Then try to do as much walking as you can throughout the day.

Get up from your desk and walk around the office, go outside for lunch, meet with friends for a walk. Walk home from work or walk to the bus/train – do everything you can to get in those extra steps!

Bonus tip: In addition to walking, swimming is actually a great form of cardio that can help with slimming your legs. It won’t target inner thigh fat or walking, but it can be a great alternative.

IS RUNNING GOING TO REDUCE INNER THIGH FAT?

Running is a great thigh workouts to burn fat and will help you slim down all over as it burns LOTS of calories. But it doesn’t really get the same results as walking, especially for some body types.

Some endomorph women can get bigger legs from running because running actually builds leg muscle.

Generally speaking, long-distance running will not bulk up your legs as much as sprinting, for sure. But again, it is very individual, so pay attention to how your body responds to running.

If you know this applies to you and growing thigh muscle is not one of your fitness goals, it might be best to avoid running. Just stick to power walking instead.

FOCUS ON THE RIGHT TYPE OF RESISTANCE TRAINING (THAT WON’T MAKE YOUR INNER THIGHS BIGGER)

Resistance training doesn’t exactly get rid of inner thigh fat. Resistance training (also known as strength training) will tone up your body, and it will help you lose weight faster. Muscles are metabolically more active than fat (they burn more calories) so building muscle tone will speed up your metabolism.

This type of training has a tone of health benefits – improves movement control, physical performance and cognitive abilities. It may help with the prevention of diabetes, improve insulin sensitivity and reduce low back pain.

Strength training will also help you reduce the risk of osteoporosis (super important for us women) and arthritis. BTW, low-impact cardio (walking) also helps reduce the risk of osteoporosis.

Any type of resistance training is great. BUT, if you are worried about your legs getting bigger with resistance training, or you are trying to reduce the size of your legs, you just need to adjust your routine and focus more on lower impact pilates style training.

Doing the type of workouts you can find on my blog is a great start as I have designed them all to tone up without making you bulky.

You can also check out the workouts that I post on my Instagram. These are quick and effective and I post new ones every week so you can change it up and not get bored!

EXAMPLE WORKOUT THAT SHOWS HOW TO SLIM INNER THIGHS

 

 

 

 

 

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RELATED POST: HOW TO LIFT WEIGHTS WITHOUT GETTING BULKY

THE ULTIMATE PROGRAM THAT HELPS YOU SLIM DOWN YOUR LEGS & LOSE INNER THIGH FAT 

I have designed my Lean Legs Programs to help you get rid of the inner thigh fat without building too much muscle. 

These exercises are especially focused on slimming your thighs and will help you get rid of inner thigh fat.

They will also help you tone up your entire body without getting bulky – through carefully planned resistance training.

Check out the results :)

 

 

 

 

 

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View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Women’s Health and Fitness (@rachael_attard)

My program has 3 different versions, one for each body type. That way, you can be sure you’ll get the best possible results.

To find out more about the program click here.

Love Rachael xx

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SOURCES:

• • Women and Men Store Fat Differently – https://pubmed.ncbi.nlm.nih.gov/19021869/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411490/

• • Training on a Bad Diet – https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20525

• • What Happens When You Eat Too Little – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2723638/, https://www.webmd.com/obesity/ss/slideshow-slow-metabolism

• • Low-Carb Diets – https://www.ncbi.nlm.nih.gov/books/NBK537084/,

• • Muscle Burn More Calories Than Fat – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/

• • Resistance Training and Health Benefits – https://pubmed.ncbi.nlm.nih.gov/22777332/

• • Resistance Traning and Osteoporosis – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8915025/

• • Walking and Osteoporosis – https://www.webmd.com/osteoporosis/features/exercise-weight-bearing

The post How To Get Rid of Inner Thigh Fat (Plus What Not To Do) appeared first on Rachael Attard.