In fact, maybe you feel like they’ve started getting bigger overnight!

I see this happening all the time. Girls who follow me on Instagram, often ask me these questions: “Why aren’t my legs changing? When will I start seeing results? Why are my legs getting bigger? “

In this blog post I’ll explain:

1. what are the most common mistakes girls make when trying to get lean legs
2. how to avoid these mistakes and finally get those lean legs you’ve always wanted

WORKOUT MISTAKES YOU’RE MAKING WHEN TRYING TO GET LEAN LEGS

YOU’RE FOCUSING ON THE WRONG WORKOUTS

I see lots of girls that do workouts that focus solely on squats and lunges when trying to get slimmer legs.

They typically do this because squats, lunges, and similar moves are very popular right now. They might think these workouts will help their legs get smaller.

I totally understand this. This is how I used to exercise too! I did lots of squats and lunges hoping that I would look leaner. But, instead of helping me slim down, these workouts caused my thighs to grow in size!

If you constantly work out your calves, hamstrings, inner thighs, and quads, your legs will most likely get bigger!

This is especially true if you’re doing them with a lot of heavy weights or if you do them every day. Trust me, even bodyweight squats can make some women’s quads bulkier than they want!

Of course, this all depends on your body type too.

If you struggle to put on fat or muscles, doing moves like squats may not make us much of a noticeable impact. If you tend to gain muscle or fat relatively quickly, these workouts most likely won’t help you achieve slimmer legs.

If you don’t know your body type, you can do my FREE body type quiz. (You’ll also get some free tips on how to eat and train for your specific body type. )

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RELATED POST: HOW TO SLIM MUSCULAR THIGHS

YOU’RE OVERTRAINING YOUR LEGS

I often hear from girls who want to replace the walking in my program with HIIT or more leg workouts. Sometimes walking doesn’t feel intense enough! But, as I explain later, walking is really is important.

If you’re doing my Lean Legs program, I suggest that you only do my program. You don’t need any additional workouts. It is designed to give you the right amount of training. :)

People often think that if you do exercises that target your legs, your legs will get smaller. This is based on the idea that you can spot reduce fat from specific areas of your body with resistance training.

It’s like when people believe they will get abs by doing lots of crunches every day.

But I have to be honest with you, doing leg workouts every day won’t help you get rid of thigh fat faster. AND it could actually make your legs bigger instead of smaller by increasing the size of your muscles.

The more you train your muscle, the bigger your muscle will get.

Besides this type of training (also called resistance, strength, or weight training) typically DOES NOT burn fat. So if you want to get rid of thigh fat, no amount of resistance training will help.

If you want to reduce thigh fat, you need to do more cardio. But I’ll get into more details about fat burning cardio below. :)

I know what may be thinking now, “So, should I just skip resistance training then and do only cardio?”.

Well, no. Even though this type of training won’t necessarily burn fat, resistance training will help you get toned and speed up your metabolism which means you’ll be able to burn through calories faster.

RELATED POST: WHICH IS BETTER FOR WEIGHT LOSS – WEIGHT TRAINING OR CARDIO?

HOW OFTEN SHOULD I DO RESISTANCE TRAINING?

This mostly depends on your body type but in general, I’d say that 3 times per week should be enough. :)

I have a very detailed diet and workout guide for each of the 3 female body types, so you can check them out below:

How to get lean legs if you are an ECTOMORPH body type?

How to get lean legs if you are a MESOMORPH body type?

How to get lean legs if you are an ENDOMORPH body type?

CARDIO WORKOUT MISTAKES YOU’RE MAKING

I also see cardio related mistakes quite often. Some women avoid it completely, others do the wrong type of cardio and some just don’t do enough of it.

Let me explain.

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

YOU’RE AVOIDING CARDIO

If you aren’t doing any cardio, it’s going to be harder for you to lose fat and slim down your legs.

Most health experts recommend that you get in at least 30 min of cardio per day at least five days a week.

I already mentioned that resistance training doesn’t typically burn fat. If you want to burn fat, you need to do cardio.

But not all cardio is the same.

Some types of cardio burn more fat than others. And unfortunately, there are some types of cardio that will burn fat but also build muscle and increase the size of your thighs.

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YOU’RE DOING THE WRONG KIND OF CARDIO

The tricky thing about cardio is that so much of it is leg focused. Cycling, sprinting, dancing, jump rope, elliptical/cross trainer, etc.

If I have to choose the most effective cardio for slimming down your legs, I’d say waking.

Walking is one of the best things I’ve done for my legs. If you want to slim your thighs, I recommend that you prioritize power walking and running over other types of cardio workouts.

Yes, lots of different types of cardio are great at burning calories. And burning calories is good for weight loss. But, if your goal is to lose leg fat, walking is your best option.

Why? Because walking keeps your body in the fat-burning zone. In this zone, the most efficient thing your body can do is use oxygen to convert fat (instead of carbs) to energy.

There’s a lot of biology behind why exactly the fat-burning zone works, and I’ve explained it in way more detail in this blog post. The takeaway, though, is that exercising in the fat-burning is a great way to burn extra fat, that often lands on your thighs, hips, and love handles.

RELATED POST: IS WALKING OR RUNNING BETTER FOR FAT LOSS?

WALKING/RUNNING ON AN INCLINE

Running or even walking at an incline works your legs a lot and can cause bulkiness. If you run or walk uphill, up stairs, or use the incline settings on your treadmill, you’ll notice that your quads will start getting bigger.

If you’re struggling with how to slim your bulky legs, I suggest you try to stick to walking and some running on flat surfaces.

A WORD ABOUT RUNNING IN GENERAL

Running can be a great way to lose weight and burn a ton of calories. But it does cause some women to bulk up really quickly, depending on their body type and genetics.

If you’re an endomorph body type and you’re on the shorter side, you may bulk up from running. I don’t say this to tell you not to run, as only you can define what is too bulky for you. :)

WHAT ABOUT OTHER TYPES OF WORKOUTS?

We use our legs for so many other types of workouts too! I especially encourage Endomorphs or Mesomorphs to evaluate all the different types of workouts you do. :)

Here are some workouts that I suggest you take a look at. You can read a longer list here.

Cycling – If you regularly cycle you will probably notice your legs bulking up, especially if you are an Endomorph.

Dancing – Some dance classes may end up bulking up your legs more than you want. The more you’re jumping, the more you’re using your leg muscles. Try different teachers and classes that fit a style and pace that suits you the best. :)

Barre – Barre can be wonderful for your legs and butt! Just like dancing, though, it depends on the teacher and class. Try to pick a class that does mostly floor and bar work, without too many squats or jumps.

Yoga – For some girls, even yoga can cause too much bulk. I doubt this happens very often, but it is worth paying attention too, especially if you do yoga more than 1-2 times a week.

HIIT WORKOUTS

I personally enjoy HIIT and I usually do it once per week. But I often hear from women who say the more they do it the more that their legs are getting bigger.

If you love doing HIIT workouts, you can of course do it, but make sure they are workouts that won’t cause bulk. Lots of HIIT training involve jumps and other moves that will also grow your legs, so stay away from those!

Here’s a full-body HIIT workout that I love because it works my body without an overemphasis on leg muscles.

DIET MISTAKES YOUR MAKING WHILE TRYING TO GET LEAN LEGS

YOU AREN’T EATING THE RIGHT AMOUNT OF FOOD

Sticking to a healthy diet is an important part of maintaining a healthy weight. I’ve already written about some of the biggest diet mistakes I see girls making. But I want to focus on two of the most common:

YOU OVEREAT

If you are eating more calories than you are burning, you will gain weight. For many women, this weight goes to our legs!

You don’t need to track your calories obsessively or go on an extreme diet. In fact, I don’t think either of these are good options. But I do suggest you track calories for a couple of weeks just so that you have a rough idea of how much you’re really eating. :)

You can learn how to calculate your daily caloric intake here. If you want to lose weight, I suggest eating about 200 calories less than this number, and never go below 1200 calories.

CALCULATE NOW

YOU DON’T EAT ENOUGH!

If you aren’t eating enough, you can hurt your metabolism. This makes losing weight very difficult and close to impossible.

Any form of dieting and calorie restriction will reduce your metabolism. The slower your metabolism, the harder it is to burn extra calories.

You can learn how to fix your metabolism here.

YOU HAVE UNDERLYING HEALTH ISSUES

Hormonal health issues can cause you to gain weight and they can make it really hard to lose weight. I used to struggle with hormonal imbalances, and I understand how upsetting they can be.

A hormone imbalance can be caused by birth control, menopause, pollutants, stress, digestive diseases, and a poor diet.

If you suspect that you might have a hormonal imbalance, I recommend that you see a doctor and neuropath. Their tests (blood and saliva) will give you insight into your body.

I hope that this gave you insight into why you are struggling to slim your legs!

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

Love Rachael

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The post Main Reasons Why Your Legs Aren’t Getting Leaner appeared first on Rachael Attard.

1. HEAVY SQUATS 

Through my experience and that of others, I have learned that heavy squats don’t work for most body types. It results in overly muscular legs (but does amazing things for the rest of your body!). While squatting is still good for you and can really help tone up your legs, I would avoid squatting heavy (I’m sure most personal trainer’s are hating me right now). 

2. TARGETING INNER THIGHS

There is a common misconception that if you do exercises to target your inner thighs, your inner thighs will get smaller. This comes from the idea that you can spot reduce fat from specific areas of your body. This is not really true, except for doing cardio (particularly running and walking) to reduce body fat on your legs (read more here).

In fact, by doing exercises to target your inner thighs you are actually making the muscle bigger, which may make your inner thighs look bigger. To reduce the size of your thighs you need to do cardio to reduce the fat (plus eat healthy)!

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3. NOT EATING ENOUGH 

Yes in order to lose weight you need to be in a calorie deficit, which means eating less food than your body needs. BUT many people underestimate the amount of food they need and severely restrict their calorie intake.

I know I have mentioned this time and time again, but not eating enough food slows down your metabolism and causes your body to go into “starvation” mode. This means that when you do eat more food or have a naughty meal, your body will store it as fat.

If you starve yourself for a long period of time (more than 6 months eating less than 1200 calories), you will do long term damage to your metabolism.

The other bad side effect that can be caused by severely cutting calories is binge eating. Binge eating will DEFINITELY cause you to gain weight and causes inflammation within the body.

So please please don’t do any crash diets or juice cleanses or try to starve yourself, as I PROMISE it will backfire in the long run!

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The post How To Get Skinny Legs Series: Top 3 Mistakes You’re Making appeared first on Rachael Attard.

I get a lot of complaints from women who have found their legs getting bigger from running, which isn’t the desired results for most of us. So let me explain why this is happening.

Why Are My Legs Getting Bigger From Running? 

Running uses your glutes, quadriceps, hamstring and calves constantly, meaning that your leg muscles are working and this will cause them to develop and get bigger in size.

Any form of exercise that engages your muscles will cause them to grow in size. However, some exercises cause more muscle growth than others.

Running will not build as much muscle as weightlifting, sprinting and high-intensity interval training.

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Let’s Talk About Sprinting

We all know that sprinters have very muscular physiques, especially compared to distance runners. Sprinting engages your muscles more and focuses on muscular power. Therefore, sprinting will build more muscle than just steady state running.

Doing a lot of sprint training and plyometric type exercises will develop a more muscular look, but will also help you get lean. If you don’t mind this look, then this is probably a great style of workout for you. If not, it might be best to avoid these style of workouts.

When I was training for a triathlon, I used fast past interval runs (not a full on sprint) to help me develop my cardio fitness quicker. It definitely did this, but what I found was that it actually helped me lean out my legs quicker too.

If you still want to include some cardio interval training, have a read of this blog post which explains how to do the fast past runs.

It Depends On Your Body Type

Your ability to get bulky muscle from running depends on your body type. If you don’t know your body type, click here to find out.

Ectomorphs find it very difficult to gain muscle and will probably never get bulky even if they do lots of weight lifting. Mesomorphs build muscle easily but can also lose muscle and fat quickly too. Some mesomorphs may get bulky legs whereas others might not.

And finally, endomorphs probably already have naturally muscular legs so find it easy to bulk up.

Running does burn a lot of calories and will help you lose weight all over your body. It may help you lose weight in your legs too. But at the end of the day, it will still build muscle in your legs. I have mentioned this before, but if you are a shorter endomorph build, I would avoid running as it can make your legs bigger.

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It Also Depends On Your Muscle Fibers 

There are 2 basic types of muscle fibers. Slow twitch fibers are those used for longer endurance style workouts; and fast twitch fibers are those used for short bursts of energy such as sprinting, HIIT and plyometric workouts.

Everyone has different amounts of these fibers, and the amount and type you have will determine whether or not your legs get bigger from running. Someone with lots of fast twitch fibers might have muscular legs, even though they don’t do any type of weight lifting or sprinting. They may even build muscle just from walking.

On the other end of the scale, someone with lots of slow twitch fibers might do lots of sprinting and HIIT and find it difficult to gain muscle.

As you can see, genetics play a huge factor in whether or not your legs will get bigger from running. Some people will run all their life and their legs will stay slim and toned, while others will get bigger legs from running after just a month or so.

You need to adjust your running (and exercise program) to suit your body type and your goals.

Other Factors That Can Cause Your Legs To Get Bigger From Running 

Running on an incline will also use your muscles more (especially your quads and glutes) and will build them. This is due to the pushdown and jumps motion. If you want a leaner look, always try to run on a flat surface.

Another factor that might cause your legs to get bigger from running is your exercise experience. If you haven’t done much exercise and have very little muscle in your legs, then you start running, you are going to build muscle and this is going to be a significant difference.

But if you already exercise and have muscle in your legs, the change caused by running might not appear as significant. What is considered significantly bigger depends on your preference.

Another thing to keep in mind is that your legs can also swell after a run. This is short-term and the swelling will reduce. So try not to judge your progress based on what your legs look like immediately after a run.

Summary

The takeaway points from this are:

• Running builds muscle in your legs, but doesn’t build as much as sprinting, HIIT and weightlifting;
• Your body type and muscle fibers (i.e. genetics) will determine whether your legs will get significantly bigger from running. But “significantly bigger” is determined by YOU and what you think is too big;
• You need to adjust your running (and exercise program) to suit your body type and your goals; and
• Run on a flat surface and at a steady pace to avoid building more muscle from running.

Lean Legs 1 Program 

If running has made your legs bulkier and you would like to lean them out, I should also mention my Lean Legs Program 1 which is designed to help you get lean legs without the bulkiness :)

There are 3 different versions of my program, one for each body type. Each version includes the right type of resistance training for one particular body type so you can be sure you’re going to get the best possible results. 

The resistance training has FULL-LENGTH videos that you can follow from warm up to cool down.

To find out more about my Lean Legs Program, CLICK HERE!

And as always, if you have any questions, please feel free to ask! 

Love Rachael xx

The post Why Are My Legs Getting Bigger From Running? appeared first on Rachael Attard.

Just because someone is slim, doesn’t necessarily mean they won’t get cellulite. It’s actually a fact that 90% of women will get cellulite in their lifetime.

In this blog post, I’ll share all my best tips on reducing cellulite’s appearance. But before I do that, I just want to let you know that I don’t think cellulite is something inherently bad. Cellulite is not a disease, and in general, it’s not a health concern. So if you have it and you don’t mind it, that’s more than OK! :)

But since I often get questions on Instagram on cellulite – Is it possible to get rid of cellulite?, Can you get rid of cellulite with exercises?, What are the best workouts for cellulite?, Does cellulite go away when you lose weight?, etc. I wanted to respond to all of these questions in one blog. :)

WHAT IS CELLULITE?

OK, first things first. If we want to figure out how to avoid or remove cellulite, we first need to understand what cellulite is and what causes it.

Cellulite is very common and usually harmless skin condition that mostly affects women. It’s usually visible on legs, butt, hips and abdomen but can appear on other areas as well. It looks like dimpled or bumpy skin. Becasue of the way it looks, people often compare it to orange peel.

Cellulite is basically fat, located in the dermis layer (just underneath your actual skin). This layer contains connective tissue made from collagen, and the connective tissue is formed in a honeycomb shape. When fat cells increase in size, they push up against the connective tissue, making the fat cells bulge out through a honeycomb, giving it that dimpled, lumpy appearance.

RELATED POST: 7 MYTHS AND FACTS ABOUT CELLULITE

WHAT CAUSES CELLULITE?

There are a few things that can affect whether or not you have cellulite. I’ll list the most common ones.

BODY FAT

One of the key factors is the amount of body fat. The more fat someone has, the larger the fat cells will be and the more dimpled their legs or other areas affected by cellulite will look. The main cause of cellulite is the enlarged fat cells that you can see at the top of the image below.

GENETICS

As I mentioned earlier, slim people can get cellulite too. Slim people who get cellulite are usually people that have the so called skinny fat body type (i.e. they appear slim but actually have a high percentage of body fat) or they can be genuinely lean with a low body fat percentage and still have cellulite. This is much rarer, but it’s not impossible

It seems like cellulite is at least partly genetic. Cellulite being genetic may explain why slim women with a low body fat percentage can have cellulite.

GENDER AND AGE

Our gender and age also affect the appearance of cellulite. This study from 2019 indicates that older women with a higher body mass are more likely to have cellulite than men and younger women.

RELATED POST: SKINNY FAT LOOK – HOW TO AVOID IT?

OTHER FACTORS

Other factors such as skin thickness, the strength of your connective fibers and blood circulation can also affect cellulite. Blood circulation is another one that may be influenced by your genes.

So now we know what cellulite is and what causes it but how do we get rid of cellulite or at least reduce it’s appreance?

There are many ways to get rid of cellulite but in this blog I’ll focus on two main approaches: naturally and cosmetic procedures, creams, and scrubs.

CAN YOU GET RID OF CELLULITE NATURALLY?

CAN YOU GET RID OF CELLULITE WITH EXERCISE?

When it comes to reducing the appearance of cellulite, I always recommend resistance training.

You know I love cardio and especially low-intensity cardio like walking. If you’ve read my blog before, you may already know that walking works great for slimming down legs. But, unfortunately, cellulite doesn’t respond that great to just walking. At least, that’s what I saw while working with my clients. Whenever women skip resistance training and stick just to walking, they notice their cellulite getting worse.

To reduce cellulite from your thighs, butt, hips and belly, you NEED to do resistance training. This will build muscle that will smooth out cellulite and give you a more toned look.

If you are someone who prefers a lean and toned look, then just make sure that you do the correct type of resistance training that will tone your body without adding unwanted muscle bulk. Don’t get me wrong, if you are someone who prefers a more muscular look, that’s great! You can don any type of workouts that makes you feel the best and gives you the look you want.

But if you are someone who feels like lifting heavy, makes them look bulky, I recommend focusing on mostly bodyweight workouts.

All of the workouts on the Femme Nativa app and in our programs follow this method of training so if your goal is to reduce the appreance of cellulite and be lean and toned, I’d highly recommend checking out our app and programs. :)

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WHAT ARE THE BEST WORKOUTS FOR CELLULITE?

I often get questions what are the best workouts for cellulite and my answer is always – resistance training. Any type of resistance training that will help you build muscle tone will help you get rid of cellulite but personally I prefer low-impact, mostly bodyweight workouts.

In the video below, I’ve shared with you my favourite cellulite-busting workouts. Plus I also have a 5 day Cellulite Busting Challenge that’s only $14.99 and once you buy it, you’ll have access to it forever on my app so make sure to check it out. :)

WHICH IS BETTER FOR CELLULITE – CARDIO OR RESISTANCE TRAINING?

My cardio loving clients who don’t like resistance training usually ask whether they can just skip resistance training and do walking instead, especially if they want to get rid of cellulite on their legs. And it’s a valid question, because I have said that walking is the best exercise for slimming down your legs. But if you avoid resistance training:

1. You will never get rid of cellulite.
2. You won’t look toned – you need muscle definition to look toned.
3. You may look skinny fat, which is where you look lean when you’re wearing clothes, but you have a higher percentage of body fat and look flabby underneath.
4. You will have a harder time losing weight overall, because muscle increases your metabolism, and this makes a huge difference for weight loss.

Resistance training may also help prevent cellulite. Connective tissue gets weakened by excess fat and lack of muscle tone, and this can be prevented by exercising and improving your muscle tone.

GET YOUR HORMONES TESTED AND BALANCED

Everywhere I read seems to mention the fact that hormones play a role in causing cellulite. Hormone imbalances may affect the way your body stores fat and can also affect your circulation.

Improving both your hormones and circulation is thought to improve the appearance of cellulite.

I have had many issues with hormones imbalances so I have written a blog post on how a hormone imbalance can cause weight gain if you want to have a read to find out more.

You may be more susceptible to a hormone imbalance if you are taking the contraceptive pill or if you are going through menopause.

If you think you have a hormone imbalance, it would be a good idea to see a doctor or naturopath to get your hormones tested and get the appropriate treatment.

EAT A HEALTHY DIET

Eating a healthy diet will not completely cure cellulite. But it may help prevent it, and improve the appearance.

Eating lots of fruit and vegetables and natural, high-fiber foods will help you lose weight (or maintain a healthy weight), reduce inflammation and keep your connective tissues strong.

Also make sure to drink lots of water!

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QUIT SMOKING

For anyone out there who smokes! Smoking causes premature ageing and affects your skin in numerous ways. As you get older, your body’s collagen naturally decreases.

Smoking speeds up this process. It will cause the skin to lose it’s elasticity and cellulite will appear worse.

I don’t know if smoking actually causes cellulite but it will definitely make it look worse. Stopping smoking may not make the cellulite look better, but it will hopefully stop it from getting worse over time.

DRY BRUSHING

It is thought the dry brushing increases blood and lymph flow to an area, which can help with cellulite.

There’s no scientific evidence to prove it, but it could be worth a try! All you need is a dry brush, so it’s cheap. Plus improving your circulation wouldn’t be a bad thing :)

MASSAGE OR FOAM ROLLING

The idea behind massage and foam rolling is the same – improves circulation which can help with cellulite. I’m not 100% sure if it would work, but again, it’s worth a try. Plus who doesn’t love a massage!

If you don’t like massages, you could always get a foam roller and do it at home in front of the TV :)

Fitness wise I love having a foam roller for when my body is really sore.

I know I should use it after every workout, but I don’t. But anyway, it’s a great piece of equipment to have and you should try to use it everyday if you can!

WEAR LOOSE UNDERWEAR

I actually didn’t know this, but apparently underwear with tight elastic limits blood flow and can contribute to the formation of cellulite! So try to avoid really tight underwear and clothing in general.

DOES CELLULITE GO AWAY IF YOU LOSE WEIGHT?

OK, another question I get often is whether cellulite goes away if you lose weight. As I explained, cellulite is basically fat and it usually appears when our fat cells increase. So going by this, it’s natural to assume that cellulite will go away when we lose weight, right?

Well, that’s not always the case. High body fat is not the only thing that affects how much cellulite and where we’re going to have. Some people are naturally more prone to cellulite.

Our age is also a factor, the older we get, the more likely it is we’ll have cellulite. As we age, our skin loses elasticity and we lose muscle tone which makes the cellulite worse. This is one of the reasons why it’s important to stay active as we age.

And of course, our gender has a big impact on whether we’ll have cellulite. Women are far more likely to have cellulite than men.

So even though fat loss should help you reduce the appearance of cellulite, I cannot tell you that your cellulite will 100% disappear, especially if you have a genetic predisposition, if you don’t exercise and if you smoke.

CAN YOU GET RID OF CELLULITE THROUGH COSMETIC PROCEDURES, CREAMS AND SCRUBS?

Personally, I’ve never tried any of these treatments so I cannot speak with absolute certainty but here’s what I’ve heard from people who tried it and read online.

CELLULAZE LASER TREATMENT

This laser treatment involves putting a small laser tube underneath your skin. The laser is supposed to melt fat and break up the connective tissue, which then makes your collagen grow and thicken and reduces the cellulite.

From reviews I’ve read, it doesn’t seem to make it go away 100% and it might only last 1-2 years. But everyone is raving about it and says the results are amazing. I think it could definitely be worth a try if your cellulite really bothers you. Although I think it is quite expensive!

There are lots of other laser treatments available such as TriActiv, Velasmooth and Accent XL but you need lots of treatments. Cellulaze seems to be the best.

Z WAVE RADIO-FREQUENCY TREATMENT

This treatment uses high-energy radial shockwaves, which are supposed to work in a similar way to the laser by breaking up connective tissue, increasing collagen production and increasing blood flow to the area.

From the reviews I have read, it seems about 50% of people were happy with the treatment, while the other 50% said it didn’t do much for them. You may also need several treatments.

ULTRASOUND TREATMENT

This treatment releases pulses of acoustic waves, which break up your fat cells and promotes circulation. I should mention that Kim Kardashian‘s surgeon (Dr. Ourian) does this type of treatment. It says you need 3 treatments.

Reading reviews online it seems like it’s effective in about 70% of people – the other 30% weren’t too happy.

DERMAL FILLERS

Injecting fillers into the area can make it look less bumpy and smooth it out. This treatment might work best for slimmer people who have cellulite.

CELLULITE CREAMS

There’s no real evidence to show that cellulite creams work. Some people might notice some improvement if they use it religiously, but the results are most likely temporary.

Creams that contain retinoids (retinol) have been found to provide some temporary results. At least that’s what I’ve heard.

COFFEE SCRUBS

Again, there is no real evidence to show that these coffee scrubs actually work. But caffeine may help to improve circulation and also dehydrate the skin. So using a coffee scrub might give you a temporary affect that lasts a few hours or a day, but it’s not long lasting.

If you have a special event coming up or are even just going to the beach, you could try using a cream and / or scrub that morning for a temporary improvement!

WRAPPING UP

I’ve done a lot of research on cellulite and it is clear that there is no “cure” or treatment that is 100% effective. None of these things that I’ve mentioned are really cures, but are things that can help prevent cellulite or improve the appearance of it.

Overall, I don’t think any of these solutions get rid of cellulite completely, but they can make significant improvements. The natural remedies to get rid of cellulite are cheaper and also better for your overall health (eating healthy, exercising and drinking lots of water can only do good things right?!) so are definitely worth trying.

I’m sure they will develop some type of amazing procedure in the future to get rid of cellulite. But at the moment, it seems like the best thing to do is take care of your body – eat well, exercise, don’t smoke, massage or foam roll, and make sure your hormones are all balanced!

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I have developed my own well-balanced workout program that incorporates resistance training designed to give women the lean and toned look that they are after, and understand how to do resistance training without getting unwanted bulk.

Find out more about my program here.

Love Rachael xx

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SOURCES:

• Percentage of Women Who Get Cellulite – https://www.scientificamerican.com/article/is-cellulite-forever/
• What Is Cellulite? – https://www.mayoclinic.org/diseases-conditions/cellulite/symptoms-causes/syc-20354945, https://www.medicalnewstoday.com/articles/149465
• Cellulite and Genetics – https://pubmed.ncbi.nlm.nih.gov/20059631/
• Cellulite – Gender and Age – https://pubmed.ncbi.nlm.nih.gov/30730492/

The post How to Get Rid Of Cellulite Naturally – Tips From A Certified PT and Nutritionist appeared first on Rachael Attard.

WILL THESE EXERCISES MAKE MY LEGS BIGGER? 

CYCLING 

If you are an endomorph, then yes cycling will most likely make your legs bigger so I would avoid it completely.

If you are a mesomorph, you may or may not be able to get away with cycling. Some mesomorphs are OK with it, while others aren’t. However either way, I would still only do it 1-2 times per week maximum because overdoing it with cycling will most likely make your legs bigger.

If you don’t know your body type, you can take my Body Type Quiz. It’s completely free and it will help you learn your body type in just 2 minutes :)

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DANCING

This really depends on what type of dancing you are doing and how much you’re doing. If you’re dancing for really long periods every day, then your legs may increase in size, regardless of what dancing you’re doing. Overusing your leg muscles can cause bulkiness.

If your style of dance requires lots of jumping and moving from sitting to standing, then it may cause bulkiness. But again, this depends on your body type too.

BARRE

Barre classes can be great, but it depends on the teacher and the style of barre they do. I have been to a barre class which did have some exercises standing at the bar, but also had lots and lots of squat jumps, squat holds and burpees. This type of barre will make your legs bigger. But if your teacher sticks more to floor based workouts and exercises at the bar, then I think that’s great. It could be worth trying a few different classes / teachers to find a style that you really like.

SKIPPING

Skipping is great cardio but can’t be substituted for walking and running because it won’t slim down your legs. It does burn a lot of calories which is, but the jumping motion uses your calves heavily. Skipping will most likely contribute to bigger calves and can make your legs bigger all over.

SPRINTS

If you are an endomorph, I would avoid sprinting all together. And if you are a mesomorph, I would sprint with caution. I prefer to do my sprints as more of a “fast paced run” and make the sprint intervals longer rather than just 30 seconds. This won’t cause bulkiness like short and intense sprints will. If you’re worried, I would just stick to steady state running instead.

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CROSS TRAINER / ELLIPTICAL 

I don’t think this machine will really cause bulkiness, but it won’t slim down your legs like running and walking will. The pushing down motion means you engage your quads more so it will build more muscle here. But it’s not the style of workout that will necessarily cause bulkiness. If you can’t walk or run for some reason, the cross trainer is the next best thing.

REFORMER PILATES 

I love reformer pilates! But I have had some women tell me that they have bulked up from reformer pilates. Some workouts do include lots of squats and lunges which build muscle in your quads and can make your legs bigger and more muscly. This depends on your teacher and the style of reformer pilates that they teach. Again, I would try a few different teachers and classes to find one that suits you best.

If you are still having issues with reformer pilates, I would try regular floor based pilates instead.

ROWING 

I used to think rowing mostly used your arms, but it really is a full body workout. I must admit I do enjoy rowing for this reason and I feel like I’ve worked really hard afterwards. But rowing relies heavily on your quads and glutes, so it can bulk up this area. I would not do it too often.

STEP MACHINE 

The step machine will cause bulkiness and I would avoid this, regardless of your body type. You are much better off walking on a flat surface instead.

RUNNING 

Running is a great exercise because it burns LOTS of calories and helps you slim down all over. But doing too much running can actually have the opposite effect and can bulk up your legs. I would only recommend running 3 times per week at a maximum.

If you are an endomorph or are shorter, then you may experience your legs bulking up with running. This is because running actually does build muscle in your legs. If you have this issue, I would avoid running.

TRAMPOLINING / BOUNCE 

This one is kind of like skipping. It won’t slim down your legs and the bouncing motion can actually make your calves and thighs bigger. Every once in a while is probably OK. But I don’t think it is the most effective exercise.

SWIMMING 

I think swimming is great cardio and is a good alternative if you can’t run for some reason. It tones up your arms and increases your cardio fitness really quickly. I have personally achieved really great results with swimming.

If you do lots and lots of swimming every single day like a professional swimmer, you might bulk up and get broad shoulders. However if you just swim for fitness (i.e. 30 minutes 3 times per week) I don’t think you will get bulky – just don’t overdo it :)

YOGA 

Yoga classes can have a lot of poses that focus heavily on leg strength. I don’t think yoga will cause you to bulk up as such, but it can increase muscle size which can be unwanted. If you are on the shorter side, or an endomorph, or both, doing too much yoga may cause too much muscle. If this is the case, I would avoid overdoing it on yoga classes. I think 1-2 classes per week is fine. But everyone will be different!

ROLLER BLADING 

Roller blading probably has similar effects as running. It can be really great and is good cardio. But certain body types (i.e. shorter endomorphs) may experience bulkiness if they do it too much. But if you love it and get good results with it, then definitely do it!

As I mentioned, if I haven’t mentioned an exercise that you are wondering about, please leave a comment and I’ll be sure to answer and add this to the blog post too! Thanks to all those who have commented so far xx

LEAN LEGS PROGRAM

I should also mention my Lean Legs Program which is designed to help you get toned, lean legs without the bulkiness.

It is an 8-week program that combines cardio and resistance training according to your body type so you can be sure you’re going to get the best possible results.

My program also includes a complete 8-week meal plan which will help you eat healthy.

As you guys know, I always say that the good diet is the key to success :)

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The post Will These Exercises Make My Legs Bigger? appeared first on Rachael Attard.

I know there’s a lot of information on my blog regarding how to get lean legs and slim down muscular thighs. But I haven’t talked too much about calves.

Most fitness blogs focus on building bigger calves, not slimming them. Few trainers even discuss whether it’s possible to reduce calf muscle.

Why? Many trainers believe trying to slim down any muscle group is a big no-no. They often say women can’t get too muscular because they lack testosterone. While it’s true women have less testosterone than men, that doesn’t mean we can’t build more muscle than we’d like.

Even if they don’t mention testosterone, they’ll often say, “Don’t focus on slimming down, train to be strong and healthy.”

I used to hear that all the time whenever I said I wanted to slim my legs.

If you’ve read my blogs, you know I don’t believe women should train only for strength. We can train for both health and aesthetics. So if that’s you, welcome! I’m so happy you’re here :)

Now, about the calves. I haven’t talked about them before because their size and shape are mostly genetic, which can be hard to change.

But since so many women ask about losing calf fat and reducing muscle bulk, I wanted to share what I’ve learned, from both experience and my work as a fitness trainer.

If you’re wondering how to lose weight in calves, what the best workouts to slim down your calves are, and which workouts you should avoid, then this blog post is for you.

Let’s start by understanding the reasons why you may have big calves in the first place.

RELATED POST: WHY I DON’T LIFT HEAVY WEIGHTS ANYMORE

Why Are My Calves So Big?

1. Genetics

As I mentioned, genetics are a big factor when it comes to calf size. Let me explain.

The calf muscles sit at the back of your lower legs. The two main ones, the gastrocnemius and soleus, shape your calves and power everyday movements like walking, running, and jumping.

Some people naturally have stronger calves, especially those with Mesomorph or Endomorph body types. Endomorphs usually have more body fat and a sturdier build, while Mesomorphs are naturally athletic and muscular. Ectomorphs, the third type, tend to be leaner with less muscle and fat.

Studies show Endomorphs are common among rugby players, while volleyball and soccer players are often Ectomorphs or Mesomorphs.

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If you naturally have strong calves and haven’t done much exercise to change their shape, you might not see dramatic slimming results. However, small improvements are still possible.

In this post, I’ll show you exactly how to slim your calves and which exercises to avoid if you don’t want them to get bigger and more muscular. (This is a common mistake I see many of my clients make before working with me!)

RELATED POST: READ MY POST ON MESOMORPH GUIDELINES ON HOW TO GET LEAN LEGS

2. You Body Composition: Fat and Muscle Distribution

Your body composition (body fat percentage and how much muscle mass you have) is a second major factor that affects your calf size.

High Body Fat Percentage

If you have a high body fat percentage, your calves likely appear bigger due to the fat that is stored there. 

If your calf size is due to having a higher body fat percentage, then your response on how to lose calf fat is to lose fat all over. Losing weight will definitely help slim big calves.

But keep in mind that women, compared to men, tend to store more fat in their lower body so it’s perfectly normal if you feel like your leg area is where you store the most fat. But if you follow my tips and stay consistent, you should see results fairly quickly. :)

Low Body Fat – High Muscle Mass Percentage

Body fat and genetics aren’t the only factors that influence calf size, the type of workouts you do matters too. Even women with low body fat can have strong, defined calves.

If you’ve done lots of heavy-weight or high-intensity (HIIT) workouts, your calves may have grown due to muscle gain, especially if you’re genetically prone to muscular calves.

In that case, avoiding certain exercises can help prevent further muscle growth. I’ll explain more about this below.

Are My Calves Made Of Muscle or Fat? 

It’s important to note that it is not super easy to build calf muscles unless you are a true Endomorph body type and you build muscle extremely easily. Calf muscles are used regularly in everyday activities so they need a lot of stimulation and repetitions to increase significantly.

If you’re not sure if your calves appear bigger from fat or muscle, there is an easy test for calves: flex your calves and touch them while keeping them flexed.

The hard bit is muscle. The soft part over the hard part is usually fat. That should be your starting point.

Why Did My Calves Get Bigger From Working Out?

As I mentioned, calf muscles aren’t easy to grow, but it’s definitely possible. So, yes, your calves may have gotten bigger depending on the workouts you’ve been doing (even if they were meant to slim them down).

Many blogs and videos that promise “slimmer calf workouts” actually include exercises that target the calves too much, which can make them larger over time. The more you work a muscle, the more it grows.

But don’t worry, I’ll guide you through the best workouts to help slim your calves and show you which ones to avoid, so you can reach your goals safely and effectively!

RELATED POST: DO SQUATS MAKE MY LEGS BIGGER OR SMALLER

Is It Possible To Reduce Cal Muscle? – 3 Things You Should Do To Make Your Calves Smaller

If your calves were once slim but became bulkier from exercise, don’t worry, you can absolutely get them back to their previous shape.

And even if your calves were already on the larger side before working out, simply stopping the exercises that caused them to grow can help reduce their size over time.

There are 3 things you need to do if you want your thick calves to be reduced.

1. Stop doing whatever exercises made your calves muscular in the first place.
   The main way to reduce your calf muscles is by using them as little as possible and giving your muscles a chance to reduce on their own. I’m going to list the type of training + the exact exercises that you should avoid doing below.
2. Do more low-intensity cardio
   This will also help you lose excess fat on your lower half without building extra muscle.
3. Focus on losing weight overall
   This will help you lose excess fat in your lower half. To do this, you need a good diet and consistent exercise that doesn’t cause calf bulkiness.

Step 1: Stop Doing Exercises That Are Making Your Calves Bigger Instead Of Smaller

All the exercises below are great for overall fitness and fat loss, but if your main goal is to slim your calves, then you should try to avoid: 

1. Avoid High Intensity Cardio

High-intensity cardio such as running can actually build some muscles in your calves. Of course, as we all know, running is great for your cardiovascular health and if you really enjoy it, please feel free to continue to do it. 

That said, if it seems like your calves bulk up really easily, you might want to reduce your running (or at least avoid running on an incline) and opt for walking instead.

Also, running for a long duration (steady-state cardio) will not generally build a lot of muscle as much as sprinting does. So if you want to run, long-duration running is a better option.

If running isn’t your thing, I have great news, you don’t have to do it (yay!). Walking works wonderfully too, it helps slim your legs without adding bulk to your calves. Just be sure to stick to flat surfaces, since walking uphill engages your calf and thigh muscles more, which we want to avoid.

RELATED POST: FIND OUT IF RUNNING MAKES YOUR LEGS BIGGER OR SMALLER

2. Jump Rope / Skipping Is Not Your Friend

Lots of women ask me if skipping is good for slimming down legs. The answer is no, not really. 

To slim big calves and legs in general, you really need to add walking to your routine. 

Skipping uses mostly your calves, so constant jumping can bulk them up and can cause muscular calves. It’s one of the exercises that builds the most amount of muscle in your calves.

Don’t get me wrong, skipping is great exercise. And it’s super fun. So if you don’t care about calf size or building muscular legs – go for it! But if you do, it’s better to avoid it.

3. Plyometric (Jump Training) / HIIT Exercises Are Awesome But Not If You Want Smaller Calves

As with skipping, jumping exercises like plyometrics and HIIT heavily use your calf muscles and can make them bigger.

If you love HIIT, then you don’t necessarily need to stop. I’m also a huge HIIT fan. And I found a way to do it so it doesn’t bulk up any part of my legs (calves included).

If your focus is on making your calves smaller, then just try to avoid HIIT exercises that involve a lot of lower-body jumping exercises. These include exercises such as jump squats, jump lunges burpees, and anything that results in you landing heavily on your feet.

I have some no-jumping HIIT workouts on my blog and Instagram. You can check out one of them below:

 

 

 

 

 

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

4. Do Not Do Workouts That Target Calves Specifically

One of the biggest misconceptions that I noticed among my clients is the belief that they can slim down certain body parts by doing workouts designed specifically for those parts. This is known as spot-reducing. 

Let me explain. :)

Women who want to lose fat from their inner thighs often ask me if doing inner thigh workouts 5 times per week will help. The answer is no. As studies like this one confirmed, you cannot really spot reduce fat. This means you cannot reduce fat in a specific spot by targeting muscles in that area. This will build muscle here, not target the fat here. 

This also means you should not do calf workouts in order to lose fat from calves. It just won’t work. If you want to lose fat from calves, you need to lose fat all over.

I also often talk to women who want to slim down muscular thighs. I always hear the same thing from them, “I wanted to slim down my thighs and my trainer told me to do squats. But this only made my thighs bigger. :(“ 

And you know what, these women are 100% correct! By doing squats, they were targeting their quads, glutes, and hamstrings. And the more they worked those muscles, the bigger those muscles got. 

The same principle goes for your calves. If you want to make them smaller you should avoid moves that will target your calves. 

Moves to avoid if you want to slim down your calves:

• Standing calf raises
• Seated calf raises
• Elevated cal raises
• Bent-knee calf raises
• Single leg calf raises, etc.

And now that you know what you should NOT do, I will tell you what you should be doing for slimmer calves.

RELATED POST: READ MY GUIDE ON HOW TO LOSE INNER THIGH FAT

Step 2: How To Slim Calves With Cardio – Do More Low-Intensity Cardio

I often talk about how amazing cardio is for fat loss and creating lean, toned legs.

Low-intensity cardio helps burn fat (and sometimes even a bit of muscle), reducing your overall body mass, so it’s an important part of any slim-calves routine.

And the best low-intensity cardio for slimming your legs? Walking! Try to fit in as many steps as you can each day, I aim for around 7,000–10,000. Nothing has helped me slim down my legs more than walking. I truly swear by it!

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

Use The Treadmill

Some women find that their calves look slimmer when they walk or run on a treadmill.

That’s because the treadmill belt moves beneath you, so your calves don’t have to work as hard as they do outdoors, where you push off the ground more.

Of course, everyone’s body is different, you might not notice much of a difference between walking or running outside versus on a treadmill, and that’s completely okay.

If You Are A Runner, Adjust Your Running Technique

As I mentioned, running can make calves look bulkier for some women. But if you love running, that’s totally fine! Just adjust your form, avoid running on your toes, go for a smooth heel-to-toe stride, and wear supportive shoes.

RELATED POST: FIND OUT IF WALKING OR RUNNING IS BETTER FOR FAT LOSS AND LEAN LEGS

Bonus tips: 

Toy could try fasted cardio (walking or running on an empty stomach). For some of my clients fasted cardio seems to be beneficial. Research is still inconclusive on whether fasted cardio helps with burning more fat than non-fasted cardio. I found a study from 2014 that indicates fasted cardio doesn’t burn more fat. But then again, I also read a study from 2016 that indicates the opposite.

If you want to try it out, be careful not to do it if you have any hormone issues especially issues with high cortisol. This is exactly why I stopped doing fasted cardio. Whenever I would do it, I noticed that I didn’t feel very well.

When I looked into it, I found this research that shows that when we exercise on an empty stomach glucose and insulin are low but levels of cortisol (stress hormone) are high. And since I already knew I had high cortisol I thought it was better to skip fasted cardio.

Always walk and run on a flat surface. I cannot stress this enough. Walking and running on an incline will target both your calves and thighs more and make them bigger instead of smaller.

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Step 3: Slim Calves By Losing Weight Overall

When you lose weight, you’ll naturally lose both fat and muscle, so your calves may slim down too.

However, you can’t target fat loss in one specific area. It really depends on where your body tends to store and burn fat first. Most women lose fat from their upper body before their lower body, but lots of power walking can help speed up lower-body fat loss.

You can’t choose exactly where you’ll slim down, but the areas with more fat usually show the most change. :)

It also helps to understand your body type and how it responds to different workouts, and of course, a healthy diet plays a big role too!

Adjust Your Diet For Fat Loss

As I always say, you can’t out-train a bad diet. If you are eating unhealthy and you are not in a calorie deficit (meaning if you eat more calories than you spend), you won’t be able to lose weight. It doesn’t matter how hard you are training.

Remember – diet is the key to slimming down calves and losing weight overall; exercise comes second. 

So, the first thing I’d recommend is figuring out what your ideal caloric intake is. You can use my FREE macros and calorie calculator to figure this out. 

I usually suggest keeping a small calorie deficit, about 200 – 500 calories less than your maintenance level. For example, if your maintenance is 2000 calories a day, aim for around 1500 – 1800.

If you’re feeling very hungry, your deficit may be too large. Even a small 200-calorie cut can lead to steady weight loss.

Be careful not to go too low, especially below 1200 calories per day, as this can slow your metabolism and make losing weight harder (and less healthy).

So, stay in a gentle deficit and focus on whole, minimally processed foods. If you’re not sure where to start, you can download my free 7-day weight loss meal plan, it’s designed to help you eat better, get leaner, and feel great.

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Best Exercises To Slim Calves (And Your Entire Body) 

As mentioned, you cannot spot reduce fat, even though that would be great!

Instead, you should do more workouts that will keep you lean and toned without adding too much bulk in the process.

Here are some tips:

1. Do More Stretching & Foam Rolling

If you’re used to doing much heavier workouts for your lower body, you can often ”shorten’’ your muscles due to repeated stress. 

Stretching won’t necessarily help you lose calf fat, but it will help you loosen tight muscles and get you more flexible.

If you’ve done a lot of workouts that were targeting your legs, it might be that your muscles feel tight.

As a side effect, you can feel like your thighs and calf muscles are a bit loose and they might even appear slightly thinner.

2. Lean Legs Programs For Slimming Down Muscular Legs And Calves

I should also mention that my Lean Legs Programs are designed to help you get a lean and toned body. They are particularly focused on getting leaner legs, so the workouts will help you slim down your calves.

There are three versions of the program, one for each of the 3 body types: Ectomorph, Endomorph, and Mesomorph. It will help you get slim and it will give you leaner legs without causing bulkiness – calves included. :)

We are also doing a special bundle deal on both Lean Legs Program for a discount. Your dream legs and calves are just a few steps away!

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3. Try Yoga and Pilates

Yoga and pilates-like workouts will keep you in shape without adding too much muscle in the process.

They particularly focus on having a strong core – which will improve your overall posture and keep you toned and in shape.

To step things up during pilates workouts, I love adding light wrist or ankle weights. They’re amazing for activating more muscles without putting any extra strain on your joints. I personally love Bala Bangles Wrist & Ankle Weights they’re super soft, comfortable, and add a stylish touch to my workout.

Final Thoughts!

Losing stubborn fat in certain areas can definitely be a challenge, but with the right approach, consistency, and a positive mindset, it’s absolutely possible. Remember, there’s no one-size-fits-all path to fitness, listen to your body, make adjustments as you go, and celebrate every bit of progress along the way. Stay patient, stay kind to yourself, and trust the process. You’re doing amazing, you’ve got this!

Love Rachael xx

P.S. This post contains affiliate links to the product mentioned. If you make a purchase through these links, I may earn a small commission at no extra cost to you. Thanks for supporting me, lovely! :)

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Sources:

• Women Don’t Have as Much Testosterone as Men – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6391653/
• Calf Muscle Anatomy – https://my.clevelandclinic.org/health/body/21662-calf-muscle
• Somatotype Distribution in Sports – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7694105/
• Women Store More Fat In Their Lower Body – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411490/
• Plyometrics – https://www.webmd.com/fitness-exercise/a-z/what-is-plyometrics
• Fasted Cardio – Beneficial or Not – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/, https://pubmed.ncbi.nlm.nih.gov/27609363/
• Fasted Exercise and Cortisol Levels – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4500013/
• Spot Reduction – https://pubmed.ncbi.nlm.nih.gov/25766455/

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