Lean Legs – Page - Rachael Attard

Review of Lean Legs 1 Program by Meryl Walters

Eunice — Mon, 10 Nov 2025 07:35:49 +0000

In this blog post, I’m excited to share the inspiring journey of Meryl Walters from Wales with our most-loved Lean Legs 1 Program!

She talks about what clicked for her, the challenges she pushed through, and the amazing progress and results she achieved.

Can you tell us a little bit about yourself?

Name – Meryl
Age – 44 years
Location – Wales
Body Type – Endomorph
Program – Lean Legs 1 Program
Cardio – power walks + running
Equipment Used – ankle weights

Did you know which body type you are before doing the Body Type Quiz? Have you ever tried exercising according to your body type before you started the program?

Meryl: Yes, I’ve always known that I was more pear shaped so I wasn’t surprised to get the endomorph result. I’ve never come across an exercise program based on body shape though, so that was brilliant and a key reason why I’ve stayed with Rachael’s workouts.

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

What was your fitness routine before you started the program? What made you change it?

Meryl: Tried a variety of things over the years. More recently I’d tried various YouTube videos by different trainers, but didn’t find that they helped slim down my legs. If anything, some made my legs a little bigger, which was not what I wanted!

How did you find out about the program and what convinced you to try it out?

Meryl: I came across Rachael on Instagram. What convinced me to stay was the focus on ‘lean legs’ which is key for an endomorph and especially the inspiring before and after pictures, showing me actual results!

When did you first start seeing results? How did you track your progress and how did you feel when you noticed those first results?

Meryl: Being an endomorph, it was definitely a process but in time the results did come. I really had to persevere over many months. The key additional factor on top of the exercise program was nailing the diet, and especially the importance of increasing my protein intake. For a few weeks, I even started tracking my macros and that was an eye opener! I no longer do that as I’ve learnt my lessons but that was super helpful and has helped me maintain my weight, moving forward.

What was your absolute favorite part of the program and why?

Meryl: I love my 2 walks a day! I can’t imagine life without them now, but it’s become far more than just an exercise to keep my legs lean. It’s enriched my spiritual life in giving me space to seek God and pray, as well as giving me space to process life, which is great for my mental health! Walking wins!

What was the most challenging part of the program? What motivated you to keep going?

Meryl: When it’s cold outside and I’m tired after a weeks work, going outside for a run or doing a workout isn’t always easy, but it’s become my weekly rhythm, so it’s what I do now, whether I feel like it or not. Because my Monday to Friday is so full of work, I don’t manage a third strength workout which is a shame but I’m pleased with my consistent weekend workouts. My motivation is having a slim, toned and healthy body.

How did you feel after finishing the program? What are your goals for the future?

Meryl: I don’t feel that I’ve finished. It’s a continual exercise program and lifestyle now. My goals are to maintain what I’ve achieved, enjoy the process and to keep fueling my body in the best way possible.

How many rounds of the program did you do? (One round is 8 weeks)

Meryl: I did around 2 rounds of Lean Legs 1 and am just starting my 2nd round of Lean Legs 2.

Are you happy with what you have achieved so far? How do you plan on continuing your fitness journey?

Meryl: Yes, I’m happy with what I’ve achieved. My plan is to carry on doing what I’ve been doing, which is combining a protein rich diet, with daily walks and weekend strength workouts.

Would you recommend the program to your friends? Why? What makes it stand out?

Meryl: Yes, I would and I already have! What makes it stand out for me are low impact exercises tailored to your body shape.

Do you have any advice for the girls that are about to start their fitness journey?

Meryl: As a short, pear shaped endomorph, I used to think that slim legs were an impossibility. But with that weekly discipline of walking, doing some workouts and eating the right mix of foods, I was staggered to see a thigh gap emerging! So go for it girls! Lean legs are possible for us all!

Diet Information

What was your diet like while following the program?

Meryl: I learnt to increase my protein intake whilst on the program. My diet would include a protein smoothie with berries, nuts and seeds in the morning, oatmeal most weekday lunchtimes and then a dinner of veggies and some form of protein, like turkey, chicken, tofu or salmon.

What’s your typical “plate” look like?

Meryl: My typical evening dinner plate would look like an oven baked fillet of salmon or chicken, with vegetables like broccoli, peas and carrots and some baby new potatoes. Or I’d stir fry some other veggies like peppers, onions and courgettis and have with some marinated tofu.

Did you restrict yourself with any form/kind of food?

Meryl: I’d have any kind of food I wanted including chocolate, ice cream and other sweet treats. The only restriction would be allowing myself a chunk or two of chocolate instead of the whole bar! Or a spoon full of my favorite ice cream
instead of a lot more! I would also treat myself over the weekend to lunch out or other foods I love, like pizza! But I’d try and eat the pizza alongside other healthy foods like a chicken salad and keep the rest of the pizza for another day! On the plus side, the pizza pleasure was then spread out over a few days!

Were there any particular challenges or obstacles you faced in maintaining your diet, and how did you overcome them?

Meryl: One challenge was the late afternoon energy slump when I craved something sweet. Remembering to take Greek yogurt and some nuts into work with me helped, as was remembering to grab my water bottle instead of hunting around for a biscuit!

How did you stay motivated to stick to your diet and exercise program?

Meryl: My main motivation was the goal of a healthy-looking body I could be proud of and confident to show others. I loved putting on my favorite jeans and them not feeling skin-tight on me as well as a visibly flattened tummy beneath by favorite summer dress.

What advice and tips would you like to share with the ladies that are just starting with their fitness journey?

Meryl: Consistency pays off. Even if you can’t do the full exercise program every week, do what you can regularly and it will pay off. I hardly ever reached 10k steps and could only manage 2 strength workouts a week, but doing what I could consistently worked for me. And to remember that diet is key! With every meal, it always helped me to ask the question, where’s the protein in this meal? Also, when it came to my sweet tooth I found that a chunk of chocolate or small slice of cake was actually enough and that I could say no to the full bar or 3rd biscuit! As a pear-shaped endomorph, I thought that leans legs and a thigh gap would always be beyond me! But no, it wasn’t! It did take some time, but consistency and some good choices with both exercise and diet did pay off in the end and is now a lifestyle that I can maintain. Keep going ladies! You’ve got this!

Thank you so much, Meryl! We are so happy that you achieved such amazing results! :)

Love Rachael xx

The post Review of Lean Legs 1 Program by Meryl Walters appeared first on Rachael Attard.

Best Fitness Tips to Build Lean Muscle From Home

Rachael Attard — Fri, 22 Nov 2024 06:10:44 +0000

I haven’t stepped into a gym in a long time. Instead, I’ve been doing all my workouts at home, where I feel most comfortable. I get to train in my own space, film my routines, and focus on what works best for me :) With the right mindset, consistency, and the right exercises, you can absolutely crush your fitness goals from home, too!

In this article, I’m sharing the tips that have helped me build lean muscle at home and I’m confident they’ll work for you as well! PLUS, I’m answering some questions from women in our community, so if you’ve been wondering about how to get started or build lean muscle, I’ve got you covered.

5 TIPS TO BUILD LEAN MUSCLE AT HOME

You don’t need a fancy gym setup to build lean muscle—trust me, it’s totally possible from home! Whether you’re just starting or looking to take your fitness routine to the next level, these 5 simple tips will help you get the most out of your home workouts.

1. STAY CONSISTENT

Consistency is everything when it comes to building lean muscle. It’s not about going hard for a week and then taking a break—it’s about sticking to a regular workout routine. Aim for at least 3-4 sessions a week, and remember that small, steady progress adds up over time. If you show up, your muscles will thank you!

2. FOCUS ON COMPOUND MOVEMENTS

When you’re working out at home, you don’t need a ton of equipment. Compound movements, which work for multiple muscle groups at once, are your best friend. Push-ups, and planks are fantastic for building muscle. They’re efficient and effective, and they target several areas of the body at once—meaning you get more bang for your buck.

3. ADD CARDIO FOR FAT LOSS

Cardio is key when it comes to revealing the muscle you’re building. Think of it as the thing that helps you get leaner while you’re working on building those muscles underneath.

Whether you love a brisk walk, cycling, or jumping rope, aim to get your heart pumping a couple of times a week. It helps burn fat, which makes those muscles more visible!

4. PRIORITIZE NUTRITION

Nutrition plays a huge role in muscle-building, and it’s not just about eating enough—it’s about eating the right things. Protein is your best friend here! It helps your muscles repair and grow after each workout. Include protein-rich foods like chicken, beans, or tofu in your meals. Don’t forget to add healthy fats and carbs to fuel your body and support recovery!

5. REST AND RECOVER

While it might seem like more working out equals more results, rest is crucial for muscle growth. Your muscles need time to recover and rebuild after a workout, so don’t skip your rest days! Aim for good sleep and take it easy on your non-workout days. Your body will thank you with faster muscle gains and fewer injuries.

CAN YOU GET LEAN FROM WORKING OUT AT HOME?

Absolutely! Working out at home can definitely help you build lean muscle. The key is using the right exercises, focusing on compound movements (which engage multiple muscle groups), and pairing it with a healthy, balanced diet. You don’t need heavy weights or machines to see results.

In fact, bodyweight exercises like, push-ups, and glute bridges are perfect for toning your muscles without adding unnecessary bulk. These exercises help define and strengthen your muscles, giving you that lean, sculpted look. And the best part? They’re low-impact and easy to modify based on your fitness level.

WHAT EXERCISE BUILDS THE MOST LEAN MUSCLE?

The goal of building lean muscle is to tone and define, not bulk up. Bodyweight exercises are great for this, as they build muscle without promoting excessive muscle growth.

Here are a few of the best bodyweight exercises to help you build lean muscle:

PUSH-UPS

Push-ups target the chest, shoulders, arms, and core. You can start with modified push-ups (on your knees or incline) if you’re a beginner and work your way up to full push-ups. They’re perfect for building upper body strength and defining your arms.

GLUTE BRIDGES

This is one of my favorite exercises for toning the glutes, hamstrings, and lower back. It’s low-impact but highly effective, and you can increase the challenge by adding a hold at the top of the movement or using a resistance band.

PLANKS

Planks are excellent for strengthening your core. Holding the plank position activates your entire core, including your abs, back, and shoulders. Try to hold for 30 seconds and build up over time. Adding variations like side planks can help target different parts of your core.

MOUNTAIN CLIMBERS

Mountain climbers are a great full-body exercise that targets your core, shoulders, and legs. They’re also fantastic for boosting your heart rate, making them a good way to add a little cardio to your strength training routine.

ADDING MORE VARIETY TO YOUR ROUTINE

While these four exercises are amazing, they’re just the tip of the iceberg. To build lean muscle effectively, it’s important to mix things up and include various types of workouts. Here are some methods to consider:

HIGH-REP, LOW-WEIGHT TRAINING

Focus on performing more repetitions with lighter resistance to build lean, toned muscles. This is a cornerstone of my program and helps avoid bulk while improving muscle endurance.

PLATES WORKOUTS

Pilates is fantastic for improving flexibility, core strength, and overall muscle tone. My Full Body Pilates Program incorporates these movements to sculpt and strengthen your body.

CARDIO AND HIIT WORKOUTS

Adding light cardio or High-Intensity Interval Training (HIIT) to your routine can help you burn fat while preserving lean muscle. In my Lean Legs Program, we use LISS (Low-Intensity Steady State) and walking to support fat loss and lean muscle definition.

HOW TO GET LEAN MUSCLE FAST?

I’ve already covered the main tips above, but I know you might be looking for a quicker way to build lean muscle. So here’s the lowdown: It all comes down to consistency, progressive challenge, and recovery. Stick to your routine, but also don’t be afraid to push yourself a little harder each time.

You can do this by increasing the intensity of your workouts, adding more reps, or trying more challenging variations of exercises. Compound movements, like push-ups, will get your muscles working in multiple areas at once, which is super efficient.

And remember, cardio isn’t just about burning calories—it helps you reveal those muscles by burning fat, so adding a couple of cardio sessions per week can really help you show off your hard work. Nutrition plays a huge role too—make sure you’re eating enough protein to help your muscles recover and grow. Lastly, rest is key! Your muscles need time to rebuild and get stronger, so make sure you’re getting enough sleep and taking time off when needed.

By staying consistent, challenging yourself with new moves, and fueling your body with the right foods, you’ll see results faster than you think. Keep it up—you’ve got this!

KEY EXERCISES FOR LEAN MUSCLE FROM HOME

Here’s a quick recap of the key exercises to help you build lean muscle at home:

Push-ups: Strengthen the chest, arms, and core.
Glute Bridges: Target the glutes and hamstrings.
Planks: Excellent for core strength and stability.
Mountain Climbers: Full-body workout and cardio in one.

FINAL THOUGHT

Building lean muscle from home is completely achievable, and it doesn’t require a gym full of equipment. By mixing bodyweight exercises, low-impact methods like Pilates, and cardio, you can create a routine that works for you and aligns with your goals.

As a personal trainer with years of experience, I’ve designed programs like Lean Legs, Booty Boost 2, and Full Body Pilates to help you get stronger, more toned, and feel amazing in your body—all from the comfort of your home. These programs focus on effective, sustainable methods that fit into your lifestyle.

Remember, this is just the beginning! There are countless ways to work out at home, and the key is finding what makes you feel strong, confident, and happy. Whether it’s Pilates, bodyweight training, or a mix of everything, enjoy the process and celebrate your progress every step of the way.

Let’s keep growing stronger together—you’ve got this!

Love Rachael xx

The post Best Fitness Tips to Build Lean Muscle From Home appeared first on Rachael Attard.

How Long Does It Take to Slim Down Legs?

Rachael Attard — Tue, 21 May 2024 04:48:21 +0000

One question I see on every single Q&A I do on my Instagram is – How long will it take to slim down legs? Or to be more specific, I get 2s variations of this question – How long will it take to lose leg fat? or How long it will take to lose bulky leg muscle?

I have a LOT of experience with both leg fat and bulky muscles, both as a PT who worked with thousands of women but also as a woman who struggled with these issues.

In this blog post, I’ll share how long it will take to slim down legs by losing both fat and muscle. I’ll share my personal experience and things I went through when trying to slim down my legs. I’ve made a lot of mistakes when trying to slim down my thighs and I want to help you avoid those mistakes.

HOW CAN I TELL IF MY THIGHS ARE MOSTLY MADE OF MUSCLE OR FAT?

Ok, first of all, I want to explain how can we know if our legs are muscular or if they have excess fat. Knowing this will help us figure out the best plan of action for slimming down our thighs. Also, based on my own experience and on my experience as a PT, it will take longer to lose leg muscle than leg fat. This another reason why it’s important to understand whether someone has more muscle or fat.

THE PINCH TEST

Luckily, it’s usually very easy to tell whether we have more muscle or fat, or both. Here’s what you should do:

Contract your leg muscle (everyone will have at least some leg muscle, we wouldn’t be able to walk if this wasn’t the case)
Pinch and poke your thighs to determine if they feel more soft, hard or if they are a combo of hard muscle beneath and soft layer of fat on top.

When you contract your leg muscle if your legs feel mostly firm to touch, and you don’t feel a lot of softness at the top of the thighs, this means your legs are mostly muscular.

If your legs feel mostly soft when you contract your leg muscles, it means there’s probably more fat than muscle.

And if you feel firmness when contracting but also feel like there is a softer layer on top of your thighs, that means your thighs have both muscle and fat.

Most women will have both muscle and leg fat. We women tend to have a higher body fat percentage than men and we store more fat in our thighs (biology reasons) than in our upper body.

We also tend to build muscle more easily in our lower body than in our upper body. (I work only with women and I’ve had a lot more women telling me they bulked up in their thighs than the ones who complain about buling up in their upper body.)

Don’t get me wrong! I think having muscle in our legs is fantastic for strength and mobility. But I also know that having a lot of muscle, can sometimes give the appreance of bulkiness and make some women uncomfortable. Of course, what’s bulky is highly subjective. What may feel bulky to you may not feel bulky to other people and vice versa.

So if you are someone who loves having a lot of muscle in your legs and you’re just interested in losing leg fat, that’s awesome. But if you are someone who prefers a more lean aesthetic and you feel like your leg muscle are too bulky, I know exactly how you feel and I have the solution for you. (More on that below! :))

OK so now that we know if we want to reduce leg fat, leg muscle or both, we can talk about how to reduce each and how long it will take. :)

HOW TO REDUCE LEG FAT FAST?

I have to be honest with you, when it comes to fat loss, there are no short cuts. If you want to lose leg fat in a healthy, sustainable way, you’ll have to adjust your routine, stick to it and be patient. Plus, if your goal is to make your things smaller, make sure to avoid doing things that will make them bigger.

BIGGETS MISTAKE FOR LOSING LEG FAT

When they want to reduce thigh fat, a lot of women make this one specific mistake. I see it ALL the time and I’ve made this exact mistake myself when I was just staring my fitness journey. And I wouldn’t be surprised if you’ve told me, fitness industry made you make this mistake too!

If you want to lose leg fat fast, you should definitely avoid this mistake.

Here’s what happened to me.

I wanted to lose extra body fat, leg and belly fat to be more specific. My then PT told me to start doing HIIT and to add leg focused workouts like squats and lunges to my routine. And because I didn’t know better, I listen to them. I started doing a lot of HIIT (jumping HIIT especially) and I’ve included a ton of squats in my routine. BIG MISTAKE!

Within a couple of weeks since starting this routine I noticed my legs getting bigger instead of smaller. But when I asked my PT about it, they told me not to stress – “Your legs will get bigger before getting smaller“.

So I keet going, I was doing more suqats and more HIIT. I started lifting heavy thinking this will help me lean out. But the more I exercised, the bigger my thighs got.

3 THINGS YOU SHOULD DO TO LOSE LEG FAT FAST

Was I losing body fat when doing HIIT, weights and squares? Well, yes I was losing body fat but my legs weren’t getting smaller. And I kept this routine for a long time, for almost a year. :(

In the end, I couldn’t fit into any of my jeans and I didn’t feel good in my own skin.

That’s when I decided to leave my PT and started doing my own research on how to reduce leg fat and muscle. I learned that the best and fastest way to lose leg fat is to:

Do low-intensity cardio (walking to be specific)
Ditch the leg day and focus on full body bodyweight training
Eat at a slight calorie deficit

I have a very detailed blog post on how to lose thigh fat and slim down your legs. It’s called How to Get Lean Legs – Why You Need Cardio for Slim Legs and I’d highly recommend reading it. :)

HOW TO REDUCE BULKY LEG MUSCLE?

I know you may not love to hear this but losing bulky leg muscle can be a bit tricky. You’ll probably need to change your whole workout routine and I know that can be an uncomfortable and difficult decision.

Plus, losing bulky leg muscle can take a bit longer (depending how much muscle you have and much you want to lose). In my case, it took stopping everything I did to build these bulky muscle and it took me around 6 months to get to a point I started feeling comfortable in my own body.

I wrote a lot of blog post on this topic and I’d really recommend read this one that’s all about how to slim down muscular thighs.

HOW LONG DOES IT TAKE TO SLIM DOWN LEG FAT AND MUSCLE

The timeline for slimming your legs varies from person to person, depending on factors like your body type, genetics, diet, exercise routine, and consistency.

Generally, with a well-rounded exercise program and a healthy diet, you can start to see noticeable changes in your legs within 4 to 6 weeks. For more significant slimming, it could take around 3 to 6 months of dedicated effort.

From my experience and what I’ve shared in my one of my previous blogs, avoiding heavy lifting and incorporating more reps with lighter weights can help. I’ve found that shifting my routine to include more Pilates, yoga, and high-rep low-weight exercises helped me slim down my muscles while burning fat.

Pilates style legs and booty workout is my favorite exercises for a lean and toned lower body!

With my routine I noticed changes within a couple of months. However, muscle slimming, combined with fat loss, took about 6 to 9 months. It’s important to remember that everyone’s body responds differently, and patience is key!

Slow and steady wins the race. It’s about creating sustainable habits rather than seeking quick fixes :)

BODY TYPES AND LEG FAT LOSS

The rate at which you lose leg fat can also depend on your body type. Before you start, it’s crucial to know your body type, as this can influence your approach and the timeline for results.

If you want to know your body type, here’s a free, two-minute quiz that you may answer!

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

Here’s a quick rundown of the three body types, their characteristics and expected results timeline :)

Body Type	Characteristics	Expected Results Timeline
Ectomorphs	Typically lean and may find it easier to lose fat but harder to build muscle.	Noticeable changes within 4-6 weeks with consistent cardio and strength training.
Mesomorphs	Naturally muscular and might lose fat and gain muscle relatively quickly.	Results in about 4-8 weeks with a balanced diet and regular exercise.
Endomorphs	Tend to store more fat and may take longer to see changes.	Slimming within 6-12 weeks with a dedicated routine.

WHY IS SLIMMING DOWN LEGS ACCORDING TO YOUR BODY TYPE SO IMPORTANT?

Slimming down your legs based on your body type is super important! Everyone’s body is different, right? So, what works for one person might not work for another. That’s where the personalized approach comes in handy. It helps you target fat and build muscle in the right places, making your legs look awesome.

Plus, it prevents any imbalances that could lead to injuries. And when you’re working with your body’s natural shape, you feel more confident and motivated ;)

DIET AND WORKOUT PLANS FOR DIFFERENT BODY TYPES

Check out the table below for easy-to-follow diet tips – like what to eat and what to avoid – and workout tips – including how often to exercise and what types of activities work best for your body type :)

Body Type	Diet Tips	Workout Tips
Ectomorph	Focus on a macronutrient breakdown of 40-50% carbohydrates, 30-35% protein, and 20-25% fats. Emphasize whole grains, fresh fruits and veggies, and lean proteins while avoiding processed foods.	Incorporate 2-3 cardio sessions weekly with low to moderate intensity activities like walking or jogging. Engage in resistance training 3 times per week with moderate weights and high reps.
Mesomorph	Aim for a macronutrient distribution of 35-40% carbohydrates, 30-35% protein, and 30% fats. Prioritize balanced meals with healthy fats, proteins, and low GI carbohydrates while avoiding refined sugars.	Combine high-intensity and low-intensity cardio sessions, including running and power walking, to target fat loss. Incorporate resistance training 3 times per week for muscle definition.
Endomorph	Adjust macronutrient intake to 20-25% carbohydrates, 30% protein, and 45-50% fats. Focus on high-protein and healthy fat sources, with carbohydrates primarily from fruits and green vegetables.	Include low-intensity cardio sessions 5 times per week, such as power walking, and engage in resistance training 3 times weekly with bodyweight exercises to tone muscles without bulking.
Combination	Follow the guidelines of the dominant body type for optimal results. Set realistic goals based on individual body types rather than aiming for drastic changes.	Adjust workouts according to the dominant body type, incorporating a mix of cardio and resistance training tailored to specific goals and capabilities.

And after you’ve checked out the table, remember that t’s all about finding what works best for you and sticking with it :)

Consistency is key, and small changes over time can lead to big results. So, keep at it, stay positive, and you’ll be well on your way to achieving the body you want!

FINAL THOUGHTS

When it comes to slimming down your legs, it’s important to remember that it’s not just about the way they look – it’s about feeling good and being healthy too.

Understanding your body type is a big part of the puzzle. Once you know what you’re working with, you can customize your diet and exercise plans to fit your needs perfectly. And hey, consistency is key! Stick with it, and you’ll start seeing progress before you know it.

So, let’s keep it simple and focus on taking small steps towards your goals. You’ve got this!

BEST PROGRAM FOR GETTING SLIMMER LEGS

If you like a more specific workout program to target fat loss on your legs and to build lean muscle without getting bulky, I suggest you check out my Lean Legs Program 1.

With my program, you should see fat loss results after just 1 round (8 weeks)! And for losing unwanted muscle bulk, I would recommend repeating my program once or twice. :)

If you have any questions, please feel free to ask in the comments!

BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER

SOURCES:

Women Have More Body Fat Than Men – https://pubmed.ncbi.nlm.nih.gov/19021869/
More Fats in Thighs – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411490/
Leg Muscles – https://my.clevelandclinic.org/health/body/22220-leg-muscles

The post How Long Does It Take to Slim Down Legs? appeared first on Rachael Attard.

How To Get Skinny Legs: Fat Burning HIIT Workouts

Rachael Attard — Mon, 10 Jul 2023 11:16:00 +0000

In this blog post, I’ll explain how to get lean legs by using HIIT. I’ll show you how to tailor your HIIT to make it a fat-burning activity that will assist you in getting those slim and toned legs!

You may know from my previous blog post on cardio that low to moderate-intensity cardio is a fat-burning activity, whereas HIIT and weights typically are not.

HIIT and weights are anaerobic activity, which means your body uses glycogen (carbs) as the main fuel source, not fat.

Cardio is an aerobic activity, which means your body uses glycogen (carbs) and fat as the main fuel source. When you do cardio your body gets into the fat-burning zone.

Note that HIIT and weights typically do not burn fat.

CARDIO (longer duration steady state exercise) –> AEROBIC–> BURNS FAT

HIIT (short bursts of high-intensity exercise) –> ANAEROBIC–> BURNS GLYCOGEN

SO WHY DO WE STILL NEED TO DO HIIT THEN?

HIIT is great because it increases your general cardiovascular fitness and your anaerobic threshold. This means that during exercise your body will remain in the aerobic (fat-burning) zone for longer, before switching to the anaerobic pathway.

The result? You can exercise for longer and at a higher intensity and still burn fat.

HOW TO DO HIIT EFFECTIVELY FOR FAT BURNING

The best fat-burning HIIT workout exercise is interval running. It is similar to sprinting but they are not quite the same. Let me explain :)

SPRINTING

If you are sprinting for 15-30 seconds at your absolute fastest speed, with a 30-second rest, your body is using the anaerobic pathway and is predominantly glycogen.

Sprinting is a great workout. It engages your muscles more and focuses on muscular power. So you’re likely to build more muscles with sprinting than with just steady-state running.

If you don’t mind a more muscular look, then this is probably a great style of workout for you. But if you prefer a more lean and slim look, it might be best to avoid this type of training and focus on interval running instead.

INTERVAL RUNNING

If you are running at a fast but not maximum speed for 90 seconds to 2 minutes, your body will most likely remain in the aerobic zone for the majority of the time. This means you’ll continue to burn fat.

The fitter you are, the longer your body will remain in the aerobic (fat burning) zone before switching to anaerobic.

The result? You’ll burn more fat!

HOW TO GET LEAN LEGS BY USING HIIT – FAT BURNING HIIT

Interval running is the best type of HIIT for fat-burning and achieving a skinny legs for me :) I started to use this technique a couple of years ago when I was training for a triathlon.

I used fast-paced interval runs (not a full-on sprint) to help me develop my cardio fitness faster. And it definitely helped with my cardio fitness, as I expected. But I also noticed something else.

You see, I’m a mesomorph body type and I can build muscle fairly quickly, especially on my legs. And interval running actually helped me lean out my legs. You can read my blog where I talked about how Cardio can help in getting those skinny legs :)

SHOULD I TRY INTERVAL RUNNING?

If your goal is to get slim and lean legs without bulkiness and you want to achieve it a bit faster, interval running could work very well for you.

This type of workout will help you burn a LOT of calories and is great if you want to challenge yourself.

But there are some things you should take into consideration:

YOUR BODY TYPE

Interval running may not be the best choice for endomorphs. It may cause their legs to bulk up.

If you are not sure about your body type, I have a special body type quiz you can take. It will help you learn your body type in just two minutes, it’s completely free and you will get tips on how to train and eat specifically for your body type :)

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

YOUR FITNESS LEVEL

If you are already in pretty good shape and you would like to do it, I would do this once per week at a maximum.

I also need to warn you that it is really difficult. If you are not already fit, I would not recommend it.

But if you are sure you want to try interval running as your fat-burning HIIT routine, don’t do a proper sprint. It’s supposed to be more of a fast-paced interval run.

This shouldn’t cause bulkiness like short and intense sprints usually do.

Also, make sure you do it on a flat surface. Hill runs are great but you will build more muscle that way.

HOW TO COMPLETE THE INTERVAL RUNNING CIRCUIT

5-minute warm-up walk at 6-7km/hr
400m run at around 14km/hr (takes about 1 min 50 secs)
60-second walk at 6km/hr
Repeat as many times as you can. If you’re a beginner, aim for 3-5 rounds. If you’re advanced, aim for 8-10 rounds.
15 minute cool down walk at 6-7km/hr

NOTE: You do not have to do your 400m run at 14km/hr. However, it must be at a pace that is fast and quite difficult for you to maintain for 2 minutes. After the 2 minutes, you should be in desperate need of a rest. Choose a pace that suits you best. :)

HOW TO DO FAT BURNING HIIT IF YOU DON’T WANT/CAN’T RUN

You can apply this same principle to other forms of gym equipment such as the bike or cross trainer/elliptical even though I have to say that those are not as great as interval running.

But if you can’t run for some reason, here are your alternatives.

INTERVAL TRAINING ON A BIKE OR CROSS TRAINER/ELLIPTICAL

Cycling can cause bulkiness, especially if you are an endomorph body type. And even if you are a mesomorph I would still do it probably once per week.

As for the cross trainer/elliptical, I don’t think that it will really cause bulkiness.

This machine engages your quads so you can gain more leg muscle than you would like. But it’s not the style of workout that will necessarily cause your legs to really bulk up.

If you can’t do interval running for some reason, the cross trainer is the next best thing.

HOW TO COMPLETE THE CIRCUIT

Exercise at a medium to high intensity for 90 seconds to 2 minutes.
Have a rest or reduce the intensity for 60 seconds. I recommend a 60-second break, but if you need 90 seconds, that’s OK.
Repeat as many times as you can.
This does not need to be done at the gym either. You could cycle outside rather than on the treadmill or bike.

CONCLUSION

Getting lean or skinny and toned legs with HIIT is not only super effective but also adaptable to different fitness levels and preferences. By focusing on interval running instead of full-on sprints, you can stay in the fat-burning zone longer, making it a fantastic method for slimming down without bulking up. HIIT can be challenging, but the rewards for your cardiovascular fitness and fat loss are absolutely worth it!

LEAN LEGS PROGRAM 1

If you would like a more specific workout program to target fat loss on your legs and to build lean muscle without getting bulky, check out my Lean Legs Program 1.

My program contains an 8-week workout plan. But if you grab the Next Level You Package, you’ll also get a nutrition plan for each of the three body types.

Love Rachael xx

P.S. Read this blog post for a body-weight HIIT circuit that won’t bulk up your legs.

BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER

The post How To Get Skinny Legs: Fat Burning HIIT Workouts appeared first on Rachael Attard.

Top 7 Exercises You Can do Instead of Squats and Lunges

Rachael Attard — Fri, 16 Dec 2022 10:59:04 +0000

Squats and lunges are amazing functional exercises. They are great for getting stronger legs and a great booty.

However, doing a lot of squats and lunges can bulk up your legs more than you’d like.

If you don’t want to grow your leg muscles, then you should avoid these exercises, especially if you’re an endomorph or mesomorph body type since they can both grow muscles pretty quickly.

If you’re not sure what your body type is, complete our quick quiz and never have to worry about doing the wrong exercises for your body type!

WANT TO KNOW YOUR BODY TYPE?

Complete the quiz in 2 minutes
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You will get 3 nutrition and workout tips for your body type

We get a lot of requests from girls who aren’t sure what exercises to do instead of squats and lunges. So we’ve gathered the top exercises you can do as an alternative that will get your legs toned without getting too bulky for your liking.

Exercises to do Instead of Squats and Lunges

1. Resistance Band Deadlifts

2. Single Leg Deadlifts

3. Prone Leg Lifts

4. Donkey Kicks to Fire Hydrants

5. Three-Legged Dog Press

6. Feet Elevated Glute Bridges

7. 45 Degree Leg Lifts

If your goal is to slim down your legs, but you don’t know where to start, we suggest checking out our Lean Legs Program 1 which is perfect for beginners.

This is an 8-week workout program designed to slim and tone your legs. It’s also tailored to your body type, so you won’t have to worry about doing exercises that could bulk up your muscles unless that’s what you want.

Love Rachael and the Femme Nativa Team

BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER

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Is HIIT making my legs bigger or smaller?

Rachael Attard — Sat, 19 Sep 2020 21:00:00 +0000

HIIT workouts are a very common type of exercise. They’re convenient, good for you, and great at burning calories. However, many women (including myself!) noticed that their legs got bigger from regular traditional HIIT workouts.

In this article, I’ll explain more about HIIT, what it does for your body, and give you suggestions for how to do HIIT workouts without bulking up. :)

WHAT IS HIIT?

HIIT stands for high-intensity interval training.

During a HIIT workout, you do an exercise (for example high knee runs) for as hard as you can but for a short period of time (less than a minute usually).

After pushing your hardest, you go back to walking, jogging, or some other mellow activity to give your heart a quick break. Then, you repeat the intense exercise again.

These workouts are pretty short. They typically last for just about 10 to 30 minutes. However, that doesn’t make them easy.

Even though most HIIT workouts don’t last more a half an hour, you are guaranteed to be sweating and breathing hard by the end of a session!

SO, WILL HIIT MAKE YOUR LEGS BIGGER, OR IS IT GOOD FOR SLIMMING DOWN YOUR LEGS?

In most cases, yes, traditional, standard HIIT workouts will make your legs bigger over time, especially if you tend to build muscle more easily.

YOUR BODY TYPE AND HIIT WORKOUTS

The impact HIIT has on your body will mainly depend on your body type.

If you’re a mesomorph or endomorph body type, traditional doing HIIT will easily build muscle in your legs and make them bigger.

To find out more about the mesomorph body type, read my blog post on how to eat and train if you are a mesomorph female.

To learn more about endomorph body type, read my blog post on how to eat and train if you are an endomorph female.

And if you are an ectomorph body type and you how trouble building muscle tone, HIIT will probably help you get toned more easily.

To learn more about this body type, read my blog post on how to eat and train if you are an ectomorph body type.

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

HOW HIIT MAKES YOUR LEGS BIGGER

When you do a HIIT workout, you burn a lot of calories! Because of this, I see many people (especially women!) doing lots and lots of HIIT thinking that it will help them slim down and get smaller legs.

However, HIIT workouts and workouts similar to HIIT (like sprinting, CrossFit, and plyometrics) are often very leg-focused. These routines usually have lots of squats, lunges, and burpees.

These moves will work your leg muscles and make them bigger over time. Building larger, more muscular legs is perfectly fine! However, not all people want their legs to grow.

If you want to incorporate HIIT workouts into your routine, but you don’t want to add bulk, check out this full-body HIIT routine. It will give you an idea of the types of moves you can do that reduce your chances of getting bulky. :)

THE BENEFITS OF HIIT: WHY YOU SHOULD STILL DO IT

HIIT BURNS A TON OF CALORIES QUICKLY

Most people think that a long workout equals a higher calorie burn. However, with HIIT, you can burn a LOT of calories in a pretty short time period. For example, a 40-minute run and a 20-minute HIIT session will burn roughly the same amount of calories.

This makes it great for people busy with school, work, children, and just life!

YOU BURN CALORIES AFTER YOU’RE DONE WORKING OUT

This is one of the best features of HIIT workouts! HIIT really improves your metabolism during and after the workout. The better your metabolism, the more calories your body burns.

HIIT HELPS YOUR BODY BECOME BETTER AT BURNING FAT

HIIT is a challenge to your entire body, especially to your cardiovascular system. The more HIIT you do, the stronger your heart will become.

The fitter you are, the longer your body will stay in the aerobic (or fat burning) zone while you exercise.

This means that the more HIIT you do and the stronger your cardiovascular system becomes, the more your body will opt to burn fat over carbs.

HIIT HELPS YOU REDUCE YOUR BLOOD SUGAR AND BLOOD PRESSURE

In general, most exercise will help you reduce your blood pressure. This is important because high blood pressure is associated with a higher risk of stroke, heart disease, and lots of other health problems. HIIT is even better than most exercises at reducing high blood pressure.

HIIT workouts can also help your body consistently lower its blood sugars. This is especially important if you struggle with insulin resistance or weight loss.

HIIT IS CONVENIENT

Honestly, one of the reasons people love HIIT is that it is easy to do from anywhere and at any time.

You can do HIIT workouts while you’re traveling in your hotel room. You can do them in your bedroom after a day at school or work. They’re short, so you can squeeze one in while your baby is napping.

HIIT is an easy way to incorporate exercise into a busy schedule!

HOW OFTEN SHOULD YOU DO HIIT?

HIIT clearly has many benefits! But that doesn’t mean I recommend that people do it all the time.

Instead, I suggest that you incorporate it into your workout routine. I like to do it once or twice a week alongside other types of training like cardio and resistance training.

Here’s why I don’t recommend doing much more HIIT than that:

HITT IS HARD ON YOUR BODY

The point of HIIT is that it is hard. If you can do HIIT every day, you are either incredibly fit or you probably aren’t pushing yourself hard enough during your HIIT sessions.

Your body needs time to rest in between HIIT workouts to recover. You need this recovery time to prevent burnout or, worse, injury.

HIIT CAN RAISE CORTISOL LEVELS

The stress that HIIT puts on your body can raise your cortisol levels. In other words, it raises your stress hormone.

In small doses, cortisol isn’t bad. It helps us act quickly and get through stressful situations. However, over time, cortisol actually changes the way your body burns fat, carbs, and calories. Cortisol causes your body to store fat, especially in the hips and belly.

I personally found myself struggling to lose weight (especially in my hips), and I realized that I had hormonal imbalances. If you’re constantly stressed out, make sure that you’re:

Getting enough sleep. This is so important!
Eating healthy food.
Doing gentle exercises. Yoga and power walking are great too!

IT IS EASY TO USE INCORRECT FORM DURING HIIT WORKOUTS

Because of the quick nature of HIIT intervals, it is very easy to do exercises incorrectly. Many people are so focused on the intensity of the workout that they forget how to do basic moves like squats and burpees.

Poor form can lead to chronic injury, muscle problems, and general aches and pains. Taking a break in between sessions gives you opportunities to strengthen the rest of your body and perform your workouts correctly.

SOME PEOPLE DON’T WANT TO BULK UP

If you’re somebody who loves a bulky, muscular look, that’s great! However, I know that that isn’t the look many women are going for.

If you don’t want to grow your legs or if you want to have lean legs, keeping your HIIT workouts to once or twice a week should keep you from getting much larger.

As always, your body type will play a role, and you can adjust if you’re seeing physical changes that you don’t like.

HOW TO DO HIIT WORKOUTS WITHOUT ADDING BULK

PAY ATTENTION TO YOUR BODY TYPE

If you don’t know what you’re body type is, take my free body type quiz.

Knowing your body type will help you better understand how to incorporate HIIT into your workout routine. You’ll also learn how to eat for your specific body type.

DON’T DO HIIT TOO OFTEN

Try adding HIIT to your workout routine just once or twice per week. If you notice that you’re getting bulky, you can try cutting back.

However, if you want to experiment with more HIIT sessions, you can do that too. Just be paying attention to how it impacts your body!

PICK THE RIGHT HIIT ROUTINES

Try to avoid routines that are super leg-focused. Lots of squats, burpees, and jumping can really make your muscles grow.

Here are some of my favorite HIIT workouts that don’t cause bulk:

HIIT offers a lot of great benefits that I don’t want you to miss out on! However, if you don’t want to bulk up, just be extra mindful of how often you’re doing HIIT and the type of HIIT you’re doing. :)

Love Rachael xx

BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER

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