One of Australia’s top personal trainers argues that doing high-intensity aerobic exercise at 100% of your maximum heart rate is not the key to effective fat burning.
Rachel Attard, founder of the Gold Coast-based Lean Leg Program, is proud to help clients lose excess body fat and weight in the most efficient way. To do this, she teaches them a “fat burning zone”.
“When you exercise, most people think you need to give the exercise all the energy you have and you need to exercise as hard as you can,” said sports nutritionist Rachel. rice field.
“But the theory of fat burning zones says that you shouldn’t push your body up to 100. Instead, working at 60-70% of your maximum heart rate burns the most fat.”
One of Australia’s top personal trainers claims that doing high-intensity aerobic exercise at 100% of your heart rate isn’t the key to effective fat burning.
Rachel Attard, founder of the Gold Coast-based Lean Leg Program, is proud to help clients lose excess body fat and weight in the most efficient way.To do this, she teaches them a “fat burning zone”
Rachel explains that fat burning occurs when carbohydrates and fats are converted into energy called adenosine triphosphate (ATP).
The body needs oxygen to convert fat to ATP. When you’re exercising at low to medium intensity, your body can get more oxygen because it’s easier to breathe than when you’re training at high intensity.
“The most efficient thing a body can do with low-to-medium exercise is to convert the stored fat into energy,” she said.
“The most efficient thing a body can do with low-to-medium exercise is to convert the stored fat into energy,” she said.
“Therefore, according to fat burning theory, you need to do long periods of low intensity exercise to run out of fat storage and burn enough calories to confirm weight loss.”
Rachel added that during high-intensity training, the body doesn’t have enough energy to burn fat, so it’s more likely to burn carbohydrates (glycogen) than fat.
“With high-intensity training, the body burns glycogen stores and, depending on the length of the workout and the amount of carbohydrates stored in the body, can eventually return to fat burning,” she added.
“But if you eat before high-intensity training (especially if your diet is high in carbs), your body will probably burn far more carbs than fat.”
“Therefore, according to fat burning theory, you need to do long periods of low intensity exercise to burn enough calories to run out of fat storage and confirm weight loss,” she said.
This explains why walking is Rachel’s most important exercise recommendation-and what she says is the key to lean, toned legs.
“Walking is the best type of exercise for lean legs. It helps to get rid of excess fat in your legs and tilt them,” she said earlier.
“The longer you exercise, the more fat your body burns. Therefore, by doing a longer power walk, your body burns more fat, which gives you lean legs. Will help, “she said.
“I’ve tried all my workouts in the sun,” Rachel said, but “nothing is more effective at thinning your thighs and legs than walking.”
What does your body shape say about how you should train?
ECTOMORPH
Ectomorphs are usually naturally slim (like Victoria’s secret model) and find it difficult to build muscle.
If you are an Ectomorph body shape, you probably already have naturally slender legs. Therefore, the goal here is to build and maintain lean muscle (or lose some stubborn lower body fat).
This way your feet get tone and sharpness and you avoid the appearance of thin fat.
MESOMORPH
Mesomorphs are extremely athletic and respond quickly to exercise, making it easy to build muscle.
They can lose weight very quickly, but they can also gain weight quickly. Usually they are average size.
For mesomorphs, overtraining such as squats and lunges can make your legs bulky. Therefore, the goal here is to reduce body fat percentage and avoid exercise that causes your legs to grow in the process.
ENDOMORPH
Endmorphs naturally have a strong build and a large frame. They can build muscle very quickly and it is a little difficult to lose weight. But that’s not impossible!
If you are an end morph body shape, your goal is to really focus on reducing overall body fat and completely avoid training that can cause you to be bulky.
Rachel’s training helped thousands of women quickly shape their dream bodies
“Throughout my years working as a PT with a girl with the same goals, especially getting thin legs, this has always been the best way to do it,” she added.
Rachel added that walking first thing in the morning gives better results.
“If you do aerobic exercise before eating in the morning, your body burns more fat and muscle because it stores less glycogen,” Rachel said.
“If you’re low in fat and your muscles are small, your legs will be thin, but for this to work, you’ll need to eat low-carbs (avoid eating carbohydrates for the supper the night before, and your glycogen levels are already low. You need to do a lot of aerobic exercise for a long time (60-90 minutes or more).
In conclusion, there are three main steps to reduce muscle size and shape slim, toned legs. Learn body shape, do the right type of aerobic exercise (walking), eat with low carbs and a slight calorie deficiency.
Click here for more information on fat burning zones.
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