One of Australia’s top personal trainers has revealed her dependable workout to expel a “saddlebag” using a series of simple exercises you can do at home.
Rachel Attard, founder of the Gold Coast-based Lean Legs program, shared on Instagram a video showing five simple movements targeting the outer muscles of the thigh.
‘Do each exercise for 30 seconds, do all the exercises on one side, then move to the other side. We’ll complete a total of a couple of rounds, “she explained.
She starts on all fours and moves one leg back.
Then she repeats the movement, pushing it sideways and then straightening her legs.
While still on all fours, she moves her knees to her elbows, then stretches her legs back, straightens her arms and moves her whole body back.
She starts on all fours and moves one leg sideways to put it back. Then she repeats her movements, but after pushing her legs sideways, she straightens.
For the next move, she straightens her legs, puts them diagonally behind, and then moves them up and down.
Finally, she stretches her legs back and then stretches her arms into the air to move to the rush position.
“To take on the challenge, you can add ankle weights as I did here, but you can also do this workout without equipment,” she added.
Third, while still on all fours, she moves her knees to her elbows, then stretches her legs back, straightens her arms and moves her whole body back. For the next move, she straightens her legs, places them diagonally behind her, and then moves them up and down.
Finally, she stretches her legs back and then stretches her arms into the air to move to the rush position.
Rachel often shares tips on weight loss and a healthy life on Instagram and blogs. Recently, it has become clear that high-intensity aerobic exercise at 100% of maximum heart rate is not the key to effective fat burning.
“When you exercise, I think most people need to give you all the energy you have and 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.”
Rachel previously said that doing high-intensity aerobic exercise at 100% of your heart rate is not the key to effective fat burning.
Rachel Attard, founder of the Gold Coast-based Lean Legs 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, which makes breathing easier when exercising at low to medium intensity, and the body has more oxygen than when training at high intensity. You will be able to take.
“The most efficient thing your body can do during low-to-moderate exercise is to convert the stored fat into energy,” she said.
“The most efficient thing your body can do during low and moderate exercise is to convert the accumulated 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 workouts, the body doesn’t have enough energy to burn fat, so it’s more likely to burn carbohydrates (glycogen) than fat.
“When you do high-intensity workouts, your body burns through your glycogen stores, and may eventually return to fat burning, depending on the length of your workout and the amount of carbohydrates stored in your body. Maybe, “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 run out of fat storage and burn enough calories to 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 remove excess fat from 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 helps you get 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 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 thin legs. Therefore, your goal here is to build and maintain lean muscle (or perhaps 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.
If you are a mesomorph, 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 the legs to grow in the process.
ENDOMORPH
Endomorphs naturally have a strong physique 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 sculpt 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,” 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 (try not to eat carbs 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 reducing muscle size and forming 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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