Personal trainer reveals her go-to workout for banishing ‘saddle bags’ FAST

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One of Australia’s top personal trainers has revealed her go-to workout for banishing ‘saddle bags’ using a simple series of exercises you can do at home.  

Rachael Attard, the Gold Coast-based founder of the Lean Legs Program, shared a video to Instagram showing the five simple moves to target muscle of the outer thigh.

‘Do each exercise for 30 seconds and do all exercises on one side before moving to the other. Complete 2-3 rounds in total,’ she explained. 

She begins by starting on all fours and moving one leg out to the side and back in.

Next, she repeats the move but straightens her leg after pushing it out to the side.

While still on all fours, she  moves her knee to her elbow before stretching her leg behind her and straightening her arms so her whole body moves backwards.

Next, she repeats the move but straightens her leg after pushing it out to the side.

She begins by starting on all fours and moving one leg out to the side and back in. Next, she repeats the move but straightens her leg after pushing it out to the side.

For the next move, she straightens her leg out and diagonally behind her, before moving it up and down.

Finally, she straightens her leg behind her before bending it and moving into a lunge position – while her arms are out in the air.

‘For extra challenge you can add ankle weights, like I did here, but you can also do this workout without any equipment,’ she added.

Thirdly, while still on all fours, she moves her knee to her elbow before stretching her leg behind her and straightening her arms so her whole body moves backwards.

For the next move, she straightens her leg out and diagonally behind her, before moving it up and down.

Thirdly, while still on all fours, she moves her knee to her elbow before stretching her leg behind her and straightening her arms so her whole body moves backwards. For the next move, she straightens her leg out and diagonally behind her, before moving it up and down.

Finally, she straightens her leg behind her before bending it and moving into a lunge position - while her arms are out in the air.

Finally, she straightens her leg behind her before bending it and moving into a lunge position – while her arms are out in the air.

Rachael often shares weight loss and healthy living tips to her Instagram and blog, and recently revealed that high intensity cardio at 100 per cent of your maximum heart rate is not the secret to effective fat burning. 

‘When you work out, most people think that you need to give the workout all the energy you have and to work out as hard as you can,’ Rachael, a sports nutritionist, said

‘However, the fat burning zone theory says that you shouldn’t push your body all the way to 100. Instead, you’ll burn the most fat when you working at 60 to 70 per cent of your maximum heart rate.’ 

Doing high intensity cardio at 100 per cent of your heart rate is not the secret to effective fat burning, Rachael said previously

Doing high intensity cardio at 100 per cent of your heart rate is not the secret to effective fat burning, Rachael said previously

Rachael Attard, the Gold Coast-based founder of the Lean Legs Program, prides herself in helping clients lose extra body fat and weight in the most efficient way; to do this she teaches them the 'fat burning zone'

Rachael Attard, the Gold Coast-based founder of the Lean Legs Program, prides herself in helping clients lose extra body fat and weight in the most efficient way; to do this she teaches them the ‘fat burning zone’ 

What are the fat burning zones? 

1. Very light (50-60%) Exercise: Walking slowly, moving around the house

2. Light (60-70%) Exercise: Power walking

3. Moderate (70-80%) Exercise: Jogging, cycling, swimming

4. Intense (80-90%) Exercise: HIIT

5. Very Intense (90-100%) Exercise: Sprinting

Source: Rachael Attard 

Rachael explains that fat burning takes place when carbs and fat are turned into energy called adenosine triphosphate (ATP).

The body needs oxygen to convert fat into ATP and when you’re doing low to moderate-intensity exercise, you’re able to breathe easier so your body gets more oxygen than when you’re doing high intensity training.

‘The most efficient thing your body can do during lower and moderate forms of exercise is to turn to your stored fat into energy,’ she said.

'The most efficient thing your body can do during lower and moderate forms of exercise is to turn to your stored fat into energy,' she said

‘The most efficient thing your body can do during lower and moderate forms of exercise is to turn to your stored fat into energy,’ she said

Poll

What is your go-to exercise style?

  • HIIT training 129 votes
  • Moderate intensity (cycling) 118 votes
  • Low intensity (walking) 395 votes
  • What exercise? 125 votes

‘So according to the fat burning theory, you should do long low-intensity exercises in order to use up fat storage and to burn enough calories in order to see weight loss.’

Rachael added that during high intensity training the body is more likely to burn carbs (glycogen) rather than fat as it doesn’t have enough energy to burn fat.

‘When you do a high-intensity workout, your body burns through your glycogen stores and may eventually turn back to fat burning depending on the length of the workout, and your body’s amount of stored carbs,’ she added.

‘But if you eat before doing a high-intensity workout (and especially if your diet is high in carbs), your body will most probably burn way more carbs than fat.’

'So according to the fat burning theory, you should do long low-intensity exercises in order to use up fat storage and to burn enough calories in order to see weight loss,' she said

‘So according to the fat burning theory, you should do long low-intensity exercises in order to use up fat storage and to burn enough calories in order to see weight loss,’ she said

This explains why walking is Rachael’s top exercise recommendation – and the one she says is the key to lean, toned legs. 

‘Walking is the best type of exercise for lean legs. It will help get rid of excess fat on your legs and lean them out,’ she said previously. 

‘The longer you exercise, the more fat your body will burn. So, by doing longer power walks, your body will burn more fat and it will help you get lean legs,’ she said.

Rachael said she tried ‘every single workout under the sun’ but found ‘nothing is as effective in getting thinner thighs and legs overall as walking’.

What does your body type say about how you should train? 

ECTOMORPH

Ectomorphs are usually naturally slim (like Victoria’s Secret models) and they find it difficult to build muscle.

If you are an ectomorph body type, you probably already have naturally thinner legs. So, your goal here is to maintain (or perhaps lose a bit of stubborn lower body fat) while building lean muscle. 

This way your legs will get tone and definition and you’ll avoid the skinny fat look. 

MESOMORPH 

Mesomorphs can be quite athletic and respond quickly to exercise, which means they build muscle easily.

They can lose weight very fast, but can also gain weight quickly too. Usually, they are of average size.

If you are a mesomorph, overdoing workouts like squats and lunges can easily result in bulky legs. So, your goal here is to reduce body fat percentage and avoid exercises that will bulk up your legs in the process. 

ENDOMORPH 

Endomorphs naturally have a strong build and larger frame. They can build muscle very quickly and it’s slightly harder for them to lose weight. But, it’s not impossible!

If you are an endomorph body type, your goal is to really focus on reducing overall body fat and to completely avoid any workouts that may cause you to bulk up. 

Rachael's workouts have help thousands of women sculpt their dream bodies fast

Rachael’s workouts have help thousands of women sculpt their dream bodies fast 

‘Through my years of working as a PT with girls that had the same goal (specifically to get skinny legs), this has always been the best method,’ she added.

Rachael added that a walk first thing in the morning will lead to better results.

‘If you do cardio before you eat in the morning you will have less stored glycogen, and your body will, therefore, burn more fat and muscle,’ Rachael said.

‘Less fat and less muscle size equals slimmer legs but for this to work, you need to eat low carb (try not to eat carbs for dinner the night before so your glycogen levels are already low) and you need to do cardio for a fairly long period of time (over 60-90 minutes).’

Bottom line is there are three main steps to reducing muscle size and sculpting slim, toned legs: learning your body type, doing the right type of cardio (walking) and eating at a slight calorie deficit with low carbs. 

To learn more about the fat burning zone, click here.

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