Free Lean Legs Workout (eBook) – Day 1,Sign up for my Monday Newsletter
It's great that you have decided to start my 7 Day Slim Legs Diet! You can find there all the recipes and a full meal plan for a week. The diet is tasty, healthy, balanced and most 3 Steps to Lean Legs Endomorph by Rachael Attard z Lib Org - Free download as PDF File .pdf), Text File .txt) or read online for free. Scribd is the world's largest social reading and HIIT workouts are a very common type of exercise. HIIT offers a lot of great benefits, they’re convenient, good for you, and great at burning calories. But if your goal is to get lean muscle PDF, MB Send-to-Kindle You may be interested in Powered by Rec2Me Bikini Body Guide: Workouts - Exercise Traning Plan Itsines Kayla, Pearce Tobi. You Can Do All Things here is a link to Adobe cloud, where you can find Attard's workout plan for mesomorphs. I haven't got her recipe book yet though:/ 1. Share. Report Save. 1 more reply. Imme u/Edenusha. ... read more
Information about the ankle weights The ankle weights that I use are 2 pounds each. If you want to make the exercises a little bit more difficult, you can use 5 pound ankle weights. You can buy ankle weights in most department and fitness stores now. But I like to get mine from amazon. These are the ankle weights that I use personally. All of the exercises can be completed without them and you will still get great results. They are also very light and are great for travel. These are the gliding discs that I use. I like these because they work on both hard and carpeted surfaces. If you do your workouts on a carpeted surface, you can use 2 paper plates. They will work just as well! And if you do your workouts on a hard surface such as polished floor boards or tiles , you can substitute with two small towels.
The resistance training workouts are all full body not just leg focused. The program includes is a power walk every morning. This power walk should be for around 45 to 60 minutes, and is better if you do the walk fasted i. before eating breakfast. The reason that there is so much walking in my program is because it is SO important for getting rid of excess fat on your legs. In the afternoon, there is either a run or a circuit. So that means that there are 2 workouts per day. If you cannot fit in 2 workouts per day, please read the frequently asked questions section below for an alternative. I know this is quite intensive, so you can modify the program if you need to. But please keep in mind, the closer you can stick to the program, the better your results will be. How are the circuits meant to be completed? Each circuit has 2 mini circuits circuit 1 and circuit 2. First of all, you complete circuit 1 by doing exercise 1, 2 and 3 straight after each other, with as little rest as possible.
Once you have completed 1 round, you can rest if you need to. You then complete this another 2 times so that you have done circuit 1 3 times in total. After you have completed circuit 1 3 times, rest for minutes or as long as you need to. Then complete circuit 2 in the exact same way. For each exercise, you can complete 12 reps if you are a beginner, or reps if you are more advanced. I would aim for workouts per week and as much power walking as you can fit in. Please try to complete 2 resistance training circuits and runs per week. In the second half of the program, you can increase your workouts to times per week. Please try to complete 3 resistance training circuits and runs per week. Please try to complete 3 resistance training circuits and 2 runs per week. The HIIT circuits should not cause you to bulk up, and should be suitable for the mesomorph body type.
If you are trying to reduce bulk in your calves or your calves bulk up very easily, I would not do the HIIT circuits, and would do the booty circuits instead. The password is SLWorkouts It is case sensitive i. Please note that these are not full length follow at home videos. They are demonstration videos only. There is a warm up video and stretching video in the workout video folder. Yes, there are 2 workouts per day. These workouts consist of a morning power walk for 45 to 60 minutes, and then a run or circuit in the afternoon. I would suggest doing the run or circuit, and then finishing with minutes of power walking or as long as you can. This can be done at whatever time of the day suits you. If you have an iPhone, the Health app will track this for you as long as you carry your phone with you.
If you have an Android, there are free apps such as Pedometer and Noom Walk Pedometer that have the same function. If you have a different type of phone, please look into getting a free pedometer app. There are lots of free ones available. You want to aim for at least 10, steps per day, but the more the better! If I do a lot of walking throughout the day, do I need to do the morning power walk? If you do 10, steps per day, then no you do not need to do the morning power walk. For the first 4 weeks, the morning power should be 45 minutes. And for the last 4 weeks, the morning power walk should be 60 minutes. The more power walking you can do the better, so if you can do 60 minutes from week 1, please feel free to do this. If you are struggling to complete 45 minutes, that is OK. Start with whatever you can manage even 20 minutes is better than nothing!
and try to build up from there. Is the run only 20 minutes? Yes, the run starts at 20 minutes and increases to 30 minutes at the end of the program. In fact, overdoing it with running can cause more issues and can even cause your legs to bulk up. I have mentioned this above under the resistance training section. So please have a read for more detailed information. HIIT Circuits The HIIT circuits are completed for 40 seconds and then you rest for 20 seconds, before moving to the next exercise. The HIIT circuit should be completed times, depending on your fitness level. It is not designed for you to have a rest after you have completed each round. But you can rest if you need to. It makes it easy because it counts down and beeps when the time is up. There are also plenty of other free timer apps that you can use. Can I move around the workouts to suit my schedule? Yes, definitely!
Where can I watch the workout videos? Do I start again? After you have completed the 8 weeks, I recommend taking an entire week off exercise. This workout program is quite intensive so it is a good idea to give your body a chance to rest and recover. After your week off, you can start the program again. You will notice that all of the circuits include a lower body, upper body and core exercise. So you can start mixing up some of the exercises if you like. Otherwise you can complete it again just as it is. Also, you might notice that I have included a few bonus booty workouts. These workouts are designed to target your hip, butt and thighs, without increasing the size of your legs. You can add some of these into your program, or even substitute one of the circuits for a booty workout. If you are very dedicated, you can do a morning walk on Friday and then complete the circuit in the afternoon.
If your body is feeling too fatigued, you can swap the run for a minute power walk. You can keep this at 45 minutes if you need to, but the more the better. As long as you can - up to 30 minutes. So these workouts are perfect to help you do just that, without increasing the size of your legs. You can swap out one of the circuits for a booty workout each week. Or you can add it on after a walk or run. The choice is yours. I hope you enjoy them! Lunge pulse Lunge slide Lunge pulse Lunge slide back foot turned out back foot turned out back foot straight back foot straight Complete 10 reps of these 4 exercises on your left leg, before moving onto your right. Complete rounds in total. Standing side leg kicks Standing side leg lifts Standing back leg lifts Standing donkey kicks Complete 10 reps of these 4 exercises on your left leg, before moving onto your right.
Lying knee to elbow kicks 3 legged dog press 1 5 3 2 4 Clamshell Lying leg lifts 1 5 6 3 2 4 Once you have finished, rest for minutes. Complete each exercise for 45 seconds. Complete each exercise for 90 seconds. You can rest if you need to, but try to maintain the exercise for the full 90 seconds. Eating well over the entire day is much more difficult than doing a workout or two each day. Following a nutrition plan perfectly is hard even I have trouble doing it! Everyone slips up so just do the best you can. What This Nutrition Plan Will Do For You The goal of this nutrition plan is to help you lose weight, but also to help you understand the right amount of food and the right type of foods that you should be eating to achieve these results. And it will also teach you how to eat for your body type. This plan is gluten, dairy and refined sugar free to help you get results quickly. Just do the very best you can.
I will discuss macronutrients a little bit further down. The nutrition program that I have designed will see you eating at a calorie deficit on most days , which will help with weight loss. Some people can get hungry eating at a calorie deficit. Eating a high fiber diet will help with this a lot! so I have made sure that every day has a lot of fiber. I have also included a few higher calorie and higher carb days to help control hunger. However, when you eat low carb and higher fat, your body switches from using carbohydrate as the main fuel source, to using fat, which is what we want. This is why the first 4 weeks of this program are low carb, and then the carb intake increases slightly during the second half of the program.
By week 5, you should be eating at the right macronutrient breakdown for your body type. By eating low carb, your body will learn to use fat as the main fuel source and you will in turn, burn more fat. Weeks The first four weeks is low carb and it might be lower in carbs than what you are used to. Please know that in these first week you may feel hungry, lethargic and a bit weird as your body adjusts. This should disappear after the first week. Weeks In the second half of the program, your macronutrients will increase to the ideal macronutrient for the mesomorph body type. However, your higher calorie and carb days will start on day 6.
I have put in full meal plans for these days. However, if you want to go out for a meal with family or friends and eat something different, you can definitely do this. You can choose to eat something healthy, or you can have pizza and ice cream, or whatever you feel like. But just be careful not to not overdo it. Do I Need To Have A Higher Calorie Day? But I find a lot of people actually stick to a nutrition plan better if they do have these higher calorie days, and it prevents binge eating on the weekends. But most mesomorph women tend to need a similar number of calories to what is in my eBook. Appendix 2 contains all the calculations you need to know to calculate your own calorie and macronutrient requirements, for comparison. Fiber I also wanted to quickly mention that eating high fiber is really important and will help with feeling hungry. This plan has a minimum of 25g of fiber every day, and even more on the higher calorie days.
The absolute minimum fiber intake for a female is 22g per day. Recipes All of the recipes can be found in the separate recipe eBook. All of the calories and macros for each recipe are included in Appendix 1. Yes, you can drink coffee and tea. You can add milk and sugar to your coffee, but please be aware that adding sugar will negatively affect your results. Any type of tea is OK, including green tea. Also please be aware that coffee and some teas contain caffeine, which can affect your sleep. Do I need to cut out all sugar? Of course you need to be careful with portion control and not binge eat this type of food, otherwise it will affect your results. Also remember that the cleaner you eat and the better you can stick to this nutrition plan, the better your results will be.
What protein powder should I use? You can use a whey or vegan protein powder. To make nice cream, you need to freeze your fruit in advance. To freeze bananas, peel them and then cut them up into small pieces. Place the banana pieces in a freezer bag or small plastic bag and put them in the freezer overnight. In the morning, put the banana and other ingredients in a good blender or food processor and blend until it becomes thick and creamy. Can I use frozen fruit and vegetables? You can use fresh or frozen fruit and vegetables. I personally use a mix.
I prefer to buy frozen berries because they are cheaper. I use some frozen vegetables, such as peas, but the remaining vegetables are fresh. However, the choice is yours. Can I use any peanut butter? That means no added oil, salt, sugar or preservatives. However, if this is hard to find, have a read of the nutrition labels on the back of the peanut butter jars. Choose one that has the least amount of sugar per serve. Thank you for your support, and I hope my eBook helps you achieve the results that you are looking for! Please remember to be consistent and patient with your results. You may not notice significant changes immediately, but try not to let that get you down! The longer your stick to this program, the better your results will be. So keep working out hard and eating well and you will get there! If you upload any photos to Instagram, please be sure to tag me and use the hashtag leanlegsclub.
I truly hope you enjoy this eBook and all the best with your journey! Love Rachael xx www. Main Meals Meal Calories Carbs Fat Protein Fiber Cauliflower fried rice and Shizgal, H. I really hope this is the program for me! Thanks so much! Our Lean Legs Program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky. Hi Rachael I just stumbled on your program and I am very interested to learn more. My issue is that I am very small on top — an a cup is generous , and that is the first place I lose weight. The bottom half is a different story — there is a nice thick layer of insulation from my butt on down, and in order to make pants fit my legs, I am wearing sizes that are way too large in the waist.
This bulk is not muscle genetically not blessed with muscle definition but that stubborn fat I just cannot get rid of. I have been an athlete my whole life and have spent the last year and half eating very clean, low carb, no sugar etc and have not noticed much change with the fat although I feel great! What would your recommendation be for me moving forward? Can I be helped?? Hi lovely, We would love to help you as much as we can! Any advice would be appreciated :. You should see results anywhere from weeks. I want to start out by doing some of the exercises on your YouTube channel. Being an endomorph, would these workouts still be effective and not bulk up my thighs more?
Hi lovely, Yes, these workouts will definitely help you get leaner and more toned! Wishing you best of luck! I understand that cycling can increase bulking. I am however a fan of this activity and bike riding in general. Is there a way I can incorporate it sparingly into my plan? Like once a week or once every two weeks? Hi lovely, Yay! If you are a mesomorph, you may or may not be able to get away with cycling. Either way, I would still only do it times per week maximum, because overdoing it with cycling will most likely make your legs bigger. I just wanna ask if running on a treadmill is also effective in making my legs thinner. Hi lovely, Running and power walking are the best workouts for slimming down your legs. I have mesomorphic body shape. So can I do the free lean legs day 1,2 and 3 workouts to slim down my thighs? Hi lovely, Of course, these workouts were designed to help you slim and tone your legs! Would your diet and workouts be ok for me breatfeeding, or should I modify it at all?
Also would baby wearing while power-walking cause me to bulk up at all do you think? Thanks and any advice is appreciated! I would suggest downloading our free 7 Day Slim Legs Diet to see what the meals are like in the program, but I think it would be suitable for you as well as the workout plan the workouts are mostly low impact. You can find out more about our Lean Legs Program here :. I found your blog a few days ago. Also, I wanted to know how long it will take to start seeing results. I want to be able to set realistic goals for myself. I just wanted to know if doing your program would be safe and help with my body issues because of my age. So, is it safe? Hi lovely, I understand your frustration.
You can still try out some meals from our 7 Day Slim Legs Diet , but try not to stress about the calories and use it as a guide only. I would also suggest checking out our YouTube channel with lots of great workout videos that will help you slim and tone your legs :. Sorry for my bad english btw. Hi lovely, Of course, the workouts on our YouTube channel will also help you get lean and toned! Fasted cardio is a great way to burn fat and If you find that running makes your legs more muscular, feel free to substitute it with some extra power walking.
Wishing you all the best xx. Hey, I will buy your plan in may. But I am a vegetarian. Is there only a main plan for everyone and one for vegans? The Lean Legs Program includes a regular meal plan and a vegan meal plan. If you are vegetarian, you can substitute the high protein foods such as tempeh, tofu, lentils, etc with eggs or any other type of high protein food that you enjoy. Will your excercises make them skinnier? We have designed our program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky. Hello, I just purchased your lean legs program yesterday! Hi lovely, The Lean legs Program will definitely help you slim down your entire legs, including hips and calves!
Hello, I want to confirm that all the workouts show a video of how to complete the moves? Also, how many lbs should the ankle weights be? Hi lovely, The videos in the Lean Legs program are demonstration only and they show you exactly how to do each workout. And the ankle weights are 2. I have a knee injury ACL tear and wondering I will be able to follow the program. The kind of exercises I need to avoid are running, jumping or putting a lot of weight on my knees. Hi lovely, These are the exercises from the Lean Legs Program! Most of the workouts are low impact, but there is some running and jumping. You can also substitute running with some extra power walking. Hello, how many pages does ebook have?
Will I get 2 ebooks one of which has workouts and other one has recipes? It says I will get workout program which suits my body type. How will I know which type of body I have? What content changes in ebook according to body type? Hi there! Our Lean Legs Program includes a full 8 week workout and nutrition plan, a separate recipe ebook and demonstration videos. The main ebook has about pages. Please take this free test to find out your body type. And then the meal plan changes to the correct calories and macros for each body type in weeks Do I have to use sliding discs? I would like to but I only have carpet in my house, not enough hard floor space. Will they work on carpet? Otherwise, gliding discs or even small towels will work on hard surfaces and tiles.
Hi Rachel. I have you e book which I have been doing for 9 months. I have had v Anazing results but feel I need a change. Do you have a new programme I can follow x. Or you can increase the repetitions per set to make the workouts more challenging. I want to find out how much time I would need to do the workouts? I have a little boy and would need to make sure I could fit it in with our lifestyle. Thank you. It also includes a full meal plan, a separate recipe eBook and demonstration videos. The workouts are days per week and they only take about minutes, plus walking. You can find out more about the program here :. Lean Legs Program.
Hi lovely, These workouts take about minutes to complete. Combine them with cardio like running or walking for best results you can do one workout session before and the other one after work. Hey Rachael , I would like to ask about the lean program book is it in a PDF format or a hard copy book? i want to buy this book but i wonder if i will pay a shipping fees or what. I will send you the results as soon as i will start wish me luck :. Hi lovely, The Lean Legs Program is an ebook in a. pdf format that includes a full 8 week workout and nutrition plan, a separate recipe ebook and demonstration videos. That means you will receive it right after the purchase. I have been looking at the program. I am 55 and have had 4 children. I am looking to shape up my body and legs now. I have the ability to build muscle in my legs, especially my quads. I am looking for a program hat would help with the bulkiness, as well as achieving the toned legs i used to have when i was dancing and teaching. Wondering if this program will achieve this for me.
I have taken Pilates as well as Barrre class and wondered if those would compliment the program. Hi lovely, We have designed the Lean Legs Program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky. It will help you slim down your legs both fat and muscle , but will also help you slim and tone your upper body and core too the workouts are full body. Thanks :. Hi lovely, I recommend replacing whole eggs with sliced veggies and hummus dip as a snack or an oatmeal and nuts if you can eat them.
You could also add applesauce or a mashed banana as a sweetener. Do I need to know which body type I am when I purchase the Lean Legs e-book? I bought and completed the skinny legs workout a couple of years ago, but I was wondering if the Lean Legs workout program advertised now is any different? Should I purchase the new program? Hi lovely, The new version is slightly different but the workout and nutrition plan are the same. I have seen the transformation picturess and they are amazing. But I am still wondering of this would work for me as I have huge thighs and lower body.
Please tell me if it can work on pear shaped women with big thighs. I have been struggling with this for a long time and have tried a lot of workouts. Hi Rachael. I want to slim down my legs so should I do these workout?. How many time I have to do these in a week? Hi lovely, I recommend doing all the workouts from the Lean Legs program : these are done 3 times a week! The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. You can find out more about the Lean Legs Program here :. I am a mother of two children- one age 3 and one age 1, can I fit the skinny legs program around being a mum at home?! Hi lovely, Absolutely! A great thing about the Lean Legs Program is that you can do it from home, outdoors or at the gym. The choice is yours! The program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. pls help me…. Hi Rachael! I was wondering if you do any type of warmup before the resistance training or do you just jump straight into the circuits?
In case you do warmup workouts, what type would be best to prevent bulking? I feel like most involve a lot of jumping which can result in muscle growth in the legs. The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. Also is the book available to buy in the Uk xx. You can get the program from any country in the world using any currency : xx. Hi lovely, Check out this video that demonstrates how to properly do yoga pushups :. Hi lovely, Depending on how much weight or muscle you want to lose it takes anywhere from 3 weeks to 3 months. Some girls see results after only 2 weeks while the others notice a difference only after week 6 :.
Can I send you a picture of myself in order for you to help me with my next step please? It would really mean a lot…. thank you so much. I hope you understand :. And do these workouts help get leaner legs for a mesomorph body type? Hi lovely, I would walk everyday instead of run. And yes this will help for the mesomorph body type : Good luck! The still images make it hard to follow. If I buy the ebook will it be clear how to do them? And will I need gliders and weights? Hi lovely, the still images in the eBook are better and are more demonstration. And it also has demonstration workout videos for each exercise and workout : I use gliding discs and ankle weights in the eBook but you can do the workouts without xx.
If I spread out the 3 day lean legs workout you have put up over the week and alternate between the 10 minute at home workout and the full body calorie burning circuit doing one of them every day, would this instead build up my thighs and glutes? I am a super busy stay at home mom with only 30 minutes 5 days a week to spare for exercise…what should I do? Hi lovely, it sounds like you are between the endomorph and mesomorph body types. So I would follow my endomorph guidelines : xx. Hi Rachael thank you for sharing. I have a quite sedentary lifestyle where I sit most of the day in my office. I do try to walk whenever I can like walking home, walking to train station, upstairs and downstairs etc… I do have time to exercise in the morning but after that all I mostly do is to sit. I wonder if it would affect my progress if I follow your plan.
Hi lovely, no I think it would be fine! Most people have sedentary jobs where they sit at a desk all day. And I have really designed it for people who have the same lifestyle : xx. I have a very fat stomach and huge flabby arms. The only consolation is that my legs are not as flabby as my arms but they are not toned either. Is it possible for me to send you my photo so that you can access what kind of body type I am and what kind of exercise I need? I know that must be really tough! Otherwise you can take my free quiz to find out your body type xx.
May I check for these skinny legs workout circuit exercise, how many times should I do per week?? Is it everyday work out? Hi Rachael, thanks a lot for your reply. Just 1 more question though. Do these exercises work to slim down muscular thighs as well? Hi Rachael, First, thanks for all your content and inspiration. Is your Ebook only focused on legs? Or will I be able to tone my whole body and get flat abs? Does it include diet? And yes it does include an 8 week nutrition plan too! Hi Rachael, I am a dancer and I have really muscular thighs. But I really want to slim down my quads and inner thighs. What can I do to get slim thighs? Hi Lani, as you mentioned, you are still young so your body will change a lot in the next few years and for the better!
Please have a read of this blog post on how to slim down muscular thighs. A lot of people make the mistake of doing exercises that target your inner thigh. To get rid of inner thigh fat, you need to do cardio! I hope that helps xx. I understand that these exercises are part of your eBook. I wanna ask if doing these alone can help me with my ultimate goal — FAT LOSS. Well these workouts will definitely help with fat loss, but I would recommend including cardio and of course a healthy diet to get overall fat loss. Have a look at my blog posts on cardio and diet which should help give you some tips. Will checkout your cardio and diet blog posts! I am truly inspired and motivated by your posts : Thank you for helping all of us!
Also is endurance running gonna bulk you up? But I would say you are probably the mesomorph body type. Hi Rachel, I have very bulky legs, but a waist of as mesomorph. And I was bullied, calling my legs fat for this fact, so I was wondering if doing this course for around a month for 30 minutes do you think it will help my waist and legs. Also later going more deep in the teen age will it also help tone by body and maybe any other solutions for this problem. Thanks so much I hope you can help me! I would say doing these style of workouts times per week and also doing some cardio read more here. Cardio will work better to slim down your legs xx. Does that expire after 8 weeks, or can we continue to access them? Oh and is the program just for legs or does it cover basic abs and upper body as well?
Hi Wendy! You have access to the workout videos forever : And also, the program is full body so also works your upper body and core too! Would you recommend following the endomorph programme just in case? Also is there an ebook specifically for endomorphs? Thank you x. Could you please recommend some good workouts I could do in order to reach my goal? Thank you so much! And from your blog I consider myself as in between an ectomorph and mesomorph. Trying to take your advise by doing more power walking 1 hour a day to make it slimmer. Any other advise you can give? Oh and do you think I have any health issues such as hormone imbalance or hypothyroidism?
And if so, definitely book in to see a doctor or naturopath to get checked out! Good luck! Just wondering if skinny legs ebook can help me get from muscular to skinny thighs. I was an ectomorph before water polo… I just went through really intensive training and there are lots of stairs at my school that I have to climb everyday. Hi Claire! I think I just replied to your email : But yes definitely! My eBook will help you lean out your thighs and get them toned without being bulky xx. Im 34 years. Struggling for 7 years. Tried various diets exercises but in vain. This stubborn weight started after delivery. it could be worth getting checked out by a doctor to see if you have any other issues such as hormone imbalance or hypothyroidism which is making it hard for you to lose weight. Good luck with everything! hi I am 41 have gained 8 kilos in the past 2 years mostly my abdomen, I always hovered between kilos and I am cm tall.
I started interval training and noticed that my thighs got even bigger but I did not lose weight at all. I am short and full and its very hard for me to lose weight. I just bought turbulence training and now I am worried that my thighs will bulk up further can you pls supply me with a customized plan I was unable to contact you directly by email. Also, if you have gained a significant amount of weight in your stomach region, it can be a sign that this is because of something else this was the case for me. The most likely causes are hormone imbalance and hypothyroidism, or both. So I would definitely look into this and get checked out. I wish you all the best xx. Hi Rachael, I am a teen girl but I am struggling to lose weight from my thighs. I have been bullied quite a bit from people calling my legs chubby and large.
I am cm and 53kg but most of my weight resides in the lower half of my body. I am a mesomorph with a pear shaped body. I have been running everyday since September but I have not seen any difference with my legs. From September to December I was running for 10 minutes a day. I noticed that I was significantly in better cardio shape but there was no difference with my legs. I came across your blog in January and have read every single blog post you have written. Since then, I have tried to extend the length of my exercise. In the morning, I wake up at and go for a 20 to 30 minute power walk before eating and try to run for about 30 minutes and follow up with about 20 minutes of power walking in the afternoon. I have noticed that most of my stubborn thigh fat is in the top portion of my inner thigh. This area moves the most by far and I can squeeze a lot of fat from that area.
When I walk, the top half of my thighs rub against each other and I get so frustrated and irritated every time this happens. If you could give me some specific tips that would help me lose weight from my thighs really quickly, please please please help me. It hurts everytime someone comments about the way my legs look and I would love, more than anything, to wake up in the morning and feel confident about the way that I and my legs look. Thank you so much for writing your blog. Try not to let nasty people like that get you down! Their actions show a lot about who they are as a person, not you. So I would maybe stop running and just focus on doing walking. The thing with walking is you need to do a lot of it, so what you are doing at the moment is good. And try to walk around at school as much as you can too! Every bit counts : I would be aiming for 10, steps per day. Also at your age, your hormones are having an effect on your body too and this can also affect how easy it is for you to lose weight.
So unfortunately there might not be much you can do about your hormones at the moment. But just know that as you get older, your body continues to change until around My body got a lot better after school. Keep doing what you are doing and you will get results xx. Hi Rachael May i know is there any kind of training that i need to avoid to get bulky legs but help to tone my lower belly cos i easily develop muscle, esp my harmstring and rectus as i noticed after doing burpees or jump lunges or 2min-running at 11kmph with 1min-8kmph slow jog as mentioned in your blog post 25, it helps to tone my tummy but my legs just get bigger.. pls help.. Hi lovely, I have a blog post on the female guide to get lean and not bulky , and this blog post covers what exercises you need to avoid, and exercises that you should do xx. hi…am purely a vegetarian. i dont eat eggs also. can u please help me to reduce thigh and hips and overall body weight. suggest diet accoedingly thanks in advance aarti.
Hey, first of all, thanks for all your helpful blogposts! I was just wondering, when you say to complete the circuit 3 times, did that equate to the 3 rounds? Or is that 9 times in total? Thanks again! Hi hun, I mean 3 rounds so you end up doing each exercise 3 times. I hope that makes sense! I would aim for at least 1 hour power walk every day if you can : xx. never weigh myself, however, I am skinny fat and have been trying to figure out what can make my body tone up especially my stomach area, I am trying to really tone up and be stronger. Will doing this help? I also practice ashtanga yoga every other day, and just started about two months ago. Hi hun! Yes definitely doing resistance training like this will help you tone up. I would also recommend doing some HIIT workouts such as this to help you tone up your core and improve your strength. How many reps are you completing of each exercise or are all exercises completed for 45 seconds?
Also, how many minutes per day can one expect to be working out if following your program? In my eBook, circuits like this will take around minutes depending on how much rest you have , and cardio days are around 45 minutes. But there is additional cardio in there as this is what is best for slimming down your legs. You can cut it back to suit your schedule of course, but the closer you can follow it, the better your results will be xx. Thank you for taking the time to answer my questions and so promptly, that was really helpful. It looks like a great program, I will definitely be giving it a try! Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed.
I know what that feels like. Working out and seeing your legs getting bigger rather than smaller can be very frustrating. In the past, I have struggled with under-eating and overexercising, and then with over-eating and doing the wrong exercises which made me bulky. Neither of these made me happy with my body. After a lot of testing and research, I designed my own workout and nutrition plan focused on getting lean and toned body in a healthy and balanced way. Reduce overall body fat by doing more cardio. For cardio workouts, please read my blog post on How To Get Lean Legs With Proper Cardio.
You must do the right kind of resistance training that will tone your legs without adding bulk in the process. All of the exercises below are from my 3 Steps to Lean Legs Program and they are specifically designed for slimming down your legs without getting bulky. They might look easy, but you definitely feel them and they get results! I know this style of exercise is not for everyone, but if a lean and toned look is what you are after, then these are perfect. Lastly, there are no squats, burpees and other workouts that are known to cause bulky legs, especially for some body types. Bonus Tip: I would also advise you to find out what your body type is.
There are 3 main body types and they all lose weight and build muscle differently. I have created a Body Type Quiz which will help you learn your body type in just 2 minutes. This exercise will give you beautiful, lean and toned legs without bulking. Your legs will be stronger but still feminine. And it will help you build stability and coordination. This exercise combines the benefits of yoga with the amazing upper body and core benefits of push-ups. This exercise will help you slim down your legs without making your thighs bulky. Dokey kicks are great for building your booty without growing your thighs. Do 4 regular, 4 to the left and 4 to the right. Boxing is great for toning your arms without making them bulky.
Victoria Secret models also love boxing. This is a fantastic core and abdominal strengthening workout. It will also work your legs without making them too muscular. If you are interested in buying ankle weights and gliding discs, I use these ones: ankle weights and gliding discs. If you are looking for a workout to help you slim down your legs and tone up your body without getting bulky, my 3 Steps to Lean Legs Program will help you do just that! My program includes cardio, a complete 8-week meal plan and the style of resistance training that you saw in this blog post. Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm up to cool down. However, my thighs continued to be a problem despite exercising like a machine in fact, I started measuring them and the more SWEAT I was doing, the bigger they became.
I measured my thighs, butt and muffin top and I lost inches after first week! Eternally grateful to you and your program! This is only my 5-week progress, I was too eager to share the results with you. After years of trying other programs and even when I entered fitness competitions, I have never seen my legs this lean! Thank you and your lovely team. I am beyond grateful! Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science. After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky. Hi, I have been following your 3 steps to lean legs program, it is very difficult for me to travel to gym everyday to walk 45 mins in the treadmill, do you have any alternative to the 45 mins walk that can be done purely at home to get slim legs?
Hey lovely! If you want, you can invest in a treadmill. You may also try walking outside. Feel free to exclude the push-ups and just repeat one of the exercises or increase the repetitions. Also I am a bit confused with this so if its not too much to ask could you possibly post a schedule on what i should do each day as someone who cannot purchase the actual lean and toned legs program. Things like what cardio i should do this day and for how long and what day i should resistance training and how long also which ones. If it is possible for you guys to do so. You can email it to info rachaelattard. com :. Hi I really wanna start this lean and toned legs program. Is this one the same as the lean and toned legs program? Some of the exercises are the same but the ones that are included in the full program are body type-specific to help you get the best and fastest results. All of the workouts included are low impact. You could save up for it or ask someone to buy it for you as a present!
Otherwise, maybe you could split it with a friend and you can both do the plan together? That will also help with motivation! What equipment do we need for the Lean legs video course I´ve seen slide discs and ankle weights?? All the workouts can be done at home without any equipment. But for some workouts, you can use lbs ankle weights and gliding discs. If you have more questions, feel free to email us at info rachaelattard. Thanks for your reply. I had one more question. Does the ebook present different options for cardio besides running and jumping exercises? I ask because I have a knee problem and running and jumping are not ideal for me. For the cardio, you can always substitute the running with walking and still get the same results :.
Also, is the nutrition plan in the ebook specific for each body type or is it a general nutrition plan for all body types? The Lean Legs Video Course only comes with the resistance workouts in full length videos. The 3 Steps To Lean Legs Program comes with the resistance training, cardio, and meal plan vegan and regular, recipe eBooks. The meal plans are specific for each body types :. I was curious about the difference between the two programs? I am having a hard time figuring that out. There are actually 3 body type specified products, so let me make it clear for you which one includes what, so you can decide easily what you need:. The 3 Steps To Lean Legs Program is an ebook program that includes an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too the workouts are full body. It also includes a meal plan with a recipe eBook, and also a vegan version of both. The Lean Legs Video Course is the program that offers resistance training the same as the one from the ebook, but in full length follow at home workout video format. And the Premium Package is actually a bundle of both products Lean Legs Video Course and the 3 Steps to Lean Legs ebook program , so you would get them both for a special price :. All of these products are a one time purchase, so you will get lifetime access to both of them without additional fees or subscriptions of any kind. You can modify it however you want, or even make your own diet plan.
The important thing is that you calculate your recommended daily calorie intake and eat at a slight deficit of - calories. You can do that by following this link. Every once in a while is probably OK. Hi, I want to start your program I just have a question. Will this help get rid of cellulite? And how many times a week? Also, if you have more questions, you can also write to info rachaelattard. com : Love, Tina. Say I usually use 40lb for single dumbbell rows for 15 reps, would changing this weight to the suggested light weight say 5lb even be beneficial? In that case, would I increase my rep count? Which program should I look into? Thanks in advance for your help! Try using lighter weights 20lbs first and then decrease the weight every couple of weeks until you start working with just your bodyweight. Always keep your reps high with weights, with your bodyweight. I know that stopping weights can be difficult but if your body type bulks up easily Mesomorph or Endomorph and you prefer a leaner look, heavyweights may not give you the results you want.
I would highly recommend that you read this blog post that Rachael wrote a couple of years ago on why she stopped doing weights. You can find it here. xx Love, Marina. Hi, I come from a heavy lifting gym routine so have bulked up my entire body.
Free Lean Legs Workout (eBook) – Day 1,3 STEPS TO LEAN LEGS PROGRAM BEFORE & AFTER
here is a link to Adobe cloud, where you can find Attard's workout plan for mesomorphs. I haven't got her recipe book yet though:/ 1. Share. Report Save. 1 more reply. Imme u/Edenusha. GBs are only meant to help people come together to buy a program, because you cannot afford it alone. They are a tool to help everyone achieve their fitness goals. If you buy before you start It's great that you have decided to start my 7 Day Slim Legs Diet! You can find there all the recipes and a full meal plan for a week. The diet is tasty, healthy, balanced and most 3 Steps to Lean Legs Endomorph by Rachael Attard z Lib Org - Free download as PDF File .pdf), Text File .txt) or read online for free. Scribd is the world's largest social reading and 3 STEPS TOLEAN LEGSReduce Leg Fat, Eliminate Cellulite and Slim Down Your Muscle For Lean And Beautiful Legs MESOMOR GBs are only meant to help people come together to buy a program, because you cannot afford it alone. They are a tool to help everyone achieve their fitness goals. If you buy before you start ... read more
Hi Rachael, thanks a lot for your reply. If you want, you can invest in a treadmill. A great thing about the Lean Legs Program is that you can do it from home, outdoors or at the gym. Cookies Used ON OFF. For example, you can do 6 x 10 minute walks throughout the day, which equals 60 minutes of cardio. But I like to get mine from amazon.
However, my thighs continued to be a problem despite exercising like a machine in fact, I started measuring them and the more SWEAT I was doing, the bigger they became. Hi lovely, Thanks for reaching out! If you have an Android, there are free apps such as Pedometer and Noom Walk Pedometer that have the same function. I was wondering if you do any type of warmup before the resistance training or do you just jump straight into the circuits? I play badminton on the weekends and I have thick thighs. Rachael usually recommends weights that are lbs but rachael attard pdf download can use the ones you already have. Some of the exercises are the same but the ones that are included in the full program are body type-specific to help you get the best and fastest results, rachael attard pdf download.
No comments:
Post a Comment