Doing high-intensity cardio at 100 percent of your maximum heart rate isn’t the secret to burning fat effectively, one of Australia’s top personal trainers has claimed.
Rachael Attard, the founder of the Gold Coast-based Lean Legs Program, prides herself on helping clients lose body fat and extra weight in the most efficient way; To do this, she teaches them the ‘fat burning zone’.
‘When you work out, most people think you need to give the workout all the energy you have and work out as hard as you can,’ Rachael, sports nutritionist, said.
“However, the fat-burning zone theory says you shouldn’t push your body to 100. Instead, you’ll burn the most fat when you’re working at 60 to 70 percent of your maximum.” heart rate.’
Doing high-intensity cardio at 100 percent of your heart rate isn’t the secret to burning fat effectively, one of Australia’s top personal trainers has claimed.
Rachael Attard, the founder of the Gold Coast-based Lean Legs Program, prides herself on helping clients lose body fat and extra weight in the most efficient way; for this she teaches them the ‘fat burning zone’
Rachael explains that fat burning occurs when carbohydrates and fat are converted into energy called adenosine triphosphate (ATP).
The body needs oxygen to convert fat into ATP and when you exercise at a low to moderate intensity, you can breathe easier so your body receives more oxygen than when you do a high intensity workout.
“The most efficient thing your body can do during low and moderate forms of exercise is convert stored fat into energy,” he said.
“The most efficient thing your body can do during low and moderate forms of exercise is convert stored fat into energy,” he said.
“So, according to the fat-burning theory, you need to do long, low-intensity exercises to use up fat storage and burn enough calories to see weight loss.”
Rachael added that during high-intensity training, the body is more likely to burn carbohydrates (glycogen) rather than fat, since it doesn’t have enough energy to burn fat.
“When you do a high-intensity workout, your body burns your glycogen stores and may eventually go back to burning fat depending on the duration of the workout and the amount of carbohydrate stored in your body,” he added.
“But if you eat before doing a high-intensity workout (and especially if your diet is high in carbohydrates), chances are your body will burn a lot more carbs than fat.”
“So, according to fat-burning theory, you should do long, low-intensity exercises to use up stored fat and burn enough calories to see weight loss,” he said.
This explains why walking is Rachael’s top exercise recommendation, and what she says is the key to lean, toned legs.
‘Walking is the best type of exercise for skinny legs. It will help you get rid of excess fat in your legs and stretch them out,” she previously said.
‘The longer you exercise, the more fat your body will burn. So by taking longer walks, your body will burn more fat and help you get leaner legs,” she said.
Rachael said she’s tried ‘every exercise under the sun’ but found ‘nothing is as effective at slimming down your thighs and legs in general as walking.’
What does your body type say about how you should train?
ECTOMORPH
Ectomorphs are often naturally thin (like Victoria’s Secret models) and find it difficult to build muscle.
If you have an ectomorph body type, you probably already have naturally slimmer legs. So your goal here is to maintain (or perhaps lose some stubborn lower body fat) while building lean muscle.
This way your legs will get tone and definition and you will avoid the skinny and fat look.
MESOMORPH
Mesomorphs can be quite athletic and respond quickly to exercise, meaning they build muscle easily.
They can lose weight very quickly, but they can also gain weight quickly. They are generally medium in size.
If you are a mesomorph, overdoing exercises like squats and lunges can easily result in bulky legs. So your goal here is to reduce your body fat percentage and avoid exercises that 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 is a little harder for them to lose weight. But it’s not impossible!
If you have an endomorph body type, your goal is to really focus on reducing your overall body fat and completely avoid any training that might cause you to bulk up.
Rachael’s workouts have helped thousands of women sculpt their dream bodies fast.
“Throughout my years of working as a physical therapist with girls who had the same goal (specifically slimmer legs), this has always been the best approach,” 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’ll have less glycogen stored and therefore your body will 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 at dinner the night before so your glycogen levels are already low) and you need to do cardio For a long time. long period of time (more than 60-90 minutes).’
The bottom line is that there are three main steps to shrinking muscle and sculpting lean, toned legs: knowing your body type, doing the right kind of cardio (walking), and eating in a slight low-carb calorie deficit. .
For more information on the fat burning zone, click on here.
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