I am asked a lot of workout questions on my social media and blog, so I thought I would answer some of them in this post. If you have any other questions, please leave them below and I will reply to you! xx

What exercises should I avoid to prevent my legs from getting muscly?

For most people that experience their legs getting too bulky, the best exercises to avoid are those where you can feel your quads burning. This includes squats, deadlifts, lunges, and overdoing it on the HIIT exercises including burpees, jump lunges, jump squats and box jumps.

I know most personal trainers are cringing as I write that. I will admit that they are all great exercises and have many great benefits, but if your goal is lean legs or trying to reduce muscle in your legs, I would avoid these. I’m not saying you can never do them. I occasionally add some burpees into my HIIT workouts because they are so great. But I don’t do them all the time.

You might also be interested in this blog post on how to do weights without getting bulky

Here are some other great workouts you can do that won’t bulk up your legs and will still get you great results:

victoria's secret workout

Should I walk at an incline or a flat surface?

I always recommend walking on a flat surface. Walking on incline will build muscle in your legs, and there are much better exercises you can be doing that will build muscle in your legs but also benefit your whole body. In my experience, walking on a flat surface also gives me much better results in terms of leaning out my legs.

What is the best time of the day to work out?

There is no “best time” – the best time is whatever suits you and when you can fit it in! I do prefer walking in the morning before breakfast (read more about fasted cardio here). But walking at any time of the day is great for you too! If you prefer working out in the morning to get it over and done with (me!), that’s the best time. If you can only fit it in after work, that’s the best time.how to lose weight

How heavy do you lift?

I don’t lift heavy anymore. I actually don’t use weights much at all. This has a lot do to with the fact that I am travelling so don’t have access to them, but I also prefer to not lift heavy. I use resistance bands, ankle weights and do body weight exercises. I do the occasionally HIIT workout but it is also body weight only.me donkey kicks

These are the ankle weights I use:

Buy Ankle Weights Here

Should I eat before I workout?

This depends on what type of workout you’re doing, and what time of the day it is. I have answered this questions extensively here (with some pre and post workout meal ideas), so have a read!

Do you eat cheat meals?

Yes I do. But I don’t consider them cheat meals (read more about the problem with cheat meals here). I believe in balance and I think that by cutting out these types of foods, you will actually want them more and probably binge on them. It is good to exercise self control and be able to stop when you do eat these types of foods. I try to focus on eating healthy 80% of the time, and then having “cheat” foods 20% of the time. I find that this works best for me.fat loss

Do I need a protein powder?

No you don’t necessarily need a protein powder. It just makes it easier to increase your protein intake and eat the required amount of protein. If you don’t eat enough protein, I would definitely suggest getting a protein powder. I use mine every day.

This is why you need protein for fat loss, and this is how to choose a protein powder.

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.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

11 Responses

    1. Hi lovely,

      thanks for reaching out! <3

      Rachael recommends using the ankle weights for the resistance workouts :)

      Love,
      Sanja

  1. Hey Rachael,
    I am about to buy ankle weights, but I am confused about the weight. Are you using ankle weights that 2 lbs each, or 1 lbs each.
    Lots of thanks in advance :)
    Kate

    1. Hi lovely <3
      It's best that you get 2 lbs each if you can :)
      Love,
      Tina

  2. Hi Rachael,

    My work usually stars at 6:30 in the morning. I also practicing fasting and but if I would want to also exercise while fasting in the morning that means I have to be awake at 4 am earliest (waking up and commute time to get to the gym and etc.) that means I will have to go to sleep at 7 pm?
    In your guide you never really mentioned what to do for people that do not have free time in the morning or they are working in the morning shift.
    Would your program still work if I workout in the evening and my fed window is from 12-8pm?
    Thanks in advance!
    Julia

    1. Hi lovely,
      I understand it can be hard to fit the morning workouts into your schedule if that’s when you go to work.
      I would recommend combining the two workouts in a day by doing the run or circuit first (in the afternoon or evening) and then finish it with as much walking as you can. This way you will still see results! :)
      Wishing you all the best! xx

      Love,
      Diana

  3. If you want to mix up the food plan with different recipes and foods all while staying gluten and sugar free and low carb, is there a list of foods to eat and those NOT to eat?

    1. Hi lovely,
      Of course you’re more than welcome to modify the meal plan if you wish.
      We don’t have a specific list of food to eat/avoid, the best advice you can follow is to stay away from processed food like white flour, deep fried or sugary food, biscuits, soda, etc. If you need an extended list of ingredients, it would be the best to research a bit or consult a nutritionist! xx

      Love,
      Diana

  4. Can I do the morning power walk and the circuit right after each other in the afternoon? I wouldn’t cut any time down, but it’s easier for me to do everything all at once.

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