Personal trainer Rachael Attard lists exactly how you can slim down muscular or overweight calves
A personal trainer who is responsible for transforming the physiques of thousands around the world has shared her simple method to slim down muscular or overweight calves.
Rachael Attard, from Sydney, said many of her clients struggle with ‘stubborn fat’ or too much muscle around their calves.
And while it is impossible to spot reduce fat, there are steps you can take to tone and lean out the overall area.
A personal trainer who is responsible for transforming the physiques of thousands shared her simple method to slim down muscular or overweight calves (Rachael Attard pictured)
Rachael Attard, from Sydney, said many of her clients struggle with ‘stubborn fat’ or too much muscle around their calves, and one of the best things you can do is more walking (one of her transformations pictured)
‘Lots of women struggle to slim down their calves and I get a lot of questions on this topic,’ Rachael posted on Instagram.
‘It helps to start by understanding why your calves might be bigger in the first place.’
The first reason why Rachael said you might have big calves is because you hold a lot of muscle there:
‘If throughout your life, you’ve done a lot of workouts that target your calves, especially high intensity and heavy weighted exercises, then it’s very possible that your calves have increased in size due to muscle growth,’ she said.
‘If this is the case, then by avoiding certain exercises you can prevent your calf muscles from getting bigger and in time you might even notice them decrease in size.’
If your calves are bigger because of fat, then it’s ‘super doable’ to get rid of the excess weight, Rachael said.
To do this, you simply need to tweak your diet and include more low intensity exercise.
Finally, if your larger calves are because of genetics, then it’s harder to get rid of this, but you can make minor changes for results.
The PT (pictured) recommends you ditch moves like squats that concentrate on the calves and instead do more low intensity exercise
She recommends steering clear of workout moves that involve jumping, skipping and running, and instead said you should make walking your ‘new best friend’ (one of Rachael’s transformations pictured)
‘There are three things I recommend to clients who want to slim down their calves,’ Rachael said.
‘If the cause for your calf size is your muscle, then you need to stop doing whatever exercise made your calves larger in the first place. The main thing to do here is work them less and give your muscles a chance to slim down.’
The personal trainer’s second tip is to incorporate more low intensity cardio into your routine:
‘This will also help you to lose more excess fat on your lower half without building extra muscle,’ Rachael said.
She recommends steering clear of workout moves that involve jumping, skipping and running, and instead said you should make walking your ‘new best friend’.
‘Finally, you can focus on losing weight overall,’ she said.
‘This will help you to lose fat on your lower half overall, but remember it will take some time.’
Rachael said if you eat slightly fewer calories throughout the day, then you will lose weight.
Previously, Rachael (pictured) shared why 30 minutes three or four times a week is the ‘magic’ number of workouts you should do each week for a toned body
Previously, Rachael shared why 30 minutes three or four times a week is the ‘magic’ number of workouts you should do each week for a toned body – and why any longer than this is just a waste of time.
Rachael said she used to ‘go to the gym for an hour or more six days a week’, and favoured ‘super intense workouts’ and hard sessions.
But while she worked out ‘harder than anybody I knew, I didn’t look like it’.
She has since discovered that a more gentle and balanced approach to exercise is far better for staying in shape.
These days, Rachael favours Pilates, yoga, short (high intensity interval training) sessions and light weights.
She also doesn’t work out more than five times each week.
‘Overtraining, plus high stress from work, lack of sleep and no down time didn’t do my body any favours,’ Rachael recalled.
‘Now, I really only work out for 30 minutes three or four times per week, plus I try to walk as much as I can, and I have never been in better shape.
‘I also have so much more energy,’ she added.