Personal trainer shares the 15-minute trick for blasting love handles

2023-06-27

How to get rid of your love handles: Personal trainer shares the 15-minute trick for success – and her own weekly training routine

Rachael Attard shared her trick for banishing love handles
She also shared her typical weekly workout routine

A personal trainer has shared her simple trick for banishing love handles – and it’s all down to a 15-minute workout you can do at home.

Rachael Attard, a sports scientist from Queensland, specialises in women’s bodies and is famous for her ‘lean legs’ programs.

And her 15-minute love handles workout is one of the most requested yet from clients and involves side plank lifts, lying triple taps, donkey kick extensions, side leg lifts and inner and outer thigh blasts.

‘Complete each exercise for 45 seconds without any rest. And do all exercises on one leg before the other,’ she said in a demonstrative Pilates-style video while wearing ankle weights.

‘Do two to three rounds.’

Rachael Attard, a sports scientist from Queensland, specialises in women’s bodies and is famous for her ‘lean legs’ programs

She also added that to get ride of love handles the secret is reducing body fat overall through diet and lower stress and cortisol levels; the latter causes fat storage on your hips.

‘Resistance exercises are important because the more muscle you have, the easier it will be to lose weight and to slim down your belly,’ Rachael said.

Following a healthy diet is key. Rachael’s go-to rule is eating plenty of vegetables, two to three serves a day of fruit, lean protein, good fats and whole grain carbs in moderation.

‘You need to also consider how much you eat. If your body only needs 1500 calories per day, and you’re eating 2000 calories per day, it doesn’t matter if the 2000 calories are all clean and healthy. You will still gain weight,’ she added.

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‘You can definitely gain muscle with body weight exercises only, you don’t need the gym or weights,’ Rachael said

Rachael also previously shared her own weekly routine as a busy mum.

The coach, who is also sports nutritionist has a rest day once a week and does all her workouts at home.

Perfect for the time poor, she says her current routine is ‘the very minimum’ and involves workouts all under 30 minutes.

On Mondays, Rachael focuses on legs and booty exercises and on Wednesdays she does a quick low impact HIIT workout with no jumping to ensure she’s growing lean muscle and not bulking.

She then focuses on her upper body and abs on Fridays and does a quick full body session on Saturdays and Sundays.

Rachael’s weekly workout routine

Monday – Legs + booty

Wednesday – No jumping HIIT

Friday – Upper body + abs

Weekend – Quick full body

Each workout is under 30 minutes, sometimes even shorter

In terms of cardio, she walks three to five times per week for 30-45 minutes She makes a conscious effort to get in lots of steps throughout the day to reach her 10,000.

She also has one rest day per week, usually on the weekend

On Mondays, Rachael focuses on legs and booty exercises and on Wednesdays she does a quick low impact HIIT workout with no jumping to ensure she’s growing lean muscle and not bulking

On top of this she walks three to five times per week for 30-45 minutes.

‘I make a conscious effort to get in lots of steps throughout the day to reach my 10,000,’ she said.

‘I also have at least one rest day (usually on the weekend).’

Rachael regularly preaches the benefits of walking for fat loss and urges clients to learn their body type – ectomorph, mesomorph or endomorph – before embarking on a workout plan.

She also prides herself in helping women lose extra body fat in the most efficient way through knowledge of ‘fat burning zones’.

‘I’m a mesomorph. I am naturally a slim build but I can gain weight and muscle really quickly,’ Rachael said

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.

What is the best diet for an ectomorph?

Rachael recommends you focus on the healthy, slow-release ones like wholegrain bread, brown rice, wholegrain pasta, quinoa and vegetables.

‘An ideal macronutrient ratio is 40-50 per cent carbohydrates, 30-35 per cent protein and 20-25 per cent fat,’ Rachael said.

‘For your ectomorph body type, add in healthy fats and protein with every meal. This will also help you to recover from your workouts faster.’

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.

What is the best diet for a mesomorph?

From a diet perspective, mesomorphs look their best when they eat balanced macros – filled with a 30-35 per cent carbs, 35-40 per cent protein and 30 per cent fat.

Mesomorphs should also keep an eye on their calorie intake, as they can easily gain weight if they eat too much sugar.

One of Rachael’s clients after following the program

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.

What is the best diet for an endomorph?

Endomorphs should follow a low-carb diet, as their bodies are not very good at processing carbohydrates.

‘Make sure most of your carbs are coming from fruit and veggies, and skip the starches such as pasta, bread and rice,’ Rachael said.

You also need to keep your fat and protein intake high. Think lean meats, oily fish, nuts, seeds and avocado.

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