Lovely to have you here.

I am very excited that you have decided to start this lean legs challenge.Let’s talk about the problem that most active women face.

Legs.Yes, the leg area can be challenging. It is easy to get overly muscular, it takes a lot of effort to lose fat, and I know I don’t have to tell you how horrible cellulite can be.

Why are legs problematic?A big problem is that most personal trainers make us exercise like guys.

They tell us that lean legs are not something to aim for.They tell us to lift heavy weights.They tell us that we are not going to bulk up.And yet we do.

The best example is when personal trainers make us do squats (which they always do). Squats build muscle in your legs but don’t spot reduce fat. They will make your legs big-ger, not smaller.

Welcome!

The other thing is that most “weight loss” diets usually suck. I have tried a few and they were… far from excellent.

I am a foodie.

And for me, life is great when food tastes great!

They say that nutrition is the most important thing if you are trying losingweight. And that’s why we are starting with this meal plan.

However, if you want to harness the full power of this slim legs meal plan, you need to do proper cardio and correct resistance training. Otherwise, you may end up being skinny fat.

I will give you some training tips at the end of this meal plan.

You now have the opportunity to get slimmer legs, and at the same time,eat truly delicious food.

I hope you enjoy it!

Tips For Getting The Best Results• Prepare yourself mentally by reading the first 3 days of the plan.• Make sure that each part of the plan can fit your unique lifestyle.• Yay shopping day! Now is the time to buy all the fresh and delicious products

listed on page 4. If you are allergic to anything (or don’t like something), please feel free to replace it.

• This plan is designed for active women. So you are free to work out as you please.

• This plan is very effective… if you stick to it.

• 4 COS LETTUCE (BUY ON THURSDAY)• 225G (8 OZ) GREEN VEGETABLES • 2 MEDIUM ZUCCHINIS• 450G (15 OZ) WHITE POTATO• 12 CHERRY TOMATOES• 2 MEDIUM ONIONS• 4 CLOVES OF GARLIC• 1 CUP FRESH BASIL• 2 THUMBNAILS OF GINGER• 7 BANANAS• 3 MEDIUM APPLES• 10 FRESH OR FROZEN STRAWBERRIES• 6 FRESH DATES

• 425G (15 OZ) CHICKEN BREAST• 3 LAMB CUTLETS (85G/ 3 OZ)• 100G LEAN BEEF MINCE• 12 SLICES PROSCIUTTO• PROTEIN POWDER• 120G (4.5 OZ) SALMON (BUY ON THURSDAY)• 10 EGGS

• 20G (1 OZ) WATER CHESTNUTS• 60G CASHEWS (2.3 OZ)• 20G (1 OZ) RAW UNSALTED ALMONDS• 80G (4 OZ) OF YOUR FAVORITE NUTS

• ORGANIC OLIVE OIL• 2 X 400G (2X 14OZ) CAN COCONUT MILK• PEANUT BUTTER• 2 CARTONS UNSWEETENED ALMOND MILK• A BAG OF RAISINS• DESICCATED COCONUT• SOY OR TAMARI SAUCE• 1 CUP DRIED RED LENTILS• CUMIN AND TURMERIC• HONEY•100G (3.5 OZ) CHIA SEEDS• ALUMINIUM FOIL

Banana Protein Smoothie

Ingredients Directions1. Add all ingredients into blender.2. Blend until smooth.3. Enjoy!

• 1 cup of unsweetened almond milk• 1 scoop of protein• 1 banana• 1 tbsp of chia seeds• 1 tbsp of natural peanut butter

Dhal Curry

Ingredients Directions1. Cook oil and onion in a large pot over a

medium heat.2. Add garlic and ginger and cook for one

more minute.3. Add cumin, turmeric, coriander, chilli (if

using) and salt and stir well.4. Add water, lentils, coconut milk and zuc-

chini, then let it simmer while covered until it becomes thick. Stir every 5-10 minutes.

5. Alternatively, if you own a slow cooker: place all ingredients into the slow cook-er and cook on high for 3h, stirring every hour, or cook on low for 5-6h, stirring every hour.

• 2 tbsp olive oil• 2 medium onion• 3 cloves garlic• 1 thumbnail size portion of ginger• 1 chilli (optional)• 1 tsp cumin• 1 tsp turmeric• 1 cups dried red lentils• 400g can (14oz) coconut milk• 2 medium zucchinis• 2 cups water• Salt and pepper, to taste

San Choy Bow

Ingredients Directions1. Cook beef mince in olive oil, over a hot

heat, until completely cooked through.2. Add ginger, water chestnuts, carrots and

cashews and cook for a few minutes.3. Add soy or tamari sauce, and honey.4. Serve in cos lettuce cups, or as a salad.

• 100g lean beef mince • ½ tbsp olive oil• 1 thumbnail portion of ginger• 1 cup cos lettuce• ¼ cup chopped water chestnuts• ¼ cup cashews• 1 tbsp soy or tamari sauce• 1 tsp honey• ¼ cup carrots

Tip: Look for water chestnuts in the canned vegetables section of the grocery store. If you can’t find them, substitute for celery.

Protein Ball

Ingredients Directions1. Add almonds to food processor and pulse

until it becomes very small.2. Add protein powder and pulse until well

combined.3. Remove seeds from dates and chop into

small pieces. Add to food processor and blend until well combined.

4. Add a few tablespoons of water at a time, until the mixture starts to stick together.

5. Roll into 20 small balls.6. Coat in desiccated coconut.7. Store in the refrigerator.

• 6 fresh dates• 1/2 cup raw unsalted almonds• 1/2 scoop of protein powder• 1 tbsp desiccated coconut• 3-4 tbsp water

Lamb Cutlets With Potato

Ingredients Directions1. Preheat oven to 200°C (400°F).2. Cut potato into 1cm cubes. Place in a

large saucepan and bring to the boil. Boil until the potatoes start to become soft.

3. Drain water and add 1 tbsp of olive oil to the saucepan. Place a lid over the sauce-pan and shake well, so that the potato becomes rough looking.

4. Place potato on a lined baking tray, and spread them out, making sure they are not touching each other. Bake for 45 min-utes, or until golden.

5. Cook prosciutto over a hot heat, flipping once.Remove from heat and allow to cool.When it cools, it will become crispy. Tear into pieces.

6. In a large bowl, combine potato, prosciut-to and chopped up avocado.

7. Serve with lamb cutlets.

• 3 lamb cutlets (85g/3oz)• 1 large (300g) white potato• 3 slices prosciutto• ¼ avocado• 1 tbsp olive oil

Satay Chicken

Ingredients Directions1. Chop chicken and cook in olive oil over a

medium heat, until completely cooked through.

2. Add coconut milk, peanut butter, soy or tamari sauce and coconut sugar. Stir well to combine.

3. Cook over a low to medium heat for 15 minutes.

4. Serve with steamed green vegetables.

• ½ cup chicken breast• 1 tbsp olive oil• 100ml coconut milk• 1.5 tbsp natural peanut butter• 2 tbsp soy or tamari sauce• 1 tbsp coconut sugar• 2 cups green vegtables (broccoli, snow

peas, beans)

Baked Salmon

Ingredients Directions1. Preheat oven to 230°C (450°F).2. Chop potato into small chunks, coat with

olive oil and place on a baking tray in the oven. Cook for 30-40 minutes.

3. Wrap salmon in a sheet of aluminium foil.4. Place in oven for 4-6 minutes, depending

on how cooked you like your salmon. If after 6 minutes it is not cooked enough, put it in the oven for another 2 minutes and check again.

5. Chop and steam vegetables.6. Serve salmon with roast potato and

steamed vegetables.

• 120g baked salmon• 75g (2.5 oz) vegatables of your choice• 150g white potato• 1 tbsp olive oil

Strawberry Protein Shake

Ingredients Directions1. Add all ingredients into blender.2. Blend until smooth.3. Enjoy!

• 1 scoop of protein powder• 1 cup of unsweetened almond milk• 10 fresh or frozen strawbarries

Chicken and Apple Salad

Ingredients Directions1. Chop chicken and cook over a stovetop.2. Alternatively, use pre-cooked or roast

chicken.3. Combine all salad ingredients in a bowl,

including dressing.4. Serve and enjoy!

• 75g (2.5 oz) chickenbreast• 1 medium apple, thinlysliced• 3 tbsp raisins or sultanas• 10 leaves of lettuce• 2 tbsp of salad dressing of choice

Pesto Chicken Salad

Ingredients

Ingredients (Pesto)

Directions1. To make pesto, combine all ingredients

in a blender and process until well com-bined.

2. Chop chicken and cook over a stovetop. Alternatively, use pre-cooked or roast chicken.

3. Cook prosciutto over the stovetop on a high heat for a few minutes each side. Set aside. When they cool, they will become crispy. Once cooled, tear up into small pieces.

4. Combined all salad ingredients, including chicken, prosciutto and 2 tbsp of pesto.

• 75g (2.6 oz) chicken breast• 3 slices prosciutto• 2 tbsp pesto (see recipe below)• 10 leaves of lettuce (shredded)• 4 cherry tomatoes, chopped

• ½ to 1 cup fresh basil• 5 tbsp olive oil• ¼ cup cashews• 1 tsp minced garlic• Salt and pepper, to taste

Fed up with having muscular legs?

Are your workouts making your legs bigger, instead of smaller?

Have you tried everything to get rid of the stubborn fat on your thighs?

Getting lean legs is not difficult.

But you need to do the correct type of exercise and don’t fall into the trap of doing any old plan a trainer gives you.

There are several problems with typicaltraining plans:

They always include exercises thatbuild muscle in your legs, such assquats, lunges, deadlifts, burpees, boxjumps and other HIIT exercises.

They neglect cardio. If they do includesome cardio in it, it’s usually sprinting,which also bulks up your legs.

The main goal of these training plansis to build muscle and reduce body fat,which is great.

But they don’t take into considerationthat most women build muscle veryeasily in their legs, and this may not besomething that every woman wants.

It is not your fault that your current training plan has not been working foryou.Personal trainers, social media and the training style at most gyms have led usto believe that the only way to get sexy legs, is to lift heavy weights and do HIIT.

This couldn’t be further from the truth.

Here’s What You Want To Try

If you observe the most gorgeousmodels, you will see that their legsare not only slim but they are alsobeautifully shaped.

This shape can be achieved with theright workouts.

You can sculpt beautiful, toned legsby doing lighter resistance exercisesusing body weight only, bands, glidingdiscs and light dumbbells.

You also need to do steady statecardio to shed the fat. Walking isactually the most effective, butrunning is great too.

So this week, I want you to focus on lighter exercises, avoid heavy exercises such as squats, and add some steady state cardio.

And don’t worry, you won’t lose your booty! There are some great exercises that tone up your butt, without making your legs bigger.

And don’t worry, you won’t lose your booty!

There are some great exercises that tone up your butt, without making your legs bigger.

If you’re really serious about getting slim and toned legs (and reducing bulkiness), I’ve created a Program to help you get your dream legs.

It’s called ...

3 Steps To Lean LegsJust click the button below to find out more about it.

Now please do this exercise with me.

Stand in front of the mirror and imagineyour perfect legs.

Visualization is one of the most powerful motivators.

I strongly believe that you can get there.

What stands between now and these results, is 8 weeks of commitment.

Let’s do it!

What Are The 3 Steps To Lean Legs?Cardio is crucial to getting lean legsbecause it reduces fat on your thighs,and slims down unwanted muscle.

The amount of cardio you need to dodiffers between the 3 body types. Forthe best results, it’s important toadjust your cardio to one of the 3body types - ectomorph, mesomorphor endomorph.

Certain exercises make your leg muscles too big, whereas, most girls would prefer them to be lean with nice definition.

My program includes full body resistance circuits to build muscle in the right plac-es, so you look feminine and shapely, rather than bulky.

As everyone knows, nutrition is reallyimportant for losing weight. You won’t get good results without good nutrition.

Good nutrition also means that it should taste delicious because then you can fall in love with your new lifestyle.

1. CARDIO

2. RESISTANCE TRAINING

3.CORRECT NUTRITION

While other programs will build muscle in your thighs, 3 Steps To Lean Legs will slim them down.

You’ll also notice a perkier and rounder butt!

These results were achieved through lighter resistance workouts, cardio and a healthy diet.

I am very proud of Kasey who managed to sculpt her legs using the right type of exercise and diet!

For more amazing transformation photographs, click on the button bellow

Slim Down Leg Muscle

Imagine if your legs don’t jiggle and your thighs don’t rub together when you walked.

This IS achievable using my method!

Most of the girls I have talked to have tried everything to get rid of stubborn fat from thighs. But nothing worked.

Until they tried 3 Steps To Lean Legs.

Everyone is surprised at how well it actually works.

For more amazing transformation photographs, click on the button bellow

Lose Fat & Cellulite

Crystal – “Thank you so much for creating an amazing program. I’ve always been super self conscious about my legs, but thanks to your program have been able to slim them down. I’m happy with the results so far and can’t wait to do the program again and see even better results! “

You can still build muscle and tone up, without looking bigger.

3 Steps To Lean Legs shows you how to build muscle in the right places so you look fit and toned, but not like a body builder.

And my program doesn’t just focus on legs!

All of the workouts are full body, so you will also tone up your core and upper body too.

For more amazing transformation photographs, click on the button bellow

Tone Your Thighs

Thanks for downloading myfree 7 day slim legs diet! I hope you enjoy the recipes and can use the meal plan and workout advice to get the results you are looking for. Don’t forget that results take time so don’t feel down if you don’t notice big changes in just 1 week. It’s likely you will start noticing a dif-ference after 4 weeks, so keep going! I know you can do it :) If you would like a more detailed work-out and nutrition plan, check out my 3 Steps To Lean Legs Program. Wishing you all the best! Love Rachael xx