This one is for my endomorph girls!
I received A LOT of questions asking me whether it is possible to achieve a lean body and slim down your legs as an endomorph female.
The short answer is- yes, definitely! But, in order to do so, you need to exercise and eat right for your own body type.
It’s worth noting that while endomorph women are blessed with a naturally curvacious body (mostly pear-shaped) that some of us are striving for, it might take them a little bit more time to lean down in comparison to other body types.
In this article, I’ll cover the main diet tips and the best workout regime for endomorph girls.
I will also explain exactly what to do to get a lean body and especially focus on getting slim legs as an endomorph, without bulking up in the process.
What Is An Endomorph Female Body Type?
Endomorph girls have a naturally larger bone structure and are generally curvy, with a higher level of body fat.
They usually have narrow shoulders and wider hips and tend to have a bit shorter limbs compared to the other two body types.
Women with this body type will store most of their fat in their hips, thighs, lower abdomen- instead of distributing it evenly, which is why this body type is often referred to as ”pear-shaped”.
Endomorphic women gain both muscle and fat very easily and it can be quite challenging for some to achieve a lean body through diet alone.
Endomorphs have strong muscles (especially in their lower body) and losing body fat for the endomorph girls will probably take a bit longer compared to the other body types (mesomorph & ectomorph).
How Do You Know If You Are An Endomorph Girl?
This is pretty simple as I have created a free body type quiz which will tell you which body type you are in 2 minutes.
If you confirm you are an endomorph, keep reading to find more details about your perfect diet and exercise regime. :)
Who Are Some Famous Endomorph Women?
Before jumping to diet and nutrition for endomorph girls, let’s get some proper inspiration from a few gorgeous endomorph celebrities: Rihanna, Scarlett Johanson, Salma Hayek, Jennifer Lopez, Beyonce, Sofia Vergara (to name a few).
And these women are perfect examples of endomorphs proud of their curves.
I mean you share your body type with Rihanna and Queen B! Own it! :)
Now, let’s have a closer look into what you should be eating as a female endomorph to get lean and what would be the ideal workout plan for your body type.
The Best Diet For an Endomorph Girl
Girls with endomorphic/ pear-shaped bodies are more sensitive to calorie consumption than ectomorphs and mesomorphs for example.
Endomorphs must carefully watch their food intake to ensure they don’t consume more calories than they burn.
You should be in a slight calorie deficit, but not too much as you will be working out intensely and need to fuel your body for your workouts.
To work out how many calories you should be eating, read my blog post here, or use a calculator below. It will help you determine your daily calorie intake.
What Should Female Endomorphs Eat Exactly?
The best way to drop body fat is to focus on protein and fats- they are your best friends!
Make sure you’re eating a whole-foods healthy diet that is high in protein and fats and low on carbs.
Good sources of protein include:
- fish
- lean meat
- eggs
- beans
- protein powder
- yogurt
Good sources of healthy fats include:
- avocado
- nuts
- seeds
- nut butter
- olives
- olive oil
- coconut oil
- macadamia oil
Should Endomorphs Eat a High-Carb Diet?
Unfortunately, carbs are NOT your friend.
Your body type typically has a slower metabolism and cannot get away with a high carb diet or too many naughty treats so you must be disciplined.
You still need to eat carbs as they are absolutely essential for your body to function.
But, make sure you’re sticking to a low carb diet and are avoiding processed foods as much as possible.
Good sources of carbs include:
- green vegetables (broccoli, kale, asparagus, romaine lettuce)
- sweet potato
- brown rice
- oats
- berries
- legumes
But, try to make sure your main source of carbs is vegetables.
I would even limit fruit intake (maybe just focus on berries as they are the fruit with the lowest amount of carbs).
The timing of your carb intake is also very important. Ensure that you focus on eating carbs within one-hour post-workout.
Post-workout, your body needs carbs to replenish your body, NOT store fat.
This is the absolute best time to consume carbs, whether it be morning or evening.
How Many Carbs Should an Endomorph Eat?
Because your body does better on a low carbohydrate diet, I would suggest the following macronutrient breakdown:
- 20-25% carbohydrates
- 45-50% fats
- 30% protein
This is quite low in carbohydrates, so it is important to make sure that you are eating carbs that are high in fiber (such as vegetables).
The daily fiber requirements are 15g fiber per 1000 calories.
So, if for example, you eat 1500 calories per day, you should be eating a minimum of 22.5g fiber.
Fiber makes a HUGE difference as to how full you feel (and, of course, your bowel movements) so it should be factored in!
I also have a FREE 7 Day Slim Legs Meal Plan that you’ll find helpful for kick-starting your journey to getting lean!
The Best Exercises For Endomorph Girls
If your goal is to get lean & toned, your number one goal should be fat loss, but if without gaining too much muscle in the process.
Endomorph women find it harder to lose fat, but they can also bulk up easily which can lead to feeling like you just got ”bigger” after you started working out.
Example of a workout plan for Endomorphs:
- Resistance training 3 times per week. K
Keep your resistance sessions low weight (or body type only) and high rep. Here is an example of a full-body lighter resistance training session that you can do. - At least 20 minutes of power walking after every resistance training session (to burn more fat)
- 2-3 days of high-intensity cardio only (preferably running)
- Power walking at least 5 days per week (for at least 45 minutes each)
- One rest (or active) recovery day
Related post: How To Lift Weights Without Getting Bulky
Should endomorphic females lift heavy weights?
You should be careful with lifting heavy weights as you can bulk up very easily
Again, if your goal is to get lean and drop body fat, this might not be ideal for you.
If your goal is to bulk up and gain muscle, then, by all means, go for it!
Otherwise, I recommend sticking to the
For some more ideas, check out my free Lean Legs program workouts.
All of the workouts featured on my blog and Instagram are designed to get you lean, without any fear of bulking up, so I can wholeheartedly recommend that you check them out.
Endomorph Cardio Plan For Getting Lean
When it comes to the best cardio for endomorphs, I strongly recommend doing a lot of walking!
Walking is great for endomorphs as it:
- Helps reduce fat on your legs
- Burns calories (more than you think!)
- Won’t bulk you up
Try to do as much power walking as you can; as I mentioned above, at least 5 times per week for 45 minutes per walk.
Also, I’ve written a very detailed blog post on why you should most definitely incorporate walking into your workout routine if you want to slim down your legs.
Is Running Good For Endomorphs?
You should combine low-intensity cardio (walking) with at least 2-3 days of moderate-high intensity cardio only.
Running at a steady pace and on a flat surface will work best for your body type and will help you achieve fat loss in your lower body and slim down your legs.
For the best results, I suggest you give fasted cardio a try.
Some endomorph women (especially if you are shorter) can get bigger legs from running because running, of course, builds some muscle.
If you know this is the case for you or if you are shorter, it might be best to avoid running and stick to power walking instead.
How Many Rest Days Per Week Should Endomorphs Take?
You should have at least one rest day.
Rest is very important to help your body recover and prevent injury. If this program is too much, start out with a less intense program and work your way up.
Don’t get discouraged if you don’t see immediate results. It will take you longer to see a difference, but you just need to persist!
Your legs will probably be the last place that you see any weight loss (this is normal for most females), so if you’re seeing fat loss in your upper body and stomach, then keep going!
That means you’re on the right track to getting rid of that stubborn fat on your legs!
Everyone is different, but it may take up to 8 weeks to see any noticeable difference.
So, my lovelies, there you have it – how to get lean legs – endomorph female tips. Try it out and let me know if you liked it!
The Best Way to Slim Down Your Legs as An Endomorph Girl
If you really want to slim down your legs and transform your whole body from bulky to lean and toned, you should check out my Lean Legs Program 1!
My program has 3 different versions, one for each body type. That way, you can be sure you’ll get the best possible results.
It’s an 8-week workout with full-length videos tailored to an endomorph that you can follow from warm-up to cool down. :)
Just look at one of my gorgeous endomorph Lean Legs girls results!
To find out more about my Lean Legs Program 1 below!
Love, Rachael xx
It’s FREE
Hi rachael!
I know you said that hiit makes my legs bulky but can I do hiit on elliptical 3 times a week and do 45 min of exercise everyday to lose weight and get small thighs?
Hey lovely! If your goal is to slim down your legs, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training and adjust your diet for weight loss.
Rachael has a very detailed blog post that will help you learn how to slim down your legs so please go give it a read
It will definitely help! :)
Also, you can check out our 3 Steps to Lean Legs Program. It was designed specifically for girls who are struggling to slim down their legs. :)
If you have any other questions, feel free to reach out to us at hello@femmenativa.com! xx
Hi Rachael,
I’m 16, 5’2, 127 lbs wanting to be 105-110 lbs, and a pear shaped endomorph so I want to lose fat around my thighs but also be toned and less flabby. I’m planning to do hiit 3 times a week and walking everyday for 45 min, would that work? Also I love Zevia drinks because they’re healthy and 0 calories and sugar during my fasting hours but just to be sure, can I have them? And I have a few more questions. Can I have quest protein bars, or protein bars in general to lose weight and get smaller legs? And I think I have orthorexia which is an obsession with eating healthy food and I can’t get food out of my mind, especially when I’m bored. What do I do to solve that problem? And some websites said that I can or can’t have dairy like cheese and nonfat greek yogurt and healthy grains like oats, Should I have it? And last question, I haven’t had my period for 3 months and feel low at energy often what should I do? Sorry this is so long but sometimes I don’t know what to do. Btw I eat 1300-1400 calories a day
Hey lovely! Since you are 16 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you all the best! xx
Can endomorphs do Hiit every week without bulking?
Hey lovely! To be honest, if your main goal is to slim down and avoid any unwanted bulkiness, it would be best to avoid HIIT workouts and just stick to light-resistance training. <3
Hi,
I am a pear shaped endomorph with prominent saddlebags and butt. My legs do tend to bulk up easily.
Here’s what I am planning on doing.
2 days of Yoga
2 days of reformer pilates
2 days of cardio
All of these with 45 minutes of power walking everyday.
I have two questions.
Are the combination of yoga and pilates good enough as resistance training? Or do I need weight training?
Given that my legs bulk up easily but I have saddlebags, what kind of cardio (and for how long) should I do on cardio days?
Hi lovely,
If your goal is to slim down your legs, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training, and adjust your diet for weight loss.
I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read.
It will definitely help! :)
Also, you can check out our 3 Steps to Lean Legs Program. It was designed specifically for girls who are struggling to slim down their legs. :)
If you have any other questions, feel free to email us at info@rachaelattard.com! xx
I am an Endomorph body type. What would be the right type of cardio and resistance workouts?
Hello Rachel,
I just got back into working out again. I started working out at the end of June and was at 191 lbs and today I weigh at 183 lbs doing the Elliptical for 1 hour and straight to the sauna for 30mins(I do this 5 days a wk and going to change it to 6 days a wk); since I had an auto accident that I can no longer run or jog anymore. Do you think I am on the right track? Or if not, what can I do to lose weight even faster? I am looking to get slim and lose weight.
Hi lovely,
If your goal is to slim down, you should do the right type of cardio and resistance workouts for your body type and you should also adjust your diet for weight loss(applying a calorie deficit). If you don’t know your body type, feel free to take Rachael’s Body Type Quiz and email the results to info@rachaelattard.com so we could give some general guidelines. :)
Love,
Len
Hi Rachel
I have been doing insanity max 30 and I’m currently in month 2 now. I don’t see results in my body fat and it really depresses me, my thighs only seems to be getting bigger. Should I just run and walk instead to lose weight and slim down my thighs or should I continue with Insanity max 30? Please help.
Hi lovely,
Everyone gets results at different rates. And if you’re an endomorph, it might just take you a little longer. If your goal is to slim down your legs, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training and adjust your diet for weight loss.
I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read.
It will definitely help! :)
Love,
Len
Hello! This is very helpful! On high intensity cardio, how do you do this for walking? I’m one of those short endomorph girls whose muscles bulk up quickly with running.
Hi lovely,
The recommended speed for power walking is 6-7km/hr. However, your speed will still depend on your height and the length of your legs so feel free to make some modifications. :)
To burn more calories effectively, you can also try to aim for your fat-burning zone and adjust your heart rate accordingly. You can learn more about it in this blog post. :)
I hope that helps.xx
Hello! I was originally normal/thin in shape, but then I started to do a sport which made my body ( leg, arms, neck) too muscular and thick. Im quite short, so it’s just not benefical for me. I really dont like my body and I dont know what to do because as a teenager I dont know is it a good idea to create a low calory diet.
Hi lovely,
Thank you for reaching out! :)
If you’re still underage, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
Love,
Len
Hi Rachael/Len,
I’m a big fan of Body Jam/Zumba, Body Combat and Body Pump classes. Would any of these be suitable substitutes for the endomorph workouts?
Also, out of reformer pilates and yoga, which would be better for an endomorph?
Thank you,
Justine
Hi lovely,
These workouts are great but they can’t be substitutes to light resistance workouts for the endomorph body type. In fact, overdoing it can actually cause unwanted bulkiness. Rachael loves yoga and reformer pilates! But we have had some women tell us that they have bulked up from reformer pilates. Some workouts do include lots of squats and lunges which build muscle in your quads and can make your legs bigger and more muscly. This depends on your teacher and the style of reformer pilates that they teach. Again, I would try a few different teachers and classes to find one that suits you best. If you are still having issues with reformer pilates, I would try regular floor-based pilates instead. :)
I hope that helps. xx
Hi! I have an endomorph body type and i really like kickboxing workouts. My routine mostly includes punch, jab, kick and a bit jumping moves. (not squat or burpees) Can i replace it with running? I also plan to start doing resistance training but how long should it be in a day? Thanks a lot!
Hi lovely,
If you want to avoid unwanted bulkiness, I would advise that you only do kickboxing 2x a week max. I definitely recommend that you give more focus on light resistance workouts – 30-40mins, 3x a week, and power walking – 5-6x a week if your goal is to slim down without bulking. Also, nutrition is very important so if your goal is to lose weight, feel free to apply a slight calorie deficit to your ideal daily calorie intake.
I would advise that you give Rachael’s 3 Steps To Lean Legs Program a try. It is an 8-week plan which consists of a cardio plan, body-weight resistance exercises in the form of short demonstration videos (that you can watch through the link provided in the ebook), full meal plans (regular and vegan), separate recipe eBooks.
If you have more questions, feel free to email us at info@rachaelattard.com
Love,
Len
Hello! Can I do Zumba as a cardio instead of running. Really enjoy doing that instead. I am also having a hard time fitting all these workouts in for a week. I already do 2 workouts a day a cardio in the morning a then strength training in the afternoon and now power walk too. What can I do to manage this all out. Thank you for your help
Hi lovely,
Zumba is also great cardio so feel free to replace running with it. As an endomorph, we recommend that you only do 3 resistance training a week and light-intensity cardio like power walking 5-6x a week. If you’re interested in a detailed plan that will help you achieve your goals, feel free to check our 3 Steps To Lean Legs Program. It is an 8-week plan designed to help you get lean and toned without bulking. It consists of a cardio plan, body-weight resistance exercises in the form of short demonstration videos (that you can watch through the link provided in the ebook), full meal plans (regular and vegan), separate recipe eBooks. :)
If you have more questions, feel free to email us at info@rachaelattard.com. xx
Love,
Len
hi there! how would you schedule this workout plan? i feel like with the quantity of workouts you outlined you would be doing double workouts at least 5-6 times a week- is that what you would do? thank you!!
Hi lovely,
Rachael recommends doing light resistance workouts 3x a week. You can do it every other day if you want and on the days that you are now working out, you can run for 20mins. It is also important to incorporate cardio into your routine. From Rachael’s experience, power walking is by far the best type of cardio if your goal is to slim down your legs. Try to power walk 5-6x a week and make sure that you do it on a flat surface. If you’re interested in a detailed workout plan, feel free to check out our 3 Steps To Lean Legs Program. It is an 8-week plan designed to help you get lean and toned without bulking. It consists of a cardio plan, body-weight resistance exercises in the form of short demonstration videos (that you can watch through the link provided in the ebook), full meal plans (regular and vegan), separate recipe eBooks. :)
If you have more questions, feel free to email us at info@rachaelattard.com
Love,
Len
Hi
When I am doing my cardio should I focus on my heart rate to ensure it stays within the fat burning zone or should I focus just on fast walking? My heart rate goes to my fat burning rate at 3.1 but I noticed some are power walking at 6-7.
Just want to clarify to make sure I am doing it correctly.
Thank you
Hi lovely,
We usually recommend that you focus more on reaching your fat-burning zone but if you think you can still go a little bit faster then that’s completely fine. Just remember to not overtrain yourself. :)
Love,
Len
I don’t know what body type I am and when I take your quiz it says it can’t caculate my body type,I’ve been walking on th treadmill for about 2 months for an hour,I don’t do resistance training, I don’t really see a diferance in my legs,they have fat and muscle,and I don’t know what to do is walking outside better,whats going to help me slim down my legs to get them like models
Hey lovely,
If you’re not sure about your body type, it would be best if you email us a photo of you in sports/fitness clothes (e.g. leggings, a top, etc) at info@rachaelattard.com so we can see your waist, legs, figure, and give you some guidelines on the right type of workouts and diet that you should follow. Don’t worry because the photos won’t leave the email thread thread. :)
Love,
Len
I have an endomorph body and love to jump rope. Is there any way to incorporate that into my routine and for how long?
Hi lovely,
Thanks for reaching out! :)
Skipping is great cardio but can’t be a substitute for walking and running because it won’t slim down your legs. It does burn a lot of calories which is great, but the motion uses your calves heavily. Skipping will most likely contribute to bigger calves and can make your legs bigger all over.
I hope that helps. xx
Hi Rachael! I am have endomorphs body type and it mentioned about walking. Can I do rowing instead and have it incorporated with your workout? Please advise
Hi lovely,
Thank you for reaching out! :)
Rowing is a little deceiving as most people think it is purely an upper-body exercise. But you actually generate most of the force from your legs. So yes it can increase your leg size. As with other exercises such as cycling, doing it occasionally may be OK, depending on your body type – if you are a mesomorph or an endomorph, I definitely would advise against it.
I hope this helps! Xx
Love,
Len
Hi Rachael! I’m an endomorph, and you mentioned walking as part of your workout. Can I do rowing instead? I love rowing and wondering if that can be incorporated as part of my leg workout.
Hi lovely,
Thank you for reaching out! :)
Rowing is a little deceiving as most people think it is purely an upper-body exercise. But you actually generate most of the force from your legs. So yes it can increase your leg size. As with other exercises such as cycling, doing it occasionally may be OK, depending on your body type – if you are a mesomorph or an endomorph, I definitely would advise against it.
I hope this helps. xx
Love,
Len
Can i use jump rope as a form of hiit ?( i am endomorph)
Hi lovely,
Thanks for reaching out! :)
Skipping is great cardio but can’t be a substitute for walking and running because it won’t slim down your legs. It does burn a lot of calories which is great, but the motion uses your calves heavily. Skipping will most likely contribute to bigger calves and can make your legs bigger all over. If you’re an endomorph, we recommend that you also avoid HIIT workouts because it can cause bulkiness to you.
I hope that helps! xx
I’m really quite surprised (and relieved) to see running on here. I’ve been a runner for 8 years. I lost around 12-15kg just when I started running and it is hands-down my favourite form of exercise. I love that I can just step out the door, get going right away, and be in the fresh air, too. In some of the other posts, Rachael advises against running, but here it is the recommended cardio. Is there anything specific that makes running better for the endomorph body? Anything else I should avoid or watch out for, or any further advice in this area?
I’m a 36 y/o woman, 1.70m tall, around 70kg give or take on any given day, and I carry a lot of fat on my thighs. I don’t do sprints and my average pace is more like 7-8 minute kms. There are some hills on my routes but I take them at a gentle pace or a walk, and no longer do “hill training” like a did when I joined a running club!
Hi lovely,
Thanks for reaching out!
Running is an amazing cardio workout because it burns a huge number of calories and helps you to slim down all over. The only issue with running is that some endomorph women (especially shorter women) can get bulky legs from running. This is because running actually does build some muscle (but not as much as resistance training and HIIT). I would substitute it instead with more power walks if your goal is to slim down your legs. :)
I hope this helps. xx
Love,
Len
Hello! I just wanted to ask is dancing a good cardio? I love to dance and not specially zumba I like to learn coreos that make me sweat a lot but at the same time I do a lot of dances in where you have to use strength on your legs, would that help me get slim legs or bulky legs? And thanks for the article is really good it helped me a lot :)
Hi lovely,
Thanks for reaching out! :)
This really depends on what type of dancing you are doing and how much you’re doing. If you’re dancing for really long periods every day, then your legs may increase in size, regardless of what dancing you’re doing. Overusing your leg muscles can cause bulkiness.
If your style of dance requires lots of jumping and moving from sitting to standing, then it may cause bulkiness. But again, this depends on your body type too.
I hope that helps. If you have more questions, feel free to email us at info@rachaelattard.com
Love,
Len
Can I walk at home instead outside?
Is it work?
Hi lovely,
If you have a treadmill then that’s also fine as long as you make sure that it’s on zero degree incline. If you’re referring to walking-in-place or walking around a small space, we don’t really recommend that because it won’t be as effective as walking/running outside. But if you are in a quarantine or the weather has been terrible the entire day and you can’t get out, you can temporarily substitute it for these two in-door cardio videos:
FREE AT-HOME CARDIO VIDEO
FREE AT-HOME CARDIO VIDEO (BOXING)
Again, keep in mind that it’s not as effective as walking is but it will be way better to practice these than skip your daily cardio routine. <3
I hope that helps! xx
Love,
Len
Hi Rachael,
I have been following you for a while now on instagram, daily news and other media outlets that post your story sometimes. I am yet to join your program for a few reasons and I am hoping you can help me with this.
I have 171cm tall / 68kg and have an hourglass figure, with very muscle legs but a big booty and side thigh fat. For as long as I can remember I have exercised I love exercise but my diet hasn’t been great. I also tend to over exercise not eat then burn out and gain weight.
Now that I am over 40 have two young children and work full time and single parent. I would like to know if you program is honestly suitable for someone in my position.
I do get up at 5:30am 5 days a week. I run for 25 mins 3 x days per week and then I also do 4 x weights / resistance workouts at home per week.
However, I am only seeing my upper body getting smaller and my legs getting toned but bulky.
Can you please help me ? My things / butt and love handles and causing me confidence issues and I would love to know what I can do !
As I support 2 x small children , I am hesitant to sign up to anther program and not see results.
Thank you so much for your time and you always look amazing ad are fabulous inspiration!
Hi lovely,
The 3 Steps To Lean Legs Program is suitable for all ages, so we also have women in their 40s, 50s, and 60s who have achieved amazing results. It’s also suitable for you if you’re new to exercise since most of the workouts are low impact. :)
I would also like to mention that as we get older, our metabolism does get slower and does make weight loss harder. But it is not impossible and Rachael’s Program can help you :)
Feel free to check this link for the amazing progress photos of moms and women over 40 who finished our program. <3
I hope that helps. If you have more questions, feel free to email us at info@rachaelattard.com
Love,
Len
If I were to purchase the 8 week plan and only followed the cardio and resistant training workouts without following the meal plan, would I still see results? (I know diet is a big part but was just wondering if it would be somewhat effective without following a strict diet). Thank you
Hi lovely,
Thanks for reaching out!
The meal plans only serve as a guideline so feel free to make modifications if you want or not follow it at all. Since nutrition is very important in your fitness journey, we still recommend that you follow your ideal daily calorie intake and macros and keep your diet as healthy as possible. :)
If you have more questions about the program, feel free to email us at info@rachaelattard.com
Thank you so much for these informative articles. I originally thought I was a Mesomorph, but now realize I am more likely an Endomorph. I am 5’4″ and pear shaped. I am short-waisted and long-limbed. I consider myself a combo of both, a Mendomorph, LOL I did the 8 week program for Mesomorphs in July, but am now trying the Endomorph videos. Thanks again!
Hi lovely,
That’s great to know! We wish you all the best in your fitness journey. Also, if you’re still unsure about your body type, you can email your photos in fit/sports clothing (ex. leggings, a top, etc) at info@rachaelattard.com and we’ll gladly help. Don’t worry because the photos won’t leave the thread. :)
Love,
Len
come on l need to get skinny
Hey lovely,
Hey lovely,
If your goal is to slim down not just your legs but also your whole body, I highly suggest that you give our 3 Steps To Lean Legs Program a try. The 3 Steps to Lean Legs Program is an 8-week plan designed to help you get lean and toned without bulking. It consists of a cardio plan, body-weight resistance exercises that are tailored for your body type, full meal plans (regular and vegan), separate recipe eBooks. :)
If you have more questions, you can email us at info@rachaelattard.com
Love,
Len
I bought the Lean Legs Video Course and have been doing the workouts for 4 weeks now. I am a full time student, so I don’t have a lot of time for workouts, so I normally do the three resistance training workouts, the booty workout, some form of cardio, and two days of power walking. I read that you should be walking 5-6 times per week, especially as an endomorph. Am I still going to be able to see results, or do I need to change what workouts I do? I only have around 45 minutes each day for exercising. Thank you!
Hi lovely,
I understand that having a busy schedule can make the workouts a bit more difficult to stick to.
I recommend focusing on walking as much as possible every day (walking to the shop or from work, taking the stairs etc.) and doing resistance workouts 3 days per week.
You can add a running session whenever you have some extra time, but walking and circuits are a priority.
For more helpful tips please have a read of this blog post.
If you have any other questions or you’re struggling to do the program, you can email us at info@rachaelattard.com xx
Love,
Len
Hi, what are some high intensity cardio and low to moderate intensity cardio exercises and workouts besides power walking and running that I can do in case the weathers bad?
Hi lovely,
To be honest, from Rachael’s experience, walking is by far the most effective cardio exercise for slimming down! But if you are in a quarantine or the weather has been terrible the entire day and you can’t get out, you can temporarily substitute it for these two in-door cardio videos:
FREE AT-HOME CARDIO VIDEO
FREE AT-HOME CARDIO VIDEO (BOXING)
Again, keep in mind that it’s not as effective as walking is but it will be way better to practice these than skip your daily cardio routine. <3
If you need more help or tips, you can email us at info@rachaelattard.com
Love,
Len
im 75kg and 160cm i wanna loose weight but i keep loosing confidence after working out fr a month i stop.i wanna get to atleast 65.
Hey lovely,
Thanks for reaching out! :)
It is far from impossible to achieve your goal, hun! :)
I will gladly help you and share the necessary information that will help, but in order to do so it would be better if you’d contact info@rachaelattard.com so we can chat about it.
It’s just that it’s way easier to do it in an email thread than in comments. :) xx
Love,
Ana
Hi.Due to quarantine I am not able to go outside for walking. So I wanna ask you that will I get same results if I do walking in my house or on the roof terrace 5 times per week?
Hi lovely <3
Walking long distance is more effective, so if you are in quarantine or the weather has been terrible the entire day and you can’t get out, you can temporarily substitute it for these two in-door cardio videos:
FREE AT-HOME CARDIO VIDEO
FREE AT-HOME CARDIO VIDEO (BOXING)
Keep in mind that it’s not as effective as walking outside is but it will be way better to practice these than skip your daily cardio routine. <3 xx
Love,
Ana
I’m a meso endomorph and I want to slim down my thighs and get some abs. Will a 10 min barre workout everyday be okay? Or should I add rest days or more workout? My thighs are at 58cm and I want to make them at least 40 or 50cm. I have some belly fat too..will that workout help?Or should I get a new plan?
Hi lovely,
Thanks for reaching out! :)
Barre classes can be great, but it depends on the teacher and the style of barre they do. Rachael has been to a barre class which did have some exercises standing at the bar, but also had lots and lots of squat jumps, squat holds, and burpees. This type of barre will make your legs bigger. But if your teacher sticks more to floor-based workouts and exercises at the bar, then I think that’s great. It could be worth trying a few different classes/teachers to find a style that you really like.
If you want slim legs, you should do power walking at least 5 times a week, and try to aim for at least 10 000 steps a day. Power walking is great cardio and if you combine it with a healthy diet it will help you not just slim your legs but lose body fat overall :)
Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming fewer calories than your body uses (eating at a calorie deficit). Please read the next posts if you want to learn more :)
https://www.rachaelattard.com/226-the-truth-about-how-to-lose-belly-fat/
https://www.rachaelattard.com/how-to-lose-lower-belly-fat/
Let me know if I can help you with anything else :)
Love,
Sandra
hi i have an endomorph body (20 years old | 165.1 cm | 127 lb | 26% body fat) and i’m trying to tone and slim down my entire body. i want to look like a victoria secret model and i started eating and portioning the foods an angel would eat from breakfast to dinner. i work out lightly because i am a full time student with a part time job. i try to find time when i can and i would like more tips on slimming down and toning by body without gaining more muscle. my target is my hips, thighs and torso (if that helps at all) thank you!!! :))
Hey lovely,
Thanks for reaching out :)
Endomorphs get the best results if they follow a whole-food healthy diet that is high in protein and fats and low on carbs. That being said, you shouldn’t avoid carbs completely as your body needs them to function properly. You will lose weight as long as you eat fewer calories than you spend (being at a calorie deficit), so I suggest you calculate your ideal calorie intake and subtract 200-300 calories to stay at a calorie deficit, and that way you will know how much to eat: https://www.rachaelattard.com/how-to-calculate-your-daily-calorie-intake/
As for exercising, you should walk on a flat surface at least 5 times a day and do some resistance training to tone your body :)
I suggest you read this Rachael’s post on endomorphs because you will find more tips for slimming down: https://www.rachaelattard.com/how-to-get-skinny-legs-endomorph-nutrition-workout-guidelines/
Love,
Sandra
Hi Jennifer I found out I’m a endomorph body type and it makes so much sense. I have dieted and excersised for a long period of my life with no change. I started buying healthier foods for endomorphs and watching carbs. I drink one coffee with cream and sugar from Dunkin’ Donuts and I have protein shakes and I take supplements that are Recommended for me. I’m trying to figure out if weights are bad or good and what specific Exercises I should do. Also I’m on the heavier size at 250 where I have a belly and thicker legs and thighs as well as fat in the wrong places for me. I need some advice. Thank you
Hey lovely,
Weights are a definite no-no for endomorphs, and generally if you’d like to slim down and tone your body.
It would be best if you’d follow a healthy diet, with a slight (200 – 500) calorie deficit, and do some resistance training along with daily cardio included. :)
If you wish to get more advice or have any other questions feel free to contact info@rachaelattard.com and we’ll gladly help! :) xx
Love,
Ana
Hi!I’m just a 15 year old girl but i’m an endomorph and i weighted 60 kg but my height is 162.I’m disappointed about having a very fat legs especially on the calves part and at my age i just wish i could have a lean legs.My upper body is okay for me but the lower part is such a disaster though i have a very big round butt but my calves are worse
Hi lovely,
Thank you for reaching out! :)
Since you are 15 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist.
A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
Love,
Ana
Now for me I weight 65kg but most of my weight is on my hips and thighs but my legs are slim so what should I do like for workout? For my meal I stopped sugar is that good?
Hi lovely,
thanks for reaching out! <3
For endomorphs Rachael recommends the following:
Resistance training 3 times per week
At least 20 minutes of power walking after every resistance training session
2-3 days of high-intensity cardio only
Power walking at least 5 days per week (for at least 45 minutes each)
One rest (or active) recovery day
As for diet, aim to eat a healthy diet on a slight calorie deficit (200-300 calories). Rachael wrote an awesome guideline for endomorphs that you can find here.
I hope this helps, please let me know if you have any questions! xx
Love,
Sanja
Thanks for this info! Question for you… I am a mesomorph/endomorph body type. Correct me if I’m wrong, but the only way that anyone can build muscle (or become “bulkier”/more muscular) is by being in a caloric surplus. If you’re lifting heavy weights but have your diet in check (i.e., eating at a caloric deficit, if you want to be losing fat), then lifting — bodyweight or with added resistance of any kind — should only help define your muscles more (as some like to call “tone”). I’d love to hear your thoughts on this, as from everything I’ve read the only way one can build/grow muscle is if they are actually feeding them, and that would be from eating in a surplus. Thanks so much! :)
Hey lovely,
From Rachael’s experience, she concluded that lifting weights does grow your muscle no matter what you eat.
She doesn’t recommend lifting in her Program because all of her workouts are focused on leaning out and toning one’s body, so adding wights into the mix would be confusing to your body and cause bulking up in most of the cases.
You can read more about her experience in this blogpost.
Love,
Ana
I walk 6000-10000steps a day.. It has reduced my thigh fat but my calves grows bulkier 😢😢
Hey lovely,
Don’t stress out! There must be a reason for this. :)
You are supposed to be walking on a flat surface.
If there are any inclines or downhills it may affect your muscle growth.
Are you doing anything else besides walking fitness-wise? :)
Love,
Ana
Hi.
I am a little confused here. I read in your blog that running can make the legs bigger for endormorphs. But here I read you recommend high cardio (preferably running) 3x a week. I am not sure, if I don’t get the message right, so I would appreciate if you can clarify it.
Due to my tight schedule, can I just do 3x power walking a week instead of 5x as recommended, to achieve the result albeit slower result?
Thanks.
Hi lovely,
Thanks for reaching out! <3
Some endomorph women can get bigger legs from running because running, of course, builds some muscle. If you know this is the case for you or if you are shorter, it might be best to avoid running and stick to power walking instead.
Rachael recommends power walking at least 5 times a week. If your schedule is tight, you can always break up the walk throughout the day :) Just aim for 10,000 steps. Every step counts, evening walking to work, the store, post office, etc :)
I hope this helps, please let me know if you have any questions! xx
Love,
Sanja
Hi! The program works if you have pcos?
Hi lovely,
It does! Rachael has an awesome blog post on PCOS and weight loss that you can find here.
Please let me know if you have any questions! xx
Love,
Sanja
Hi, I just wanted to ask you if it is true that doing yoga or stretching after a HIIT workout will prevent bulkiness. Thanks a lot :-)
Hi lovely <3,
Thanks for reaching out!:)
Both stretching and yoga are great and have many benefits!
Stretching after a cardio or resistance workout should be a must as it helps with recovery and prevents injuries. <3
However, depending on your body type, HIIT workouts could still bulk you up.
Please let me know if there's anything else I can do to help!:)
Love,
Sara
Hi do you have a similar blog post for mesomorph bodies?
Thanks!
Hi lovely,
Thanks for reaching out! <3
You can find Rachael's guideline for mesomorphs here.
Please let me know if you have any questions! xx
Love,
Sanja
Hey,
Can short endo do fasted jogging at the speed of 6km/hr staying in 65-75% of max heart rate, to slim Down legs instead of power walking?
Hi lovely <3,
Thanks for reaching out!:)
You can definitely try if that works better!:)
If you notice any muscle growth you can just substitute it with power walking!:)
Love,
Sara
Hi there,
I am just wondering would going on eliptical for cardio work out bulk up my thighs? I am still doing power walking.
Thank you
Hi lovely <3,
Thanks for reaching out!:)
I don’t think this machine will really cause bulkiness, but it won’t slim down your legs like running and walking will.
The pushing down motion means you engage your quads more so it will build more muscle here. But it’s not the style of workout that will necessarily cause bulkiness.
If you can’t walk or run for some reason, the cross trainer is the next best thing. But I would encourage running and especially walking if you can!
Love,
Sara
I purchased your program and when I try to log it it tells me that my email address is not recognized and it won’t let me reset my password or get into my account to do my exercises. How do I fix this?
Would it significantly help if I walk a lot and since I play a sports such as tennis and badminton?
Hi lovely,
Thanks for reaching out! :)
If you play tennis and badminton recreationally, these sports shouldn’t bulk you up. And if you walk for at least an hour 6 times per week and adjust your diet for your body type, you should definitely see results!
If you have any other questions, feel free to ask! xx
Love,
Marina
Hello. I would like to purchase the 3 step lean leg programme for usd 79. Does this has video workouts in it? Thank you
Hi lovely,
The 3 Steps To Lean Legs Program includes a full workout and nutrition plan, a separate recipe eBook and demonstration videos.
Note that these aren’t full length videos that you can find in our Lean Legs Video Course, the videos in the ebook are demonstration only. :)
You can find out more about the Lean Legs Program (ebook) here:
Lean Legs Program
Love,
Diana xx
Hi I wanted to know if I was going to the gym if I should start with resistance training or start with cardio.
Hi lovely,
You could start both cardio and resistance training by doing the run or circuit first and then finish it with as much power walking as you can! Good luck :) xx
Love,
Diana
Hi! I’m only new to working out and I have been incorporating your tips. I wanted to ask how long should your resistance training be. Is one of your resistance training workout per day sufficient? Thank you!
Hi lovely,
Resistance workouts take about 20-40 minutes and it’s enough to do them 3-4 days per week. :) xx
Love,
Diana
Hi I need to lose 40 pounds I have fat in my hips, stomach, thighs and butt
Hi lovely,
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe ebook and demonstration videos.
If this is what you’re looking for then I would definitely recommend giving our program a go. You can find out more about it here:
Lean Legs Program
Love,
Diana
xx
Hey,I am confused how many minutes should I walk per day to lose HIP, BUTT, AND ESPECIALLY THIGH FAT!!!!
I want to see effective and quick results.
Thanks, Wendy
Hi lovely,
We recommend walking for at least 45-60 minutes per day. Power walking is one of the best workouts for slimming down the legs, so the more you’re able to walk the better! :) xx
Love,
Diana
Hi, I really like the program! I wonder if I can maximize the effect by eating 40% protein 40 fat and 20 carbs instead of 30/50/20? I don’t have full 8 weeks till I’ll have to be on in the beach, only 4. I’m currently on week 3 but had long gaps in the past three weeks. I love keto, but in my case it contributes more to muscle growth than to fat loss.
Hi lovely,
I’m so happy to hear that! :)
I don’t think that would make much of a difference, but feel free to experiment with macros and decrease the amount of healthy fats if it makes you gain more muscle. We always recommend eating in a way that feels best for you! xx
Love,
Diana
Hi,
I have done multiple body type tests and even went to a fitness expert and she said I was a mix between endomorph and endomorph. What program do you suggest I follow if this is the case?
Hi lovely,
If you find you’re between the mesomorph and endomorph body type, we recommend doing the Endomorph program! :) xx
Love,
Diana
Are the lean legs resistance exercises the same for Endo- and Mesomorph? I am inbetween and wonder if I should order both or just Endo. I’ll be sticking with the power walking rather than running because the latter builds up my legs. Thanks in advance.
Hi lovely,
Most of the exercises are the same, except the endomorph program doesn’t have any HIIT. If you find you’re between the mesomorph and endomorph body types, I would recommend doing the endomorph program.
Also, feel free to substitute the running with extra power walking as it’s proven to be even better for slimming down your legs.
Wishing you all the best! xx
Love,
Diana
HI! I’m pretty short and running makes my legs bulk up a lot. What can I use as a substitute for running on the program? I am already doing the 45 power minute walk. Should I just walk for an extra 20 minutes or use an elliptical instead?
Hi lovely,
The best you could do is substitute running with extra 20-minute power walking. You can also go swimming or boxing, but I wouldn’t recommend using the elliptical trainer! xx
Love,
Diana
Hey! I am very interested in your programs but I wanted to know if it is actually possible for me to get rid of hip and butt fat. I would really appreciate it if you could tell me.
Hi lovely,
We have designed the Lean Legs Program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky. :)
It’s an 8 week workout and nutrition plan that will help you slim down your entire legs (hips,thighs and calves), but will also help you slim and tone your upper body and core too (the workouts are full body).
There are extra booty workouts that will help you reduce fat and get a perkier butt without growing your thighs.
It also includes a full meal plan, a separate recipe ebook and demonstration videos.
You can find out more about the program here:
Lean Legs Program
Love,
Diana
xx
Hi,
I started power walking 2 weeks ago. Initially, my legs were getting smaller , but after week 1 my legs are getting more muscular. What am I doing wrong ?! Please help.
I do not do any restistance training and my diet is clean. I am trying to get leaner , but it’s not working out so well. I walk for about 1 – 2 hours everyday.
Hi lovely,
What type of exercise were you doing before you started power walking? Resistance training is important if you want to get more toned and all the resistance workouts we post were designed to help you get lean and slim down your legs.
It might just take you a little longer. Everyone gets results at different rates so I would keep going and be persistent!
For more helpful info please have a read of this blog post.
Love,
Diana
xx
Hi!
I would like to purchase the lean legs program but was wondering if the videos included are mirrored workouts or is it just a quick video to give you an idea of what to do?
Thanks! :)
Hi lovely,
The videos in the Lean Legs Program are workout demonstrations, not full length videos.
If you have more questions please feel free to ask :) xx
Love,
Diana
Hi Rachael!
I really want to start your programme but I’m not sure what body type I fall into. I’m 5ft 4 and weigh around 113 pounds (51 kilos). I don’t have any muscle whatsoever, I guess I could say I’m “skinny fat”. I have a small frame overall. However, my legs are definitely my problem area, my lower legs being where I store most of my fat and they are very untoned. Is it possible to have some qualities of an ectomorph and endomorph? Going on the basis my legs store most of my fat should I follow the endomorph guidelines?
Thank you in advance for answering my questions!! :)
Hi lovely,
Have you taken the free body type quiz?
It sounds like you’re between the ectomorph and mesomorph body type in which case I would recommend following the mesomorph guide :)
Love,
Diana
Hi, I have an hourglass body shape, but I gain weight and muscle easily, just like the endomorph body type. Which diet/training programme should I follow then? Thanks
Hi lovely,
If you find you’re between the mesomorph and endomorph body types, please do the endomorph program :) xx
Love,
Diana
Hi Rachael!
You said to do at least 5 days of power walking while having 2-3 days of just high-intensity cardio (running) while also having a rest day. How does this work out?
Also, you said st least 5 days a week of at least 45 min power walking and after resistance training do to at least 20 min, so does that mean I do both or the at least 20 min is always 45 min?
Thanks for the clarification!
Hi lovely,
We recommend power walking as much as possible (every day if you can), the minimum should be 45mins. On days when you run, you can combine walking or resistance training with it (minimum 20 mins for both running and resistance workouts).
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
Love,
Diana
xx
After we’ve achieved our slim thighs from lots of power walking and strength training, what is the maintenance workout? Do I still have to follow the plan of working out 6 days a week with daily 45 min power walking?
Hi lovely,
I’m so happy to hear you’ve achieved your goals! :)
Yes, I recommend doing another round of the Program for even better results or maintenance.
Of course, if you feel fit enough you can add some ankle weights, gliding discs and resistance bands (if you haven’t already).
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get personalized fitness and nutrition advice.
There are 31 full length workout videos that can help you add some variety to your workout routine.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club.
Love,
Diana
xx
And yes should I be doing cycling or not ?
Kindly explain
Please Rachael
For more helpful info about what exercises to avoid, please have a read of this blog post:
https://www.rachaelattard.com/cycling-dancing-barre-make-legs-bigger/
Love,
Diana
xx
Hi Rachael
Am really really confused about everything
I have heavy thighs and I am 5’3
So should i be walking or jogging to have slim legs
I am really tired of looking at my heavy thighs
Please help me out
Please
Hi lovely,
For your body type it’s best if you power walk as much as you can. It’s proven to be even better for slimming down than running.
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
Love,
Diana
xx
Hello, I have some concerns about losing my shape in the process of leaning out my legs. I want to keep my butt and still ditch the muscly thighs, can this work? If so should I be changing up the excercises I do?
Hi lovely,
This only happens if you start losing fat and you can’t control which body part will keep it.
That’s why there are resistance workouts for the glutes, to burn fat and increase muscle mass there.
There are extra booty workouts in the Lean Legs program that can help you get a perkier butt and you get to slim down your legs at the same time! :)
You can find out more about the Lean Legs Program here:
https://www.rachaelattard.com/lean-legs-program/
Love,
Diana
xx
Hello, thanks for this post! I noticed you say “here is an example of light resistance training you can do” but there’s no link or workout attatched.
Hi lovely,
Thanks for your feedback, here`s the link!
Xx
Hey Rachael, I live at the top of my 4-floor apartment without an elevator so I’ve been walking up and down the stairs for years. I’ve got pretty bulky legs but a normal body. Any tips on how to slim those legs?? Thanks a bunch:)
Hi lovely,
I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.
I would love to help :) So that’s why I have created my eBook and the Lean Legs Club, where I’m available to answer ALL of your questions.
If you’re interested in joining, I’d be happy to answer all your questions. Here is the link.
Love Rachael xx
PS please check out my blog post on how to slim muscular legs xx
Hey Rachael,
I was wondering what are your views on intermittent fasting for someone with the endomorph body type, while still following your recommendation of a lower carb diet?
Regarding cardio whether it be running or power walk do you recommend doing any incline? I’ve been doing it with just a very slight incline of 1.5 because I read that it is needed if you’re running/walking on a treadmill to “simulate” conditions with walking outdoors.
Thanks so much, hope to hear back from you soon. I totally love your site, its very informative and beyond helpful.
Hi lovely, I’m not too experienced in intermittent fasting. But I definitely know that it can work – I would give it a try if you’re interested and just see how your body responds. You can do a very slight incline as you mentioned. The only thing is if you get shin splints easily, I would keep the incline at 0% xx
I am wondering why in the Flat Stomach workout outline it says resistance training should be lifting heavy/at 70%, but for the Skinny Legs it’s low weight or body weight?
Hi lovely, heavy weight lifting is the best type of exercise for getting a flat stomach, but it will also make your legs bigger. If you don’t care about having bigger legs and your priority is a flat stomach, I would do heavy lifting. But if you want to tone up without making your legs bigger, I would do the low weight or body weight xx
Hi Rachel,
How do I incorporate all of these in 6 days?
“Resistance training 3 times per week.
At least 20 minutes of power walking after every resistance training session (to burn more fat)
2-3 days of high-intensity cardio only (preferably running)
Power walking at least 5 days per week (for at least 45 minutes each)”
Plus I have a 9 to 6 job, I am a classic endo-mesomorph with PCOS and slightly heavier on the lower side. Can you please give me a rough workout plan please on the above mentioned exercises as to which day should I do what.
Hi lovely, that’s why I have my eBook :) I would definitely check it out if you want a full program. I wish you all the best! xx
Hey Rachel, thank you so much for this super informative post of yours. Just wanna ask, is there a way to get slim waist without getting like manly stomach? I’m an endomorph with “x” hour glass body shape. Thanks!
Hi lovely, I think if you just do the lighter style of resistance training rather than the heavy lifting, you will get more of a feminine looking defined stomach. Good luck! xx
What was the full body lighter resistance training session that you can do?
Hi lovely, have a look at the free workouts on my blog for some examples :) xx
Just for more of a background, i am a female and endomorph body type, 28 and 5ft 2 look forward to hearing from you :)
Would I be right in thinking – short legs are generally chubby.
Hi lovely, I think this is usually the case, but not always. I have a few shorter friends who also have small legs :) xx
Hello
i am finding it very hard as an active young girl of 17 to slim down. unfortunately i am this shape, but one thing i am confused about it that i use to be like a pin, and would have been the tiniest shape. however this is when i went on a diet (i was about 13) and cut down my calorie intake and got skinnier. as the years went by, i use to be about 52 and now am about 62. i get very depressed and with a large family find it so hard. i go to school and i dont know whether i should be eating a lunch and everything because recently been so disgusted that i would skip lunch etc but find that i would eat more later. also, my arms hold a lot of fat…very embarrassing. it seems that the more i try and get skinny the more fatter i get!
Sorry about this looooong comment….but i would be so appreciative if you replied.
Thanks soooo sooooo much xxxxxoooo
Muriel
Hi lovely, I’m sorry to hear that you’re struggling. Please know that your body will continue to change as you get older (and usually for the better! I know mind did). I would try not to skip meals because as you said, you will end up eating more later. So it’s better to just eat consistently and try to eat healthy. You can probably start exercising by doing some walking and body weight exercises. I really wish you all the best! xx
Hey Rachel! I am not sure what body type I am. I’m a former dancer. 5’5, 132 lbs, and 16% body fat. I have a fairly slim upper body, but it seems like my legs are just getting bigger regardless of what I do! What should I do? I currently run 3 miles 4-5 days a week, kickboxing, some at home Pilates. I’ve stopped weight training completely, except for 5 lb ankle weights. I eat on a macro (45% protein, 35% fat, 30% carbs) and am concerned about altering it because I’m both a Type 1 Diabetic, & have PCOS. What should I do for exercise? Am I an endomorph? And do you eat clean in your macro or use IIFIYM? Thank you SO MUCH!
Hi Becca, I think you sound more like the mesomorph body type. Stopping the weight training will help slim down your legs but it will take time. I honestly don’t know much about diet for Type 1 Diabetes and PCOS so I would definitely see a doctor or naturopath for that. Exercise wise, it sounds like you’re doing great at the moment so just to avoid overusing your quads and leg muscles. I don’t really follow macros or IIFYM at the moment. I have counted calories in the past so I have a good idea on what I should be eating. But I’m pretty flexible! xx
Hi Rachal, thank you so much for your posts. They helped me a lot. Can I ask you some questions? Considering my self as an endomorph, I want to lose more fat by running. But I tried running for 5 kms (36 minutes of running) before and noticed my whole body got much bulkier especially on my calves and thighs. Maybe it was also because I didn’t care enough about dieting back then. Nevertheless I then stopped running and started walking because the most important goal to me is reducing calf size (my calves sored most while running no matter how many different running techniques I tried, so I was afraid that running caused muscle gain in my calves). I did look slimmer, but it has been 2 months since I started walking without any running and I haven’t seen much of a change in my thigh fat. Should I start running again, and if yes, long distance or HIIT like you said, and how often should I run? Thanks a thousand times, Rachael!
Hi lovely! If you are an endomorph and noticed your legs getting bigger from running, I would avoid running for now (have a read of this blog post on why running might make your legs bigger). To get results from walking, you need to do a lot of it. So I would continue with the walking and also make sure your diet is good! If you have been eating well and have been consistent with your workouts but still haven’t noticed any change, there could be something else going on in your body. Please have a read of this blog post if that’s the case! xx
Hi Rachael, I’m so glad that I found your blog. Your writing is really straight foward and informative, I’ve been diving into your blog for a while now and even happier for having your recommendation about walking for smaller thighs as it’s my favorite workout. It seems like I’m endomorph type which I just found out few weeks ago after years of trying variety diets and workouts. None of them seems to help smaller my thighs, so I guess it’s the genetic matter and I should probably give up the idea of getting VS model’s thighs some day.
Anyway, I’ve been jumping rope every 4-5 days per week. May I ask if it would make my thighs even bigger? What if I jump rope first for about 20 mins and do 20 mins of power walking afterward? I really appreciate your reply and please keep up your great work.
Hi lovely! Thank you :) I did write a blog post that covered jump rope and a few different types of exercises and how they affect your thighs so please have a read of that :) While jump roping is great cardio (and burns lots of calories), it won’t really slim down your legs. It could bulk up your calves, and maybe your thighs. I think a little would be OK but I wouldn’t do too much of it xx
Hi!
I’d like to know your opinion on what you think i should do if i’ve been “diagnosed” as an ecto-endomorph by doctors TWICE. Literally i had 2 anthropometries done (1 at 16 and the other one at 19) and in both, the highest score went to ectomorph, the 2nd highest to endomorph and the third and last one to mesomorph.
Do you think i should follow ectomorph or endomorph guidelines?
Hi Florencia, that is very unusual! In that case, I would follow the endomorph guidelines, which are more cautious for bulking xx
Hi Rachel,
With my new job I have just started walking to and from work each day which is about 35 mins each way( 5 days a week) am doing over 10,000 steps on these days as well as 3 – 4 x Reformer Pilates classes a week. Do you think that is okay? Find it hard to motivate myself to do any other forms of cardio other than walking!
Hi Taylah, yes this is great! Keep doing what you’re doing :) xx
I am an endo-mesomorph and LOVE that someone finally address the fact that some women CAN indeed build bulky muscle. I’ve wanted thinner (not just leaner) legs my whole life…
But what about the butt/ glutes. I actually am one of those endo-mesomorph ladies who carries her weight more in the thighs and inner thighs than the bottom–and even though I’d love to have thinner legs, I don’t want to lose my squat-booty!
Hi lovely! You can still do other butt exercises to help you keep your perky butt. Your butt may decrease a little if you stop squats but you can definitely still target your butt with other workouts instead :) xx
I think I read somewhere that you updated your ebook,is it true? Does it have different exercises? I have one already (endomorph),should I upgrade?
Hi lovely, I did upgrade it :) I sent an email out to everyone who had already bought it with the new eBook (for free). I will send you an email directly xx
Hi again, I tried to email you but it said the email address was incorrect. Can you please email me? :) xx
Nope,I haven’t seen it in my mail yet,but my sister was the one who bought the ebook and she hasn’t received it either.Please send to:athenaejuliet@hotmail.com
Thanks
I just emailed you hun xx
Hi Rachel,
I just found your website and am very excited. I’m not sure if I’m a mesomorph or an endomorph but I’m thinking endomorph. I’m 5’5″ and about 160 lbs. I’ve been trying to loose weight for a while now but keep getting discouraged because I’m just so confused about what approach is best for my body. I was skinny before I started college 2 years ago. I wanted a butt really bad so I started following this 30 Day Butt transformation workout plan that had me lifting pretty heavy and intensively, but only lower body. I was also drinking protein shakes. I began to notice my thighs were getting huge so I stopped, but it was already too late. Now I have large thighs and out of nowhere my shoulders popped out too. I’m very self conscious about this now because my shoulders and arms are very broad and manly. After I stopped lifting my schedule became very busy and I stopped working out altogether for a number of months, this made me gain a lot of weight very quickly because I was still eating the same amount. Now I have all that fat on top of all that muscle which makes me look huge. I’m not sure how to approach exercise now because I read that the best way to loose weight is by training your muscles but I’m already so muscular and seem to gain muscle and bulk up very easily. PLEASE HELP!
Hi lovely, I’m so sorry to hear about this! But you can definitely lose weight, slim down your muscles and get back to feeling great so just know that you CAN do it. You just need to do the right type of exercise. Obviously you have identified that you were eating too much for your activity level so the first thing you need to do is to reduce your food intake and I would also try to reduce sugar and carbs (especially if you are endomorph). And then I would do some cardio (running and walking) and do some of the workouts on my blog (or my eBook) as these will help you work your muscles and stay toned without making you bulky. Good luck! xx
Hi Rachael,
Thank you so much for your blog posts and your skinny leg series. I wanted to ask, why is walking better than slow running? And wouldn’t high intensity cardio build muscles? Sorry for the questions, it’s because I have bulky legs and I really hate them and I don’t want to do anything that will cause them to be any bulkier than they already are. Thank you so much!
Hi Emmeline, you’re welcome! First of all, yes high intensity cardio does build a small amount of muscle (not as much as weights though). So if you already have really bulky legs then I would suggest you avoid running for now. Well walking is actually better for slimming down your legs than slow jogging. Slow jogging is similar to running in the way your body moves so will still build some muscle but without getting the benefits of high intensity cardio, such as increased fitness and burning LOTS of calories. So it’s better to do either walking or running, not slow jogging xx
Hi Rachel,
I’m trying to purchase your ebook however it doesn’t ask me to select the endomorph book on the first page prior to paying?
Thanks
Hi lovely! After you buy the eBook, you will receive an email from me and then you’ll be able to choose your body type and download the correct eBook :) xx
Hi Racheal! after reading all this I’ve had the same told to me too. The usual weights hiit to lose fat from the legs and hips. Only to bulk up and add more inches to the leg and still have the same fat. Was considering to go jogging again like I use to for 30 mins at a moderate pace everyday but that just made me have the look of being slim but still have the fat and soft. If I go walking everyday in the morning at a moderate pace and then I’m evening 2 eves hiit sprint and one or 2 days resistance will that help. As am just confused to what u mean with run jog walk. When should I do it. Thanks x
Hi Nas, I think it sounds like you are on the right track! That’s a good plan. The only change I would make is to just do 1 HIT sprint per week and the other run can be steady state. Good luck! xx
Hi Rachael! You’re website is amazing. I came across it about a week ago and can’t stop reading it.
I started HIIT training about 2 months ago at the gym and within a week I noticed my thighs getting bigger. I lost inches off my hips but my jeans were getting tight! I continued because overall I saw the inches coming off (although the scale was going up). About 2 weeks ago I finally stopped because I began to look bulky all over – definitely not the look I want.
I’m 5’1, 32 years old and I’m pretty sure I’m between a mesomorph and endomorph. In the past it’s been easy for me to lose weight doing low carb but after having my 2nd baby – I can’t lose it for the life of me.
I want to purchase your ebook. I’m wondering if it will also help reduce a csection tummy and if I’ll ever be able to have flat and toned abs after 2 csections.
Hi Bee, if I’m being honest, I’m not an expert about post pregnancy. But I definitely think you can get flat and toned abs after 2 c-sections – it just might take you a bit longer than in the past! I still think HIIT is great but there are certain types of exercises to do and avoid to prevent your legs getting bulky. Anyway if you have any other questions, please feel free to ask! :) xxx
Hi Rachel! I started your program for endomorphs about 2 weeks ago and my thighs are bigger. I walked a lot before, but endurance jogging is new for me. Is this normal water retention? If so, when will it go away? Thanks!!
Hi Anna, oh I’m so sorry to hear this! I will send you an email right now to discuss further xx
Hi Rachael, I’m an endomorph but extremely petite as in like I’m 5’0 tall lol. I started a low carb and high protein and medium fat diet. I stayed to walk around 13 miles a day because of school and since I work in a hospital as well. I don’t have any time to go to the gym since my schedule is pretty full already. Would the 13 mile walk done a daily basis make my thighs smaller?
Hi Diana, WOW that is a lot of walking! Good for you girl. Yes that will definitely make your thighs smaller. And if you’re good with your diet too, you will get results. Your macros are good for an endomorph body type, but just make sure you’re eating the right amount of calories too. Good luck! xx
Hi Rachael,
I really want to slim down my legs and thighs, what is the best thing to do and what should I be eating. I am also a vegetarian.
Hi Olive, try to eat as much protein and healthy fats as you can. Have a read of this blog post on how to get enough protein as a vegan, which will have some healthy tips. And also make sure you’re doing lots of walking to slim down your legs, and avoiding any heavy resistance training xx
Hello Rachael, I have been devouring all the details in your blog which is very different from anything I have really read before. I am age 45, endo/meso at 160cm and now at 60kg with heavy thighs and knees. Had bad liposuction 20 yrs ago which left me with the same size thighs (24 inch) but a LOT more cellulite, dents and rippling. I used to do a lot of cardio classes, jogging, walking and cycling (bike made my thighs huge) then I picked up weights and loved the strength and tone so I kept going heavier. In 2005-07 I did crossfit, stopped any kind of cardio with positive changes but the thighs remained massive and fatty. I have had a 4-pack most of my adult life, 25 inch waist and 24 inch flabby fatty thighs that never looked muscular. Everything I have read and been told is to avoid cardio especially steady state cardio. It also seems to be too time consuming. I do realize that if I want slim legs like a marathoner then I would need to train as such. Kind of obvious isn’t it? At this age though I now have joint issues, probably hip bursitis (cannot walk more than a hour without flare up) as well as time and Canadian weather constraints. So I did some research and bought a rebounder. What are your thoughts of using a rebounder for weight loss and reduction of thighs? I stopped lower body weight training over a year ago and just walk as well as light jog once in a while. All I’ve ever wanted was thinner thighs and nothing, not even liposuction has helped…
Hi Gia, I’m sorry to hear that you haven’t been getting the results in your legs. You’re right in that cardio is the best for slimming down your legs. Walking is actually the most effective thing but you do need to do a lot of it. I know being in Canada must be hard but when you get some better weather, I would definitely try to walk for an hour (or just do what you can) at least 5 times per week. The more walking you can do, the better your results. Also my nana has hip bursitis, and she has been getting some injection which has helped (I forget what it’s called, but they use her own plasma). In terms of the rebounder, I don’t think this will necessarily slim down your thighs. Jumping will probably help you lose weight all over, but may actually make your legs bigger. You can give it a go though and it might give you great results! But nothing will be as good as walking xx
Hi Rachel,
I’m a bit confused with my body type. The upper half of my body is an ectomorph, but the lower half of my body is an endomorph. Which nutrition and exercise plan do you think I should follow?
Hi Tara, that does sound a bit confusing! I would actually follow the mesomorph guidelines then :) xx
Do you have any suggestions for at-home cardio for those of us who love your blog in Canada, where it’s cold and icy and rainy and freezing most of the year? (hard to get out for walks) I don’t really want to invest in a treadmill or a gym membership. Would a low-intensity dance cardio (no bouncing) have a similar effect as walking? grapevines, step touches, traditional dance aerobics moves, but no bounce? Your blog is awesome. Thank you.
Hi Lauren. Oh I’m jealous – Canada is sooo beautiful! But yes I understand your issues with the cold! I think dance cardio with grapevines etc would work and you would get results, but I don’t think anything would work as well as walking. Hmm I’m trying to have a think. I guess dancing would probably be your best alternative that you could do at home inside. Another thing I love doing at home is watching a boxing DVD! It’s not really for your legs, but helps you tone up really fast and burns LOTS of calories xx
Thank you Rachel, you’re so sweet, we’re equally jealous of you in Australia, with your warm weather and gorgeous beaches. Well, I guess I’ll have to try and sneak in as much walking as possible, even if it’s just walking round and round the house! Thank you for your great blog.
Help!!! I am thirteen years of age, with a mostly ectomorph body but with exception of endomorph hips. I am very self conscious, and going crazy trying to find the answer to helping slim down my hips. I am only thirteen so no weights or something that involves going out to the gym.
Hi Grace, first of all, please know that you are still very young and your body is developing and will continue to change for at least the next 3 years. I personally wish I had hips (you may appreciate it more when you’re older). It may be genetic and is your bone structure so might not be something that you can change. But if it’s excess fat, the best thing to do would be eating healthy (try to minimise sugar) and doing some type of exercise 5 times per week. It can be anything that gets you moving, you don’t need to go to the gym. You can go for walks or runs, play sport, dance, or do little circuits at home like this. But try not to stress out about it hun! xx
Hello! I’ve just recently been interested in getting slimmer legs and after some research I was fortunate enough to come across your blog. So, as far as exercising goes I have been participating on a swim team for the last year, but I still haven’t seen much results in getting smaller legs. Now, I continue to swim, but I have also committed myself in running/walking/jogging on a treadmill for at least 3 miles. My first question how can I improve my regimen to see changes in getting thinner legs. Second, what are HIIT sprints? Thanks in advance! I really like what you do in your community.
Hi lovely, swimming is a great exercise for cardio fitness so definitely continue with that. To slim down your legs, you really need to do as much walking as you can manage. I would walk every day if you can, and then 2 times per week do a run, and once per week you can do the HIIT sprints. Check out this blog post for some more info on how to do the HIIT sprints properly so that it will slim down your legs and not bulk them up. Good luck! xx
Hi I’ve been doing your hiit sprints that u recommended and it’s amazing for slimming my thighs aswell as power walking and liss running.can u recommend any other forms of cardio to slim down my legs I’m thinking of using the step mill in the gym?
Hi Ann, that’s great to know! :) I would avoid the step machine as this will actually build muscle and cause you to bulk. Just keep on doing what you’re doing and keep doing lots of power walking :) xx
Hi…I do spinning sessions 3 times a week 45 mins per sessions. In between these days I do weight training. But my weight loss is very slow as I have an endomorph body plus I suffer from hypothyroidism and pcos..specially after giving birth to my son. Can I make any changes to my workout to enhance my weight loss if so how ?
Hi hun, I assume you’re getting treatment for hypothyroidism and PCOS – both of these things will significantly affect your ability to lose weight so this is really key for you. As an endomorph body type, heavy exercises such as weight lifting (and sometimes spin class) can cause you to build up too much muscle. I would perhaps just do spin class 1-2 times per week, and the other 1-2 times I would do running/walking instead. Both spin class and running are great cardio as they burn lots of calories, but running won’t build as much muscle as spinning will. With the weight training, I would try more HIIT and lighter resistance training. Also, with thyroid issues, there are certain foods you should avoid as they inflame your thyroid (broccoli, kale, etc) so I would talk to your doctor about what foods to focus on and avoid to help you recover as quick as you can. Good luck! xx
Hello! I’m 18 years old now. I’m really short about 5’1″ and I have fat bulky thighs and calves which makes me look shorter. I used to jog and walk a lot but nothing changed. Can I ever get those Victoria Secret model legs? Please help!
Hi Jenny, unfortunately no one will look like them unless you have the same height and body type. BUT you can definitely lean out your legs with cardio and a good diet. You just need to be consistent with it, eat healthy and stick to a plan and you will get the results! It will probably take time, especially if you are the endomorph body type, but definitely not impossible. Good luck! xx
I’ve read over everything you’ve suggested, and I am going to have a 9-month exercise and diet plan. Would that be fine?
Hi Rachael,
So I am 15 years old, and I am 5’2″. I weigh 125 lbs. and I have trouble finding out what body type I am. My shoulders are wider than my hips and my lower torso is larger than my upper torso. I want to lose weight, but more than ANYTHING, I always wanted skinny calves. My calves feel squishy but at the same time I don’t like the shape because of the muscle. I am so lost and I don’t know how to effectively get lean legs. What should I do?
Hi Jane, it sounds like you are most likely the endomorph, but you could be a combination between endomorph and mesomorph. I have just written a blog post on how to slim calves so have a read of that hun. It should tell you what you need to know! And overall to lose weight and lean out your legs, I recommend doing this type of cardio and this style of resistance training xx
Hello! Sorry I am asking so many questions, but when I read your how to slim calves article, I read that genetics play a part. I kinda got scared when I read that. How do I know if it is caused by genetics or not? Will I not be able to lose weight there? Oh! By the way, you’re really pretty and your website has been such a great help for me! Thank you so much! :)
Oh, and I forgot to mention this in the previous comment, but is it impossible to reshape your legs? What must I do to elongate my muscles and decrease them? I know that running will burn off the fat so I am not concerned about the fatty part, but the muscles really scare me. I am trying to lose weight overall, from 125 to 110. I am sort of losing hope of my calves because I am an endomorph or like you said mesomorph/endomorph, and I am worried that I can never get it skinny. I saw pictures of my fifth grade self, and I was wearing skinny jeans. My legs looked considerably straight and it was skinny. But then again, my dad has thick legs and I am worried if genetics plays a role on my part. Sorry that this is lengthy, but I feel that you are the most reliable and helpful person as of right now. I am really losing motivation and I need your help. Thank you so much and may God bless your beautiful soul!
Hi Rachael..
M really sry to ask you so much of questions.
But m in trouble plz help me..
Nowadays m busy and its hard for me to workout consistently early in the morning at 6.30 or late!
I have a complex of checking my thighs every day :-P cz m tensed.
Plz Rachael tell me something that I can do to make my thighs smaller.
Its been 4 years since m working out but my thighs I haven’t got that small yet the one I wanted and m tired of this dieting and exercising without gaining any result and then again m scared too that i would gain fat in my thighs again as m inconsistent.
If I do steady state cardio in evening will it burn the same amount of calories as in the morning??
My work is to sit for 3 hours in one place then I alwz make sure to move more and more.
Kindly help me out some how plz <3
Hi Megha, no worries at all! Being inconsistent is actually really delaying your progress – you won’t make any progress if you’re not consistent so try to work on that :) As I mentioned, running and walking is really the key to making your thighs smaller so I would do this! And steady state cardio will burn the same amount of calories in the morning as it will in the evening xx
Hi Rachael,
Is interval training on the elliptical good for slimming down and how often would you suggest I do that versus running?
Hi Niki, no the elliptical is not as good as running for slimming down your legs. But it is still cardio and is a good workout. I would do running rather than the elliptical and it will get you better results, but it’s a personal preference too! You need to do what you enjoy xx
Hello Rachel
First, I want to thank you for your engagement with your followers. This was very helpful and honestly I feel more connected and trusty. After reading your blogs, I requested your book for Xmas :D
Anyhow, I have a very concerning question which I wasn’t able to find through your blog nor research.
I am THE perfect example of Endomorph body, where i have a very skinny upper body ( sometimes my rib cage would show when I lose lost of weight) and a very fat legs down to my “kankles”. It’s genetic though, I cannot complain much.
Recently I started doing lost of HIIT and Cross-fit. I like the energy I am gaining and the straight I was able to build. But, what I noticed is that my legs ( esp hips area) are bulking, while my gluts are sagging.
My lower body shape is becoming more and more wider. I don’t understand why?!
I tried lunges and squats and stair master and it seem like its bulking. I am not sure where I am going wrong?
I am trying to do cardio but I haven’t really commit to much cardio that cross fit routines. I feel like Crossfit routines has cardio? no?Also I do spend 20 mins of cardio at least before doing ay Crossfit or HIIT.
I seriously do not understand why my legs are gutting wider and my gluts are sagging.
I used to love my shape, now I feel more depressed about it. I actually have dreams from so much thinking that ppl point at me and say “Chubby legs”!
Your reply is appreciated.
Thanks
Nora
Hi Nora, thank you for your lovely words! And I’m so sorry to hear that you are depressed about your shape. Try not to get too down about it hun because it is totally fixable! Crossfit, HIIT, stair master, squats and lunges will ALL make your legs more muscular and bigger so this is the reason. They are all great exercises and have many benefits, but unfortunately they do make your legs bigger. I did crossfit for a while and my legs have never been that big! To make your legs smaller again, I would advise to stop these type of exercises and focus more on running, walking and lighter resistance exercises such as these. Losing the muscle will take a lot of time so you will need to be patient and stick at it! Good luck xx
Hi Rachael,
Thanks for the info ?
Just to clarify the workout schedule, would it be say…
Monday -resistance / followed by power walk
Tuesday – high intensity cardio
Wednesday – resistance / followed by power walk
Thursday – high intensity cardio
Friday resistance / followed by power walk
Saturday – high intensity cardio
Sunday – rest
Would you just start every day with a 45 minute power walk as well as these? Also how long should the resistance sessions be?
Since reading your post I have been doing about half an hour resistance followed by a 20-45min power walk 3x per week and every other morning a 1 hour fasted power walk. Should I be walking first thing on resistance days also and adding in the high intensity cardio on non resistance days?
Just seems like a lot of exercise to try and squeeze into one day, but if I need to do it this way I will, just wanted to make sure I was understanding it correctly. I’m desperately trying to lose 5kg I gained on a holiday. I currently almost 63kg and 169cm with long limbs/torso so I’m thinking I’m a mixture of endo/meso… My unlimited goal is to be around 56 but previously after following an exercise guide for 9 months I plateaued at just under 58kg…
Thanks so much ?
Hi Mary,
Yes that would be a good workout program. I try to walk every morning, but you don’t necessarily need to do this. You can just do some walking after your resistance session or run. If you sit down all day at work though, it would be good to add in some morning walks. I sit down a lot so if I only do a resistance session and no morning walk, I think I would struggle to even reach 1000 steps! But if you are very active during the day, you probably don’t need the extra walk. Your current program sounds good. I would probably add in at least 2 runs per week and either sub out the walks for these runs, or you could do them both if you can fit it in xx
Hi Rachael!
I’m wondering if this exercise would show any bulk on the back and inner parts of my calves. I dance hip hop for about 30 minutes 4-5 times a day, as well as do small jogs ranging from 1/2 a mile to 2 miles during p.e. As for my diet, I mainly drink water and have a calorie intake of about 1200, which I read was fine for my height and weight. Thank you!
Hi Melissa, calves are a difficult one as they don’t tend to store a lot of fat so the size is mostly due to muscle and genetics. Hip hop could make your calves bigger as you are jumping up and down a lot, and jogging does use your calves too. So possibly both of these things could contribute xx
Are there any exercises you can recommend that wouldn’t make them any larger, or even shrink them, if possible? :)
Hi Melissa, have a read of these blog posts here and here for some workout ideas :) xx
Oh and I forgot to mention, have a read of this blog post for how to shrink them!
I have a question. So I am quite muscular and my body type is close to an endomorph. I’ve been trying to slim down my legs for the longest time and I don’t feel them becoming slimmer. I eat rather healthy and I exercise about 6 times a week. I do toning exercises 3-4 times a week and I do cardio about 5 times a week. For some reason, I feel that I am gaining weight. I don’t know what I’m doing wrong. I’m 5ft 2 in and I weight about 138lbs. I’m trying to slim down my bulky muscle, but I have no idea what I’m doing wrong. Please help. Thanks!
Hi Erika, I’m sorry to hear this! It sounds like you’re putting in the effort, so I’m sure a few minor tweaks and you’ll get the results. First of all, if you’re gaining weight, it might be due to the fact that you are eating too much food for your body – even if it’s healthy, if you eat too much, you’ll gain weight (read more about this here). I’m not sure what type of toning exercises you’re doing, but heavy lifting, lots of HIIT or leg exercises can cause unwanted bulky muscle (especially for your endomorph body type). I would stick with the cardio, but keep your resistance circuits lighter (light weight, resistance bands or body weight only, and high rep) and try to avoid too many leg exercises. I hope that helps! Good luck xx
Hi there,
thank you for all the information it was really helpful! I just have a few concerns.
I currently study full time and i am sitting down for the majority of the day which means i am not burning calories.
I don’t have time to break up my exercising between morning and night and i like to get it done all in one day.
I currently have been doing body attack 4 times a week and body pump on the other days. I always try to walk on the treadmill after these classes but usually don’t have the time to dedicate more than an hour into one day.
You suggested 3 resistant, 3 cardio and 5 big walks. There is no way i could fit this all into my weekly schedule! However I have one month until my sisters wedding and really want to lose weight on my legs :( My upper body is a size 8-10 and my legs are a 12-14 and it is so annoying!
If i was to do a kayla workout as my ‘resistant’ and then do a half an hour power walk would this be combining both the resistant and power walk together?
Also what are your thoughts on oats? I find i put on weight straight away eating high carb meals but everyone seems to love them! I really want to shed 8 kg fast but in the healthiest way possible! if you could email me to reply that would be great <3
Hi Angie, thanks for your comment. I will email you a reply now :) xx
Hi Rachael. Thanks so much for this info. My only problem is with the carbs and eating them first thing in the morning or an hour before my workout. What if I only have the time to do my workouts in the afternoon. Will that still help me lose the weight I want to lose. And I’m not a big eater as well, but people tell me I need to eat the recommended amount of calories to lose weight, but I’m so afraid to eat more because I do have a desk job and the only time I can workout is in the evenings when I get home, but I also don’t work out as much either unless I have the time. Please, I need your help. and I’m trying to lose weight for a wedding in December. I can tell I’ve lose some inches but not really in the pounds.
Hi Jennifer, working out in the afternoon is completely fine :) The best time to eat carbs is actually AFTER a workout, so you can eat carbs after your workout in the afternoon or evening. If you severely under eat, then you might need to eat more. If this is the case, I would increase your calories very slowly because if you do it too quickly you will gain weight. So for example, this week, just eat one extra piece of fruit each day. Then next week, add something else, etc. If you don’t under eat, then you don’t need to eat more.. xx
Thank you for the reply! :) Let me just tell you what my week looks like.
Monday through Friday at work I have my morning 10 oz coffee. I need to drink more water and that’s one of my problems is that I don’t drink enough water cause I just don’t like it, lol :) but after my coffee I’m pretty good til about lunch time, I have one grapefruit drizzled with honey and that’s the only way i’ll eat it that way. then around 1 or 2 I’ll have another grapefruit. I get off from work and make it home til about 6 and i’ll have light meal like a salad or something then i’ll go stroll my daughter around maybe a mile or two a day. i’ll jog some and then i’ll walk some. I’m planning on doing strength training as well. Then on the weekends sometimes i’ll have eggs and toast for breakfast and i’ll eat something for lunch or dinner. and here lately I’ve been trying to watch what I eat on the weekends but sometimes it’s hard. but I make up for it come Monday through Friday again with the same thing as before. Friends can tell I’m losing weight but the scale always discourages me.
Hi Rachel,
Thank you for your site, it’s really comprehensive!
I have a question that’s a little personal, so it would be really great if you could answer by email.
I’ve struggled with under-eating and over-exercising in the past, eating less than 1200 calories and performing intense exercise almost daily. I’m 5’3 and my weight has fluctuated between 108 and 128.
Now that I’m trying to recover, I put on weight very easily, since I probably damaged my metabolism. I understand that this takes time to recover, but now most of the weight goes to my thighs and butt.
Do you have any suggestions for how to safely tone up without restricting diet or exercising very intensely?
Thank you!
Hi Meg, I’m glad you like my blog :) I will reply to you via email xx
Hi Rachel,
Your website is a God sent to me!!! Totally loving it!!
So I’ve been trying to drop 7kg but it hasn’t been happening. I recently started lifting and clearly focusing on the lower body too much never helped me at all! My stomach has gotten flatter and upper body more defined, bum rounder but thighs still huge and very flabby on the inner part.
I would love to wear shorts in October from 28th as I’m getting married and having a destination wedding.
I’m 5’9 3/4 and weight 87kg , female and carry most weight in my legs.m snd endormoroh. I’ve lost my curves at my hips since losing weight :( is it possible to get it back?
Here are my goals I hope to reach by October 28th
– reduce body fat percentage
– reduce flab on inner thighs and slim down legs
– reduce inches on waist ( please suggest how)
– curvy hips with slum thighs
– drop 8kg
Here is a workout plan I plan on doing :
Monday
Strength training – total body
Stationary Bike 30-45mins
Tuesday
Cardio -: insanity max 30 + elliptical 20mins
Wednesday
Strength – upper body / cardio
45 mins treadmill
Thursday
Cardio- insanity max 30 + elliptical 20
Friday
Strength – lower body
Treadmill fast pace 45mins
Saturday
Strength – Upper body
45mins run/jog/walk OR 20mins elliptical
In addition to this. I Am carb cycling.
Please let me know what you think nad if I should add anything. I would love to reach my goal by October. Thanks xx
Hi lovely, I will email you directly with a response xx
Hey Rachel this is literally the best fitness and nutrition site. Think I’ve come to the conclusion I’m ectomorph/mesomorph I’m bottom heavy carry fat on my lower body but am quite muscular too. When it comes to the 45 min walks a day and doing 20 mins after weight training should the 20 mins be on top of the 45 mins? So far I’ve done 30 mins fasted power walking and then after my weight training I did 20 mins which I included as part of my 45 mins. On cardio days I do 45 mins power walking on top of 30 mins cardio. Thanks Lianne xxx
Hi Lianne, wow thank you so much! :) Well it really depends on you – the more power walking you do, the better. Sometimes if I’ve already done a big walk in the morning, I won’t do anymore and won’t do the 20 minutes after a circuit. On cardio days, sometimes I do the walk in the morning and sometimes I’ll just do a run and walk later in the day. I usually just try to do at least 10km per day (walking and running combined). And I prefer to do a bigger walk in the morning because it helps me stay on track during the day :) xx
Hi Rachel,
Loving your site! I’m petite with a small bone structure – ectomorph upper body and an endomorph lower body with most weight gained in hips/butt/thighs (5’3″ 115-117lb when I eat what I want, 105-107lbs when I watch what I eat). I’m pretty active doing some type of exercise 4-6 days a week (plyometrics 2x for 30 minutes, weights 2x for 30 minutes, cardio 2x for 60 minutes and hot yoga 2x for 60-75 minutes). Would you suggest rollerblading twice a week for 60 minutes as an alternative to running on a flat surface? Also would you advise power walking on a step incline one day a week (10% for example)?
Hi Rachel!
That’s really a nice post that you’ve shared.
I have question.
I do your interval running program (2 min run & 1 min rest) for 8 rounds and then I do hiit for 30-40 min(includes squats and lunges most of the times) and then 20 mins of power walk.
This routine is for three times a week.
Tue Thurs sat I prefer to walk 45 mins with pilates or low impact exercises.
Calories I take every day is 1200-1300 with lots of water.
And i don’t do gym.
So will this routine help me to get slim thighs??
Plz help.
Hi Megha,
I recommend doing this type of interval running once per week and steady state cardio 1-2 times per week. You could keep the HIIT but I would just be careful with it and make sure you’re not developing too much muscle for your liking (it will be build muscle). Pilates and low impact exercises are great, and the more walking you can do, the better! xx
Thnk u so much racheal!
One more question plz..
Jump rope for long duration will help me to have leans legs?
As I am inconsistent with my workouts nowadays because of my busy schedule but I alwz make sure to do jump rope in evening at home itself (7.30-8.30) or walk for an hour!
And if I do jump rope for 20 min on empty stomach in morning alternatively and your recommended hiit alternatively.
Would I be able to lose some inch off my thighs?
Because my thighs are taking so much time to shed after doing everything!!!
It is so depressing!!
Plz help plz
Hi Megha, walking would be better than jump roping to help you lean out your legs. So I would do walking instead if you can! Yes doing some HIIT and jump rope will help you lose weight. But walking and running is really the key to helping you lean out your thighs xx
And yes plz Rachael suggest me a way to lose two inch off my thighs in one month..
Plz plzzzzz
Hi, I’m just wondering what body type I am out of, mesomorphs and an endomorph, I am only 15 years old and haven’t had my growth spurt just yet so, i know it would be hard to determine how long my legs will get. I want to have skinny legs but I have a feeling I build muscle quickly on my legs and I don’t want them bulky. I am active and eat healthy but I want skinnier legs! please help me!!! I have started to workout everyday, try to run/walk 14k everyday and do HIIT workouts everyday with strength in there too although i dont lift weights. I want to be toned but still want a lean skinny physic with lean legs. I am scared that I might be an endomorph too, please help. xxx thank you
Hi Denni, it’s hard for me to tell without seeing a photo. Perhaps you could tell me your weight / height? Although you will still be growing.. If you build muscle really quickly you could be an endomorph. I would just keep doing your walking and staying active and eating healthy. You are still young and your body will change (mine changed a lot from the age of 15), so try not to stress hun! xx
hi could i send you a picture through email? thanks heaps!!
Hi Rachael
I workout 5 days a week! Monday, Wednesday and Friday I do an hour and ten minutes weight training on my thighs and butt to tone up! Tuesdays and Thursdays I do upper body! And I do 20 minutes running on the treadmill Monday through Friday! I noticed my upper body shaping up but not my lower half! Am a pear shaped so I always struggled with my thighs and butt! My lower half is getting bigger and still see cellulite! I don’t see any muscle definition! I started doing weight training 3 months ago and no results on my lower body except for my thighs and butt getting bigger! I eat very healthy but cheat on the weekends! I don’t know what am doing wrong please help!
Hi Ann, you spend a lot of time doing weights for your lower body so this is probably why they are getting bigger. I would totally change up your program (it’s always good to do this once in a while) and do full body resistance workouts, using light weight and high rep, and not spending as much focus on legs. I would also reduce your resistance training sessions to 3-4 times per week, and add in a few days of cardio only (running) and do some power walking to help slim down your legs xx
Hi Rachael
I recently finished bbg and my legs are bulky. I am quite short so it looks quite funny. I carry weight on my thighs, lower belly and upper arms. I am considering changing my whole routine to :
M-F
Am – jog /walk one hour
Mon – leg
Wed – arms and abs
Friday – total
30 mins
Does that seem ok
Hi Mandy, I’m sorry to hear that. Sometimes lots of HIIT can have these results. I think like your program sounds good. For the resistance though I would try to include some lighter resistance / high rep exercises rather than pure HIIT xx
Thank you!
Im trying only body weight with 3-5 kg dumbells.
Do you have anything for arm fat
Hi Mandy, have a read of this blog post for some arm workout ideas! xx
Hi Rachael, I really njy ur blog. I am not at all over weight. But I have a pear shaped body. Heavier lower body and smaller upper body. Request you to please suggest workout plan for my body type.
Hi Divi, thank you! :) I would focus on doing more cardio to slim down your lower half. I would also do resistance training but avoid too many lower body exercises that will build up your butt / legs and focus more on upper body and core xx
hi rachael!
i think my body type is between an endomorph and a mesomorph so im wondering if i do a low-med intensity HIIT workout such as 1 minute walk, followed by 1 minute sprint for about 8-10 rounds, will it bulk up my legs or will it help to lose its fats? my thighs are already bulky but coated with fats on the inner and the back of my thighs due to me being a volleyball player previously. what kind of exercises do you recommend i do? thank you!
Hi Fran, longer distance sprints / fast paced runs would be better (read this blog post for more info). And lots of power walking :) xx
hei rachael! sorry if i ask you so much questions! hehe anyway it has been two weeks since i follow you guidelines, so i went from bbg with moderate weights (i’m meso/endomorph) to increase my power walking to 5-6 days a week, and i do bodyweight exercises. i’ve also modified bbg legs day with more of your exercise style. well i feel great and i’m happy! i’ve lost a little weight (i slightly decrease my carbs too) but i know feel “fluffy” and sometimes not as lean as i felt before. but i know that this is impossible and that is good because i want to lose fat and a little bit of bulkiness! is it all in my head in your opinion? is it going to adjust?
Thankyou!! <3
Hi again, feel free to ask all the questions you want :) I’m glad you’re feeling great and have lost weight! I think give it a few more weeks and see how your body adjusts. It is easier to keep body fat low doing HIIT, because your build more muscle, which some people like and others don’t. You could always do a HIIT session once per week and do lighter resistance for your other sessions? :) xx
well my curret schedule is: m- 45min pw and 30 min legs with sliders and ankle weights. t- hiit 400m run and 1min pw followed by a pw. w- pw + abs. t- same hiit and pw after. f- pw and arms. s- light run or pw. i’m also trying to follow your macros for mesomorph on a 1500 kcal diet :) what i don’t understand is why i feel like i’m getting flabby and losing all my progress with bbg workouts in the last year! i’m doing a lot and changed with light weight! it must be all in my head! :(
Hi Rachel,
I have been doing a lot of strength/resistance training with a trainer and a lot of hiit since ive heard they are the best type of exercises but all the squats and lunges have made me bulk up and remain the same weight. all of my size 6 shorts don’t fit anymore since my bottom half has grown.. should I just completely run 5 times a week or power walk for 45 minutes and stop with the weights all together? I really want to slim down all over!
Hi Amanda, I am so sorry to hear that! I would stop HIIT / resistance training for now and do walking, running (3 times per week) and then do lower intensity resistance exercises such as pilates. Once you have reduced the muscle size you can start incorporating more resistance but would keep it to body weight only or use resistance bands and really light weights. Good luck! xx
Hi rachel,
I was doing spin class 6 days a week and a 1200 cal diet but my legs started to get very big muscles and i felt to masculine. I love spin can you suggest excersie on the bike where i can lose muscle and fat.
Hi Samantha, unfortunately doing lots of spin will do this because it uses those muscles. The only way to continue with cycling would be to reduce the frequency (I’d say to 1-2 times per week) and add in other cardio such as running and some light resistance training xx
Hey there!
I need your help cause I have an event next week and I need to lose weight in my legs ’til than and im an endomorphs ..can u help me?
thank you….your amazing!!
Hi hun, just remember that it’s hard to lose weight in one week and should be more of a long term plan.. But I would just do as much power walking as you can, preferably in the morning before breakfast and throughout the day too! xx
Hi! I have no idea if what i’m doing is best for me. i’m 5’3 and currently 130lbs. I like to call myself an athletic pear (I have broad shoulders, but carry my weight in my lower body). I started eating low carb with 1 or 2 cheat days about 3 years ago and lost and have kept off about 25 lbs. I do 45 mins of cardio 4-5 times per week. Warm up for 5, intervals for 25 mins, then a walk on an incline for 15 mins. I also do 2 strength training sessions per week. 1 day is arms and abs and the other is legs. I do walking lunges and dead lifts with two 12 lbs weights. Only 2 sets of 20. Sometimes I will do some sumo squats or donkey kicks if I have time, but I shy away from working my lower body too much out of fear of bulking up. I am pretty happy with my body, but when I lose weight my upper body gets pretty gaunt and my lower body is still thick. I have a slim waist. I eat about 1200 calories a day during the week but then eat whatever I want on the weekend. I’ve been able to maintain with this routine, but I want to have thinner legs and not be so thin on top! Also, one of my main worries is that I want to have skinnier legs but I don’t want to lose my butt! Can you give me some advice? Thank you so much!
Hi again :) For your cardio, I would suggest reducing your intervals and doing more steady state. It depends on how you do your interval training, but it can cause you to bulk up (read more in my blog post here). I would also do 15 minutes of walking afterwards on a flat surface, not incline. I recommend for cardio to do 3-4 sessions per week maximum and only 1 of those should be HIIT. Then you can do 3 other days of resistance training. Keep doing what you’re doing with legs but perhaps try to do some more heavier upper body exercises to keep muscle tone and prevent you from looking too thin up top. Boxing is also another great exercise to help you tone up your upper body without getting broader / bigger. I hope that helps! xx
Hi Rachael… I’m 15 and I play soccer… I tend to do a lot of squats and lunges which ended up bulking my legs up… I don’t have much fat in my leg area anymore but it’s just bulky cause of muscle… What can I do to trim it down… Thanks very much
Hi Andrea, squats and lunges do build muscle so are causing the bulkiness. I would stop doing these exercises for 4 weeks or so (if you can with your soccer training) just to give your muscles some time to decrease in size. And do some power walking instead xx
Hi Rachel thanks so much for this post! I noticed for the mesomorph post you listed suggested macro percentages. Do you have any suggestions for percentages for endomorphs? Thanks!!!
Hi hun, sorry I will add the macros in. For an endomorph I suggest around 20-25% carbs, 45-50% protein and 30% carbs xx
Hi sorry I just need to ask a question, so I eat 1200 calories everyday I only eat oats in the morning, I eat fruits for lunch and grilled fish and steamed veggies for dinner I also drink green tea everyday, I hit the gym EVERYDAY and I do Casio for an hour, I can see my abs and everything but the front of my thighs are big and no matter how much I try nothing is making them smaller, and they’re a bit bulky which I don’t like, it’s annoying me a lot and I dono what to do anymore can u please help me !!!! Thank u ?
Hi Sally, what type of workouts do you do at the gym? Just cardio? And have your legs always been like this? xx
Hi Rachael,
i have muscular thighs and i really enjoy weight lifting like squatting and lunges. would i have to stop doing squats and lunges to get skinnier legs or can i do less weight more reps?
Hi Melanie, if you’re an endomorph body type, I would recommend stopping for a few weeks to decrease the muscle, and then start up again with higher reps and less weight or HIIT based workouts xx
Hi Rachel! I’m Bailee and I’m want to slim down my legs but I don’t have access to a treadmill or to run outside. All I have is an elliptical and jump rope. Do you have any suggestions/alternatives?
Hi Bailee, elliptical and jump rope are both great exercises and can help you get rid of body fat, but aren’t as good as walking and running. If you can’t do it outside or on a treadmill, try walking as much as you can around your house! xx
Hi Rachael. I have some questions and would like it if you send me a email.. I don’t want to ask it here.. Thanks allot x
hey i am 15years old and i want to lose about 9 pounds and slim my legs a lot! i am eating most of the time healthy food and i try when i have time to exercise a little but i havent seen any result. How much i should eat and about the how long i should exersice every day. thank u very much :) please answer me on email
Hi! I read that power walking and steady state running are best, by how do you feel about spinning with no resistance with regards to slimming legs? Any tips with regards to cycling speed?
Thanks!
Hi hun, it depends on your body type. I do a cycle class once per week and I love it, it doesn’t build too much muscle for me. I wouldn’t say it is an exercise that would slim your legs – walking and running is best. But it burns lots of calories and will help keep your legs toned. Also it is better to spin with resistance to get a good workout! xx
Thanks! Any other cardio exercises you recommend to slim legs?
Also, any machines that won’t make you bulk but will tighten and tone (and sometimes half the slimming effect- I love the long lean limbs look!)
Thanks!
*have
No worries. The best cardio really is running and walking. Have a read of this blog post on how to do weights without getting bulky – it will give you some ideas for exercises :) xx
Hi love your website!
I’m 5’4 and 143 lbs. My friend talked me into doing a fitness challenge that involves 6 day split with two of those days being legs. The requirement is to lift heavy and keep increasing weight to gain muscle and eat 1800 calories a day. So here I am 8 weeks later
not happy with results. I’m big and bulky! My legs are so thick and I’m the type of person who envies the small petite “toned” look. I need to know what to do to get smaller? I’ve recently been taking a treadmill interval class twice a week and have been doing a barre class. My ideal weight would be 118. Also is it even possible to change your shape without doing heavy weights? Can I change the look of my thighs and butt with using only body weight or doing light weight?
HI Sheryl, aww I’m so sorry to hear this! Lifting super heavy twice per week will definitely give you that look for your legs. It is possible to change your shape without doing heavy weights and you can change this. I would suggest doing the treadmill class once per week and barre class once or twice. The other days I would do steady state running and lots of power walking. It is going to take time to reduce the size of the muscle on your legs but it is possible! Keep at it hun xx
Hi,
I forgot to ask about protein. Do I really have to eat 1.5 grams per pound of my ideal body weight to gain muscle? I think that’s another reason I bulked up so much I was doing two protein shakes a day plus a ton of eggs
Usually for active people, it is recommended to have 1 gram of of protein per pound of body weight. 1.5grams and 2 protein shakes per day sounds like a lot xx
Hello:
I can’t figure out how to make sure I get a food ratio of around 45% protein, 35% fat, 20 % carbs – is this based on size of items on your plate or weighed items and their nutritional value? Is there an easier way for me to put meals together for a proper ebdomorph diet?
Hi Lisa, it can get a bit confusing. Have a read of my blog posts here and here to find out how to do it yourself. Generally though for the endomorphs, I would just try to limit carbs in general. Have 1-2 serves of fruit per day and then try to have high carb foods such as potato, bread, rice, etc only a few times per week xx
Wow, this explains so much. Thank you!!
You’re welcome Ariel! :) x
Hi Rachel, I first want to say I’m so impressed with your blog. There’s a lot of things I want to apply to my workout and diet:) I’ve been on a diet+workout routine from the beginning of September and according to your blog post, it seems like I’m an endomorph. Ever since I started working out and watching what I eat, I’ve only seen improvements on my stomach area, which is an area that stayed skinny before my workout and diet. I’m mostly concerned about my legs and my butt. I tend to gain weight on my butt, thighs, the area under my butt, and surrounding my hipbones. I know I can’t spot reduce, but I want skinny legs with a thigh gap. I’ve been doing 120 squats a day+HIIT+about 20~30 minutes of cardio for 5~6 days a week. I’ve also been keeping my meals low carb. I think maybe the squats are making me bulky and I feel like the cardio has made my calves more muscular as well. Is there anything I can do better to achieve my goal? Thank you so much
Hi Mariana, thank you so much! :) Unfortunately legs are the last place that you will start to notice significant changes so it will take a bit of time. Squats and HIIT will make your legs more muscular but will help to keep your body lean (especially in the stomach / hip region). I would suggest cutting out the 120 squats. I would do HIIT 2-3 times per week using only body weight for lower body exercises and trying to incorporate more exercises such as burpees, kettle bell swings, high knee runs, bench hops etc rather than squats and lunges. And I would also do steady state cardio 2-3 times per week, and try to do a walk once per day. If you have time, it would be great for you to start every morning off with a walk (on an empty stomach), and then do one of these other sessions in the evenings. Good luck! xx
Hi Rachael!
I’m still a little confused about the workout program for an endomorph (which I definitely am). Weight training should be done 2-3x per week and do you recommend power walking or hiit cardio after weight training? And, for weight training you recommend training the whole body? Also on cardio days only, is it best to do power walking or hiit?
Thank you so much xox
Hi Melina, yes that is correct – weight training should be done 2-3 times per week, and train the whole body rather than working individual body parts. I recommend power walking only after weight training. HIIT cardio should be done as a separate session. On cardio only days it is best to do running and HIIT sprinting, and finish with a bit of power walking. Hope that clears it up xx
Hi Rachel,
I just came across your site and I have learnt so much about what I think, I am doing wrong. I am 5’1 petite, endomorph, used to be between 100-105 lbs, worked out hard after 2 kids to stay in shape. However, in last 2years, I have been doing after-burn classes (includes weights, lunges, squats) about 3-4 times a week. My thighs and hip area have bulked out so much (hate my body now!). I discussed with trainer and they are adamant that it’s not the weights. The trainer pushes to go heavy on weights. Also, I have gained almost 15lbs over.
My question to you is, by following your advice, right diet (I eat average 1200-1300cals), cardio after every weight session (down to 2-3/week), 3 days of pure running, one day rest, can I ever get my lean thin legs back?
I have good Ab’s and core but my bulked up thighs and hips is making me look very disproportionate.
Help me, can I ever go back to my lean legs look?
Regards,
Ria
Hi Ria, sorry to hear that this has happened to you! Because of your endomorph frame it is easy for you to put on muscle. So I would say the bulking up is definitely due to lunges, squats etc and weights. You can definitely get lean legs again, but this will mean losing muscle. I would stay away from weights for your legs for now and focus on walking, jogging, and lower intensity exercises such as yoga and pilates. Once they have leaned down again I would focus more on HIIT using body weight only rather than heavy weights for your lower body. Good luck hun! xx
Hi Rachael,
Thank you for posting this! Just wanted to know if you recommend eating 3 big meals or 5-6 small for an endomorph?
Thank you!
Hi hun, I have written a bog post on this here :) xx
Hi Rachael!
Brilliant website with lots of useful info.
Thinking about getting your endomorph guide but had a couple questions first. I already workout six days a week, doing a combination of HIIT(sprints on treadmill or stairs), cardio (power walks) and weight training. For months, I counted my macros religiously on myfitnesspal with the following breakdown: 40% carbs, 30% protein and 30% fat and 1860 cals. I found it to be very time-consuming and I wonder whether my binges came from being too strict/rigid. Do you calculate veggies for the carbs or can you eat as many as you want? (Apart from the obvious potatoes and other starch vegetables). It seems to be a bit too much if you start to limit the veggies too…. second question was: how much time do I need to allow everyday for both the weight training session and the 20min cardio? I go first thing in the morning but, unfortunately, my gym only opens at 7 am and I can only exercise for 45min. Oh and sorry for the long comment but how is your programme different from Kayla’s Bikini Body guide (which I have also tried) if you know her :-) thanks and sorry again for all the qsts!
Thanks so much for your response. So I’ve decided to switch one of my running days to power walking & when I do run to do 30 minutes straight running no Hiit followed by a 30/40 minute walk. I may just do one or 2 gym classes a week involving weights & switch one to more cardio style such as spinning. Hopefully this might get my thighs slimmer.
Debbie
Good luck! :) x
Hi Laura!
I had my son over 2 & a half years ago. Before I had him I had managed to maintain a slim body through walking for over an hour home from work 5 days a week & doing 2 gym sessions which was just cardio no weights. Since having my son I had gained not too much weight maybe half a stone but all in my thighs. I took up jogging & classes in my local gym the last year & a half. I do TRX one evening – Body sculpt another which is weights mixed with some cardio kettlebells on another. I jog the other 3 days Hiit jogging & take one day off. I am very fit I think from this but I cannot get rid of the thigh weight & my bum looks like it sticks out quite a bit maybe from squats with weights. I can’t control what exercises we do in class just follow the instructor. I was considering for a month to just do running 4 times a week & something more aerobic on the other 2 to get the thigh weight down before returning to the classes as I heard this might slim my thighs out a bit first.
Thanks in advance
Debbie
Hi Debbie, it definitely sounds like you keep very fit! These type of exercises will build thigh muscle and if this isn’t what you’re after, I would suggest doing some running and power walking. Walking is great for leaning out your legs. Running is great for fat loss but does build a little bit of muscle (HIIT jogging will build more muscle than steady state jogging). Make sure you don’t neglect the walking! And also remember that just doing walking and running, while great for your legs, is not the ideal type of exercise to keep your body toned xx
Hi thanks for all the information .i m endomorphic and I m on a low carb diet and doing exercise on the treadmill every day cardio but no improvement I m not lossing wt don’t no what I m doing wrong because with exercise I m more bulky specially on my lower body I m on a diet and doing exercise for the last three years .if u can help me pls best regards
Hi Aysha, sorry to hear you are having these troubles and have been on a diet for the last 3 years. I recommend that you change your workout program to be a combination of both cardio and HIIT. And I think ditch the diet for now! Just focus on eating healthy and treating yourself occasionally. If you’ve been dieting for this long then chances are you may have damaged your metabolism, so try not to overthink it and just stick to eating as best you can xx
Hi , I was wondering if this was for 16yrs old too because I want to lose weight and I like your plans but i’m not sure if this is for people under age 18. Can I still use the calorie calculator too?
Hi Naja, Rachael here. Yes this should be fine for 16 year olds, I would just recommend very light weights. The calorie calculator is also OK because it takes into account your age x
Hi Rachael,
I am very small and have large legs, i currently do legs & sprints on Mondays, and fridays, spin on wednesdays and arms and abs with spints after on thursdays and saturdays. I have only just started so i dont know if its working yet. Am i doing the right workouts?
Thank you
Hi Lauren, Rachael here. Because of your body type, doing lots of specific targeted leg exercises will build muscle and may result in you looking more bulky and not lean. Weights are great to do though! I would try to focus more on full body weight programs (incorporate both upper and lower body into the same workout). I would also change your sprints to longer distance running so it doesn’t build as much muscle but will still burn lots of calories. You can still do some sprints but I would also increase the length of your sprint so it is longer distance. I’m not sure how long you’re sprinting for now but I would try 400m sprints with 60 seconds rest. Hope that helps! x
Hi Rachael,
First of all, let me say that your blog is A M A Z I N G, really. I’ve been looking for something like this for so much time. I have a few questions to ask you, don’t mind me if they are so stupid
Hi Asia, Rachael here. Sure I will send you an email :) x
Hi, loving the comments.
I’m really determined to wear shorts for the first time this summer as I too am a sufferer of big, BIG, thighs.
I’ve been doing squats with weights, but I’m super worried it may make them bulky. My normal gym routine, is 4 days cardio, with 3 weight sessions.
Am I on track?
Seems super hard to get rid of these thunder thighs! X
Hi Laura, Rachael here. Yes you are definitely on the right track with your exercise so great work! :) Try to keep your weight light with squats and keep your reps high (in the 12-17 rep range) if possible. I would also try to include some HIIT for both your weights and cardio sessions xx
Hi! I am a vegetarian so my diet in mainly based on proteins and carbs! I am an endomorph! I was thinking of buying your book, I just don’t know if the recipes will be relevant to me, since I do not eat any meat or fish!
Hi Rachael,
I do 3 days a week of just cardio training – walk for one and run for two, i then do three days a week of weight-training with 10 minutes of walking and im still not losing weight on my legs! any additional advice you may have or thigh exercises? thank you :) xx
Hi Gemma,
Perhaps try doing a bit of walking (at least 20 mins) after each weights session. And also try adding in some sprints to increase intensity. Check out my blog post here on how I recommend doing sprints.
PS this is Rachael. I’m having website issues so I’m logged in through my boyfriends account lol xx
Hi Rachael!
I am currently doing cardio every other day of the week but i have been struggling to understand the RIGHT type of cardio i should be doing considering my body type and objective: i am an endomorph and wish to slim down my legs (especially the top of them) because my quads really are too big for my taste and tend to get even more bulky really easily…
what would you suggest!? Thank you so much!
Hi Sophie,
The best cardio for your body type is running / power walking on a flat surface. Avoid walking at incline on the treadmill or doing hill sprints/stair running. I am releasing a how to get skinny legs workout and nutrition program for endomorphs in the next few weeks, so that might help you! xx
Hi Rachael!
Thank you very much for all the infos!
I m going to follow everything you said
I m just a little bit worried for one thing. It s my knees they are very sensitive when i try to do some squats it always ” cracks” or i tried to do some jumps and it just hurted mu knees even more it s painful so is there any exercice i should avoid to do for my knees to not ” damage” them more? Thank you very much! X
Lauréne
HI Laurene,
Have you been to see a doctor or physio or anything about your knee? Depending on what the issue is, you may still be able to do squats (or may not). Cycling is a good exercise that has less strain on your knee. All the best! x
Hi Rachael,
Thank you so much for posting this! I’m currently doing Resistance Training about 3 times a week, HIIT about 2 times (not sprint though, more like at home HIIT) and power walk about 2 times for 45 minutes each. Do you think it is enough? Also, it’s getting so cold and snowy here. I can’t walk as much as I used to anymore. I dont have a gym membership either. What would you recommend to replace power walking? Maybe skipping rope?
I tried to eat lower carb but I find it very difficult to maintain around 30%. My intake is usually 36-40%. Is it too high?
Also, will walking up and down the stairs bulk my legs? What about squats? I have been doing squats with my Resistance Training for a while now and my butt is rounder, my thighs are tighter but still the same size. Do squats bulk my legs?
Thank you!!
Hi Arden, you’re welcome! Skipping is a great alternative to power walking. Walking up and down stairs will bulk your legs more than power walking, but are still a great cardio exercise. You could incorporate stair sprints into your workouts. Squats will build muscle but if you haven’t noticed your legs bulking then that’s great and I would continue to do what you’re doing! Squats are great. Keep your weight light and your reps high (15-17). With your carbs, 36-40% is still quite low so it is fine. If you are not seeing much weight loss, decrease your carbs to 30% but then have 1 or 2 days in the week where you eat more calories and carbs. This will prevent your from getting too hungry and help your metabolism xx
Hi Rachel,
Thank you so much for your information,
I am currently doing 2 x road running a week and 2 spinning classes a week 45 mins each. I don’t increase the resistance on the bike when spinning and defiantly sweat. Do you think this is a good cardio for this body type?.. Also I am looking to workout 30% carbs but I am not 100% sure how many calories I eat each day… how will I know?
Thankyou
Emily :)
Hi Emily!
You’re welcome :) This is a good amount of cardio for your body type. However I would try to incorporate as much walking as you can too! It doesn’t have to be intense, just a medium to fast pace walking.
You will need to count how many calories you typically eat in a day. You can use apps such as myfitnesspal to help you with this.
All the best! x
thank you so much!
You are most welcome! x
Hi Rachael,
Love your blog! I’m an Endomorph and curious about the suggestion to eat a low carb diet. I tend to see the most results with this type of diet (eating mostly Paleo) but noticed in some of your other posts that that a low carb diet may ruin your metabolism. I wanted to see if you can explain more on that and if there’s a recommended % of carbs to not damage your metabolism?
Thanks so much!
Sherri
Hi Sherri, an extremely low calorie/carbohydrate diet will damage your metabolism. But a low carb diet is fine and works best for your body type. I recommend around 30% carbs. You can go lower depending on your calorie intake. But I recommend keeping the carb intake at around 150g per day xx
Hey Girl!
So how many times a week are we supposed to do cardio. After reading your blog I have engaged HIIT training into my work out, so as Im not a big runner I have just started doing walk a minute sprint a minute and am loving that. However I go gym 6 days a week how many days should I be doing cardio? Also how come it’s best to do weight training then cardio?
Sorry about the long message.
Thanks
Grace
Hi Grace,
I have written a blog post on cardio which outlines why you should do cardio after weights. Have a read of this –
http://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/
For endomorphs, I recommend doing cardio after every weights session plus an extra 2-3 days per week. So if you’re doing weights 3 times per week, you would do cardio 5-6 times per week (3 times after weights, and 2-3 times cardio only). I hope that makes sense! x
Hi again!!
I don’t understand what you mean with “medium pace”, like 7-9km/h in the treadmill? more or less?
Thankss:)))
Hi Alba, it varies for everyone. For me, power walking at a medium pace is around 7km/hr and jogging at a medium pace is 12km/hr x
I started to go running in the treadmill for 45 minutes 3 times a week, but what velocity is better to lose weight?(more or less)
And thank you for all the information, I will have to cut eating bread…
No need to cut out bread completely, just limit it to mornings only or post workout. That’s a great start for your running and will definitely help to get skinny legs! If you’re an endomorph, then the more calories you burn the better. So I suggest jogging at a medium pace. If you can jog for 45 minutes then that is awesome! Otherwise just jog for as long as you can and then power walk x
Hey Girl!
What do you consider low carb? Also, what would you consider a “calorie deficit?”. I eat around 1600…
Thanks!
That is a good question! Low carb would be somewhere around 30%. I know people eat a lot lower than that, but I wouldn’t recommend it because your brain needs carbs to function! At 1600 calories I’d be aiming for around 120-150 grams of carbs per day (30%), which I would consider low. A calorie deficit should be around 500 calories below your maintenance calorie requirements x
Hi Allie,
Stair sprints is definitely counted as cardio as I’m sure it gets your heart rate up! It will bulk your legs up more compared to regular sprints on flat ground x
I do a lot of stair sprints, is this okay and counted as cardio? Or do you think it’ll ‘bulk’ my legs up more.
thanks for this blog post rachael <3
I am off training for an entire month now because I am having surgery D: Do you have any advice for someone going through a surgery and coming back to training?
You’re welcome hun! So sorry to hear that you are having surgery, I hope you’re OK. Definitely take it easy when you come back! Don’t go too hard too soon like you may want to as that may lead to injury and fatigue. Start with a few times per week and build up. I hope your surgery goes well! x
Hi Rachael,
Thanks for posting this, I’m just wondering how much of a calorie deficit I should be in following this plan? I work out most days and have starting doing weights in the last couple of months but I seem to be getting bigger! I try to eat as healthy as I can and often have one treat day as I wouldn’t stick to it otherwise but when logging on myfitness pal my calories are often below 15000 which I know is quite low but I cant understand why it is making me gain weight while I am still exercising! its not muscle mass either because I don’t look toned my thighs and hips especially have gotten bigger and I look very flabby no matter how many toning exercises I do. Do you have any idea why this is or what I can do? This time last year I did no exercise and ate a lot of junk food although my calories would still have been quite low and I was a stone lighter than what I am now! I feel like im doing all the right things but going in the opposite direction to what I want to! im not overweight I am 5’4 and 55.6 kg but I don’t feel comfortable with how I look at the moment, please help! thanks x
Hi Ava,
I will send you an email instead of writing a big long comment on here! xx
Hi Rachel ! I had the same question as above :)
I have the exact same issue and question. Would r ally apprecait even a personal response on this too if that’s okay?
Thanks so much :)
Hi Trish, this is the comment that I responded with above:
Unfortunately legs are the last place that you will start to notice significant changes so it will take a bit of time. Squats and HIIT will make your legs more muscular but will help to keep your body lean (especially in the stomach / hip region). I would suggest cutting out the 120 squats. I would do HIIT 2-3 times per week using only body weight for lower body exercises and trying to incorporate more exercises such as burpees, kettle bell swings, high knee runs, bench hops etc rather than squats and lunges. And I would also do steady state cardio 2-3 times per week, and try to do a walk once per day. If you have time, it would be great for you to start every morning off with a walk (on an empty stomach), and then do one of these other sessions in the evenings.
If you have any other specific questions, feel free to ask! :) All the best xx
Hi Rachael,
Thanks so much for this detailed info! For the cardio only days how long would you suggest exercising for? And walking or running? Also for the 20mins of cardio following the weights session should that e 20mins walking or running?
Thanks,
Vicki
X
Hi Vicki!
You’re most welcome :) On cardio only days I exercise for about 40 minutes and usually do running, plus walking to warm up and cool down. If I’m doing HIIT though I will do sprints and this will only last 30 minutes including warm up and cool down. For the 20 minutes of cardio following weights, power walking should be fine. All of this should definitely help in getting skinny legs! :) x