Mesomorph Female Diet & Workout Tips For Getting Lean

Last Updated on March 5th, 2020 7:45 PM

This blog post is for my athletic mesomorph female who seem to have won a genetic lottery when it comes to female body types.

As you know, there are 3 main body types- ectomorph, mesomorph, and endomorph– according to the body classification by William Sheldon that dates back from the 1940s.

Each body type responds to a different diet and workout regime to achieve the best fitness results.

Out of these three female body types, mesomorphic women are those who have naturally athletic bodies and respond quickly to exercise.

This is pretty great, as mesomorphs lose weight quite quickly, but they can also pack up some unwanted muscle mass pretty darn fast.

Trust me, I know! I am a mesomorph, too! :)

In this article, I’ll cover the main traits of a female mesomorph, as well as the best diet and workout regime for getting a lean and toned body, without any fear of bulking up (which can easily happen to this body type).

What Is A Mesomorph Female Body Type?

First, let’s take a closer look at a female mesomorph body type.

mesomorph-female-body-type- characteristics

They are typically characterized as naturally muscular, with a medium-size bone structure, broad shoulders and narrow waists.

Think of naturally lean-looking girls with moderate weight (not underweight or overweight) that seem to have some muscle definition even if they don’t work out too much.

Girls with a mesomorphic body type lose weight quickly, but on the flip side, they may gain weight just as readily and they distribute it evenly on their bodies.

They are generally referred to as athletic as they respond to exercise in a matter of weeks, gain muscle very quickly and have lower body fat levels.

If you’re extremely active but trying to stay lean and not gain too much muscle, you might consider this characteristic a disadvantage, because some workouts can bulk you up quite easily.

I’ve been there before :) More on that below.

If you’re not sure which body type you are, here is a FREE Body Type Quiz that will help you figure it out.

Who Are Famous Mesomorph Women?


If you think of athletic-looking women in Hollywood and show business and you will most like pick celebrity mesomorphs.

Absolute badass babes like Gal Gadot, Jessica Biel, Halle Berrie, and Jessica Alba are all mesomorphs.

When it comes to famous models, the majority of the Victoria Secret angels and supermodels are all mesomorph from Adriana Lima and Lily Aldridge to Gigi Hadid and Doutzen Kroes.

The Best Diet For Mesomorph Women

the best diet for mesomorph women would be a combination of healthy fats, proteins and some carbs

The calorie needs of mesomorph females are maybe a bit higher than those of endomorphs (as they have a higher percentage of muscle mass), but they should still be very careful about not consuming more than they need, as they can gain weight very quickly.

If you’re not sure how to calculate your daily calorie intake, check out my blog post that will help you figure it out.

Mesomorphs do best on a balanced diet, which means eating a combination of healthy fats, protein and carbs.

Try to eat fat, protein and a few carbs at each meal.

I still find that most of my mesomorph clients that are trying to get lean quick (including myself) do much better on a higher protein diet, and I do try to limit daily carb intake.

I’d recommend trying it yourself- rotating between a week or two of a lower carbs-higher protein diet and a balanced ratio of protein/fat/carbs and seeing which one works the best for you.

What Should Female Mesomorphs Eat Daily?

As I mentioned, you don’t need to restrict much of any certain food types (besides going a bit lower on carbs if you like), and you should have a diet consisting of balanced carbohydrates, proteins and fats.

A good macronutrient breakdown is:

  • 30-35% carbohydrates
  • 35-40% protein
  • 30% fat
macronutrient breakdown of the mesomorph girls diet
Macronutrient breakdown for mesomorphs

How Many Carbs Should Mesomorphic Females Eat?

The majority of your carbs should be consumed around breakfast and post-workout when your body needs it most.

Post-workout, your body needs carbs to replenish your body, NOT store fat. This is the absolute best time to consume carbs, whether morning or night.

Make sure your carbs are coming from healthy and low GI carb sources such as vegetables, fruits, quinoa, oats and brown rice, rather than white, sugary or processed carbs.

The Best Workouts For Women With Mesomorph Body Type

Regular cardio will be a key factor in keeping your body from gaining fat and also slimming down your legs.

Example workout plan for mesomorph female body type:

  • Resistance training 3 times per week (can include some HIIT)
  • High-intensity cardio 3 times per week
  • Power walking at least 5 times per week
  • One rest (or active) recovery day per week

Should Mesomorphs Lift Weights?

As your body type can build muscle quickly, you need to be careful of the exercises that you do so you don’t pack on lots of muscle.

I recommend using light weights and resistance bands (or just bodyweight) and keeping your repetitions high.

Focus more on endurance rather than strength in your resistance sessions (to prevent bulking).

Here is an example of a lighter resistance circuit you can do to tone up without adding bulk.

weekly workout guide for mesomorph girls

Related: Female Guide to Lean & Toned, NOT Bulky

Should Mesomorphs Do HIIT?

HIIT workouts are great for the mesomorph body type, so some of your resistance training sessions can be HIIT.

Just be wary of building too much muscle with weighted HIIT workouts and lots of leg-focused exercises.

Here is an example of a full-body HIIT workout that won’t bulk up your legs.

Cardio Tips For Mesomorphs

cardio tips for mesomorph females

You should aim to have 3 cardio-only days.

High-intensity cardio, such as running on a flat surface and at a steady pace, works best for fat loss without bulking.

To challenge yourself, you can make one of these cardio sessions high-intensity interval cardio (read my blog post on how to do intervals for lean legs).

Power walking is one of the best forms of exercise for reducing body fat on your legs, so I recommend doing as much as you can!

At a minimum, aim to power walk for 30-60 minutes most mornings (preferably on an empty stomach).

To find out more about why power walking is essential for leaning out legs, read my blog post here.

What About Rest Days?

You should have at least one rest day as it will help prevent overtraining and injury.

Remember that you don’t get fitter and stronger during your workout- this happens afterwards, during recovery.

If you can’t stand the thought of having a rest day, you can have an active recovery day and do something light such as walking or yoga.

How Fast Will Mesomorphs Lose Weight?

You may notice muscle definition and strength in a matter of weeks, before you notice a significant fat loss.

This is okay, however, make sure you’re keeping up with the cardio to reduce your body fat, particularly on your legs.

It is normal for your legs to be the last place you notice weight loss, so if you’re seeing fat loss in your upper body and stomach, then you’re on the right track to getting rid of that stubborn fat on your legs!

Remember that these are general tips, and everyone’s bodies will be different and respond differently to exercise.

If I have suggested something that doesn’t seem to be working for you, change it!

If you’re gaining more muscle than you would like, then reduce your weights and increase your cardio.

It’s your body, so do what makes you look and feel your best!

Overall, though, I hope that I have been able to provide some information to help.

How To Get Slim Legs As A Mesomorph Female

I should also mention that my 3 Steps to Lean Legs Program is designed to help you get gorgeous lean legs without bulk.

There are 3 versions of my program, one for each of the three body types.

The mesomorph body type version of the program is designed specifically for girls. It combines the right type of cardio and resistance training.

My program also contains an 8-week meal plan and the mesomorph version has your ideal macronutrient ratio. 

That way, you can be sure you’re going to get the best possible results! :)

Here are some of my mesomorph girls’ transformations after finishing my program.

mesomoprh female before and after
mesomorph woman before and after

Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm up to cool down.

To find out more about my 3 Steps to Lean Legs Program click the link below:

To find out more about my FULL-LENGTH VIDEOS, follow this link:

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

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

293 comments on “Mesomorph Female Diet & Workout Tips For Getting Lean”

    Giulia says:

    I am on week six of the mesomorph video course and feel like my legs are getting bigger.
    My routine look like this:
    1. Mesomorph video course on Monday, Wednesday and Friday
    2. Power walk 6-7 times a week for one hour (6-7 km)
    3. 20-30 min stretch every day
    4. On rest day I do yoga/40-60 min stretching
    I eat vegan and mostly healthy.
    What am I doing wrong?
    Thank you

      Tina - Lean Legs Support says:

      Hi lovely <3
      Based on what you described - providing that your walks are on flat terrain - I would say the problem is most probably in your nutrition. To lose weight, you need to eat at a calorie deficit, and for a healthy weight loss, some 300 calories less is enough. My guess is that you are either over-eating or under-eating, but instead of guessing, I suggest you email us at with all the info so that we can see how we can help! xx

    Cassie says:

    Hey, I’m so glad I found your blog! :) I’m a mesomorph who used to be a competitive swimmer, so I’ve got the most ridiculous body, broad shoulders, a small(ish) waist and even tinier hips. That, paired with huge (in my opinion) thighs and biceps. So I’m hoping to grow my hips (to balance out my shoulders), and slim down my arms, without making my shoulders any wider. Do you have anything that could help me?

      Maya Vujanic says:

      Hi lovely,
      Thanks so much for your sweet words :-)
      It sounds like you have an athletic build! Maybe best if you take Rachael’s body type quiz and once you have body type figured out, you can access Rachael’s nutrition and workout tips meant for you!
      Take a look at these blogs too: How to slim down a muscular upper body & How to slim down muscular thighs
      Hope this helps Xx

    sarah says:

    Hello, your website mentions mesomorphs should consume the majority of carbs at breakfast or post workout. During my weeknight workouts I’ve already had dinner and don’t eat anything post workout. I try to finish dinner between 4:30 and 5:00pm and then it eat again until around 6am-6:30am the next day. I’ve lost close to 30 lbs in the past 2 1/2 years with eating better and excerise. I’m scared to eat post workout which would be after 7pm at night. Any advice. Thanks so much

      Marina - Lean Legs Support says:

      Hey lovely,
      Thanks for reaching out!
      If your current workout routine and diet work well for you, you don’t have to change it. And based on your results, I’d say you’ve found something that works for you!
      This is just a piece of general advice for Mesomorphs and that doesn’t mean there’s something wrong with your current routine :)
      Let me know if you have any other questions! xx

    Janai says:

    Hi, I’m a mesomorph. I understand i should do high-intensity cardio such as running 3 times a week but how long should my sessions be? And what bpm should i aim for whilst running? Thank you! :)

      Tijana - Lean Legs Support says:

      Hi lovely <3
      When it comes to running, yes, 2-3 times a week is a great idea and try to make them a 20-min run. You can find more useful pieces of advice here.
      As for your heart rate when running, you will need to know your maximum heart rate (220 minus your age, e.g. let’s say you are 29 years old, so it would be 220 – 29 = 191 beats per minute (bpm)). And then, when you are running, your heart rate should be between 70-80% of your maximum heart rate to improve your fitness.
      I hope this helps! xx

    Aliya says:

    Hi Rachael, just wondering if I do leg workouts such as inner leg lifts and the v-shape one where u open ur legs and bring them together will they help me getting the results faster? I’m following your program and I love it but just wondering if I did these after a workout for 5/10 mins would they help? I’ve done a bit of research on them and apparently they’re good for leaning out the legs but just want your approval before! Thank you!

      Tijana - Lean Legs Support says:

      Hi lovely <3
      From what you describe, they can't harm your progress but I don't believe they would speed it up significantly - it's more important you do your walks daily and eat at a slight calorie deficit to start noticing results. Also, give yourself time, hun, some girls see results faster, some in week 6, but they all achieve them! <3
      Tina xx

    Leilani says:

    I’m current doing Insanity and I think it’s making my legs bulkier… I have naturally athletic/muscular calves and thighs (even when I am not exercising much). Should I do a different workout instead?

      Tijana - Lean Legs Support says:

      Hi lovely <3
      Insanity workouts are all high-intensity HIIT workouts - they can be good for some people, but generally, Rachael finds lots of HIIT (especially burpees, jump squats, jump lunges, etc) can bulk up your legs easily. So it's best to do HIIT workouts just once a week. I also suggest you register on Rachael's platform for free here and look under ‘Free Items’, there you will find ‘Train like a model’ video course you can try out and also, add as much walking as possible to the mix.
      I hope this helps! xx

    shalini says:

    will climbing stairs slim thighs or make them bulky?

      Marina - Lean Legs Support says:

      Hey lovely,
      Thanks for reaching out!
      That mainly depends on your body type – if you are an Ectomorph body type, stairs won’t bulk you up.
      However, if you are an Endomorph or Mesomorph body type and your goal is to get lean legs without adding too much muscle bulk, Rachael doesn’t recommend stairs since it’s more likely that this type of workout will cause bulkiness.
      Let me know if you have any other questions!xx

    Janai Polius says:

    I want lean legs but I also want abs. There is a 2 week ab challenge by Chloe Ting on YouTube that I want to take part in. This page says to have 3 cardio-only days, this may be a dumb question but are ab workouts like that considered cardio? Will doing the challenge derail my progress? Sorry, it’s just that I dont quite understand why cardio-only is necessary

      Tijana - Lean Legs Support says:

      Hi lovely <3
      I can't say why that particular challenge asked for that, but this blog post here is why you need cardio for lean legs – Rachael recommends walking at least 5 times a week so walking only 3 times is too little, hun. Also, ab workouts are not considered to be cardio. :)
      I hope this helps! xx

    Tejaswini says:

    I do walking workout programme everyday 5 days a week instead of going out to walk will it bulk my legs

      Marina - Lean Legs Support says:

      Hey lovely,
      Thanks for reaching out! Can you tell me a bit more about the program you’re currently doing? :)

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