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How To Get Skinny Legs: Mesomorph Guidelines

By Rachael Attard, Updated Jun 16, 2020
how to get skinny legs mesomorph

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.

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290 comments on “How To Get Skinny Legs: Mesomorph Guidelines”

    Jeanette says:

    I am a cross between a mesomorph and ectomorph, so I don’t know which program to follow. I eat really clean and I do cardio workouts 4-5 times a week, but i still have extra fat. Will resistance training help me get toned and lean muscle definition?

      Sanja - Lean Legs Support says:

      Hi lovely,

      if you’re not sure about your body type, please feel free to email us a full body picture in sports clothing to info@rachaelattard.com – Once we know your body type, we can give you some advice and tips <3


    Erin says:

    If I am somewhere between a meso and endomorph (very skinny arms and small breasts but large, puffy butt and thighs), would running 4-5 times a week help me or make my legs and butt even bigger? Also, would doing bodyweight exercises and other workouts help me? I am suspicious of workouts that are specifically meant to slim down thighs because I have read that you cannot spot-reduce fat, but you can do that with muscle, so I am scared I will only make my legs even bigger. Some advice would be much appreciated. Thank you!!

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out!

      If you’re a mesomorph/endomorph mix, Rachael recommends following her endomorph Program. You can find the guide for endomorphs here :)

      As for running, 4-5 per week is quite a lot. Rachael recommends a max of 2-3 per week. Anything more may cause bulkiness. Rachael also recommends doing resistance training 3 times per week and walking at least 5 times per week. Aim to walk at least 10,000 steps per day, this makes a huge difference! <3

      I hope this helps, please let me know if you have any questions! xx


    Synne says:

    Hi! I need to gain a lot of fat. I feel like a sceleton, bony hands and very thin upper body. But my thighs and legs are so muscular.. how do I gain fat on my upper body and loose muscle on my thighs and legs? I want to feel feminine with some curves..

      Ana - Lean Legs Support says:

      Hey lovely,

      I suggest that you send the email to info@rachaelattard.com with some pics while dressed in fitness clothes (e.g. leggings, a top..) so I can tell your figure easily and I’ll gladly help you! :)
      Don’t worry, they won’t leave our email thread. :)

      In order to determine what will work for you to achieve your dream body I’m going to need more on your fitness and diet background, so feel free to include that in the email also. :)


    Shannon Jones says:

    What if between Meso and endo. Which plan to follow. I have very broad shoulders but very muscular legs. Gain muscle all over quickly

      Sanja - Lean Legs Support says:

      Hi lovely <3

      Thanks for reaching out!

      If you're a mesomorph/endomorph mix, Rachael recommends following her endomorph Program :)

      Please let me know if you have any questions! xx


    Courtney says:

    Will I get results faster if I increase my resistance training days? Or will it cause me to actually build more muscle??

      Sanja - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out <3 Rachael only recommends resistance training 3 times a week because doing more may cause you to bulk up. For faster results, you can try fasted cardio :)

      Let me know if you have any questions! xx


    Idoia Agon says:

    I have a little question hehe. i am the mesomorph body type and you recommend doing 3 times per week high-intensity cardio. my question: when you speak of high-intensity cardio do you mean things like running at a steady space, swimming etc. or is high-intensity cardio the same thing as HIIT-Workouts?
    ist high-intensity cardio the same thing as HIIT-Workout? :)
    Thanks for the help and i love your blog !!!

      Ana - Lean Legs Support says:

      Hey lovely <3

      It is best if you do a running session for high intensity cardio.
      It is not the same thing as HIIT.
      Follow this link for a good HIIT workout.
      You can check out Rachael’s blog post on running, it can help a lot.

      Btw, don’t forget the walking sessions and aiming for 10 000 steps daily! :)


    JJ says:

    What should I do if I cannot run, stand or walk for long due to heel injuries? The pain usually sets in after even 15 minutes of continuous walking :((( Are there any other sorts of exercises to slim down muscular thighs that don’t require one to be on their feet?

      Ana - Lean Legs Support says:

      Hey lovely,

      There are some workouts that can be done on your knees, like donkey kicks, etc.
      But however, I suggest that you make a small break in your fitness journey so you can heal properly.

      It is way more efficient to walk, run, and do all of the needed workouts for drastic changes, so consider your doctor and see how long the healing process will last.
      I hope not too long! :) xx