Home / / How To Get Skinny Legs: Mesomorph Guidelines

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

    Gb says:

    Hi me again. I started doing dance choreography on YouTube but I’m not sure if it will bulk me up or not although it is really good cardio for me. How do I make sure I don’t add bulk?I’m a mesomorph.

      Len - Lean Legs Support says:

      Hi lovely,

      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.

      You can add light intensity cardio (i.e power walking) in your routine to be able to slim down any unwanted bulkiness that you may gain. Try to aim for at least 10,000 steps a day and make sure to do it on a flat surface. :)

      If you need more help or tips, feel free to email us at info@rachaelattard.com


    Gb says:

    Hi im a mesomorph and I was wondering if you could tell me any YouTube fitness videos I can do besides yours to avoid bulk.

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out! <3

      Other than Rachael's workouts, you can yoga or pilates :) Those shouldn't cause any bulkiness. Also, you can join Rachael's Lean Legs Platform where you can download her free meal plan and her free week of follow at home workout videos (the workout videos are part of the “Train Like A Model” series. It will take you 2 minutes to register and it’s completely free :)

      I hope this helps! xx


    Christina says:

    Hi ladies,

    I am doing a boxing class atm and they incorporate Jumping jacks and a few squats here and there. Can i still do your program and continue with my boxing class ? and should i tell the trainer that i dont want to do them ? ( as i have paid for a 6 months membership)and if not what else can i do equivalent ? ( the reason we do them is to get blood pumping in between punch bags) but i fear i’ll get too muscle legs if i do them. i do boxing 5 days a week and at least once in the class we do them.

      Len - Lean Legs Support says:

      Hey lovely,

      Thanks for reaching out!

      Rachael’s program is a full program with workouts 6 days per week. So it would be difficult to fit in any other training. I would only start the Lean Legs Program once you have finished with your training.

      Also, boxing is great cardio and doesn’t tend to bulk. But if there are lots of squats and other exercises that engage your quads in your boxing class, it is best to avoid them because they can bulk you up hun. xx


    Ariana says:

    Hey so I do track and field and I run sprints so my thighs and calves are muscular. I would love to slim them down so they can look more feminine so I am definitely going to try this out. Thank you so much for all the tips ! I have a question tho. I work out 6 days per week and I would like to know how many times per week should I do HIIT, how many times cardio(and what type of cardio) and how many times strength (like abs routines, legs and arms). Also how long should I work out per day ?

      Len - Lean Legs Support says:

      Hi lovely,

      I’m sure that Rachael’s 3 Steps to Lean Legs Program will be perfect for you and help you solve your problem. This plan was made to not only lose fat but also slim down bulky muscle and achieve a more feminine look. It consists of a cardio plan, body-weight resistance exercises and full meal plans that you can easily follow. You will no longer wonder what type of exercises to do hun. <3

      Or you can try the ‘Train Like A Model’ video course for free, it’s not body-specific as the 3 Steps to Lean Legs Program but it’s a great general workout plan and it involves your entire body. :)

      Hope that helped! xx


    Puck Edwards says:

    That is true, thank you for replying so gast.

      Sara - Lean Legs Support says:

      Hi lovely <3,

      You're very welcome!


    Mary says:

    my legs tone up pretty fast and I have long legs, but upper body is bulkier. how can I trim that down to be leaner? I walk and lift weights…not heavy, I moved to 5lbs.

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out! <3

      For mesomorphs, Rachael recommends the following:
      Resistance training 3 times per week
      High-intensity cardio 3 times per week
      Power walking at least 5 times per week
      One rest (or active) recovery day per week

      A healthy diet is super important to get lean. Rachael recommends the following micronutrients for mesomorphs:
      30-35% carbohydrates
      35-40% protein
      30% fat
      Rachael also recommends eating on a slight calorie deficit (200-300 calories). You can use this blog post to calculate your daily calorie intake. Once you know your daily calorie intake, you can just subtract 200-300 :)

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


    Puck says:

    Hey I have definitely a mesomorph body type. I always were tall and muscular, but I am trying to become a model. However I play a sport on a high level which causes my legs to be pretty bulky instead of slim. Do you have any recommendations of what excersises or train schedule that would help? I play field hockey 4 times a week

      Ana - Lean Legs Support says:

      Hey lovely,

      Since you are training 4 times per week, it isn’t possible to lean out your legs while you are doing it.
      There are exercises that you could practice, but they won’t have much effect., unfortunately.

      It is never too late for slimming down and toning your body, so you can do that at some point in your life when you decide to stop with that sport. :)


    gb says:

    hi i am a mesomorph. i cant run on a flat surface now that we r in quarantine here where i live so i was wondering what kind of high intensity cardio i could be doing? Can i do boxing because it raises my heart rate pretty easily.

    Beth says:

    I have bulked up my thight and butt from power walking 5 days a week on my treadmill on an incline. How long will it take to slim down with no incline? I can’t evern get into any of my pants….Ugg

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out!

      I’m sorry to hear that you bulked up from walking on an incline! The good thing is that you were able to pinpoint what is causing the bulkiness! :) It’s hard to say how long it will take to slim down the bulkiness since everyone sees results at a different rate. The important thing is to stop walking on an incline and make sure your treadmill is on a zero incline. Rachael has this awesome blog post on how to slim down muscular legs, I think you’ll find it super helpful <3

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


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