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).
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What Is A Mesomorph Female Body Type?
First, let’s take a closer look at a female mesomorph body type.
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 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
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.
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
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 Lean Legs Program 1 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 is a transformation of one of my mesomorph girls after finishing my program.
Also, the resistance training part of my program has FULL-LENGTH videos that you can follow from warm up to cool down.
To find out more about my Lean Legs Program 1 CLICK HERE!
Love Rachael xx
It’s FREE
Hi,
Can I’m doing the LL1 program and I was wondering if I could do a 30 minute power walk as I don’t have enough time in the mornings to do a 45 minute one.
Thanks!
Hi lovely, Of course you can! We recommend 10,000 steps per day so if its something that’s doable for you, that will be perfect <3 Also, you can check Rachael's Blog about the 30-day walking challenge too!
Can a short mesomorph 5’0 get a body like Victoria secret models?
Hey Rachael can mesomorphs have a Victoria@gmail.com secret body?
Hi Alexa! Of course, you will see the best results as long as you stay consistent with your diet and exercise :) 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 <3
What exercise and diet should i do? I’ve done one of your free leg workout from your page! And one cardio from your youtube
Hey Alexa, if your goal is to slim down and tone your legs, I would recommend checking out our Lean legs program. It’s designed to give to help you lean out your legs without adding any unwanted muscle bulk. You can learn more about it here
Hi,
I’m currently doing the LL1 Program and I was wondering if I can substitute one of the 20-minute runs with a 45-minute horse riding session.
Thanks!
Hi lovely! Yes, that would be a fine substitute. Just please remember to always do your power walks! <3
Hi! I read this blog page and have a question, you mention to do 3 days of high intensity cardio a week. What kind of high intensity cardio should I be doing. I mean I understood that one of the 3 days can be an interval run but what about the two other days? Since power walking should be a daily thing…
Hey hun! One of the best examples of high-intensity cardio is running. Running for 20-39 mins 2-3x a week will help you burn huge number of calories. Aside from that, you should also incorporate resistance workouts on the days that you’re not running. :)
Hi Rachael, I am 152 cm , 52 kg but looks slightly bulky on the arms and tights. What should I do? I am worried to any excercise! Ive got holiday in 2 months I want to look lean … Thank you ❤️
Hi lovely! Thanks for reaching out! I completely understand how you feel and I’ll do my best to help! :)
If your goal is to slim down your muscular upper body, I have a blog post that’s going to help you. You’ll find out which exercises to avoid and which to focus on more! If you have any questions, feel free Tor each out to us at info@rachaelattard.com:)
hi at what peace should i be running to be in the fat burning zone?
Hey lovely! The recommended speed for running is 10-12km per hour but that can still be adjusted based on the length of your legs or fitness level. :)
Hi,
Please help I am desperate to slim down my thighs I did a 12 week challenge last year and my thighs bulked up from all the squats, burpees, etc all my jeans, trousers etc either won’t fit or are too tight :-(
If I do 30 mins every morning 5 times a week on the elliptical machine and 60 minutes power walking in the afternoons (approx 4-6kms) will this work at slimming down the thighs?
Hi lovely! I completely understand how you feel and I’ll do my best to help! :)
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! :)
If you need more help or tips, feel free to reach out to us at info@rachaelattard.com
Hey, could I do Pilates for my “resistance training “ workout or should I do the resistance training workout that you provide ?
Is it okay if I jog 6-7 (5 minutes 4.6 mph, 10 minutes at 5.1 mph , 15 minutes 5.2 mph, times a week for 30 minutes with a 10 minute power walk (at 4.0mph) ?
I am already at my desired weight. I would just like to get toned since all I do is cardio.
Thank you !
Hi lovely! If your main goal is to slim down your legs, it would be best to put a lot of focus on power walking and try to stick to the resistance workouts in our program. Running is great cardio but it also engages your quads a lot that’s why we recommend that you do it for 20-30 mins max, 2-3x a week. I hope this helps! If you need more fitness tips, feel free to reach out to us at info@rachaelattard.com :)
I want to know if it’s okay to do more than just the Rachel lean legs segment in one day . Say for instance doing extreme shed and shred cardio& weights or does that mess up trying to get the lean legs affect. I like to try and burn as much as I can so I can get slimmer
Hi lovely,
You can incorporate cardio into your routine for faster results. If your goal is to slim down your legs, try to stick to light-intensity cardio like power walking. I wouldn’t really advise that you mix our program with other types of training because it might lead to overtraining. If you need more help or tips, feel free to reach out to us at info@rachaelattard.com :)
Hi
I build muscle in my legs very quickly and I stopped doing exercises that might cause it to go bulky so I was told to just do jogging and yoga but I feel it’s not enough for me to tone up.I feel like I need to do bodyweight strength training. So what do you think I should do?
Hi lovely,
I highly recommend 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 any questions, feel free to contact us at info@rachaelattard.com
Hi,
Is it advisable to run for 60min? So that I can burn more fat.
Hi lovely! Running can definitely help burn a lot of fat but it also engages your quads a lot so it might build more muscle in your legs if you do it for long periods of time. If your main goal is to slim down your legs, it would be best to put more focus on power walking. :)
Hi,
How long do I need to power walk every day? And how far should I run when I am doing my cardio? I presume I have to power walk and do cardio on the same day.
Hi lovely! When power walking, try to aim for at least 10,000 steps a day, 5-6x a week for faster results. As for running, Rachael recommends that you do it for 30 minutes max 2-3 a week. Make sure that you always walk/run on a flat surface. I hope this helps! :)
Hello! Would kickboxing be considered high-intensity cardio?
Hi lovely,
Yes, it won’t necessarily bulk you up but I wouldn’t really recommend that you practice it everyday. :)
hello,
thank you very much!
Please, I wonder – what happens if you just eat in deficit and walk a lot throughout the day (without cardio effect) as a mesomorph ?
Thank you
Lena
Hi lovely,
You’ll still burn a lot of calories but without incorporating the right resistance workouts, there’s a chance that you’ll get the ‘skinny fat’ look. Bodyweight resistance training will not only help burn a lot of fat, but it’s also essential in building strength and toning your muscles. I hope this helps. xx
Hey,
Thanks for your blog. I’m this body type and have been exercising for years, including lots of weighted exercises, barre, resistant training, yoga, and spin biking (which involves some heavy bike work). My thighs are way too muscular for my liking and have also gained some fat.
However I have a permanently disabled ankle from an injury, that prevents me from running or power walking and limits what i can do. So i am forced to do spin biking as cardio, for example.
What would you recommend i do, to get less bulky legs? Bare in mind, I love exercise and I don’t want to reduce the amount I do.
Would love to hear your advice.
Thanks!
Hi lovely,
If you are a mesomorph, you may or may not be able to get away with biking. Some mesomorphs are OK with it, while others aren’t. However, either way, I would still only do it 1-2 times per week maximum because overdoing it with cycling will most likely make your legs bigger.
It would be best if you incorporate other types of light intensity cardio or follow Rachael’s at-home cardio videos. :)
I hope this helps. xx
How do the videos come, on discs?
Hi lovely,
If you’re referring to the workouts included in our program – unfortunately no, they are streamed directly from Rachael’s platform, that is, from your account. I hope this helps. xx
Hi, Rachael and team! I want to say your information is really helpful, thank you so much! But I’m a little bit confused after the long reading haha, I’m a mesomorph apparently and my goal is to get off the fat from my legs, i don’t care to look kind of toned or whatever. I just want to have slimmer legs, but I’m confused about the workout. Actually I do power walking (1 hour and half) every day since I started to read your blog and my legs look so much slimmer, I’m really thankful for that, but i don’t know if I should do something more. Anyways, I’m already super thankful for you cause I never knew that the reason why I was bulking was because of the workout I was doing, thank you so much, Rachael!
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 and the new Glutes, Abs, and Legs Program. they were 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
Please I have muscular arms and I am body shamed by it and am also triangular in shape.. My waist is so tiny while my shoulder is broad.. What do I do
Hi lovely,
If your goal is to slim down your muscular upper body, I have a blog post that’s going to help you. You’ll find out which exercises to avoid and which to focus on more! :)
Hey, I was wondering how long the resistance training workout sessions should be? Is 30 mins adequate? and for high intensity cardio such as running is it running for 30 mins straight or with breaks? Approximately how many km should I aim for? Thanks!
Hi lovely,
30-40 minutes of resistance training 3x a week is adequate. Running is great cardio but since it engages your quads a lot it can also build muscle. If your goal is to slim down your legs, Rachael recommends running for only 20 mins max, 3-4x a week. It would be best to put more focus on power walking. I hope that helps. xx
Hello I was wondering if ab workouts count as resistance training, workouts such as Russian twists, hip dips, and crunches, thanks.
Hi lovely,
Resistance training is anything that involves using your body weight or weights/bands to engage your muscles. And yes, russian twists and crunches are also considered resistance exercises. :)
I hope that helps. xx
Love,
Len
Hi there – a mesomorph here. What are your thoughts about substituting running with rowing (on an erg; low damper setting) as cardio? I am concerned about impact on knee joints from running.
Hi lovely,
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 that helps. xx
hello, i just want to ask when will i start seeing result if i do power walking for 5 times a week (i’m a mesomorph)
Hi lovely,
Everyone gets results at different rates. Some girls achieve progress after only a couple of weeks, while others simply need a bit more time and that’s perfectly normal. To get faster results, you also have to do the right type of resistance workouts for your body type and adjust your diet for weight loss.
Also, you can check out our 3 Steps to Lean Legs Program. It designed was specifically for girls who are struggling to slim down their legs. :)
If you have any other questions, feel free to email us at info@rachael attard.com
Love,
Len
Hi, I’m a little confused and overwhelmed by the recommended cardio for mesomorph body type. Does 3 high intensity cardio days and 5 power walking days be done all in a week or do we choose one of those methods? I’m confused because that’s 8 days (3Run + 5Walks) so would one day require one hour of running AND 1 hour of power walking? Or how would you recommend splitting the cardio days over a 6 day work week?
Hi lovely,
If you want to see results very quickly, Rachael recommends that you exercise 6 times per week. You have to do light-intensity cardio 5-6x a week. 3x a week you have to add high-intensity cardio and on the other 3, try to add light resistance workouts.
If you want an 8-week plan that will help you achieve your goals faster, feel free to check out our 3 Steps To Lean Legs Program. 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 any questions, feel free to email us at info@rachaelattard.com
Love,
Len
Hello, I’m a mesomorph body type and currently doing Zumba, Power Walking, Yoga, Pilates and Resistance Training (light weights like 1-2kg dumbbells) to have leaned and toned look. Can you please help me which workout should I focus on more faster without bulking up? Thanks!
Hi lovely,
I definitely recommend that you give more focus on light resistance workouts – 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
Hi!!
I am mesomorph and I have a lot of fat on love handles and thighs can you please tell me which exercise should I do to make them look slim.. Which will not bulk me up!
Hi lovely,
Thanks for reaching out!
I completely understand how you feel and I’ll do my best to help! :)
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. I designed it specifically for girls who are struggling to slim down their legs. :)
If you have more questions, feel free to email us at info@rachaelatard.com xx
Love,
Len
Hello!! I’m a Mesomorph and I like to run 3 days a week and walk the other 4 days. Is there a specific distance I should run on the 3 days I do run? I have naturally muscular legs from years of playing soccer and I’m trying to slim them down. Also, is there a certain amount of calories I should be eating? Thanks so much! :)
Hi lovely,
Running is great cardio but it can also build muscle because it engages your quads a lot that’s why we recommend that you run for a maximum of 20-mins – 3x a week. To calculate your ideal daily calorie intake and macros breakdown, please go to this link. :)
If you have more questions, feel free to email us at info@rachaelatard.com xx
hello :)
does walking in place help to slim legs as good as walking on a track?
Hi lovely,
Walikng-in-place is not really as effective as power walking outside or on a treadmill based on our customers. If 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
Love,
Len
Will Power walking also help slim down your stomach? And help lose belly fat along with slimming down your legs?
Hi lovely,
Definitely! Power walking is a great type of cardio that will help you burn a lot of calories without bulking up. Also, please note that 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 less calories than your body uses (eating at a calorie deficit).
As for the workouts, any type of resistance training helps, but generally HIIT gets the quickest results. High intensity cardio such as running also helps a lot.
For more helpful tips please have a read of these blog post. :)
Love,
Len
Does pile Squats and Side lunges also cause bulk?? I am a mesomorph.
Hi! I’m a bit confused as to whether I’m a mesomorph or an endomorph, or just a combination of both (mesomorphic endomorph? endomorphic mesomorph?).
I have a small bust and my butt is larger than my bust so I assumed that I’m an endomorph. However, my waist is cinched. I have broad shoulders and skinny arms (if I wrap my middle finger and thumb around my wrist, they overlap). I have belly fat and my thighs are big but not that much.
TLDR; My upper body is quite broad shouldered and slim like a mesomorph or an ectomorph, whereas my lower body is a curvy like an endomorph.
My question is, should I follow the mesomorph routine or the endomorph routine when I seem to be both?
Hi lovely,
Thanks for reaching out!
Feel free to take Rachael’s Body Type Quiz to confirm yours. :)
If you’re unsure with the results, it would be best you send us a photo of you in sports/fitness clothes (e.g. leggings, a top, etc) so I can see your waist, legs, figure, and help you determine your body type and which routine will give you the best and fastest results. You can email it to info@rachaelattard.com and don’t worry because the photos won’t leave the email thread. :)
Love,
Len
Hi. I’m a Mesomorph and I like to run 3 days a week and walk the other 4 days. Is there a specific distance I should run on the 3 days I do run? I have naturally muscular legs from years of playing soccer and I’m trying to slim them down. Also, is there a certain amount of calories I should be eating? Thanks so much! :)
hello, I think I might be a mesomorph and I am pretty slim/toned everywhere but my stomach area, my legs are mostly toned maybe even a little to much. Do you think your program would work for me?
Hi lovely,
Rachael’s program is body type-specified which means that the workouts and meal plans are tailored for each body type. We should confirm your body type first to figure out which program will give you the best and fastest results. Feel free to take Rachael’s Body Type Quiz. If you’re still unsure, it would be best if you email us your photos in fit/sports clothing (ex. leggings, a top..) and we will gladly help. Kindly send the to info@rachaelattard.com. Don’t worry because the photos won’t leave the email thread. :)
Love,
Len
Hi, mam i want some tips to lose weight because I’m just a teenage girl with little bit of pressure towards study. so, i want some tips to lose my overall fat .please mam help me.
Hi lovely,
Since you are still a teenager, 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
For mesomorphs, are you suggesting they exercise two times per day? Power walking every morning and then either running or bodyweight training on the same day?
Hi lovely,
Yes, you are correct. :) 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. If you have more questions, feel free to email us at info@rachaelattard.com
Love,
Len
So I’m mesomorph and I run occasionally but mostly walk so when I run it’s at the gym I was wondering the recommended speed I think it’s 8-9kmph?
Hi lovely,
When you are running, you should be feeling puffed and it should be difficult for you to hold a conversation. You may be able to get out the odd sentence, but not a conversation. This speed should be something that you can maintain for at least 30 minutes.
I recommend aiming for a speed between 10km/hr – 12km/hr, which is 6.2mph – 7.5mph. The fitter you are, the faster you should be running. :)
Love,
Len
hi, i am a mesomorph and was wondering what are some examples of resistance training besides Hiit. Everyday I do a couple ab workouts as well as a 20 minute Hiit workout. I also walk for an 1 hour everyday and incorporate 30 minute inner thigh burning exercises .Am I on the right track to slimming my inner thighs?
Hey lovely,
If you are in need of a proper plan for your workouts and your goal is to slim down your legs, 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
What strength resistant bands ( for example, light, medium or heavy ) would you recommend for a mesomorph body type.
Hi lovely,
Thanks for reaching out :)
Rachael recommends light to medium resistance bands. She got hers from Target but you can get any that are within your price range <3
Let me know if you need help with anything else :)
Love,
Sandra
Hi there, I read somewhere that Yoga and Barre made some people bulky, however I assumed these would be the types of resistance exercises that don’t cause bulk and rather create a lean toned look. Is it because these people may just be doing it too much and not enough cardio? TIA
x
Hi lovely,
Thanks for reaching out! :)
Yoga and Barre classes can be great, but it depends on the teacher and the style that 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 have more questions, you can email us at info@rachaelattard.com
Love,
Len
Does intense swimming 6 days a week contribute to bulky thighs? I am a mesomorph and have been experiencing this to be the case. Thanks!
Hey lovely,
Thanks for reaching out! :)
It is definitely possible if practiced as much and since you are a lovely mesomorph, you can generally gain muscle quicker than ectomorphs.
If you have any further questions feel free to contact info@rachaelattard.com and we’ll gladly help! xx
Love,
Ana
Hi was wondering how you felt about jump rope for leaning out the legs, I am a mesomorph. Thank you
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 need more help or tips, you can email us at info@rachaelattard.com
Love,
Len
How far or how long would you recommend a Mesomorph run per week? I tend to walk more than I run but distance wise for running I am not sure what would be good for slimming my legs. Thank you! :)
Hey lovely,
Thanks for reaching out! <3
In addition to your daily power walks, Rachael also recommends that you run at a maximum of 3x a week for at least 20 mins. :)
I hope that helps. xx
Love,
Len
Hi, I’m a Endo-Mesomorph and it says that I should do 3 times resistance training and 3 times high intensity cardio per week so where can I find workouts for them? Also, I found a Full Body HIIT Workout on your blog, so can I use that in place of running for high intensity cardio? If I fully did one of your workouts, would that count as 1x I did it? and how do I know what kind of exercise the workouts are? because i want to do the right kind of exercise but I dont really know how to find out what type it is.
Hi lovely,
You can find a lot of workouts in Rachael’s blog, Youtube Channel, or IG. If you haven’t yet, feel free to register for our Lean Legs Club through this link. You will be able to gain access to some of our free content and workouts.
If you want to follow a proper plan that is catered to your body type and achieve faster results, feel free to check out Rachael’s 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.
For more helpful tips or if you have more questions, you can email us at info@rachaelattard.com
Love,
Len
How long would I do the resistance training, high-intensity cardio and power walking each time I did it? and is walking in place as effective as normal walking?
Hi lovely,
Rachael recommends doing the resistance workouts 3x a week and cardio at least 5x a week. Try to aim for at least 10,000 steps a day during your power walks and make sure to do it on a flat surface. :)
I don’t really recommend walking in place because the motion engages your quads a lot and can cause unwanted bulkiness.
If you need more help or tips, feel free to email us at info@rachaelattard.com
Love,
Len
I’m a mesomorph with pretty darn big thighs, nicely muscular when flexed but I’m sure there is a ton of fat. I need to choose a sport in Track and Field between middle-distance, long distance, hurdles, relays, and jumps. Which one should I choose for the slimmest possible legs?
Hi lovely,
Thanks for reaching out :)
Running is good high-intensity cardio if you want to lose body fat overall and Rachael recommends doing it 3 times a week. Skipping is great cardio but 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 it’s not the look you are going for, I recommend you stick to running :)
I hope this helps :)
Love,
Sandra
Hey so I’m a mesomorph body type, and I have been taking on the tips from this post the last few days and I feel good. So being in a deficit I will lose weight right? Even with moderate to high protein? .. really? Is that because it’s also low carb
Hi lovely,
thanks for reaching out! <3
Being on a slight calorie deficit (super slight 200-300 calories) will help lose weight :) Slight calorie deficit is more effective for weight loss than micronutrition. However, being on a low carb diet helps even more. When you eat low carb, your brain adapts to deriving more energy from fat so typically you will also burn more fat.
I hope this helps, please let me know if you have any questions! xx
Love,
Sanja
I am women with age 23 and weifht 47kg .my name is pradnya from india . I have some quarries about workout .
1) i am meso endo body type so which body type exercise do u prefer for me. meso or endo types .
2) i think by squart my legs are bulking, so suggest me lower body workout to lean lower body .and abs workout.
3) can i do jumping jack ,bridge ,side leg raise,mountain climb ,cross crunches like exercise for lean legs .
4) i have red ur ebook and all u uube videos but i cant understand what is cardio hiit and low intensity cardios plz givee the perticular names of cardio workout for lean legs .
5) suggest me lean legs workout with names
6) abs workout with names .
Hey lovely,
Thanks for reaching out!
Can I kindly ask you to send an email to info@rachaelattard.com with all of these questions, and more if you have any? :)
Since it would be a longer reply, and probably will require a bit of chatting, it would simply be easier.
We will gladly help with everything, so feel free to send it whenever it’s convenient for you! xx
Love,
Ana
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.
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
Love,
Len
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.
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
Love,
Sanja
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.
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
Love,
Len
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 ?
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
Love,
Len
Hey:)
That is true, thank you for replying so gast.
Hi lovely <3,
You're very welcome!
Love,
Sara
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.
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
Love,
Sanja
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
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. :)
Love,
Ana
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.
Hi lovely,
Thanks for reaching out :)
Yes, boxing is perfect cardio if you can’t go outside and run!
You can check Rachael’s boxing workout here: https://www.youtube.com/watch?v=Hb6ik1ivQHo
Also, here are some more ideas on how to stay fit while in quarantine, I think you will find it helpful: https://www.rachaelattard.com/cardio-7-day-at-home-workout-plan/
I hope this helps, let me know if you have any questions! xx
Love,
Sandra
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
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
Love,
Sanja
Hi I am a mesomorph. So what type of resistance and cardio workouts should I do at home? Also will jumping rope as cardio bulk up my thighs and calves?
Hi lovely,
thanks for reaching out!
Here is an example of a full-body resistance workout that Rachael recommends. As for cardio, Rachael recommends power walking at least 10,000 steps per day, at least 5 days a week. She also recommends high-intensity cardio (running) 3 times per week. Always make sure that all cardio is done on a flat surface. This will ensure that you don’t get bulky.
I hope this helps, please let me know if you have any questions! xx
Love,
Sanja
Hi i am a mesomorph body type and i am a little confused. What type of resistance training and cardio should i do to get leaner without bulking my legs more?
Hi lovely,
thanks for reaching out! <3
Rachael recommends doing full-body resistance workouts. An example would be this full-body workout by Rachael. 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, please let me know if you have any questions! xx
Love,
Sanja
How does your exercise program work and what is the cost? Mesomorph body type with small waist, big butt, muscular thick thighs, especially at the saddle bag area. 5’3 125 lb. Would like to be 115 but still losing baby weight. My thighs have always been big and upper body smaller. I lose weight in my arms and stomach very first and very quickly and butt and thighs last. Not interested in a nutrition program.. only thing that works for me is south beach style low carb and avoiding bread and posta. I just want slim thighs!
Hi lovely,
thanks for reaching out!
. The 3 Steps To Lean Legs Program is an ebook that includes 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 includes meal plans (vegan and regular, recipe eBooks, and resistance exercises in the form of short demonstration videos.
The Lean Legs Video Course is the resistance workouts from the eBook, but in full length follow at home workout videos.
The third option is the Premium Package is which a bundle of both products :) All three are a one time purchase so that means you get lifetime access <3
I hope this helps, please let me know if you have any questions! xx
Love,
Sanja
Hi!
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?
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
Love,
Sanja
Hello,
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!!
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
Love,
Sanja
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..
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. :)
Love,
Ana
What if between Meso and endo. Which plan to follow. I have very broad shoulders but very muscular legs. Gain muscle all over quickly
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
Love,
Sanja
Will I get results faster if I increase my resistance training days? Or will it cause me to actually build more muscle??
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
Love,
Sanja
Hello!
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 !!!
Love,
Idoia
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! :)
Love,
Ana
Hello!
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?
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
Love,
Ana
Hi,
So I’ve been doing HIIT for years and it will be hard for me to just be satisfied with walks, but I’m desperate to get skinnier legs and I’m gonna try it. How long does it take to start seeing some results? Thanks.
Hi lovely,
Everyone sees results at a different rate. Some see results are 3 weeks and some see results after 6 weeks, it all depends on the person. As long as you are persistent you will see results :) Also, you don’t need to completely stop doing HIIT :) Here is an article that Rachael wrote on HIIT workouts that won’t cause you to bulk up.
I hope this helps!
Love,
Sanja
Hello, I’m a mesomorph body type and looking to slim down my always bulky thighs. I am a ballet dancer and have to dance around 6 days a week for 1-4 hours of ballet on those days. What workouts should I fit in that work with my dancing to reduce my leg muscles?
He lovely,
It is a fact that ballet can bulk up your legs, and you’re doing it quite often. It may be difficult to achieve lean legs while doing it.
You can try combining this workout, and this cardio workout in your schedule and see if it works for you!
Hope I helped! xx
Love,
Ana
Hi Rachel, I am a mesomorph and my current exercise plan consists of 3x interval running approx 12km each( power walking warm up/ cool down), 2 body combats, 2 power walks followed by Pilates. Is this a good balance or where can I tweak to ensure my thighs don’t get too muscular?
Hi lovely <3,
Thanks for reaching out!
You could cut on the interval running and substitute one session( or even two) with just power walking as interval running is a high-intensity workout :)
That way you will ensure your legs don't get bulky!
Hope this helps! :)
Love,
Sara
Hello Rachael! I would like to know what happens if I add more days of high intensity cardio, for example running 20 min 5 days a week, along with power walking and resistance training of course. Will adding more high intensity cardio bulk my legs or build too much muscle??
Hey lovely,
Some Mesomorphs can get away with running that much without bulking up. You can try it but I wouldn’t really recommend it to be honest.
If you have any questions, feel free to ask! xx
Love,
Marina
Hello, I was wondering if you have any advice for me. I’m a mesomorph looking to lose weight throughout my body, but especially my calves. I’m not sure what type of cardio would be best for my situation. Any tips? Thank you so much!! <3
Hi lovely,
Thank you for reaching out!
The best suggestion is power walking (at least 5 times a week) and running (2-3 times per week) since it will affect your whole body! As for calves, you might also find this article interesting.
I hope this helps! xx
Love,
Tina
Sorry, Kim again, is there a way to skip running since power walking is considered as cardio? I do power walking every week day and will incorporate 3x resistance training but can I just do that? or if I HAVE to do cardio, what can I substitute? Running makes my legs bulky and I dislike that… XOXO
Hi lovely <3
It's best you substitute running with more power walking - e.g a 20-minute run is a 40-min walk :)
If you have more questions, you can also write to us at info@rachael.com. xx
Love,
Tina
Hi! So does that mean cardio and resistance training cannot be done on the same day? Should I do every other day then? I noticed it says, “You should aim to have 3 cardio only days.”
Hi lovely <3
It means that it's good for you to have days when you just do cardio (e.g. power walking + running), and then on other days, you would do power walking + resistance training.:)
I hope this helps! xx
Love,
Tina
Hi,
I have huge quads and lots of muscle packed on the top of my thighs and want to get rid of thick muscular thighs. What should I do?
Hi lovely,
Thanks for reaching out!
I know that reaching your fitness goals can be hard, and that you probably have lots of questions about how to get that lean and toned body.
We would love to help you as much as we can :)
So for starters, please read this blog post on how to slim down muscular thighs: https://www.rachaelattard.com/slim-muscular-thighs-skinny-legs/
And if you want to achieve the best possible results and get the body of your dreams, Rachael has something special for you – 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: https://www.rachaelattard.com/lean-legs-program/
Love,
Marina
Hi rachael,wanted to ask you should i walk preferably on an empty stomach each morning ps.i am a mesomorph or can i incorporate periods of walking throughtout the day ?Is it reallly necessery to walk most mornings for my bodytype before i have eaten anything ? Also instead of running can i do boxing as an high intensity cardio 3x a week or dancing ?can i substitute running for boxing or dancing?Will that give me the desired results that i want in terms of slimming my legs?Or can i substitute running for extra 20 minuite walk?which one is better in your opinion for my bodytype for slimming out my legs and my upper body at the same time ,boxing or extra walking instead of running?Or can i incorporate session of both of them ?Alson can dancing help me or will it bulk me up ?Is there a type of dancing that i can practice as an high intensity cardio session for a slim and toned look?
Hi lovely,
Of course you can walk throughout the day as well. Walking is one of the best workouts for slimming down the legs, so the more walking you do the better! :)
You don’t have to necessarily do fasted cardio first thing in the morning, this is totally up to you.
Nothing will slim down your legs like walking and running will,so we recommend substituting running sessions with more power walking (20 minutes more). But feel free to do boxing as well – it’s a great workout that won’t make you bulky.
As for the dancing, it really depends on what type of dancing you are doing and how much. 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. Otherwise feel free to do it instead of running on some days. I hope that helps!
Love,
Diana xx
Hi Rachel,
I am a mesomorph and I have always been having trouble slimming my thighs. I usually jog on the treadmill for 4 minutes and Sprint for 1 minute then take a 30 second break and redo the same process until the time reaches 30 mins. Then I walk until the calorie counter says 800 calories. After my run I do stretch lunges and hamstring deadlifts with 15 pound weights. But instead of getting slim my thighs are getting thicker. Is there something wrong I’m doing? What diet can I do as well for my body type?
Sorry for asking all these questions. I hope I’m not being a burden and wasting your time. Thank you.
Hi lovely,
Doing lots of HIIT, squats, lunges and weight lifting in general makes you build muscle, which is why your thighs are getting bigger.
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
Our 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 entire 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 it here:
Lean Legs Program
I would also recommend downloading our free 7 Day Slim Legs Diet for some healthy diet ideas that will also work for your body type! xx
Love,
Diana
Hi, I am a 16 year old girl who’s looking to get skinny legs, and basically just a lean and toned body. I definitely can’t purchase your lean legs book as that would be using my mother’s money and she wouldn’t get me the book anyhow. My question is, can I use your clean eating and workout archive mesomorph guidelines using the program I made myself below and get the same results, like if I were using your book?
Here is the workout and diet program I made myself, pls tell what you think of it for a mesomorph.
10 000 steps (30min fasted cardio + more throughout the day) 5x a week
60 minutes horse riding 2x a week
20-30 minutes Light resistance training 3x a week (upper body, lower body, and full body)
20min running 3x per week (once slow, once fast, once HIIT)
So basically, some days I will do running and walking only, other days I’ll do resistance training, horse riding and maybe walking.
My diet:
30% fat
40% carbs
30% protein
I’ll be following the clean eating guidelines you posted
So basically, my main question is, if I follow this program I made, will I get the same results on my body like if I were using your book?
What do you think of my program? Is horse riding a good sport for my goals (I’ve been doing it for 3 years now)?
And, do my running steps count when doing the 10 000 steps?
Pls answer :)
Sophia
Hi lovely,
Your plan looks great and you should be able to get good results if you stick to it. :) Horse riding sounds awesome, but it won’t affect your results significantly. Walking and running are the best workouts for slimming down the legs and should be done as separate sessions. Running doesn’t count into your walking steps, but you don’t have to overdo it (20 minutes is fine).
Wishing you all the best! xx
Love,
Diana
Hi! Thank you so much for your tips. I’ve been following them for about 2 weeks now, and I have already lost 2cm around my upper thighs!
This is great!
Hi lovely!
Yay :) I’m so happy for you!! That’s a great progress in such a short period of time so you should be very proud of yourself. Keep up the great work! xx
Love,
Diana
Hi
Can I run then walk afterwards to finish the workout e.g run the first 30min then walk the next 30min? Thanks
Hi lovely,
Of course, feel free to do the run or circuit first and finish it with as much walking as you can! :) xx
Love,
Diana
Hi Rachael,
How do you feel about dance cardio for mesomorphs? Is this kind of exercise likely to bulk me up?
I generally do about 15-20 minutes of it at home after a resistance workout (and it’s fun, so I hope it’s okay!).
Thank you,
Amanda
Hi lovely,
I think dance cardio is great! It won’t slim down your legs like walking and running will, but it shouldn’t make you bulky either. :) xx
Love,
Diana
Hi Rachael,
I’m a busy mom with a full time job and a lot of community volunteer work. There is no way I have the time to walk 45 min. every morning plus fit in running and strength training on top of that. Do you have any recommendations on how to plan my routine for someone who only has one hour 5-6 days a week to workout.
Thank You so much
Hi lovely,
I know that reaching your fitness goals can be hard, especially when you have a busy schedule.
I would recommend walking or running for 30 minutes and doing resistance training for another 40 minutes, 3 times per week. On remaining days you can do cardio only. Walking throughout the day also counts! :)
For more helpful tips please have a read of this blog post.
Love,
Diana
xx
Hi rachael!
I’m not very sure of which resistance training to do, can you please give me some exemples or videos. Also I hate running and walking what other type of cardio can i do?
Hi lovely,
Nothing really works as great as running and walking for leaning out your legs. The next best thing would be elliptical training, swimming or boxing.
You can find a lot of great workout videos on our YouTube channel. :) I would also recommend having a read of these blog posts:
https://www.rachaelattard.com/full-body-resistance-workout-for-a-lean-body/
https://www.rachaelattard.com/full-body-resistance-workout/
https://www.rachaelattard.com/cardio-exercises-that-dont-involve-running/
Love,
Diana
xx
Hi hi ! I’m very confused on what to do .
I’m I doing high intensity running AND power walking in one day ? I walk about 1,500 -20,000 steps a day without trying all day does that count as my power walk everyday ? And how long should I run for and how many days and what speed ?
Lastly is 15lb weight a bit to heavy and should be avoided and use 5lb weights instead ? To avoid the extra bulk just really lean in 5’2 so not sure how to not stock myself up .
Hi lovely,
I would suggest steady state running instead of interval running. You can run for about 20 minutes and aim for a speed of 10-12km/hr or 6.2-7.5mph. It’s recommended that you walk for at least 45 minutes per day. Walking throughout the day also counts, but it’s best if you can walk for about an hour without breaks.
As for the weights, it’s best if you choose 5-11lbs as heavier weights might bulk you up.
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
The Lean Legs 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 program here:
Lean Legs Program
Love,
Diana
xx
Hello! Great post! I would like to tone up my arms faster (very flabby triceps) and am wondering if it would be a good idea to hold my ankle weights in my hands while doing my 1 hour power walking? Will it help to tone up my arms or just add unnecessary bulk? thanks!
Hi lovely,
I would recommend doing more resistance workouts for your arms. You don’t have to run holding the weights, but you can add them to resistance workouts. You can find a great workout for lean arms in this blog post! :) xx
Love,
Diana
Hi Rachel,
Firstly, woud like to commend that am greatly impressed by your website and your great workout plans that cater to different types of body structures.
Have tried your HIIT workout & it’s really awesome. May i know if it’s normal that the body muscles swell slightly after the workout? Cause i felt that way after the workout.
Hope to hear from you soon.
Thanks & best regards,
Cheryl
Hi lovely,
Thanks a lot for your kind words :) I’m so glad you enjoyed the workouts!
Yes, it’s totally normal to feel sore after an intense workout. It should go away within 2 days or so.
Please have a read of this blog post for some great tips on how to relieve muscle soreness! xx
Love,
Diana
I am about to finish the Lean Legs programme in a few days. Do I restart the programme? Do I incorporate this format of exercise programme and come up with my own regime ?
Many thanks,
Taylor
Hi lovely,
I recommend taking a short break for a week and doing another round of the Program for even better results or maintenance.
You can also add some ankle weights, gliding discs and resistance bands (if you haven’t already). If you feel like you need more variety after that, you can combine the program with some of the workouts that won’t make you bulky (e.g. pilates, yoga, swimming, boxing).
I can’t wait to see your results! xx
Love,
Diana
Hi Rachael!
I’m just wondering if you can clarify something about the cardio component of these mesomorph guidelines. When you say to aim for 3 cardio-only sessions a week, is that in addition to the 5-7x 60-min power walks throughout the week? (So, let’s say I’m power walking for an hour every morning before breakfast, should I be adding in 3 half hour running/jogging sessions in the week? Sometimes I find the running still makes my legs bulk up).
Thanks! :)
Hi lovely,
Yes, that’s correct! :) I recommend walking as much as you can and doing an additional 20-minute cardio workout 3 times per week. If running makes your legs bulky, you could just walk instead, it’s even better for making your legs leaner. xx
Love,
Diana
Will running 1 minute, walking 1 minute for an hour, make my legs bulky?
Hi lovely,
Running and walking are the best workouts for slimming down your legs, so that won’t make your legs bulky! xx
Love,
Diana
Will pilates and yoga slim down bulky legs?
Hi lovely,
Nothing will slim down your legs like walking and running will, but pilates and yoga will also help you slim down your legs (without making them bulky). xx
Love,
Diana
Hi! I am a MESOMORPH and I work out 4-5 times a week mainly doing weight training only. I’ve lost a lot of weight but it seems as if I skip just 1 day I feel the bulge in my lower stomach and upper thighs. It never fails! Why does this happen? I admit I don’t track my macros like I should but I KNOW im eating healthy. Also, I don’t get a gallon in more like 72 oz on most days. Why is it that it seems my stomach and upper thighs gets bigger first than anything else? When I feel/see this I loose hope. Please help! Thanks so much!
Hi lovely,
I would recommend avoiding heavy weight lifting and doing more cardio combined with light resistance training. Bloating could be caused by certain food allergies, digestive issues or hormonal imbalances. For more helpful info please have a read of these blog posts:
https://www.rachaelattard.com/166-6-reasons-that-might-be-causing-your-bloating/
https://www.rachaelattard.com/how-to-get-rid-of-bloating/
Wishing you all the best! xx
Love,
Diana
What is your opinion on pilates and yoga for slliming down legs? Also if ever, can vinyasa yoga be considered low impct cardio?
Hi lovely,
I love pilates and yoga and would recommend both if you’re trying to get lean and toned.
Yoga is more of a light resistance training, but it also has a lot of other health benefits :) xx
Love,
Diana
Hi,
I find that I put on weight quite evenly all over my body and I find it hard to lose fat and am very “soft” despite lifting heavy 4-5 times per week, walking everyday for at least an hour, as well as swimming 4-5 times a week (for about 18 months now)…would someone be able to please advise which body type I would be as well as some tips on how to get rid of this skinny-fat look?? I am 33 yo, 5’7, around 65kg and 28-29% body fat, and consume around 1600 calories each day following a 35C-30F-35P macro breakdown.
Thank you!
Hi lovely,
Have you taken the free body type quiz?
If you’re still unsure about it, please send your photo to info@rachaelattard.com, I’ll be happy to help you figure out your body type! xx
Love,
Diana
Hello Rachael! I have a problem with fat consumption on the inner, uppermost part if my thighs. It fluctuates though, so some days I will have a thigh gap and other days (often if I’ve not done much physical activity or eaten a large meal). As you might understand, this can be exceedingly annoying. I would also like to add that I eat a very clean diet and eat mostly all food groups at each meal. I rarely do cardio, but I try to do an ab workout everyday, which has very much helped to keep a toned stomach as well as keeping fat off of my back. Do you have any suggestions for me relating to my thighs? Your help is very much appreciated:)
Hi lovely,
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
For more helpful info please have a read of these blog posts:
https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/
https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/
https://www.rachaelattard.com/slim-muscular-thighs-skinny-legs/
Love,
Diana
xx
Hi Rachael, I am a Mesomorph. I lose a lot of weight on my upper body and I have a lot of stubborn fat on my lower body especially outside upper thighs and knees. I also have big calves. I started doing Pilates and yoga. I just wanted to know if I can do these as part of the program? Or I need to cut them out? It would be ideal if I could walk and do Pilates and yoga.
Hi lovely,
The workouts in the Lean Legs program are 6 days per week so it would be difficult to fit in any other training. Of course, you could still do yoga and pilates once or twice a week if you really enjoy it.
We’ve designed our Lean Legs Program to include the perfect type of resistance training + cardio to give you a lean and toned look, without making you bulky. If this is something you’re looking for, then I would definitely recommend giving our program a go :)
The Program is an 8 week workout and nutrition plan designed to 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 Rachael.
Right now I’m with a nutritionist doing a plan program for about ~6 months. I’m doing up to 5 times dance classes that takes around 300-400 cal per class. I’m also doing ~3 strength training per week, but without any personal training, only with some help with the instructors in my gym. I asked my nutritionist to help me with my body type and it’s mesomorph.
So, I’d like to know, as I read here on the blog that cardio is essential as walking/running, if I could do dance class as cardio, and not focus on walking. I do sometimes, but it’s not my priority.
So, would I have results doing dance classes instead of walking/running?
And, also, I wouldn’t follow exactly the nutrition part as right now I’m with nutritionist.
Thank you and I loved the blog, I’ve been looking for some specific exercises and your really look likes the best.
Hi lovely,
I suggest making power walking a priority if you can as it’s one of the best workouts for slimming down your legs.
Dancing could be a good substitute for running so keep at it :)
Love,
Diana
xx
Hello Rachel I think I’m a mesomorph but I gain wait easily.on the outside I look normal weighted but im overweight.I’m 5’8 and 150lb.what can i do to lose weight?
Hi lovely,
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. This program has been designed for overall weight loss as well.
You can find out more about the Lean Legs Program here:
Lean Legs Program
Love,
Diana
xx
Hi Rachael,
I’ve been using your website for a few months now. Thank you for all the help!
I had a question on cardio. Are there disadvantages/consequences to doing more cardio than suggested? For the past week I’ve done long periods of running everyday. Besides the fact that my legs feel like gelatin now, will there be detrimental consequences to muscle on the rest of my body? I’ve read somewhere that excessive cardio will take away ab muscle and give a belly that sticks out :/
Thanks in advance.
Hi lovely,
You’re welcome and thanks for your support!
We would love to help you as much as we can :) that’s why we have created the Lean Legs program and Lean Legs Training Club.
The program in the eBook 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:
https://www.rachaelattard.com/lean-legs-program/
There are no disadvantages to doing more cardio. Cardio should help you lose fat but also slim down excess muscle. On the other hand, if you gain muscle easily some cardio can make your legs bulky so it’s good to know what kind is best for you. You can find an answer to that in these blog posts:
https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/
https://www.rachaelattard.com/cardio-qa/
Love, Lean Legs Club support xx
Hey Rachael! Are the three days of high intensity cardio on top of an hour of power walking as well? I see you said we can do interval training for one of these days, which is great. For the other two days, how long/how many miles should we be running on a flat surface?
Hi lovely,
The recommended minimum for running is 30min.
Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
The program in the eBook 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:
https://www.rachaelattard.com/lean-legs-program/
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 a more personalized fitness and nutrition advice.
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. Lean Legs Club support
xx
Hi Rachael,
I spent 2 years doing HIIT and now have really bulky legs :( I think I’m a mesomorph that tends to put on fat on my mid section. I stopped working out and recently started again. I do some walking but cardio is starting to bore me. I know I should avoid squats/lunges but are jumping jacks/ lateral jumps going to make me bulk up as well?
Hi lovely,
I know that reaching your fitness goals can be hard and that you probably have lots of questions about how to get that lean and toned body.
Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
The program in the eBook 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.
Rachael doesn’t recommend jumping exercises because they can bulk up your legs especially if you gain muscle easily.
You can find out more about the Lean Legs program here:
https://www.rachaelattard.com/lean-legs-program/
Love. Lean Legs Club support
xx
Hi Rachael!
I just wondering I am walking 1 hour 5 times per week and I want to do some resistance training for slimmer legs but I do not want gain muscle for my legs so should I do this or your Skinny Leg Ebook Workouts?
Hi lovely,
The program includes some resistance training too so you can get nicely toned slim legs.
Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
The program in the eBook 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 check out the Lean Legs program here:
https://www.rachaelattard.com/lean-legs-program/
Love, Lean Legs Club support
xx
hi rachel
i am a short girl i think my height is only 1,56m and i really dont like how my thighs look like and my calves too i’ve been trying workouts from youtube but i dont see any difference about the sliming thing for my muscular thighs and i really want to have abs and get the perfect body for me ,can u please help me ?
and thanks
Hi lovely,
I know that reaching your fitness goals can be hard and that you probably have lots of questions about how to get that lean and toned body.
Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
The program in the eBook 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 check out the Lean Legs program here:
https://www.rachaelattard.com/lean-legs-program/
Here’s Rachael’s YouTube channel for more awesome workout videos
Love, Lean Legs Club support
xx
Hi rachel,
I honestly loveeee your blog so much I was wondering if you have any advice for me to get a toned, flat stomach, that i can get kind of quickly.
~Isabelle
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.
Rachael would love to help you further along your journey :) That’s why she has created her Lean Legs program and the Lean Legs Club, where she’s available to answer ALL of your questions and provide more guidance with the workout program and nutrition.
The Lean Legs 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. Check out this link for the full program!
For more useful info, please read these blog posts:
https://www.rachaelattard.com/how-to-get-flat-stomach-get-rid-of-belly-fat/
https://www.rachaelattard.com/best-ab-exercises-for-a-flat-and-toned-stomach/
https://www.rachaelattard.com/how-to-get-a-flat-stomach-summary/
Love, Lean Legs Club support
xx
Sorry that sent twice! ^^
Hi Rachael! I play tennis for 1 1/2 hours twice a week and I walk everyday for at least 30 mins. I also alternate between the 19 minute at home workout and the full body calorie burning circuit everyday. My legs have definitely gotten slimmer however I don’t see much change in my inner thigh fat. I’m wondering if I incorporate the 3 different lean legs workout that you put up (from your ebook) and spread them out during the course of the week, do u think I’ll start to see a change in my inner thighs? Thanks so much! Xx
Hi lovely,
It’s great to hear you’re making a progress! Perhaps you’ll find this blog post useful for inner thigh exercise :)
Sometimes when you keep repeating the same type of workout for a very long time your body gets used to the exercise routine and consumes less energy. If you change up this routine, your body will be challenged and burn more calories, resulting in a more successful weight loss. You can find the full workout plan in 3 Steps To Lean Legs eBook that was created to help you achieve your fitness goals and sculpt your legs!xx
Hi racheal i luv ur blog
I am quite skinny but my upperlegs are so big compared to the rest of my body..it is deffinitly genetics
Since i was like 8 i Remember i have always hateddddd my legs soooo much..my whole life i have envied Girls with thin legs ..
I eat really healthily, i do hit cardio And resistence training..but i dont do low intensity cardio…so i would like to begin walking like.. maybe 3 X 49 mins per week? Just for a start and maybe build up
When i am 18(im 15 now)
And I havent got skinny legs by them i might have the fat frozen of..it is driving me sooo mad…i mean it doesnt matter what i do..school..sport..family day out..all i can ever think of is the size of my thighs..
Im really getting so hopeless..
Have you got more tips if you have big thighs cause of genetics?
Xx
Hi lovely,
Unfortunately, I am receiving so many messages that I just can’t get to everybody anymore. I’ve tried to provide as much free information on my blog as I can. I hope you understand Xx
Hi Rachel,
Can i know what kind of aerobic cardio (low-moderate intensity) that i can include in my exercise routine other than walking? because i do not have time for long walking and running everyday so i just do HIIT in my exercise routine together with other abs workout. When i do read your blog you have emphasize a lot on cardio like walking but i kind of finding a exercise that i can just in my room due lack of time and more convenient for me. So any suggestion to any kind cardio that i can do other than walking that can burning more fat? because i keep doing HIIT and i was scare my legs will getting bulk. Does skipping is include in cardio and not going to bulk my leg? Since i’m a mesomorph body type that can conclude myself as skinny-fat where i look skinny overall but i have a lot of fat on my thigh and stomach. I have been doing a lot of HIIT and is it okay for doing it? and does it going to make me bulky?
Hi lovely, unfortunately nothing works as good as walking. Even if you can just get out for 20 minutes or try to fit as much walking in as you can throughout the day. If you’re doing a lot of HIIT and your legs aren’t bulking, then I think this is OK! Skipping definitely counts as cardio but because it’s just constant jumping, it can make your calves bigger. If calves isn’t an issue, you can add some skipping xx
Hi Rachel . can I please have the link to the old trial of your 3 steps to skinny legs,which includes both resistance , running and nutrition. As I would like to trial.
Hi lovely, unfortunately I no longer offer a free trial. But you can download my free 7 day slim legs diet on the homepage! :) xx
Hi Rachael,
Thank you for a great tip! I’m a ordinal pear shape body type. I’m 1.68cm tall and weight usually between 49kg-52kg. I’m turning into 31 this year. My body fat percentage is usually low for women, between 15-16%. My upper body really doesn’t have any problem (actually everyone worries that I’m way too skinny). But my lower body looks like completely different person.. My hips bone is wide, and my thighs and calves are really..really big. I was an athlete before, and I was running about 20-30km a day+swimmer. That time, my weight was 32kg, but same height. I can say now that I was literally sick back then. After I quit running but continued to swim, I gained back 20kg very quickly.
Even when I had 32kg, my legs weren’t so skinny because I had many running practices at the mountains. After this, whenever I start doing sports and exercises, I feel that the fat on my legs all turn into muscles but doesn’t change size/or looks actually bigger. Now, I really hope to tone down my leg muscles but I don’t know where to start. I continue to swim 3 days a week, and I’m yogi so yoga everyday and I also do barre 5 times a week because I noticed it doesn’t make them bigger (and I love them), but it doesn’t reduce any sizes either. What do you think? I’m happy with my weight but I want to look same person from the top to the bottom, and wear pretty short skirt and heels! Thank you!
Hi lovely! Glad to hear that you’re healthy now :) I would add in more walking to slim them down (read this). And if you want to reduce the size of your legs, I would reduce the barre. If you continue to work your legs, they won’t decrease. I hope that helps! xx
Hi Rachael,
I am 17 years old, weigh 105 pounds, and am 5 ft 3 inch tall. I am a mesomorph body type. My weight is in the limit because if I lose so little as 1 pound, I lose my period. I have started eating more but I am not happy with how my body looks. My thighs are big and I have cellulite. I would like to lose fat (especially in my thighs) and get toned but not lose weight…you understand! That’s why i have decided to start working out but I don’t really know where and how to begin. Could you please help me with a workout that I can follow so I still look petite but get toned and have smaller thighs?
Thank you for your time!
Hi lovely! I would do lots of walking to slim down your legs and some resistance training (like the workouts I post) to help you tone up. This should help you change your body shape without losing weight. Just make sure you’re eating enough too. Good luck! xx
Hi Rachael,
I am 14 years old, weigh 90 pounds, and am 5 feet tall. I am a mesomorph body type. My mom and doctor say that I am underweight because I have not gotten my period in 1.5 years. I have been eating a lot more, but I am not happy with how my body looks. I think my thighs are too big and I need to lose a little fat from my stomach too. I also want to get abs and stronger arms. My mom has allowed me to exercise as long as I gain .5 pounds a week. She has also let me go to personal trainer once per week.
This is my exercise plan for the week
Monday- run for 20 minutes and walk for 10
Tuesday- personal trainer
Wednesday- run for 20 minutes and walk for 10
Thursday- tennis lesson
Friday- run for 20 minutes and walk for 10
Saturday- ski race training
Sunday- ski race training
I also take my dogs for a long walk every morning and walk a lot during the day at school. I do exercises for my abs and I use light hand weights for my arms every day as well. Every night I try to do stretching.
I am wondering if this is a good plan to get the results I want and if I am doing enough exercise.
Hi lovely, I think that’s a great plan so keep it up! When I first got my period, I got it once and then it didn’t come back again for 1 year. I was 13. So I think at your age, your hormones are still regulating. I’m sure you will start to get a normal period soon. If not, it would definitely be worth seeing your doctor :) xx
Thank you so much! This was really helpful!
Hey Rachael! Im a mesomorph and Im tall? is that even possible?
-Anoushka
Hi lovely, yes this is possible :) xx
Hi Rachael! Awesome post, I’m still confused though on how doing resistance training will give you lean legs. Personally, I’m trying to reduce muscle bulk in my thighs and mainly quads since they’re really bulky but I’m still unsure how. Anyway thanks!
Hi lovely, cardio is better for slimming down your legs :) The resistance training will help you keep your body fat down and the style of resistance training that I do will just help you tone up without giving you a bulky look xx
Hi Rachael,
i’m in a dilemma – I am what people call naturally slim but if I work out I notice the effects on my body very quickly. I am overall naturally slim but have the tendency to collect fat on my legs – so pocket fats on outer thighs and knees/ankles although they are quite long. I can work out what body type I am to proceed further. Its all so confusing. I am slim overall – torso/arms) but have normally defined small hour glass torso? I have a carb and sugar addiction.
Hi lovely, I’m sorry for my late reply. It sounds as though you might be the ectomorph body type. Or you could be a combined ectomorph / mesomorph. Either way, I would do cardio and light resistance training to help reduce fat and tone up. And also curbing that carb and sugar addiction will help too! Good luck xx
Thx – really appreciated. HNY
Hi!
I want to first say I love reading your blog posts, and they have helped me so much! I have a few questions, though. First, you say to do high intensity cardio 3 times a week, but running makes my legs bulky, so is there something else I should do besides that or should I just walk? Also, if running is bulking up my legs, does that mean resistance training, even light like on your blog, will too? Thank you!
Hi lovely! Running generally only makes people bulky if they are the short endomorph body type, so if that’s not you, I would still suggest it 2-3 times per week :) If not though, you can just walk. If running bulks up your legs, then I would avoid too much HIIT (a small amount is OK) and do the lighter resistance workouts I post. Good luck! xx
Hi Rachael
I’m wanting to start your ‘Train like a model’ workouts on YouTube.
But I wanted to know if those workouts also help with getting lean legs? Are they the same workouts in your Lean Legs ebook.
Thank you
Hi lovely! Yes they are very similar to my eBook workouts, and will help you lean out your legs :) xx
Thank you very much for your response.
Just to make sure. How many times a day do you recommend doing the workout? And will adding on a 30min jog work with it too?
Thank you
Hi Rachel! This is such an amazing blog and I am so happy I found it!! Most websites when you search for ways to slim down your legs, tell you go to on crazy diets and run a 5k everyday! I’m so happy that what you are writting is healthy and actually achievable to slim down your legs! I am 19 years old, 5’2″and 95 llbs., but have long legs considering my body proportions. I have been a competitive cheerleader for all of my life so I’m pretty slim but have pretty muscular thighs from tumbling. I think I am a mesomorph and want to slim down some of this muscle from my thighs. I’m also vegan, so I eat a pretty healthy diet, but was wondering if you have any other suggestions? Thank you so much for your help! :)
Hi lovely! Aww thanks for your kind words :) Have a look at this blog post on how to slim down muscular thighs – it should give you some good tips! All the best xx
Hello Rachel! Hope your doing great. I’m a thin ( mesomorph) I think, I’m 1.67 cms tall and 53 kg. My arms are toned so are my abs. However, I can’t get rid of my saddlebags, what ever I do, they just don’t go away. I have a good diet and train regularly, sometimes 3 or 4 times a week. I’m eating about 1300-1400 a day aprox. I’ve read I should do cardio fasted for stubborn fat, or not sure if I should do heavier weights and eat more to get more muscle and less fat in the thighs. I’ve tried carb cycling as well. What would you recommend???? Thank you!
Hi Lory! I actually have a similar situation to you (even the same measurements). I have actually learned that the saddle bags are due to hormone imbalances, especially cortisol. The fat storage here might be made worse if you are on the contraceptive pill. Have a read of this blog post as it explains these in a bit more detail. And read this one for cortisol. I never thought I would have any hormone imbalances but it’s actually so common! I would definitely do some research on reducing cortisol and try to do what you can. Otherwise you could talk to a naturopath who will be able to help you! All the best xx
Wow yes! I’ve read your other posts and it’s the same as me. I also have hypothiroidism (subclinical) and was going to a naturepath to help me in the process. She has enfisized in cortisol a lot, and so she said to eat carbs (healthy) at night to maintain cortisol low at night. So have you been able to loose your saddlebags with the supplementation and hormone balance? Some one also redommended the TMA hair analysis do check out mineral relationships not only deficiencies!
Hi Lory, ahh yes then I would say your thyroid hormones and cortisol are the cause of your saddlebags. Unfortunately for me, my hormones are still all over the place so I haven’t had much lucky yet in balancing hormones + reducing the fat around my hips. I have also heard of doing the hair analysis for minerals so could be a good idea to get it done! I got a blood test done for iodine and zinc which were both extremely low so I was using supplements for these. A blood test could be a good idea to start (if you haven’t already had one done). It’s great that you’re working with a naturopath – hopefully they will be able to help you! I wish you all the best :) xxx
Hi Rachael.My name is Katherine.I am not sure what body type I am.I think I am slim.I am 14 years old and probably around 5 feet tall but not taller than that and I am probably 105 pounds.I have a skinny upper body,skinny arms and small belly.I have very small waist and hips.My lower body is not big but its not as lean and thin as I want it to be.I have muscular toned long legs.My calfs are also muscular.What would you recommend and what body type do u think I am.I would be so helpful if you could reply,Thank you!
Hi lovely, it sounds like you are a mesomorph xx
Hi Rachel,I’m a Athena,a mesomorph from France!I’ve followed your workout program various times,I also tried different guides,but I’ve been a bit bored with my workout lately.Though I love resistance training I feel like my body got used to it and I don’t see that much improvement anymore even working out 5 times a week.I was considering a hiit program just to change the pace a bit;would you say a hiit program (using just bodyweight ) could bulk? I’m talking about burpees and jump squats,I know I tend to bulk like crazy with weighted lower body exercises but I wonder if using only bodyweight would work for me.
Hi Athena! I definitely think it’s a great idea to mix up your workouts and this should help you get results :) if you bulk very easily in your legs then yes too many burpees and jump squats could bulk up your legs. But if you just keep the lower body exercises minimal (i.e. try them just once per week), you might not bulk as much. Good luck! xx
Hi Rachel,
Thank you for that detailed description and guidelines. I know for me personally the only thing that really truly works for weight loss is cardio.
Now I am kind of in a dilemma: I am 2 months into a broken foot and am allowed to do physio- and physical therapy since two weeks ago. No running, jumping or dancing.
I am still in a bit of pain walking for a long time, so I am searching for a cardio workout that supports the healing process. I am a little desperate as currently I am in a sick cycle carousel that I can’t seem to get out of.
My question now: Would yoga and body resistance workout focused on endurance be enough to lose some weight until I am allowed to run again?
Or can you recommend anything else?
Thank you so much in advance.
Esperanza
Hi lovely, I’m so sorry to hear about your injury :( I hope you get better soon! Yes you can definitely lose weight with yoga and resistance workouts. But just remember that most weight loss is actually diet related so make sure your diet is on point too! Good luck xx
Hi Rachael, I’ve been struggling with exercise and the result it produces. I’m a ecto-mesomorph, so my body is rather skinny. However, exercises like running/cycling/squats bulks my thighs up really quickly, which has made me stop exercising intermittently as I don’t like how it makes my thighs look. Could you advise what exercise I should do to keep my thighs lean for my body type? Thank you!
Hi Gwen, I know the feeling! All the workouts on my blog and in my eBook are designed to help you tone up but without bulking up so give those a go! xx
Hi Rachel
I am 26 years old. I have been gymming for 5 years. Initially I did weight training and lost tons of weight. I have however plateaued and can’t seem to lose anything more. I’ve tried changing up my exercises but my legs look more bulky with fat. I think I am a mesomorph and have recently purchased your guide. I just wanted to know if your plan would work on someone who has been exercising ie would it shock my body into losing weight/getting a nice shape?
I really relate to your struggles with your legs. I don’t even wear skinny jeans because I feel to big. I hope your guides help me.
Thank you
Tasneem
Hi lovely! If you have any questions at all about my eBook, please feel free to email me :) And yes my program should definitely help you change your body and also slim down your legs (both muscle and fat) so you can wear skinny jeans! Wishing you all the best! And don’t forget that you are more than welcome to email me if you have any questions at all. Good luck xxx
Hi Racheal,
I am 19 years old, with the athletic mesomorph body type. I weigh 150lbs, and I am 5’8”. I love working out, and do it everyday. I eat very well. I eat lots of veggies and fruits, I avoid chips, candy, icecream, coffee and sweetners…I drink green tea, and lemon/honey water. I have lean chicken and hard boiled eggs, and yet I just don’t feel satisfied with my body.
This is what I do for workouts: mostly biking and elipitical. I was doing HIIT workouts and it was working a lot and running a lot, but I was getting plantar facsitis in my feet and it just made it too painful to do certain things like walking, running and jumping so I went to the elliptical and biking and then doing toning body weight excerises.
I just am having a hard time liking my body. I do work overnights as well so my sleep schedule is outta whack for the past month. But I am eating healthy and working out constantly. I try to burn atleast 500 calories while I am at the gym.
I went to try on swimsuits and just want to cry because I can’t love my body type and through everything I feel fat around my butt and upper thigh area, and I just don’t know what to do.
Sorry for such a long comment I just feel at a dead end.
Hi Brooklyn! I’m so sorry for my very late reply. I’m also sorry to hear what you are going through. I think you have 2 issues that you have probably already identified. 1 – you need to learn to love your body regardless. I know that’s easier said than done! But it’s really important. Here are a few tips to help you love your body. And 2 – perhaps you need to change up your workouts and diet if you aren’t seeing the results that you like. Often when women tell me they eat really good and exercise a lot, there are 2 reasons why they aren’t getting results. And these are – 1) binge eating; and/or 2) they’re really not exercising and eating THAT well. I always suggest keeping a food diary to really keep a track of how you are going with diet and exercise. Otherwise there can be other factors such as hormone imbalances, gut health issues, etc. Please have a read of this blog post for some other reasons why you may not be able to lose weight. I hope you start to feel better soon hun! Wishing you all the best xxx
Hi Rachel, I started working out a short while ago and I’m so glad I found your blog! I’m 165 cm and weigh 51.5 kg, so I’m not particularly big. I’m interested in toning and lowering my body fat percentage. Losing the jiggle, so to speak :P I really enjoy the dance cardio classes at my gym – zumba and sh’bam, etc – and was wondering if twice a week of dance cardio, 2-3 times a week of resistance training (mostly bands and free weights focusing more on endurance rather than strength), and pilates/yoga once a week is a good routine? I know you’re a big advocate of running, but I’m not really a fan of running and classes motivate me to go to the gym. Thank you!
Hi Liz, I’m glad to hear that you enjoy my blog! That does sound like a good workout plan, I would just add in some walking too! Running is great, but walking is actually better for slimming down legs, so running isn’t necessary. If you don’t like it, then you don’t need to do it :) What you’re planning on doing sounds great! xx
Hi Rachael, I wonder if I have skinny upper body but my legs are muscle and a lot stubborn fat, besides power walking, can I do fast pace ? Do you have any recommend for my cardio workouts ?
Hi Annie, I’m not too sure I understood your question properly. But please have a read of this blog post on how to slim muscular thighs. Cardio will definitely help! Doing full body resistance training will also help you tone up your arms and abs so they appear more in proportion with the rest of your body. I hope that helps! xx
Hi!
I’m just wondering how long you recommend jogging for? Or how far? I’m a mesomorph body type.
I’m really interested in buying your e-book. I want to lose weight and have been wanting slimmer thighs and to lose the cellulite on the back of my legs for so long.
Thanks!
Hi Shauna, I usually only recommend running for 20-40 minutes, depending on your fitness level. Overdoing it with too much running can cause further issues and actually prevent you from losing weight. If you have any other questions, feel free to ask! xx
Hi Rachael! I want to buy your skinny leg ebook the mesomorph one. And I just wanted to ask you if it will help me lose a lot of weight by the summer (30 pounds) to go back at 120 pounds that I used to weight. And I will also eat low carb so I think it will help because of what I’ve learn and your blog post. But I don’t have the time to exercise twice a day like in your ebook so what should I do? Because I don’t want to slow my transformation.
Thank you! Xxx
Hi Rachael! I want to buy your skinny leg ebook the mesomorph one. And I just wanted to ask you if it will help me lose a lot of weight by the summer (30 pounds) to go back at 120 pounds that I used to weight. And I will also eat low carb so I think it will help because of what I’ve learn and your blog post. But I don’t have the time to exercise twice a day like in your ebook so what should I do? Because I don’t want to slow my transformation and I also don’t know I much time per weeks should I do cardio? And I am a person that as a lot of fat and muscles right now
Thank you! Xxx
Hi lovely! I noticed that you bought my eBook, so I will email you directly xx
Hi! I’m 16 and I have no idea what body type I am. I’m 5’5 and I have weighed from 10 stone to 13 stone and I am from a south-asian background.I have pcos so should that mean I should follow the endomorph diet?In the past month by giving up in milk, I found it easy loosing 2 stone.Also,my fingers fit perfectly around my wrist.However, I carry a lot of weight around my stomach and hips and have broad shoulders.A reply would be really helpful x
Hi Zara, I would say that you are probably more like the mesomorph body type, but you could be combined meso/endo. It’s hard to tell without seeing you. If people are between these 2 body types, I usually say to follow the endomorph guide. But either of them will get you great results. Also PCOS will make it harder for you to lose weight. I’m sure if you’re already getting help for this, but fixing that will also help. Good luck! xx
Sorry for the mini essay it’s just I have no idea what body type I am!
I have small wrists, when circling using middle finger and thumb the top digit of my thumb overlaps my finger. My shoulders are also quite small as is my rib cage and from front on my hips and shoulders are the same width, with the waist being fairly nipped in. Before I had any weight gains or losses in mid teens (aged 14-16) I had strong thighs particularly the front of the leg, and well built deltoids, and reasonably good biceps and triceps. However the muscle were not bulgy or overly large just toned. My bum from sideways on used to protrude quite a bit and was quite solid. At the time I used to be quite active and did lots of athletics, karate and netball. In my childhood I was slim, in my mid teens I was fairly curvy (32C – 24 -36 at 5ft3).
In my late teens when I went to university I gained weight down to a diet of oven food, and became sluggish and was always cold. I maintained my curvy body proportions bust 36DD, waist (30) and larger hips (44) but at 5ft 5 weighed 90kg, was a UK size 16 and was 36% body fat.
After uni I then went a pretty drastic crash diet which restricted calories, but wasn’t as clean still had a reasonable amount of white carbs and tined soups rather than homemade. I also did fasted slow paced jogging everyday for an hour and would do stair running for 15mins a few times a week. In 6 months I lost 33kg, my hips were 35, waist 23 however I lost a lot of muscle in my arms (until recently found it difficult to even lift my work bag or food shopping),my bum went flat whereas previously it had been quite pert and my bust went to 30D. Body fat went down to 23%.
Over the next few years I generally ate cleaner, switching white carbs for amaranth, buckwheat etc., eating 400g raw salad a day, with my main meals being stews and soups made from scratch. However I would also eat a massive bar of chocolate a day, either a whole galaxy bar or caramel bar (114g) and eat chicken and chips at least twice a week. My weight hovered at 60kg and my body fat was 26%.
At the start of February this year I started intermittent fasting for 16 hours a day from 19:30pm to 11:30am in the morning. It’s curbed my chocolate and salt cravings so now my diet is raw salad with olive oil sometimes with fish seeds and mixed nuts, soups/stew vegetable and lentil based sometimes with chicken, and mixed whole grains such as quinoa, amaranth, buckwheat etc. everyday few days. I also have a few homemade protein balls (protein powder, seeds, honey, peanut butter) about inch in diameter after I exercise. In the first week of February I started boxing and kicking a standing punch bag for one hour a day, I found I looked much leaner lost a few inches from my arms waist and legs, but gained 1kg in weight, and found it really worked my muscles, which got a bit sore and required a day or two of rest/shorter workouts to recover.
After a week it felts more like a medium cardio workout and shortened it to 45mins and I have also incorporated a few interval running sessions, 12minutes a session and 10minutes of resistance band work for the upper body. Having weighed myself yesterday I have lost 1.6kg, and lots inches off bust, legs and bum to the point that my bra, tops and trousers are loser and mu mum is a bit pertier.
At this point I am pretty confused as to what body type I am! My aim is to get down to 19% body fat at reduce my weight to around 55kg and dress size to a UK 6-8, with current inch my hips are 36 (from 37.5) inches my waist 25 (from 27) inches and my bust 28E (from 30FF). Not sure if this will have any influence by I am 26 years old and from an Indian-Asian background. Any advice appreciated!
Hi lovely, it sounds to me like you are the mesomorph body type. I think you are doing very well and seem to have learned a lot about exercise and nutrition over the years. You are eating healthy and doing lots of exercise – good for you! I would just do 1 interval running session per week and do the other as steady state running. Also, I would do some full body resistance training as this will help you slim down all over and quicker too. Here is an example of some full body workouts you can do – here and here. Good luck hun! Keep doing what you’re doing xx
Thanks! Will definitely give your workouts a go! xx
That’s great to hear! :) xx
Thanks so much for your helpful answer and your wonderful website.
You’re welcome! :) x
Hello
thanks so much for your perfect website.
I understood that my body type is mesomorph.
I started last 6 months lift weightening. after each two weeks, I was excited because I could lift higher weights. My upperbody was changing in beatiful shape but my legs not. All of my jeans are tight now and I do not like my legs. As I understood for this type of body, I must lift lighter weight. I like to have mascular upper body, so can I continue with heavy weights? what shall I do for my legs? I like to have mascular legs but not bulky. Because I am short around 156 cm, so I prefer to have thinner legs.
I will be so thankful, if you would help me.
Best regards,
Ghazal
Hi hun, aww you’re welcome! You can definitely keep doing heavier weights for your upper body if you are happy with the results. For your lower body, I would avoid heavy weights and traditional exercises such as squats, deadlifts and lunges. I would do these type of workouts for your lower body instead so they are toned but not big. Also, if you want to reduce some muscle on your thighs, have a read of this blog post. Good luck! xx
Hi Rachael! I love your Blog!!
Which Body Type are you?
Thanks Luisa! I am the mesomorph body type xx
I have been running for the last 2 years at 9.7km/h for 50 minutes everyday and my legs are really bulky right now, I want them lean and skinny, I realize now that I have to walk more and run less but could you please tell me the measure and the time of the power walk and cardio that I should use to decrease all the muscle please? I’m really feel uneasy trying to guess it because I want to loose weight too.
Hi Andrea, I’m sorry to hear that! Running every day really is a lot. I would reduce the running to 3 times per week maximum. Try to keep your runs to 20 to 30 minutes long and run a bit faster (maximum of around 12km/hr) – you might need to build up to this speed. And then in terms of walking, I would try to walk every day if possible, for around 45 to 60 minutes xx
Hi. Rachael. I’m so happy I found this site. I struggle with too much muscle mass. I’m trying to find ways to reduce my overall size. I’m in fairly good shape and have been considering buying a rowing machine to burn fat. I can’t find any information on how this would effect my overall body composition if done long term. Any thoughts?
Hi CJ, rowing is a really good full body exercise – it will get you fit and definitely burn fat. But I know long term rowers usually have bulkier legs and upper body. It’s up to you though and the look that you are going for! xx
Hi, Rachel! Thanks for the great blog! If you don’t mind me to ask for advice, I’m 5.5 and 51.8kg. My body weight is quite fluctuative depending on what I eat and my activities are. I just recently started hit the gym but I’m not sure what to do. I am a little big in my inner thighs and especially my calves. Thus, I really want to slim them down. But I’m afraid that I might even make them bigger. So, can I do this power walking on a treadmill? And that would be keeping it in a steady phase for longer time 40-50mins on 3 days in a week? And should I do some repetitions on leg press machine or some leg machines or would that build more muscles thus make my calves bigger? If yes, should I keep the repetitions high with lower weight something like that? Thanks in advance! Love xx
Hi lovely! Yes you can do this walk on the treadmill and it will help you slim down your legs and won’t build muscle in your calves. I would avoid leg press and other leg machines for now. HIIT exercises will build the same amount of muscle but will be much better as they will benefit your whole body. Have a look at these HIIT workouts here and here for some ideas. You can also start with body weight exercises. Good luck! xx
Hey Rachael,
I have really stubborn fat under my butt, and am looking to see how I can get rid of that! My legs are not huge, but they are still not where I want them to be. Thanks so much
Hi hun, this has always been a problem area for me too! The thing that has worked most for me is lots of power walking. It honestly works wonders! I would try going for a walk every day and tracking your steps on your phone to make sure you’re consistent :) Good luck! xx
Hey Rachael,
I am 5’9 and weigh about 125 pounds. The top half of my body is very little, while my legs are too big for my liking. I especially have fat directly under by butt that will not go away! I was wondering if you had any suggestions as to how I could help slim my thighs, and what foods I should be avoiding that may contribute to this problem. I am desperate at this point! Thank you so much!!
Hi Jess, I just answered a similar question above. This has always been a problem area for me too and lots of power walking is the best way to get rid of this stubborn fat! It sounds too easy but I promise it works – you just need to do a fair bit of it :) You don’t necessarily need to avoid certain foods, but eating at a slight calorie deficit will help you lean out quicker. Good luck! xx
Hi Rachael, I just found your site and I literally fell in love with it. First of all, last year I started training because I wanted to be a little healthier, but I fed badly during the process and lost a lot of weight. I had to regain some weight for my health and now I’m fine. Therefore, during my period of weight loss, I deprived myself of certain foods and when I regained weight, it was not necessarily the good things I ate. So today I decided to get back in shape to lose weight without depriving myself. My goals is to have thin legs with long muscles. But, I did research on the internet on like having thin legs without having muscular legs, and the results were all different. So, I would like to have your opinion on my questioning. Also, I am 15 years old and I am mesomorphs. And I know I’m still young, but I just want to be a little better in my skin, being in shape and to be healthier.
Oh, and I also feel that because I have big thighs, I am less able to stretch because I have more fat and muscles and I would like it to stop.
Thank you in advance :)
Hi Sandy, I’m glad you like my blog! :) Yes thin and toned legs are different to muscular legs. Lifting heavy weights will give you muscular legs. Doing cardio and lighter weights (such as these type of workouts) will give you long and lean legs. I’m not too sure if having more fat / muscle makes it more difficult to stretch. But I would say that as you lean out and you become more flexible (through continued stretching), you will eventually be able to stretch further :) xx
Thank you very much for replying to my question!! Xx
And can I run or walk to lose some fat and muscles? Because I was thinking that I could start doing cardio and then doing the exercices that you showed me! But is it going to bulk my calves or my thighs? That’s my biggest fear! I don’t want to do something that will give me the opposite of what I want!! :)
Xx
Hi hun, yes walking and running are both grea exercises to slim down your legs! I would make sure that you’re doing it on a flat surface so that you don’t build muscle too much muscle. Running does build a little bit of muscle (but not as much as resistance training). But walking won’t :) xx
And can I run or walk to lose some fat and muscles? Because I was thinking that I could start doing cardio
Hi Rachael! So glad I found your website!! I’ve always been slim but I’ve been doing HIIT and circuit workouts for the past 2 months and noticed my calves became drastically muscular and bulky. I’ve stopped working out the last two weeks, what can I do to lose those calf muscles quicker and get them back to how they were?
Hi Alex, losing muscle is quite difficult and will take some time. I would avoid the HIIT for now and do these type of resistance exercises so you can still workout. And then I would do lots of walking to help slim them down. Good luck! xx
If i have too much muscle on my legs after 2 years of Kayla Itsines and my body fat is very low would your guide help reduce this muscle to create leaner looking legs (Im a mesomorph)? Ive also messaged you on Facebook.
Hi Ki, yes I definitely think it would as that’s what is designed for :) I’ll reply to your Facebook message too xx
Hey Rachael,
I’m 20, 5″5, and 52kg. I’m really trying to slim down my legs (especially my thighs), but I dislike running so my cardio exercise of choice has always been rollerblading. However, the nature of the exercise is pretty bulking to the calves and thighs (quadriceps, hamstrings, adductors). My goal are those pin straight, shapely model legs – I always figured I could just lose 4-5kg and I would slim down everywhere but I don’t want bulk on my thighs. Should I stop and just stick to running?
Thanks!
Hi Hannah, walking is also really great for slimming down your legs (read about it here). You don’t necessarily need to run, you can just walk; but you will get results quicker if you run. Remember to also be eating healthy to get the best results. Good luck! xx
Hi Rachael! I’m 23, 5″4, weigh 52Kg and slightly pear shaped. I started the gym 8 weeks ago with the intention of getting active. I was relatively slim and had a fast metabolism. I do classes at the gym which includes body attack, body pump, boxing, circuit training, HIIT classes and yoga. I do a combination of 3-4 of these classes a week. But 8 weeks later, my thighs and calves have visibly bulked up, my butt sticks out more, all which makes me look shorter and stockier. I’ve noticed a bit of fat gain on my face and upper body but that’s fine because it evens out my pear shape a bit. I haven’t been eating more than before I started the gym so I’m not sure why I’m getting stockier in the legs and gaining fat elsewhere? What should I be doing to reduce the bulkiness and achieve a slimmer lower body?
Hi Joanne, I’m sorry to hear that this has happened to you. I think the best thing to do would be to avoid the HIIT, circuit and pump classes for now (as these will have lots of squats, burpees, lunges and other exercises that might bulk up your legs), and focus more on boxing, running and walking. You can also do body attack but keep it to once per week, and you can do yoga too. These type of workouts will help give you a slimmer look. It sounds like you having the diet on the right track so just make sure you’re eating the right amount of food for fat loss and eat healthy most of the time. Good luck! xx
Thanks for the reply Rachael! Hypothetically, so if I stopped vigorous exercises and only walked, would the muscles in my calves and thighs reduce significantly or would it just turn to fat and stay the same size?
Also what speed do you recommend for power walking on a treadmill for 40 minutes?
The muscles in your legs would reduce, and so would the fat (yay!). BUT it is harder to keep the rest of your body lean without doing some sort of resistance training xx
Hi! I’m 11 years old and 5″2, and I weigh 42 kg. I do ice hockey, and my thighs have definitely gotten bigger but due to big muscles. Currently, I am doing PT, but it targets the thigh muscles, which I don’t want. I do pilates once a week, and I am quite flexible. My stomach muscles are fine, I think, but I want my legs to be slimmer but still have the same amount of muscle so I can do ice hockey just as well. I love running, and I finished a cross country season with 5km runs or less. What should I do to slim down the muscles in my leg when I’m only in 6th grade?
-Thanks :)
Calla
Hi Calla! You are still very young so just keep in mind that you will continue to grow and your legs will get longer as you grow taller, and this will lean them down naturally. I’m not sure on your reasons for PT, but you could always ask your PT to focus less on doing workouts for your thighs and to do lighter resistance sessions – if you talk to them about your goals / concerns, they should change your workouts to suit. Otherwise I would continue with your running and do some walking, and perhaps just do some lighter body weight exercises to help keep you toned. Have a look at some of these blog posts here and here for ideas. I hope that helps! xx
Thanks Rachel!!
By the way, can cheerleading tone down your legs? xx :)
I actually don’t know much about the type of exercises that cheerleading involves, so I don’t really know if I can answer that question sorry! xx
Hi Rachel,
This site has helped me so much, my thights are still slimming!
But now I got two questions.
HIIT tends to gaining muscles very quickly and the bulkyness is not something I want.
But what about pylo/kickbocksing HIIT routines once a week? (Cause I need to work on those abs too)
and I tend to eat to less, but i’m scared about eating more, what is a good way to repair this (still want to loose +- 5kg.
Thank you!
Hi Heather, that’s great to hear! Yes HIIT once per week would be great to help keep your abs lean and not get bulky. If you are already a serial under eater, then I would increase your food intake slowly otherwise you might gain weight. So just increase it by 100 calories each week – this is just 1 piece of fruit. And then the next week, add another 100 calories. Keep doing this until you reach your ideal calorie intake. Good luck! xx
Hi Rachel, your blogs did help me getting to know more about workouts. But something is bothering me: will I get muscley leg and calves if I do resistance training as you recommended (thrice a week)? Because I just want to burn fat and not develop any muscle.
Hi Roselyn :) It depends on the type of resistance training you’re doing. If you are doing heavy weights, HIIT and lots of leg focused exercises such as squats and lunges, you will likely gain muscle in your legs. If you do lighter resistance training and these type of workouts, you shouldn’t develop too much muscle xx
Hi Rachael
I’m looking at buying one of your ebooks however I’m a mix of mesomorph and endomorph so a little confused as to which would be the best option. Would you be able to help guide me with how to make the best choice? Thanks! :)
Hi Trish, I’ll send you an email directly :) xx
Hi Rachael,
Loving your site! Thought I posted yesterday but I can’t seem to find it — could you please email me directly instead as I prefer to correspond that way with my questions before I purchase your e book.
Many thanks in advance,
Nicole
Hi Nicole! No sorry it did work, I just need to approve all comments first and didn’t check until today :) I’ll send you an email with a response to your comments xx
Hi, Rachael! I am a mesomorph body type and I do a lot of sport of long distance running and field hockey. I power walk every day about 3km. I have seen a massive improvement in my legs since about a year ago, however, I just can’t see any difference on my upper inner thigh, and I haven’t reached my target legs. I am very toned on most of my body apart from my bum and I really need some help. I am 5f1 with a muscular frame thank you!!
Hi Caitie, I would increase your power walking. As soon as I do more walking, I notice fat loss in my upper thigh area. I usually try to do 7-10kms per day. Try to start every morning off with a walk and it will definitely make a difference! xx
Hi Rachel. Wow I am so amazed at all the info I learned from your blog and now understand why I am not achieving my goals of losing some inches in my thighs and lower abdomen. I am a mesomorph and excited to try your program. However, I am worried about the running. I tried to run using the C25k (couch to 5k) app and within weeks I developed knee pains, despite wearing a knee sleeve and watching multiple you tube videos about good form. So I am nervous about the sprints and running days. I started power walking in June. Will that be enough cardio? I did try elliptical a few times but now I am wary since you say it can bulk up legs too. My knees actually hurt again now from all the heavy weight squats and lunges I have been doing for the last 3 months, but not as bad as running. Thanks again for all you do
Hi Neuyogi, I’m so glad you are learning from my blog! :) Power walking is a great exercise to lean down your legs so it is definitely enough. You could try light jogging 1-2 times per week, but if you feel knee pain, I would not continue with it – just focus on lots of walking. I would also only do light squats and lunges and incorporate other types of lower body exercises (read blog post here for ideas). If you are still having a lot of knee pain, I would see a physio :) Good luck! xx
Hi Rachel,
I am exercising 6 days a week. 5 days I do elliptical trainer at a moderate-high intensity for 1 hour and 1 day I power walk. I also train legs one day, abs one day, arms one day and full body strength training one day after the power walk. The resistance training tends to be for 20-30 minutes. Is what I am doing wrong? My thighs are getting so much bigger instead of leaning down.
Hi Natalia, I’m sorry for my late reply. I would stop doing the elliptical trainer and do power walking instead. I would also add in 1-2 runs per week (they only need to be for 20 ish minutes). This should help lean down your legs. Elliptical may be building more muscle. With your resistance training, make sure you’re lifting light and high rep. It is likely that the type of resistance training you’re doing is building the muscle in your legs. Squats and lunges are great, but they do build muscle. Check out this blog post for some ideas for other types of resistance training that won’t build as much muscle xx
Hello! I have a mesomorph body type and I have pretty short, muscular thighs. I do dance and my goal is to get long, lean feminine legs. can I go from short and muscular legs to long and skinny legs? or would the workouts not help?
Hi Gianna, you can’t change the structure of your legs. But when they are leaner, they will look longer. So the workouts will definitely help :) But just keep in mind that they won’t look the same as someone who is tall with naturally longer legs xx
hi rachel! I have a question about body types (the ectomorph, mesomorph, endomorph). I’m having trouble categorizing myself. I don’t know whether to go with ectomorph or mesomorph for the following reasons: I’ve always been naturally small/skinny, with skinny arms and wrists, however though skinny my arms they look slightly muscular/toned. My waist is small but stomach isn’t that toned though I seem to be “skinny fat” there. I have small hips but my legs are quite bulky for my upper body frame (which is also quite skinny and somewhat bony). My legs seems to have quite a bit fat (but no cellulite) because when I sit down you can really notice it, however there seems to be a lot of muscle. When I stretch/squeeze them because and then grab the skin there isn’t too much to pull, however they aren’t necessarily toned or sculpted. I don’t seem to gain weight easily. I exercise frequently( 4-5 days a week) now and grew up playing sports, but their have definitely been times where I wasn’t exercising at all and gained nothing. Also if this helps my measurements are 32, 26,34.5 (inches) and the circumference of my thighs are 20 inches If you could help me with this that would be great, thanks!!
Hi again! referring to my legs, I meant to say they appear toned but not necessarily sculpted or look muscular. And I’m also 5 foot 3 inches and 119 pounds
Hi Valerie, from what you describe, it sounds like you are the mesomorph body type! xx
Hello Rachel,
I’ve been struggling to thin down my legs as a mesomorph. In fact, when I started running long distances (45 mins), they started bulking up. When I walk for long distances, they also bulk up. It seems that with any type of exercise, my legs become more muscular. Do you have any tips or anything to explain this?
Thanks,
Michelle
Hi Michelle, I’m sorry to hear this! Walking is really the best exercise to slim down your legs but should be on a flat surface (any hills will make them bulkier) and at a medium fast pace (not super fast). Also, running will work best at slimming down your legs when you’re eating at a calorie deficit. Instead of doing long distance, your could try running shorter (20 minutes at a slighter faster pace) and spreading out your walking during the day xx
Hi, I am trying to trim my thighs. I am very fit, and for the past 8 years, my week has consisted of 2 strength training days, 3 days of Hiit cardio and 1 day of yoga. I usually try to avoid weightlifting in my arms and shoulders because they tend to get massive if I do anything but body weight exercises but yoga, and stick with Dumbbells for my legs. My diet is pretty sound. I eat clean 90/10. I want to try your workout schedule of:
week. 1 – Full body weights and walk 2 – Cardio only 3 – Full body weights and walk 4 – HIIT cardio 5 – Full body weights and walk 6 – Cardio only 7 – REST Hope that helps xx
I am hoping to lean out my legs by including more walking. Is it possible to do yoga on the full body weights days or do I need to do weights still?
On the full cardio days, should I just walk? Thanks!
Hi Carrie, sounds like you are very fit and consistent so well done! :) I think my program that you are going to follow will help you lean out your legs. You could definitely swap out a full body weights session for yoga. On cardio only days I would do both a run and walk (start with a walk to warm up, run and then walk to cool down). Good luck! xx
Thanks for the feedback!
Hi rachael i previously asked a uqestion and forgot to say, i rdcently did a hiking and backpackimg two day evemt during which i walked around 17km a day carrying a 30kg bag, but i feel slightly heavier tham before and my thighs are touchimg unlike before. How do i remove the layer of fat above the muscle?
How long was this event for? If it was just a short event it might not have caused this. But if it was long and you did a lot of uphill walking it could have caused some bulking. The best thing to lean out your legs and get rid of the fat is walking (but on a flat surface) xx
Hi Rachael! I’m mesomorph type and I don’t want my body to be muscular in want it to look feminine. Since I think I have a lot of fat in my down area because I’m have peach body type I want to burn the fats and tone it, and I don’t want to make my butt bigger so can u please give me some tips :))
Hi Emma, I think the best type of exercise for you would be cardio (running and lots of walking) and also some lighter resistance training (see my Victoria’s Secret workout posts) and maybe 1 HIIT session per week :) xx
Hi Racheal.
I appreciate coming across your blog. To my own understand I am primarily a mesomorph(according to the BodyBuilding.com survey I took) and am currently trying to devise a strategic workout routine to meet my goals. I want to get rid of some of my excess body fat and get lean and toned. I have yoyo-ed on and off before with my training because I do not like developing too much leg muscle. It is just not my cup of tea. I used to do Insanity workouts 5x a week but I noticed my quads were getting bigger which I was not too pleased about. So I am trying to find a balance because I am worried that doing Max Interval Training will bulk up my leg and at the same time I like seeing results and differences in my body so quickly. I want to stay lean and toned but preferably not too bulky. What would you recommend for someone like me?
Hi hun, have a read of my blog post on how to do weights without getting bulky. I think the workouts in my skinny legs eBooks would suit you perfectly. But I would recommend a combination of lighter resistance circuits, cardio and if you want to, you could do a HIIT workout once per week (but you’re correct in thinking that lots of HIIT will bulk up your quads) xx
Hi Rachel
I just found you and Am so excited. I’m about 5’5 120 but am really happier around 114. I can get to 114 easy but I’d LOOK horrible bc I’d b skinny fat. I’m not so concerned with the number but my legs gain muscle EASY. I had back surgery last year and my legs got SO little bc I lost all my muscle and once I started working out now they are too big :)
I’m buying into your cardio explanations and am excited to do them. I will prob not do much LEG ONLY resistance but maybe 2 days a week of full body HIIT resistance. But ONTOP of that what should my cardio look like ? power walking ? Jogging AND HIIT running ? After reading all your blogs I’m having a hard time finding out HOW long these walks or jogs should b and how often?
maybe power walk 3x a week but for how long ? Then jog 2x a week ? Again for how long ? THANK you in advance I’m hoping to find that happy medium in my otherwise quick to bulk legs :)
Hi Ruth, I’m happy you found my blog too! :) 2 HIIT sessions per week would be good, or you could also try 1 HIIT and 1 full body lower intensity circuit similar to the Victoria’s Secret workouts. In terms of the cardio, I would try to walk 3 times per week for 45-60 minutes each (but the longer the better) and then jog 2-3 times per week. How long you jog for really depends on your fitness level – I usually only jog for about 20-30 minutes :) xx
Hello! :)
I’m a mesomorph and naturally have quite a big frame, so would like to slim down. However, I only eat around 600 calories a day which I know is extremely bad, especially as I’m in my mid-teens. But it’s not that I’m depriving myself, I just don’t often feel hungry.
I’m worried that if I increase my calorie intake I’ll put on even more weight, or just constantly feel guilty for eating so much.
Do you have any advice? Xx
Hi Mary, as a mid-teen your body is still growing so it’s really important that you give it the nutrients that it needs at this stage. 600 calories is very little, and the reason you are not feeling hungry is probably because you have damaged your metabolism due to not eating enough. My advice would be to really slowly start increasing your food intake, even if it’s just eating 1 extra piece of fruit per day for 1-2 weeks, and then the next week add a little bit more, etc. You really need to try and fix up your nutrition before starting an exercise program. Just make sure you’re keeping active by going for walks or playing sport at school, etc. Good luck! xx
Hi! I’ve recently joined the girls basketball team and i’ve noticed that ever since i joined a few months ago, my legs have been bulking up. What kinds of exercises should I do and would there be a way to slim my legs down without stopping the drills that i do during practice? Thank you!
Hi Kristen, if you’ve only noticed your legs bulking up since basketball, then it is probably due to the type of training you’re doing. Unfortunately I don’t really know what type of exercise you’re doing at training and you can’t really make changes unless you stop the training. I would continue with the season and then when it’s over, you can start your own training to lean out your legs again! xx
thanks so much for answering i appreciate it you think hit cardio will help me tone my legs and lose stubborn fat on my inner thighs as well and thanks again for the response your awsome :)
hi i use to do a lot of cardio i dont know what do my legs i have jiggly thighs now what are the best exerices for my butt and hips my inner thigs are also a problem what do you think racheal
Hi hun, I would suggest doing lots of walking and some HIIT circuits to help tone up! Have a look at my youtube for some workout ideas xx
Hey Rachael,
I just started to exercise about a week a ago, by doing jogging every morning about 40 minutes and I am a mesomorph. I have read your guide on how to get skinny legs for mesomorphs and was just wondering how long would it take to see a difference in your thighs?
Hi Tara, you will probably notice a difference in the first few weeks. I would mix up the jogging and walking. Perhaps jog 3-4 times per week and the other mornings do power walking. Also try to incorporate some circuit training if you can! :) Good luck! xx
Hey Rachel!
I’m tempted to buy your mesomorph guide to skinny legs but Im a bit hesitant because I used to run a lot this summer and then got super bulky calves– and it was low endurance running and long distance. this also caused me to lose a lot of upper body weight (3 cup sizes to be exact) and thin out my arms. My legs however still maintain a poor shape of what has a lot of sub fat and saggy skin because of the running. I want to tone up but I REALLY dont want bulky calves. I do a lot of yoga as well and just want to thin out and elongate everything– will your guide help? And what do you then suggest for cardio so I won’t bulk my calves up??
Hi Zoe! Unfortunately you can’t do much about losing cup sizes :( It’s just what happens when you lose body fat and women tend to lose fat from here and their upper bodies first. Running will build a little bit of muscle, so I would just stick to running 2-3 times per week, and lots of power walking to help reduce lower body fat without bulking up. I would also recommend doing some low weight / high rep circuits to help you tone up both your legs, and your upper body too! I’m like you in that my upper gets really thin so doing weights helps to keep it looking toned rather than just skinny. Anyway this is what is in my skinny legs guide so if you want a more detailed program I think it could help! :) xx
Hello Rachael,
First of all, I really like your blog! Thank you for sharing all the information:)
I believe my body type is between ectomorph and mesomorph. I am very skinny but I have bigger legs/thighs. I want to know what the best cardio work to get skinnier legs. I have been doing a lot of elliptical(usually for 45 minutes) and I dont seem to see any change. By reading your blog, power walking works better to slim my legs.. But every time I try to powerwalk, I feel like I am not exercising(sweating) enough. Should I still try to power walk for 60 minutes? and what speed?( I usually walk 6.4km/hr) Also Why is it important to have only cardio days??
Hi Mana, sorry for my late reply! The best cardio to lean out your legs is power walking and steady state running. Have a read of this blog post. It doesn’t matter if you’re not puffed out or sweating, this is what you need to do to burn fat. If the exercise is too intense you will start burning stored carbs / glycogen (this is explained in the blog post above). Yes I recommend power walking for at least 45 minutes (60 minutes is better) and around 6.5-7 km/hr. It is important to have some days where you do only cardio to avoid overtraining which can actually slow down your results (keep in mind this refers to high intense cardio such as running, not power walking) xx
Hello Rachael. I am in my school volleyball team and I don’t know what body type I am. My upper body is quite slim and my BMI is 17.7. The fattest part of my body are my thighs and I have rather wide but muscular legs. Please help me determine my body type and also what my daily calorie intake for weight loss should be. Thanks a million!
Hi Janine, it sounds like you are probably a mesomorph body type. Have a read of this blog post to work out your daily calorie intake! xx
Hi the blog is great and is a help. I’m a cyclist and do velodrome twice a week, road cycling twice and gym two days inbetween with my brother doing cardio there as well as squat,lunges,calf raises and other leg exercises but have slightly chunky legs and am quite short. I know that part of my problem is probably from cycling and I have thought about giving it up but I love it. Help want skinnier lean legs
Hi Clair, thank you! You’re right in that your problem is probably due to the high amount of cycling that you are doing. If possible I would cut out one of your cycling sessions so you are only doing 3 cycles per week. And if you’re trying to get rid of chunky legs I would avoid leg exercises such as squats, lunges etc and stick to steady state running and walking x
Do you have a vegan version of your nutrition guide? Always trying to figure out how to get enough protein as a vegan. Thanks!
Hi Rachael
So far I have seen a lot of progress all around my body.. I eat healthy and excercise regularly. But I have , in my opinion at least, a significant amount of fat on my thighs, and it’s the only part of my body that seems large, especially since my calves and legs are so thin. What can I do to eliminate the fat around my thighs? I know what to do to gain Muscle, but for now I just want to eliminate all the fat. And once I’ve lost enough I’ll start more weight training on my thighs and gain muscle.. But what can I do to lose the fat?
Hi Fran, the best thing you can do is lots of cardio. Walk every day, run, incorporate longer distance sprinting. This will lean down your legs and if you are consistent, will happen quite quickly x
Hi Rachael! Thanks for your inspiring blog posts as it has helped a lot! Currently, I’m at 120 pounds and 5’2″, and body fat is around 21 percent. I am trying to get smaller but still look lean like your body and i think I’m mesomorph. I have lean legs but I seem to carry stubborn fat on my arms. How long should I do cardio on my cardio only days? I workout with a trainer 4 to 5 times a week and do cardio for 20 to 30 minutes after my workout. Also I do cardio only on Saturday for about 45 minutes . My diet is similar to your diet except my afternoon snack is strawberries with Pb 2. Should I do something different with my routine or diet ?
Hi Jane, Rachael here. It sounds like you’re very dedicated with your workouts! That is fine for cardio. Just make sure you’re also doing some intense cardio such as running. And if you’re sticking to a similar diet to mine that is healthy, you should get results! Just make sure you are very consistent. Good luck! x
Hi Rachael :) I was wondering, I’m a mesamorph who’s looking to lose fat. I would like to be more on the slim side, I do not want to be too too muscular since I ready do. Should I focus more on cardio than weights because I tend to gain muscle very easily also.
Hi Estelle, Rachael here. You should do a combination of both. With weights, don’t lift too heavy and keep your reps high and rest low. For cardio, do a combination of low intensity, high intensity and HIIT :) xx
Hi Rachael! but what do you mean with use light weights? I’m a meso looking to lose fat and have lean body and legs like yours! I’m doing bbg with 4.5kg x dumbell and 6kg for weightball. is it too much for light weight? too little? i can’t be happy with my legs, i think i must increase power walk to 5-6 times a week! any advice?
Hi Tatiana, I think I just replied to this on Instagram ;) Anyway, the type of training in BBG is HIIT which will naturally build more muscle than the lighter resistance circuits that I do and that are in my skinny legs program. Anyway, I would try to focus more on body weight training for BBG and increase your power walking :) xx
Your blogs are amazing! Helpful and insightful I’m hooked!
Hi Rachel, I just read your blog and really liked all the info! I’m definitely a mesomorph and bulk up easily. I’m wanting to start a workout routine and lose weight. I have allot to lose so I’m wondering if I should be counting calories and staying under a low set amount while I workout. I’ve done the Insanity program before but I was always starving. How do I balance the workout with calories in? Thanks!! :-)
Hi Sasha,
Apologies for my late reply! You should eat at a slight calorie deficit but not too strict otherwise you will be hungry all the time. I’ve written a blog post on how to calculate the right amount of calories for you so check that out here. It may take a bit of getting used to when you’re eating at a calorie deficit (ie you may get a little hungry). If you are starving though, you can eat a little bit more.
PS this is Rachael. I’m having website issues so I’m logged in through my boyfriends account lol xx
I have recently found your blog and absolutely love it!
I had never read about the three different body types before and these definitely have helped me to find the best way for me to work out.
Im a little confused about how many days to weight train and cardio.
Should it look something like this:
1 – HIIT day followed by power walk (no weights)
2 – All body weight workout (no cardio)
3 – Moderate cardio and upper body weight workout
4 – Moderate cardio and lower body weight workout
Thanks Mollie! Everyone is different and it depends on how many days a week you can dedicate to exercise. I would recommend something more like this, but this is 6 days per week.
1 – Full body weights and walk
2 – Cardio only
3 – Full body weights and walk
4 – HIIT cardio
5 – Full body weights and walk
6 – Cardio only
7 – REST
Hope that helps xx
Hi Rachael,
Your blog is very helpful and I will definitely be considering the plans that you’ve made available. I know that my body type is mesomorph, but I don’t know if I am an ectomorph/mesomorph or endomorph/mesomorph? My problem is that I’m already muscular but my goal is to reduce the size of my thigh muscles. What can you recommend to achieve this goal?
Thanks :)
Hi Dinah! It sounds like you are a mesomorph, so don’t worry too much about if you are ecto/meso or endo/meso. These guidelines should help you out, but I am releasing a nutrition and workout ebook within the next few weeks and I will have a separate book for each body type xx
Hi Rachel,
First of all I think your blog is great and so helpful so thank you!
I would say I am a mesomorph, I am 5ft4 , weigh 118 pounds and my body fat is 14% so I’m quite small but build muscle easily and my legs are much bigger than the rest of my body.
No matter what it do, LISS cardio, HIT cardio, weights, plyo training my legs don’t seem to get skinnier, seems to only build more muscle under fat. I eat the right foods but nothing works.
Another thing, although like I said my legs are quite muscley, they are still covered in cellulite front and back, is there anything that can help that or is it just genetic?
Help!
Thank you
Emily
Hmm 14% body fat is quite low, so it will be difficult and hard work for you to drop lower than that. Your diet will be the main thing. I am releasing a nutrition and workout guide for mesomorphs in around 2 weeks so keep your eyes out for that! Oh and cellulite is partly due to genetics but you can reduce it. I wrote a blog post on it so have a read of that too (link here) :) xx
Hi Rachael
I love your blog its so inspiring and thanks for take your time to reply ;)
I jst ordered protein powder and I’m wondering when shd I take it exactly? I usually have breakfast first n go to gym so when Im done I take the protien shake and that is enough or after that I need to have lunch also. Just not sure its only for supplement or substitution.
Thank you so much.
Once in the morning after you workout is good enough! I would not use it as a substitution, but add to your meals. OR you could have it as a snack x
Hi Rachael! :)
This series on how to get skinny legs has been amazinggg for me! I’ve always struggled with slimming my legs & I’d say I identify with your body type so i’ve been following the mesomorph nutrition/ cardio guide. For moderate intensity cardio would you say that the elliptical would be good if you varied the incline? Or power walking on the treadmill to be better?
Thank you! :)
Hi Maddie, I’m so glad that it has helped you :) For me personally, the treadmill is always better for slimming my legs compared to the elliptical. I would do mostly treadmill but sometimes if you need a break or need some variety, you could do the elliptical xx
Hi Rachael!
I have been trying to incorporate a higher intensity (moderate, I usually only do low) cardio into my workouts and I’m fine on the epileptical and the bike but when it comes to running/jogging on the treadmill I find I can only go for a few minutes. Do you have any tips that could help me? Thanks! x
Running is hard if you haven’t done much of it. I used to be the exact same! I just started out my running slowly for as long as I could. When I couldn’t run anymore, I would walk for 5 minutes and then run again. Over time you will be able to run for longer periods, and then you will also be able to run quicker. Just start out slow and walk when you need it. Keep pushing and you’ll get there! xx
Hi Rachael! Just found this then after your instagram comment @anonyjay !
I have a question – I’ve found that after stopping HIIT and focusing on power walking that my legs have gotten significantly leaner ? Im struggling to figure out why this is so – I know hiit is supposed to burn fat and help gain lean muscle so Im kinda confused at why my body is responding in this way?
would love to know what you think!
Yup that happens to me too! Check out my blog post on cardio here x
Hi Rachael!
I was reading one of your comments in that more fit people should do the HIIT program, I was wondering, what exactly do you mean by “fit”? What should a female have/do to be classified as “fit”?
Also I’ve been trying to find a healthy snack thats mainly protein to eat throughout the day instead of cereal/granola (especially after I realized the amount of sugars and carbs In those grains) to stay full longer and up my protein intake.. I was thinking beef jerky? I know it’s Packaged and processed, so it might not be the healthiest alternative, but the nutritional facts seem adequate enough to what I’m looking for, something low in carbs and considerably high in protein. I really like it though! Is it a healthy alternative that’s beneficial to my diet?? (I’m trying to lose weight and get more toned in my legs and stomach)
Xoxo – Fran
Hi Fran, I mean that you should be able to sustain high intensity cardio for long periods of time. You need to have a high level of cardiovascular fitness to perform these types of exercises and get the most out of your HIIT workout. I think beef jerky would be a suitable high protein snack. Other great high protein snacks are protein shakes, boiled eggs, yoghurt, nuts and soy beans. I hope that helps! xx
Hi Rachel! I usually do weights three times every week and, the same days, I do some cardio, running. What else should I do to improve my body and get toned?
Congratulations on exercising regularly! Lots of people find that difficult so well done :) Mix up your workouts a little bit to add more variety and keep your body guessing. When you do weights, add in a few plyo moves like box jumps or jump squats, and try different exercises that you don’t usually. Instead of running, try doing sprints or try a cardio based exercise class such as cycle (my favourite!) or boxing. Also make sure that you’ve got your diet spot on. If you’re exercising regularly and eating right, you’ll see results! All the best x
Hi Rachael,
I always freak out on rest days because well I have no idea what I should eat to maintain my abs and muscles and not ruin my diet :( what should I eat on rest days if my goal is toned thinner legs/thighs, and more ab definition on my stomach?
Xoxo
If you’ve got your diet pretty spot on, you should eat the same on rest days as you do on every other day. This is what I do. Aim to eat the same type of food, but if you’re not hungry, it is OK to eat a little less. I hope that helps! xx
Thanks for the post! Within how many hours would you recommend to eat post-workout?
If you ever made an e-book guide I would definitely buy it! :P
Thanks hun, that’s good to know! :) I would definitely recommend eating carbs and protein without one hour of working out. I usually try to eat as soon as possible, at least within 30 minutes. If I leave it an hour, I usually get so hungry that I want to eat everything! x
hey rachael- I follow you on Instagram and you’re a great motivation. I would say I am mesomorph, I naturally have a toned stomach and pretty muscular legs. the inner thing and lower stomach I am having problems with. I usually do ab workouts twice a week and do a pretty intense leg work out one day a week because I’m too sore for more than 4 days after. what do you reccomend ?
Hi Victoria,
I am also a mesomorph and for myself I find that cardio and squats help most with the inner thigh and diet is the key factor for your lower stomach. Instead of doing legs once per week, I would do a full body weights program 3 times per week so you’re not intensely fatiguing your legs. Add in the cardio that I have recommended in this how to get skinny legs plan (to help your thighs) and stick to the diet guidelines (to help with reducing body fat on your stomach and entire body) and you will see results! xx
One more thing I forgot to add…when you train, do you train to complete failure or how do you choose your weight?? Thank you!
Oh, and yes I train to failure on my last 1-2 sets
Hey girl!
I’m definitely a mesomorph and I bulk easily especially when my diet isn’t quite right. Will this plan make me bulk or will it slim my legs? Are there certain exercises you recommend or can I choose any leg exercise? Also, I want to train my whole body but I want to train for strength and endurance without adding size. How do you train for this, like how many sets and reps and rest and how heavy? I used to know so much about weigh training but I got off track and my diet was terrible when I started college and now I’m totally lost and trying to fix everything haha. Thank you so much for everything you do, you are so great!!
Hi Lindsey,
I have designed it so that it will slim your legs, but also build lean muscle to give tone, without getting bulky. However, everyone’s bodies are different. Give the guidelines a go and if you notice too much muscle/bulk for your liking, then I would reduce the heavy weights and focus on cardio and plyo exercises. If you want to train for strength and endurance, lift heavy and do 3-5 sets of 6-8 reps for each exercise, resting for at least 2 mins. This will be very difficult for beginners so I wouldn’t advise unless you are comfortable with weights. This will help with strength, without adding bulk. Doing HIIT and plyo exercises will help with endurance. I will be doing a post on the best leg exercises :) Good luck! xx
Hey Rachael
I usually workout at least 4-5 a week at the gym doing ab excercises, machines and I just started a week ago to run on the treadmill, after I noticed your guide to toned legs.. I started running and jogging and now have began to try HIIT. Also after looking at your diets for mesopmorphs, I’ve made my breakfast either a protein shake or an egg, and for lunch vegetables and fruit, and for dinner after the gym I eat either meat, chicken or a protein shake.. My goal is for thinner, toned legs and thighs. Is there anything else I can do to get to my goal?
Btw your body is my motivation! I love your blog and your posts!
Xoxo – fran
Hi Fran,
By adding in cardio including low to moderate intensity cardio and HIIT, you will see a difference in your legs and thighs! Don’t forget to add some carbs into your diet so you don’t go hungry. Remember that the best time to eat carbs is in the morning and post-workout. PS fruit counts as carbs x
Hey Rachael
I think I’m a mesomorph, my legs at the moment look similar to how yours used to look (from the photo you posted of your legs on the blog post #8). I’m a competitive swimmer so I swim around 6-9 times a week for 1.5 hours each time, and we do a small amount of strength training out of the water, it’s mostly just a bit of abs, some squats, press ups.
So I have a lot of muscle in my upper body, especially my shoulders and back but I was just wondering how to tone my legs more, I mean I do a lot of cardio but should I try to do more weights?
I’m also trying to eat healthier now and your blog and instagram are really helping!
Thanks so much x
Hi Morgan, I’m glad I can help! :) You definitely need to do more weights for your lower body to get tone and definition on your legs. I’ll be posting leg workouts in the future but I do have a leg workout video on my youtube and instagram x
Hey Rachel, first of all, thank you for all this info and the effort you put in this blog. Anyways, I have a question… Whats the difference between cardio only days and moderate cardio times?
You said you should do 4-5 times of moderate cardio and 2-3 cardio only days… What do you mean? Thank you!
You’re most welcome :) I recommend doing moderate cardio 4-5 times per week, 2-3 of these days should be moderate intensity cardio and the other days should be moderate intensity cardio after or the same day as a weights session. Of the 2-3 moderate intensity cardio only days, you can modify so that one is HIIT. This will definitely help with getting skinny legs. I hope that makes sense!
Hi Rachael,
Thank you for an amazing blog. I recently started working out. Focusing mainly on cardio. My goal is to run a 10 km race in June with my mom. I have a problem though. I’ve been excercising now for 2,5 weeks almost everyday. (I quit smoking 3 weeks ago) so I am really slow. My problem is food. I’m not hungry and eat maybe top 1000 calories a day. I’m 183 cm tall and weigh 64 kg. I wanna loose weight so I thought eating less was good but since I started reading your blog I’ve learned it’s not and especially when I’m this tall(?) I just don’t know what to eat without gaining weight and I hate the feeling of feeling full.
Thanks again!! :D
Hi Felicia,
If you’re eating so little food and not getting hungry that sounds like you have probably damaged and slowed your metabolism. You need to slowly start increasing your food intake. If you do it dramatically, you may gain weight so that’s why I recommend doing it slowly. And start by increasing your carbs so eating things like oats, sweet potato, fruit, even yoghurt. Also to help with your metabolism, try out some weights, maybe starting out with a weights class or body weights if you’re a beginner. Good luck! :) x
I wanted to know if you could help me know what body type I am… I am very athletic.. I am a former national NPC bikini athlete.. being once 9% bf. but now struggle to be under 120 pounds and hold my weight of course on my thighs… i generally am Grateful for what God has given me but strive for daily improvement.. but am so confused as to what body type i am… I hold weight easily.. meaning i gain easily… I am 32. but I do have that athletic look.. you cold say and that fast twitch muscle fibers in my legs… VERY muscular. i am unsure if it is metabolic burnout or something else that may be the reason “more cardio isn’t causing more weight loss” but i have not been doing that in months.. I took time off. I am short. 5 ft 1. i do not hold more weight in my midsection at all. i lean out first in my upper body and face. and abdomen. last is the legs. i have been told to SPRINT to loose the fat on my legs. ? advice? input on what body type you may thing I am ? BTW I am a fitness NUT and I am so impressed by what I have read from you in just the few days i found you and I am an RN and love your stuff I will for sure stay tuned and purchase your books. Thank you so much!! Legs are my weakness and you are just what i was looking for! thank you so much
Heather
Hi Heather,
It sounds like you are probably a combination of the mesomorph and endomorph body type – so awesome work on getting your body fat to 9%!! Incredible. Sprinting would probably cause your legs to get bigger so I would not do that. The only type of interval running I would do is the type I recommend in this skinny legs blog post. If you have excess fat on your legs and they are very muscular, I would focus on power walking (awesome exercise to get rid of the excess fat!) and steady state running. Hope that is helpful! And thanks for your kind words and support :) xx
So my “trainer”
Has me doing the step mill 5 days a week HIIT for 40 mins and run steady for 40 mins 2 days and 4 times of HIIT class. He loves loves hill sprints to lean out legs….
So is this wrong?????
And I can sprint fast but that long run is hard for me to do….
More reason to think I have those fast twitch fibers
He won’t listen to me.
I have to be honest walking bores me to death!!!!!!! Can I jog? Slow ? How often?
I guess every trainer is different but I would not suggest the step mill. Instead of the 5 days a week of step mill I would suggest 5 days per week of power walking. You can jog but you won’t get as good results. Put on some music and go for a walk outside! It’s much better than the treadmill :) Then you can do the 40 minutes 2 days of running. HIIT classes are great but if your legs are already really muscular, I would perhaps only 2 days of this and 1 day of something like boxing that is HIIT based but more focused on upper body xx
Hi,
I really need some help. First of all, I’m not sure if I’m an overweight ectomorph or a mesomorph. Also, im athletic and I’m trying to lose my inner thigh fat. When I walk, my thighs touch and run against each other. But I’m not overweight extremely. Just in that area I think. My hips aren’t that wide..so my legs are closer together. But I still don’t like them touching when I walk. When I was younger it wasn’t as bad but now that I’m older, it’s worse. Worse to a point where I’m really really insecure about it. Please help me. Thank you so much!