This is my how to get skinny legs mesomorph workout and nutrition guide.

Mesomorphs are those who have naturally athletic bodies and respond quickly to exercise. You can lose weight quickly, but can also gain weight quickly too.

For more information on body types and to find out which body type you are, check out my previous blog post here or you can take my free quiz here.

Your guidelines will focus on reducing your overall body fat and building lean muscle to get lean and toned legs, without getting bulky.


With the high level of exercise, you will be doing, it is important to fuel your body and eat regularly.

Your body type does best on a balanced diet, which means eating a combination of healthy fats, protein and carbs. Try to eat fat, protein and carbs at each meal (and snack, if you can).

I also recommend eating smaller meals more frequently, (i.e. every 2-3 hours). This will prevent overeating and also help control your insulin levels.


You should not restrict any certain food types and should have a diet consisting of balanced carbohydrates, proteins and fats. A good macronutrient breakdown is:

  • 35-40% carbohydrates
  • 30-35% protein
  • 30% fat
macros for each body


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 it be morning or night.

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

how to get skinny legs

I should also mention my 7 Day Meal Plan that is gluten, dairy and refined sugar free. So if you’re not sure where to start, this meal plan can be a great starting point. And it’s completely free :)


Regular cardio will be a key factor in keeping your body from gaining fat and also for reducing body fat on your legs.

Here are some key guidelines to help you get those desired skinny legs:

  • 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


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 body weight) 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.

HIIT workouts are also great for your 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.


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!

As a minimum, aim for 30-60 minutes of power walking on 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.

how to get skinny legs mesomorph


You should have at least one rest day. 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 a walk or yoga class.


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

There are 3 versions of my program, one for each of the 3 body types. Mesomorph version of the program is designed specifically for mesomorph body type. 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 macronutrients ratio. 

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


You may notice muscle definition and strength before you notice significant fat loss. This is OK, 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 your 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 a guide only, 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, then 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.

Love Rachael xx

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