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how to get skinny legs mesomorph

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.


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.


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.


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 :)

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

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


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


Love Rachael xx

Picture of Rachael

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

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

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

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

    Cerah says:

    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?

      Marina - Lean Legs Support says:

      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/


    Kristina says:

    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?

      Diana - Lean Legs Support says:

      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!

      Diana xx

    Sofia says:

    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.

      Diana - Lean Legs Support says:

      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


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