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#31 How To Get Skinny Legs Series: Summary

how to get skinny legs

This is my final blog post in the how to get skinny legs series. This post will provide a summary of all the main points that you need to know to get those lean and toned legs.

KNOW AND UNDERSTAND YOUR BODY TYPE 

First of all, you will need to know your body type as this will determine the type of workout and nutrition program you should follow. To find out what body type you are, check out my previous blog post here. I also have specific nutrition and workout guidelines tailored to each body type here: ectomorph, mesomorph and endomorph. Have a read of these guidelines to find out how to get skinny legs for your body type.

CARDIO 

Unfortunately, if you want skinny legs, you can’t avoid cardio. The best type of cardio to get skinny legs is actually low to moderate intensity cardio such as power walking and light jogging. This is because it uses fat as one of the main fuel sources, whereas HIIT and weight training use mostly glycogen (carbohydrates).

Also, it is very beneficial to do power walking first thing in the morning or after your HIIT or weights session. After doing weights / HIIT, your body is depleted of glycogen and will turn to fat for energy. Power walking after your HIIT and weights sessions is a must! Even if it’s just a light walk for 20 minutes. Find out more about cardio for lean legs here.

RESISTANCE TRAINING 

If you want toned legs, you will need to do some form of resistance training. If you just want purely skinny legs with no definition, then you may not want to do resistance training. But I highly recommend it! Read my blog post here for tips on how to do weights without getting bulky.

resistance training how to get skinny legs

HIIT (INTERVAL RUNNING)

If you do your HIIT right, it will help strip fat from your legs very quickly. However, most people do HIIT like this: 30 seconds sprint as fast as you can, 30-60 seconds rest and repeat for 10-15 minutes. This is great but uses mostly glycogen as a fuel source, not fat, and can contribute to bulking.

By modifying your HIIT so that you are running at a slower speed (but still faster than normal) for a longer period of time, you will burn more fat. For example, it is better to run at a medium fast pace for 2 minutes, with a 60 second rest and repeat this 5-10 times (depending on fitness level) as this will burn more fat. To find out more about this type of HIIT, read my previous blog post here.

cardio how to get skinny legs

DIET 

If you exercise right, you will definitely notice changes in your legs, particularly with cardio. However, you will see even greater results if you are eating right. Depending on your body type, you may need a low carbohydrate, balanced or high carbohydrate diet. Have a look at the nutrition guidelines for each body type to find out more (ectomorph, mesomorph, endomorph). Also, I have a few good blog posts on diet to help you get started:

If you read through these nutrition blog posts, you will hopefully have a good idea on the amount and type of foods you should be eating to get the best results.

SUMMARY 

Just in case you have missed any of the blog posts in the how to get skinny legs series, here they are:

  1. Why you should be doing for cardio for fat loss and lean legs
  2. How to get skinny legs: endomorph nutrition and workout guidelines
  3. Knowing your body type: ectomorph, mesomorph, endomorph
  4. How to get skinny legs: mesomorph nutrition and workout guidelines
  5. Use HIIT to get results quicker
  6. How to get skinny legs: ectomorph nutrition and workout guidelines
  7. Top three mistakes you’re making
  8. How to get rid of cellulite
  9. How to do weights without getting bulky

To find out more about my lean legs workout and nutrition program, click here 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.

45 comments on “#31 How To Get Skinny Legs Series: Summary”

    Susan says:

    Hey Rachel
    I am 17 , I recently began gaining weight about a year ago and it was giving me knock knees also I am really chubby now not fat and I want to loose fat from almost every part of my body… I am a mesomorph and have been doing some exercises and dieting but it hasn’t been working…
    Now to get the 3 steps to lean legs , I have a big problem with that because I want to know if it’s an eBook or in paperback form and after paying for it because this would be an international payment (I live in Africa).. how exactly would I get the book..
    Thanks
    Xoxo

      Diana - Lean Legs Support says:

      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.
      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 ebook that includes a full 8 week workout and nutrition plan, a separate recipe ebook and demonstration videos.
      This means you can purchase this program from any country in the world and you will receive it to your email immediately.

      You can find out more about the Program here:

      Lean Legs Program

      Love,
      Diana
      xx

    Iram Rehman says:

    Hi. I just want skinny legs. I have at home bike machine.Will that do the job? If yes, how long and how many times a week. Xx

      Diana - Lean Legs Support says:

      Hi lovely,
      If you are an endomorph, then cycling will most likely make your legs bigger so I would avoid it completely.
      If you are a mesomorph, you may or may not be able to get away with cycling. Some mesomorphs are OK with it, while others aren’t.
      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.

      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      Our Lean Legs Program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.

      It’s an 8 week workout and nutrition plan that 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.

      If this is what you’re looking for I would definitely recommend giving our program a go. :) You can find out more about it here:

      Lean Legs Program

      Love,
      Diana
      xx

    angiesrecipes says:

    I am definitely a endo type..been doing HIIT and Weightlifting, and now my skinny jeans don’t fit any more. But I love living room workouts and absolutely hate running…..so bad that HIIT ain’t suitable for me. Is it okay do them low impact?

      Diana - Lean Legs Support says:

      Hi lovely,
      We 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 :) 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.
      Yoga seems perfect too and you should see a significant improvement after about 2 months.

      You can find out more about the Lean Legs program here:
      https://www.rachaelattard.com/lean-legs-program/

      For more helpful info about what other cardio and HIIT to do please have a read of these posts:

      https://www.rachaelattard.com/cardio-exercises-that-dont-involve-running/

      https://www.rachaelattard.com/full-body-hiit-workout-that-wont-add-bulk/

      Love. Lean Legs Club support
      xx

    AC says:

    Hi Rachel,
    I am a cross between endo and meso. Would like to know if jumping jacks (normal intensity and tabata version) would cause thighs/legs to bulk up? Not sure if jumping jacks falls in the same category as jump squats Cos it feels less intense on the thighs.

    Bruna Alves Roccasalva says:

    I’ve looked for it on my inbox and can’t find it:Could you,please,send it again? ?

      Rachael Attard says:

      Of course! I just re-sent it to you :) xx

    Bruna Alves Roccasalva says:

    Hi Rachel,i bought your guide some time ago,but i read somewhere you updated it.Is it possible to have the updated version?

      Rachael Attard says:

      Hi lovely, I just checked my emails and I sent you the most updated version on 8/2/17 :) xx

    jen says:

    my calves is like mens legs. To slim it down, so hard. My mom had a bulky calves but my dad is average. im 13. by doing only 100 squats, walking less than a km can lean your calves and only drink water?
    ps sorry but if you drink water less than 8 glass and half fruit, would it make my calves slimmer without excrcise?

      Rachael Attard says:

      Hi Jen, please have a read of this blog post on how to slim down calves. You are still very young so just know that your body will change a lot in the next few years and usually for the better! I would concentrate on just eating healthy (don’t completely cut out food and drink only water as this will cause many problems now and in the future). And yes walking will help xx

    Hay says:

    hi, I had a bulky calves. i am ashamed of it. I was not free to wear skinny jeans. I always wore Oversize pants. The thing is, I do not know if The muscles or The fat tissue made its bulkier. Can i get long and Lean CALVES? how can i get rid of the bulk? I always walk to school for less than km. I heard that squat make your butt bigger. But does it make your leg slimmer? ps I want to be skinny.My friend is teasing me for my flaws. Im an introvert so I always workout jumping jack in the bathroom. does jumping make you taller? and maybe leaner?

      Rachael Attard says:

      Hi lovely, please have a read of this blog post on how to slim calves! Squats do make your butt bigger but don’t make your legs slimmer – read this for further info about whether squats make your legs bigger or smaller. Nothing will make you taller unfortunately – this is genetic. Jumping jacks can also probably make your calves bigger, but it will burn calories so can perhaps help you lose weight xx

    Jane says:

    HI! your article is really helpful! So the thing is, I have bulky calves, but I think I have fat and muscular calves. Like when I flex I do feel fat on top of it, but I don’t like my muscle size. I am in aerobic walking, but my teacher chooses courses that are hilly, I have lived in two story houses most my life, and I have gained weight as well. So for the muscle part, I think it became bigger due to those daily activities. But I saw in one of your articles that if you built muscles because of exercise, then you can get it back to the way it was! Would that apply to me? I have heard that massaging the calves, pinpointing certain acupuncture points can slim the calves. I have also heard that endurance cardio also slims legs. I am a meso/endo, but I ran everyday for an hour in the summer at the gym, I started to bulk up because I am short. I stopped that because school started, and my legs aren’t as bad as it was in the summer. I took your advice on walking, but I don’t feel like I am losing weight. Is there anyway I can incorporate distance running but in a way that it won’t bulk up my calves according to my body type? I want to do distance walking a lot too, but I also want to incorporate distance running as well. If my calves were skinny when I was in my elementary school years, can I get those calves back to the way it was now, or is that impossible? I read your articles about calves, and it really helps. But I wanted to get a more personalized response from you through this. You have told me that losing muscle in this area is very hard. But is it impossible? I am expecting that it will take me over an year to achieve the look that I want, especially with my calves. I have really considered getting botox when I grow up for my calves, but I wanted your insight on how to slim the calves in a less invasive way. I have researched a lot, and I lost A LOT of hope. They say that if your calves are big, it’s most likely genetics, and there is nothing I can do about it except to embrace my body. Some rebuked people like us, saying why would you want to lose the muscle there? muscle is a good thing and you should be thankful because there are people that get calf transplants! and then they just teach how to tone the calf muscles. I have been told so many negative, and hopeless commentary on calves. I am so lost, and I don’t know which exercises I should do anymore. My self esteem about my body is rock bottom, and I feel miserable. I physically feel really groggy, and I really want to change myself. To become more healthy and great. After seeing your blogs, I have realized that you do a great job of helping women gain this goal. I would really like to take this time to thank you. You truly blessed so many other women who probably had it worse than me. Thank you so much for your kindness and consideration, Rachael!

      Rachael Attard says:

      Hi lovely, aww thank you for your kind words. I’m so sorry about how you’re feeling about your body. You can definitely make changes to your body and to your calves. If your calves were previously slimmer, you can change them. If they have always been bigger, it might be genetics. But it sounds like yours have increased in size, so you CAN reduce them. When I built up lots of muscle in my legs, it took me about a year to get my legs back to normal. So it’s a long time, but not impossible. I would not run every day, especially if you bulk up quickly and are short. Do long distance walking, and then do running maybe 2-3 times per week, but only needs to be for 20-30 minutes. And also remember that if you’re trying to lose weight all over, diet is also really important! Good luck :) xx

    Yuhi says:

    Hey Racheal!!
    First of all I’m so so grateful that I find your blog and your body is MY GOAL ❤
    I have been searching for blogs for so long that focus on not getting bulky legs.
    I just wanted to ask whether skipping will bulk up my legs? I skip everyday for 20 mins. And I want to target my inner thighs. And I will start walking too now that i have read all about it in this post. So would you recommend skipping for skinny legs?
    Xxxxxx

      Rachael Attard says:

      Hi lovely, aww thank you :) That’s great that you’ve started incorporating walking! Skipping won’t really slim down your legs, but it is good overall cardio (which will help with weight loss). But I would just be careful and monitor how you go, because constant jumping may increase the size of your calves xx

        Yuhi says:

        Thanks so much for your prompt reply!.
        I actually do the one leg skipping. Which is kind of running I guess? Not the two leg jumps. Hope you understood :)
        What are your thoughts about it?
        Xxx

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