Ever wondered why some girls can eat and train in the same way as you but end up with very different results?
Yes – genetics, hormones and different health issues play a big role. But there is an additional factor that we all seem to forget – your body type.
If you’ve been following my blog for a while, you know I am a big proponent for women not training like men and adjusting their diet and fitness to their own body type (and individual fitness and physique preferences).
A lot of women (myself included) particularly struggle with their legs and thighs! Unfortunately, for most, thighs are one of the last places where we tend to store fat.
In this blog post, I will focus on sharing my best tips on how to get lean legs according to your specific body type.
You’ll learn how to get rid of the stubborn fat from your thighs, without the fear of getting bulky, and slim down your whole body. So, let’s dive in.
WHY IT IS SO HARD SLIM DOWN LEGS WITHOUT BULKING UP (FOR SOME WOMEN)?
Before I realized how important it was to know your body type, I used to spend a lot of time in the gym asking myself, “what am I doing wrong?”
I wanted to get lean and toned legs, so I joined the gym with a group of girls.
We all had the same fitness goals (to slim down and tone our legs) and we were put on the same workout program.
We started lifting heavy weights and doing lots of squats (because that’s what you’re supposed to do when you want to lose thigh fat and get skinny legs, right?).
But, instead of slimming down, my thighs kept getting bigger and bigger!
My shorts became too tight and my thighs just kept growing. I started to lose my confidence and my motivation to continue working out.
And I couldn’t understand why this was happening to me. I thought I was doing everything right!
But then I noticed that some of the girls who worked out with me were getting completely different results, even though we were pretty much following the same diet!
So, it got me thinking: If two people are doing the exact same workouts and getting different results, it must mean that not all of us can be put on the same exercise and diet regime.
Someone who has a larger frame with naturally muscular legs is going to need a different workout and nutrition program than someone who is naturally thin and finds it hard to build muscles.
And that’s when I learned about different body types!
If you really want to get skinny legs, you first need to learn your body type and adjust your diet and exercise accordingly.
Learning how to adjust my diet and workouts for my own body type was one of the most important things for me to achieve my desired results.
HOW TO FIND OUT YOUR BODY TYPE
It’s actually very simple. Just take my 2-minute, free body type quiz that will tell you if you’re an ectomorph, mesomorph or endomorph.
After that, I’d recommend reading your particular body type’s diet and fitness tips (below).
WANT TO KNOW YOUR BODY TYPE?
- Complete the quiz in 2 minutes
- It’S free
- You will get 3 nutrition and workout tips for your body type
1. ECTOMORPH BODY TYPE: EXERCISE AND DIET TIPS
Ectomorphs are naturally thin and often quite tall. A lot of Victoria’s Secret models are ectomorphs.
These girls usually have a lower body fat percentage without needing to exercise or diet. And they usually find it difficult to gain weight.
But they also find it hard to build muscle, which means it’s harder for them to get that nice toned look.
Famous ectomorphs include: Kendall Jenner, Elsa Hosk, Keira Knightley, Kate Moss, Paris Hilton and Karlie Kloss
CAN ECTOMORPHS BECOME OVERWEIGHT?
Well, it would be very hard for a true ectomorph to become overweight.
However, one of the biggest misconceptions about ectomorphs is that they can eat whatever they want.
Yes, they tend to be quite naturally slim, and they have a fast metabolism…but that doesn’t mean they can constantly eat junk food.
If they ate a lot of junk food, they would most likely gain fat.
So, whilst they can be a bit more relaxed with their diet, they still need to make sure they’re consuming healthy foods so that they don’t start to look skinny fat.
Skinny fat is a term used to describe people who appear skinny when wearing clothes but actually have a higher body fat percentage.
If you want to avoid the skinny fat look (especially as an ectomorph), I would advise you to follow a healthy diet and to do resistance training.
CAN ECTOMORPHS GAIN MUSCLE AND BECOME BIG AND BULKY?
If you are a true ectomorph, you’ll find it hard to build muscle tone, so it’s highly unlikely that you’ll bulk up, even if you do a lot of weights and squat.
But, as I mentioned, if you avoid any type of resistance training, you will start to look skinny fat, and your legs won’t look toned.
So, what should you do to get lean and toned legs if you are an ectomorph?
FEMALE ECTOMORPH WORKOUT TIPS
If you want to get skinny legs as an ectomorph, here’s what you should do:
1. DO 2-3 CARDIO SESSIONS PER WEEK
Well, if you don’t have extra body fat, you could get away with doing minimal to no cardio. However, cardio will help your body stay lean.
Aim to do 2-3 cardio sessions per week so you can stay fit and healthy.
And if you need to lose some body fat, I would stick with low to moderate intensity cardio. This type of cardio works best for fat loss.
2. DO 3 (OR MORE) RESISTANCE WORKOUTS PER WEEK
If you want to look really fit and toned, you should use moderate weights and keep your number of reps moderate to high (8-12).
And if you don’t want to lift weights because you prefer a leaner look, you should stick to bodyweight workouts, similar those of the Victoria’s Secret models.
Aim to do resistance training 3 times per week (or more if you feel this is not enough).
ECTOMORPH WOMEN DIET TIPS
As I mentioned, you could get away with eating junk food without becoming overweight. But you could still have a high percentage of body fat.
THE BEST DIET FOR ECTOMORPH GIRLS
Ectomorphs do best on a diet that’s relatively high in carbohydrates, moderate in protein and low in fats.
Just make sure that you don’t eat a lot of processed foods. Stick to whole grains, fresh fruit and veggies and lean protein.
This is a good macronutrient split for ectomorphs:
- 40-50% carbohydrates
- 30-35% protein
- 20-25% fat
If you want to get more info, read my blog post on how to get lean and toned legs if you are an ectomorph body type.
RELATED POST: HOW TO CALCULATE YOUR MACRONUTRIENTS
2. FEMALE MESOMORPH BODY TYPE
OK, so mesomorphs are usually average size – not thin like ectomorphs, but also not naturally large, like endomorphs.
If you are a mesomorph (like me), you’re very likely to have an athletic body, respond quickly to exercise and can have great muscle definition.
So, if you’re a mesomorph, and you want to become a fitness model, then you’re in luck – because you’ve got the genetics!
Famous mesomorphs include Gigi Hadid, Margot Robbie, Halle Berry, Jessica Biel and Jennifer Lawrence.
CAN MESOMORPHS BE OVERWEIGHT?
When it comes to weight, you find it easy to lose and gain weight, so it’s not unusual if your weight fluctuates.
As I mentioned, your body has great potential, but if you have a very sedentary lifestyle and eat a lot of junk food, you can gain weight and fat.
In mesomorphs, fat should be quite evenly distributed. But a lot of you have told me that even though you can lose weight quickly, you find it difficult to lose inner thigh fat.
I also noticed that I tend to store most fat in my inner thighs and that’s usually the last place where I lose weight.
Here is what you should do to get skinny legs as a mesomorph.
FEMALE MESOMORPH WORKOUT TIPS
For best results, you should incorporate both cardio and resistance training into your routine.
1. DO A MIX OF LOW-INTENSITY AND HIGH-INTENSITY CARDIO
If you need to lose body fat, do high-intensity cardio (running) 3 times per week and power walking 5 times a week.
Running will help you burn lots of calories and stay in the fat burning zone for longer. And walking is great, because it actually burns fat!
For more info on cardio and how it works, read my blog post on why you need to do cardio to lose fat.
2. DO BODYWEIGHT RESISTANCE TRAINING 3 TIMES PER WEEK
Mesomorphs react to training quite quickly, but you can bulk up quite easily, especially if you do weights.
If you prefer to have more muscle, weights might be a great option for you.
But if you’d like a leaner look, and you don’t want to bulk up your thighs, I would advise you to skip weights and stick to bodyweight training.
Here are some of my favorite bodyweight workouts that won’t cause your legs to bulk up:
- Full Body Resistance Workout
- Full Body Burn Workout
- Full Body Workout – Let’s Get Lean
Aim to do resistance training 3 times per week.
MESOMORPH DIET TIPS
Your body type does best on a well-balanced diet. This means you should be eating a combination of healthy fats, protein, and carbs.
WHAT SHOULD MESOMORPHS EAT?
Your body type does best on a well-balanced diet. This means you should be eating a combination of healthy fats, protein and carbs.
You don’t have to follow a low carb diet, but make sure your carbs are coming from healthy and low GI carb sources, such as fruit, vegetables, wholegrain bread, quinoa, oats and brown rice.
Try to avoid white sugar and processed carbs.
A good macronutrient breakdown for mesomorphs looks like this:
- 35-40% carbohydrates
- 30-35% protein
- 30% fat
If you are a mesomorph, and you want to learn more, read my blog post on how to exercise and eat for mesomorphs.
3. FEMALE ENDOMORPH BODY TYPE
Endomorphs have a naturally larger, solid frame and are generally curvy, with a higher level of body fat.
This body type gains muscle and fat very easily and finds it difficult to lose weight, especially through diet alone.
Endomorphs have strong muscles (especially their legs). And losing body fat for the endomorph will probably take a bit longer compared to the other body types.
But it’s not impossible! Endomorphs can lean out their legs with the right diet and workout routine! :)
Famous endomorphs include Sofia Vergara, Kim Kardashian, Beyonce and Jennifer Lopez.
ENDOMORPH WORKOUT TIPS
As I said, getting lean legs if you are an endomorph can be a bit tricky.
Endomorphs naturally have muscular legs, and they tend to store most of their body fat in their thigh area.
So, if you want to lean your legs out, you need to reduce your leg muscle. And you also need to lose overall body fat to lose that stubborn thigh fat.
I’m going to share what EXACTLY you should do to finally get those lean legs you’ve always wanted.
1. STOP DOING EXERCISES THAT MAKE YOUR LEGS BULKY
Weighs, squats, CrossFit – these are all great exercise options, but they will work your quads and make your thighs grow.
So, if you notice that a certain type of training is making your thighs bigger, stop doing it.
2. FOCUS MORE ON LOW-INTENSITY CARDIO
Low-intensity cardio (which is basically power walking) will help you slim down muscular thighs and lose overall body fat.
You should aim to do it 5 times a week for at least 45mins. Also, after every resistance training session, do at least 20mins of power walking. This will help with fat loss.
3. FOCUS ON BODYWEIGHT WORKOUTS ONLY
I know you may be tempted to skip resistance training altogether because you’re afraid it will only make your legs bigger.
But if you avoid resistance training completely, your legs will not be toned.
Resistance training will help you get muscle tone and it will speed up your metabolism which will help with weight loss.
You should do bodyweight training 3 times per week.
ENDOMORPH DIET TIPS
When it comes to your diet, the most important thing is do not eat too many (or too little) calories.
If you want to lose weight, you should be in a slight calorie deficit. But if your calorie deficit is too severe, you’ll just slow down your metabolism, and you won’t lose weight.
If you don’t know how many calories you should eat, read my blog post on how to calculate your ideal calorie intake.
WHAT IS THE BEST DIET FOR ENDOMORPHS?
Endomorphs will get the best results on a low-carb diet. Here’s how their macros intake should look:
- 20-25% carbohydrates
- 45-50% fats
- 30% protein
So, my lovely endomorphs, protein and fats will be your new best friends! Make sure you’re eating a diet that is high in protein and healthy fat.
When it comes to protein, you should eat lean meat (especially turkey, chicken and fish), eggs, protein powder, yogurt and soybeans.
And when it comes to healthy fats, you should stick to avocado, nuts, seeds, nut butter, olives and coconut oil.
WHAT FOODS SHOULD ENDOMORPHS AVOID?
Unfortunately, you don’t do well when eating lots of carbs. If you want to lose weight and lean out your legs, your body type cannot get away with a high carb diet.
However, you shouldn’t avoid carbs completely, as they are absolutely essential for your body to function.
Good sources of carbs include fruit, green vegetables, whole meal bread, brown rice and oats. But your main source of carbs should be veggies.
The time of your carb intake is also super important. Make sure to eat your carbs first thing in the morning or within one-hour post-workout.
I’ve written a more detailed blog post on how to get skinny legs if you are an endomorph body type, so be sure to check it out.
CAN AN ECTOMORPH BECOME MESOMORPH?
You can, in fact, be a combination of two body types.
If you are an ectomorph/mesomorph, it is best for you to follow the mesomorph guidelines.
If you are a mesomorph/endomorph, it is best for you to follow the endomorph guidelines.
No matter what your body type, you CAN lose body fat, gain muscle and make an improvement to your legs. But you CAN’T change your body type.
If, for example, you are an endomorph, you will never have the physique of an ectomorph, and this should not be something to aim for.
Your goal should be something that is attainable for your body type and that will make you look and feel your absolute best!
LEAN LEGS PROGRAM FOR DIFFERENT BODY TYPES
I know that getting rid of thigh fat and reducing muscular legs can seem impossible. But I promise you – you can get amazing results if you know your body type and how to eat and train accordingly.
That’s why I designed my Lean Legs Program 1 to help you get skinny legs according to your body type (without adding any extra muscle bulk).
There are 3 different versions of my program, one for each body type.
Each version includes the right type of resistance training for a particular body type, so you can be sure you’re going to get the best possible results.
Check out my Lean Legs Program 1 and get those lean legs you’ve always wanted!
It’s FREE
213 Responses
Hi! I’m unsure if I should keep losing weight or do some sort of training to make my legs leaner. I used to have very thin legs pre-weight gain. I gained weight, then lost all the weight – except in my legs. Technically I’m now even underweight and on my upper half, my bones are starting to show a bit… but my thighs are absolutely massive. They just won’t lean out. My body keeps pulling every ounce of fat I have from my upper body instead of my legs… I’m worried I’m going to be skin and bones on my upper half before it starts taking the fat off of my legs. Should I keep doing my deficit anyways and hope it starts pulling from my legs soon? Or is there a way to make them lean without the deficit?
Hi Brittany! 😊 Thank you for reaching out and sharing your concerns. I can totally understand how frustrating this must be for you. First, are there any other activities you’re doing that target your lower body? Sometimes, certain types of training can build muscle in your thighs instead of burning fat, which might be why they’re not leaning out. If you’re focusing on strength training for your lower body, this might contribute to muscle growth, which could make your thighs appear larger, even if you’re losing weight overall. If you’re on a calorie deficit, be mindful of the types of food you’re consuming, as they can also play a role in how and where your body stores fat. It’s important to fuel your body with the right nutrients to support fat loss, especially in targeted areas like your thighs.
If you’re looking to target fat loss on your thighs, I’ve written some articles that might help guide you in the right direction,
https://www.rachaelattard.com/inner-and-outer-thigh-workout-for-women/
https://www.rachaelattard.com/best-inner-outer-thigh-workout-women-2/
https://www.rachaelattard.com/what-is-calorie-deficit-and-how-to-use-it-for-weight-loss/
Ultimately, if you’re underweight and seeing bone definition in your upper body, it might be time to focus on maintaining your overall health and consider switching to a more balanced approach that supports overall fat loss and toning, without pushing further into a deficit. Let me know if you have any more questions or need further guidance, I’m here to help!
Love,
Rach & The Femme Nativa Team
Hi Brittany. I’m not associated with this website, just a casual observer. It sounds a lot like you’re skinny fat. A similar thing happened to me, where I was steadily putting on more and more weight around my gut even though I was eating in a calorie deficit and doing the same workouts (cardio & yoga). I was also underweight, though my weight was getting harder and harder to maintain. My chest looked shrivelled and scrawny and my legs were like pins. Your body type means you put fat around your hips (better than me!).
My advice—do not keep losing weight! It will only make things worse. Instead, begin lifting heavy with your upper body. My favourite is pull-ups (weighted) but if you can’t do those, do something similar. Trust me–you won’t look skinny in your chest for long. You will be astounded. And the funny thing is that as a “newbie”, all that fat you’re putting on around your hips should start to disappear. It will almost seem like it moves into your chest (it doesn’t actually do that but it does seem like it!).
You say it’s like the fat is pulling from your upper body while your lower body size doesn’t shift. That’s not correct. Your body is pulling MUSCLE from your upper body (and probably your lower body) and turning it into FAT in your legs.
Your problem isn’t too much muscle–it’s too LITTLE muscle! What you’ve probably done as you’ve lost weight is lose a lot of muscle too. This happens particularly when you’re in your thirties and above when your body is no longer able to maintain it on its own. When you catabolise muscle, your metabolism quickly craps out and you start to gain fat in all the wrong places. You can fix this—and very quickly!
Be prepared, however, for some serious muscle gain in your chest and shoulders and an obvious narrowing of your waist when you work your upper body. But your legs and hips will slim out and you’ll look much more in proportion. That’s what happened to me (though the fat moved from my belly). And then you can start working on the muscle on your legs when your shoulders start getting too big!
Now this is all just an educated assumption based on my own experiences and a lot of personal research but give my suggestion a try. If you don’t like it, you can stop. What have you got to lose? Except fat!! Haha.
On a personal note, I’ve put on 8kg (intentionally) in a year and look slimmer and more lean than I ever have. I lift heavy and do very little cardio. I am now a BMI of 21, the heaviest I’ve been in 15 yrs. Nobody has noticed the weight gain. My tummy is non-existent. My six-pack is becoming more prominent. If you’re underweight, you should contemplate gaining weight (muscle)—when you’re ready. But do it properly! You need to bulk & cut. Research muscle building on Youtube—particularly from men. It’s a great start and they focus on what’s important (muscle & strength!), not weight loss.