{"id":6794,"date":"2017-01-03T19:00:52","date_gmt":"2017-01-03T15:00:52","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=6794"},"modified":"2025-11-04T14:23:54","modified_gmt":"2025-11-04T04:23:54","slug":"how-to-get-lean-and-toned-not-bulky","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/how-to-get-lean-and-toned-not-bulky\/","title":{"rendered":"How To Get Lean And Toned Not Bulky: The Female Guide"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6794\" class=\"elementor elementor-6794\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7f04e66d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7f04e66d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-36448c40\" data-id=\"36448c40\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-481ffd4a elementor-widget-tablet__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"481ffd4a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">Have you been asking yourself how to get lean and toned, not bulky?<\/p>\n<p class=\"p1\">If so, you\u2019ve come to the right place!<\/p>\n<p class=\"p3\">Before we get into the details, let me just say that there is nothing wrong with women who are muscular &#8211; if that is their preference! Everybody has different goals and different preferences on how they want to look and how they like to train. Some women want to gain as much muscle as possible, whereas some do not.<\/p>\n<p class=\"p5\">This blog post is for the women (like myself) who ended up getting bulky when their goal was to get lean and slim down. It is for the women whose legs got bigger but not more toned. For the women who were consistently told that\u00a0they\u00a0<a href=\"https:\/\/markfisherfitness.com\/but-im-afraid-ill-get-bulky\/\">can not get too muscular<\/a>\u00a0and their fears were irrational, even when they couldn\u2019t fit in their tops and jeans anymore.<\/p>\n<p class=\"p5\">This topic seems to be taboo in the fitness world, and nobody really speaks about it. But not me :) In this blog post I\u2019ll cover how to get lean and toned not bulky, and my best weight lifting tips for women who want this lean aesthetic.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:shortcode --><\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35016\" class=\"elementor elementor-35016\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-497aabe elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"497aabe\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ff46fb1\" data-id=\"ff46fb1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-816a8bf elementor-widget elementor-widget-image\" data-id=\"816a8bf\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/only-_-LEAN-LEGS-CHALLENGE.png\" title=\"only _ LEAN LEGS CHALLENGE\" alt=\"only _ LEAN LEGS CHALLENGE\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72fab4b elementor-widget elementor-widget-image\" data-id=\"72fab4b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"194\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/text_LEAN-LEGS-CHALLENGE-1-1024x248.png\" class=\"attachment-large size-large wp-image-35058\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/text_LEAN-LEGS-CHALLENGE-1-1024x248.png 1024w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/text_LEAN-LEGS-CHALLENGE-1-300x73.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/text_LEAN-LEGS-CHALLENGE-1-768x186.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/text_LEAN-LEGS-CHALLENGE-1.png 1269w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b479f9b elementor-button-align-center elementor-widget elementor-widget-form\" data-id=\"b479f9b\" data-element_type=\"widget\" data-settings=\"{&quot;step_next_label&quot;:&quot;Next&quot;,&quot;step_previous_label&quot;:&quot;Previous&quot;,&quot;button_width&quot;:&quot;100&quot;,&quot;step_type&quot;:&quot;number_text&quot;,&quot;step_icon_shape&quot;:&quot;circle&quot;}\" data-widget_type=\"form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<form class=\"elementor-form\" method=\"post\" name=\"New Form\">\n\t\t\t<input type=\"hidden\" name=\"post_id\" value=\"35016\"\/>\n\t\t\t<input type=\"hidden\" name=\"form_id\" value=\"b479f9b\"\/>\n\t\t\t<input type=\"hidden\" name=\"referer_title\" value=\"Rachael Attard\" \/>\n\n\t\t\t\n\t\t\t<div class=\"elementor-form-fields-wrapper elementor-labels-\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-type-email elementor-field-group elementor-column elementor-field-group-email elementor-col-100 elementor-field-required\">\n\t\t\t\t\t\t\t\t\t\t\t\t<label for=\"form-field-email\" class=\"elementor-field-label elementor-screen-only\">\n\t\t\t\t\t\t\t\tEmail\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<input size=\"1\" type=\"email\" name=\"form_fields[email]\" id=\"form-field-email\" class=\"elementor-field elementor-size-xs  elementor-field-textual\" placeholder=\"Enter your email here...\" required=\"required\">\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-type-acceptance elementor-field-group elementor-column elementor-field-group-message elementor-col-100 elementor-field-required\">\n\t\t\t\t\t\t\t\t\t\t\t\t<label for=\"form-field-message\" class=\"elementor-field-label elementor-screen-only\">\n\t\t\t\t\t\t\t\tLean Legs Challenge Inline\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-subgroup\">\n\t\t\t<span class=\"elementor-field-option\">\n\t\t\t\t<input type=\"checkbox\" name=\"form_fields[message]\" id=\"form-field-message\" class=\"elementor-field elementor-size-xs  elementor-acceptance-field\" required=\"required\" checked=\"checked\">\n\t\t\t\t<label for=\"form-field-message\">Yes, I want to receive emails &#8211; Femme Nativa weekly newsletter and special promotions. Please read our Privacy Policy.<\/label>\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"elementor-field-group elementor-column elementor-field-type-submit elementor-col-100 e-form__buttons\">\n\t\t\t\t\t<button class=\"elementor-button elementor-size-sm\" type=\"submit\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN THE CHALLENGE<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/form>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<p><!-- \/wp:shortcode --><!-- wp:heading --><\/p>\n<h2><strong>&#8221;WHY AM I BULKING UP INSTEAD OF SLIMMING DOWN?&#8221;<\/strong><\/h2>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>OK, so I get this question a LOT. And it&#8217;s important to understand\u00a0<em>why<\/em> so you can avoid it in the future and change your exercise strategy.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>I was actually in this same situation many years ago, so I can speak from <a href=\"https:\/\/www.rachaelattard.com\/why-i-dont-lift-heavy-weights-anymore\/\" target=\"_blank\" rel=\"noreferrer noopener\">my own experience<\/a>.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>When I started going to the gym in my early 20s, my goal was simple \u2013 <a href=\"https:\/\/www.rachaelattard.com\/how-to-drop-body-fat-in-one-week\/\" target=\"_blank\" rel=\"noreferrer noopener\">reduce body fat<\/a>\u00a0and get toned.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>So, in the beginning, I was mainly focusing on cardio, and I skipped resistance training. Cardio helped me slim down and reduce body fat but it didn\u2019t help me get toned. I actually ended up\u00a0<a href=\"https:\/\/www.rachaelattard.com\/what-to-do-if-youre-skinny-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\">looking skinny fat<\/a>.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>And when I asked for advice, I was told I should forget about cardio and try heavy weights. I saw a lot of girls doing it, and everybody kept telling me it was the right way to go, so I kind of went for it.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>At first, I was really happy and excited about my progress! I was getting stronger and toned, and I even had abs. But, I kept getting bigger and bigger. And after a certain point, I wasn&#8217;t really happy with how big I&#8217;d grown. My back became too broad and I felt like my thighs were really muscular. I just started feeling like my body was too <em>bulky<\/em>.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>I was constantly asking myself,\u00a0<em>why am I getting bigger instead of slimming down<\/em>?<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><em>And why do some girls seem to be getting smaller from lifting heavy and I was just getting bigger?<\/em><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong>The more I lifted the bigger I got.<\/strong><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>I talked to different personal trainers at my gym, and they all told me the same thing \u2013\u00a0<a href=\"https:\/\/www.shape.com\/fitness\/tips\/5-reasons-why-lifting-heavy-weights-wont-make-you-bulk\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">women cannot bulk up<\/a>, they\u00a0<a href=\"https:\/\/www.insider.com\/benefits-of-lifting-weights\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">don\u2019t have enough testosterone<\/a>.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>But that\u2019s simply not true!<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:image {\"align\":\"center\",\"id\":28727,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} --><\/p>\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" class=\"wp-image-28727\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/Lifting-heavy-can-cause-bulk.jpg\" alt=\"heavy lifting can cause bulk\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/Lifting-heavy-can-cause-bulk.jpg 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/Lifting-heavy-can-cause-bulk-300x169.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/Lifting-heavy-can-cause-bulk-768x432.jpg 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure>\n<p><!-- \/wp:image --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>WOMEN\u00a0<em>CAN,<\/em>\u00a0IN FACT, GET TOO BULKY (FOR THEIR OWN LIKING)<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>To be honest, I\u2019m so tired of hearing that\u00a0<a href=\"https:\/\/www.cnet.com\/health\/fitness\/does-lifting-weights-make-women-bulky\/\" target=\"_blank\" rel=\"noreferrer noopener\">women can\u2019t get bulky<\/a>. If a woman thinks that she has too much muscle and has a bulky body, then who is anyone to tell her that she is wrong? Bulky is a personal opinion and preference.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>The perception of a \u201dbulky body\u201d is much different for men and women.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>It may be nothing compared to the 6-pack bodybuilder next to you in the gym, but it can be too much for a woman\u2019s liking.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>The point is, this should be completely up to you and your fitness goals.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>And as much I support girls wanting to gain significant muscle, I prefer a lean look with some muscle but still a slim frame. And I don\u2019t like much muscle on my legs. This is my own personal preference.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>When I realized my body had changed in a way I didn\u2019t like, I decided to make a change. After researching and experimenting with different training styles, I finally discovered what was causing me to get a bulky body:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>I was doing the\u00a0<a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-top-3-mistakes\/\" target=\"_blank\" rel=\"noreferrer noopener\">WRONG type of resistance training for my goals.<\/a><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>If you are also getting bigger but not toned, you\u2019re probably making the same mistakes. So I\u2019m going to share the best and worst exercises on how to get lean and toned not bulky.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:heading --><\/p>\n<h2><strong><strong>HOW TO GET LEAN AND TONED NOT BULKY IN 4 EASY STEPS\u00a0<\/strong><\/strong><\/h2>\n<p><!-- \/wp:heading --><!-- wp:image {\"align\":\"center\",\"id\":28728,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} --><\/p>\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" class=\"wp-image-28728\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/How-to-get-lean-and-not-bulky.jpg\" alt=\"how to get lean and not bulky\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/How-to-get-lean-and-not-bulky.jpg 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/How-to-get-lean-and-not-bulky-300x169.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/How-to-get-lean-and-not-bulky-768x432.jpg 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure>\n<p><!-- \/wp:image --><!-- wp:paragraph --><\/p>\n<p>There are 4 simple steps you should follow if you want to get toned without getting too muscular.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>1. DON\u2019T SKIP RESISTANCE TRAINING &#8211; Here\u2019s How To Do It<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>I know some of you may be tempted to just skip resistance training in fear of getting too muscular (been there, done that), but I promise you, there\u2019s a way to do it without bulking up. Not all resistance training will make you bulky.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>To get lean and toned, not bulky, you NEED to do resistance training. Muscle is what gives a toned look ,and cardio alone won\u2019t build it.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Even if you do tons of cardio and manage to slim down, you won\u2019t get nice muscle definition (i.e. a toned look) if you skip resistance training completely.\u00a0<\/p>\n<p>Plus, gaining muscle actually helps you LOSE fat. Muscle is more metabolically active than fat, which means they burn more calories throughout the day.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>So, if you have more muscle, you\u2019ll burn more calories than someone who has less muscle.<\/p>\n<p>The key is doing the right type of resistance training to help you gain muscle, increase your metabolism, and get lean and toned not bulky. I&#8217;ve got the answers for you so keep reading lovelies :)\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":4} --><\/p>\n<h4><strong><strong>THE BEST WORKOUT FOR A LEAN BODY<\/strong><\/strong><\/h4>\n<p><!-- \/wp:heading --><!-- wp:image {\"align\":\"center\",\"id\":28730,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} --><\/p>\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" class=\"wp-image-28730\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/The-best-exercises-to-get-toned-without-bulking.jpg\" alt=\"the best exercises to get toned and not bulky\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/The-best-exercises-to-get-toned-without-bulking.jpg 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/The-best-exercises-to-get-toned-without-bulking-300x169.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/The-best-exercises-to-get-toned-without-bulking-768x432.jpg 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure>\n<p><!-- \/wp:image --><!-- wp:paragraph --><\/p>\n<p>There are some exercises that build muscle in a way that makes you look more muscular and others which don\u2019t.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>The type of exercises that will tone muscle without bulking up include:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:list --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul><!-- wp:list-item --><\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/www.rachaelattard.com\/full-body-pilates-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pilates style workouts<\/a> \u2013 This includes things like regular pilates, reformer pilates and lighter, slower resistance workouts\u00a0<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/www.rachaelattard.com\/217-lean-arms-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Boxing<\/a>\u00a0\u2013 Amazing for\u00a0<a href=\"https:\/\/www.rachaelattard.com\/tone-arms-without-bulking\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">toning up your arms without increasing their size<\/a>, and also a great cardio workout<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/www.rachaelattard.com\/swimming-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Swimming<\/a>\u00a0\u2013 Also great for toning up your arms. I know professional swimmers have very broad shoulders, but they train ridiculously hard (i.e. 6 hours per day). Swimming a couple of times per week will not have this effect on you<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/www.rachaelattard.com\/full-body-resistance-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Resistance training\u00a0<\/a>\u2013 You can do resistance training without getting bulky. You just need to do certain types of exercises and use lighter weights and high reps. These are the types of exercises in my <a href=\"https:\/\/shop.rachaelattard.com\/\" target=\"_blank\" rel=\"noopener\">Femme Nativa Programs<\/a>.\u00a0\u00a0<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><!-- wp:embed {\"url\":\"https:\/\/www.youtube.com\/watch?v=-LtZH5KHz0A\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"responsive\":true,\"className\":\"wp-embed-aspect-4-3 wp-has-aspect-ratio\"} --><\/p>\n<p><!-- \/wp:embed --><!-- wp:paragraph --><\/p>\n<p>If you&#8217;re not sure about my programs, we have a free Lean Legs Challenge in the <a href=\"https:\/\/apps.apple.com\/gb\/app\/femme-nativa\/id1641671096\" target=\"_blank\" rel=\"noopener\">Femme Nativa app<\/a>.<\/p>\n<p>You can also test out the first workout of our <a href=\"https:\/\/vimeo.com\/857924802?share=copy#t=0\" target=\"_blank\" rel=\"noopener\">Lean Legs 2 Program for free here<\/a>!<\/p>\n<p>Or you can try our free workouts like this <a href=\"https:\/\/www.rachaelattard.com\/inner-and-outer-thigh-workout-for-women\/\" target=\"_blank\" rel=\"noopener\">inner and outer thigh workout<\/a> that we post on our blog and on <a href=\"https:\/\/www.instagram.com\/rachael_attard\/#\" target=\"_blank\" rel=\"noopener\">Instagram<\/a>.<\/p>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><!-- wp:paragraph --><\/p>\n<p><a href=\"https:\/\/www.rachaelattard.com\/102-women-not-train-like-men\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">RELATED POST: WHY WOMEN SHOULD NOT TRAIN LIKE MEN<\/a><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong><strong>2. HOW TO AVOID CERTAIN TYPES OF EXERCISES IF YOU WANT TO GET LEAN MUSCLE<\/strong><\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:image {\"align\":\"center\",\"id\":28732,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} --><\/p>\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" class=\"wp-image-28732\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/Exercises-you-should-avoid-if-you-dont-want-to-gain-bulk-1.jpg\" alt=\"exercises to avoid not to get bulky\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/Exercises-you-should-avoid-if-you-dont-want-to-gain-bulk-1.jpg 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/Exercises-you-should-avoid-if-you-dont-want-to-gain-bulk-1-300x169.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/Exercises-you-should-avoid-if-you-dont-want-to-gain-bulk-1-768x432.jpg 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure>\n<p><!-- \/wp:image --><!-- wp:paragraph --><\/p>\n<p>In my experience, these are the types of exercises that contribute to the bulky look. Don\u2019t get me wrong \u2013 they are all great exercises for your body. But if you want a leaner look (especially in your legs), it might be best to avoid them.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:list --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul><!-- wp:list-item --><\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Heavy weight lifting \u2013 For me, chin-ups made my back very broad, and\u00a0<a href=\"https:\/\/www.rachaelattard.com\/do-squats-make-your-legs-bigger-or-smaller\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">squats, lunges and deadlifts made my legs too muscular<\/a>. I would avoid these and any really heavy lifting or where you are lifting to failure<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>HIIT (High Intensity Interval Training) \u2013 Overdoing it on lower body HIIT exercises can make your legs too muscular (depending on your <a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-knowing-your-body-type-ectomorph-mesomorph-endomorph\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">body type<\/a>), and lots of women have complained to me about this happening to them. I have some\u00a0HIIT workouts on my blog that won\u2019t make you bulky. Have a look at these for some ways to incorporate HIIT into your workouts:<!-- wp:list -->\n<ul>\n<li style=\"list-style-type: none;\">\n<ul><!-- wp:list-item --><\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/www.rachaelattard.com\/full-body-hiit-workout-that-wont-add-bulk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Full Body HIIT That Won\u2019t Add Bulk<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/www.rachaelattard.com\/hiit-ab-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT Ab Workout<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/www.rachaelattard.com\/no-jumping-at-home-hiit-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">No Jumping at Home HIIT Workout<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>CrossFit \u2013 While I actually loved CrossFit, I just ended up looking too muscular. If you are an <a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-knowing-your-body-type-ectomorph-mesomorph-endomorph\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ectomorph<\/a>\u00a0(the naturally thin body type), you can most likely do CrossFit, and any of these exercises without getting too bulky, but the other body types might not be able to do them<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Step machine \u2013 This will build muscle in your quads at the front of your legs, which most women don\u2019t like<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><!-- wp:list-item --><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Hill sprints \u2013 These types of sprints can contribute to bulky legs. <a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-hiit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">This is how I like to do my sprinting<\/a> to avoid bulking up.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><!-- wp:paragraph --><\/p>\n<p>If you really like lifting weights, but still want to be lean and not grow too much muscle, I have another blog post on\u00a0<a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-how-to-do-weights-without-getting-bulky\/\" target=\"_blank\" rel=\"noreferrer noopener\">how to do weights without getting bulky<\/a>. Have a look at that if you want some extra info :)<\/p>\n<h3>My Personal Experience<\/h3>\n<p>As I mentioned, I can speak from personal experience. I used to lift really heavy and do CrossFit, and whilst I was strong, I was too muscular for my liking and didn\u2019t feel confident. I didn\u2019t take many pictures of myself at that time. But this is what I looked like when I was lifting heavy weights vs. when I\u2019m doing lighter resistance training.<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<center>\n<p>\u00a0<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CVSjJKfojFw\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\">\u00a0<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\">\u00a0<\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\">\u00a0<\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\">\u00a0<\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\">\u00a0<\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\">\u00a0<\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\">\u00a0<\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\">\u00a0<\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\">\u00a0<\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\">\u00a0<\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\">\u00a0<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\">\u00a0<\/div>\n<\/div>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/CVSjJKfojFw\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script src=\"\/\/www.instagram.com\/embed.js\" async=\"\"><\/script><\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<\/center>\n<p>\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>To be frank, I actually enjoyed this style of training. I just didn\u2019t like the changes in my body. My legs had increased in size significantly and I could no longer fit into my jeans and crop tops!<\/p>\n<p>And that is why I prefer the lighter form of resistance training I do today.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><a href=\"https:\/\/www.rachaelattard.com\/slim-muscular-thighs-skinny-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">RELATED POST: HOW TO SLIM MUSCULAR THIGHS<\/a><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>3. LEARN YOUR BODY TYPE\u00a0SO YOU CAN ADJUST YOUR WORKOUTS &amp; DIET ACCORDINGLY<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:image {\"align\":\"center\",\"id\":28733,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} --><\/p>\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" class=\"wp-image-28733\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/There-are-three-main-body-types.jpg\" alt=\"three main body types\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/There-are-three-main-body-types.jpg 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/There-are-three-main-body-types-300x169.jpg 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/04\/There-are-three-main-body-types-768x432.jpg 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/>\n<p>\u00a0<\/p>\n<figcaption class=\"wp-element-caption\"><\/figcaption>\n<\/figure>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>I have briefly talked mentioned body types already in this article, and I talk about body types a lot on my blog. Knowing your body type is VERY important when you\u2019re deciding on your fitness goals. And it\u2019s even more important when you\u2019re planning how to achieve your goals.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>There are three main body types, and\u00a0<a href=\"https:\/\/www.rachaelattard.com\/2-out-of-3-body-types-can-get-too-muscular\/\" target=\"_blank\" rel=\"noreferrer noopener\">two of those can become bulky very easily<\/a>! They all lose weight and build muscle differently, so it\u2019s super important to know how to train for your body type. This is a key piece of the puzzle in how to get lean and toned not bulky.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:heading {\"level\":4} --><\/p>\n<h4><strong>ECTOMORPHS<\/strong><\/h4>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>If you are an ectomorph body type, like\u00a0<a href=\"https:\/\/www.rachaelattard.com\/karlie-kloss-diet-workout-routine-model\/\" target=\"_blank\" rel=\"noreferrer noopener\">Karlie Kloss<\/a>, you are most likely naturally very slim, and you don\u2019t build muscle very easily. So, workouts \u2013 like squats and HIIT \u2013 are not very likely to bulk you up.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>You should\u00a0<a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-ectomorph-nutrition-workout-guidelines\/\" target=\"_blank\" rel=\"noreferrer noopener\">do cardio to stay lean and incorporate resistance training<\/a>\u00a0in order to get toned and avoid\u00a0<a href=\"https:\/\/www.rachaelattard.com\/what-to-do-if-youre-skinny-fat\/\">the skinny fat look<\/a>.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":4} --><\/p>\n<h4><strong>MESOMORPHS<\/strong><\/h4>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Mesomorphs, like\u00a0<a href=\"https:\/\/www.rachaelattard.com\/jessica-biels-diet-workout-routine-actress\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jessica Biel<\/a>, are usually of average size, and they lose and gain weight quite quickly. They can also build muscle easily.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>So, if you are a mesomorph, and you want to get toned without becoming too muscular,\u00a0<a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-mesomorph-nutrition-workout-guidelines\/\" target=\"_blank\" rel=\"noreferrer noopener\">you should do cardio to reduce body fat and skip certain types of resistance training<\/a>. I\u2019m also a mesomorph body type, and as I mentioned, I tend to bulk up when I do CrossFit and heavy lifting. Focus on lighter styles of resistance training.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":4} --><\/p>\n<h4><strong>ENDOMORPHS<\/strong><\/h4>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Endomorphs, like<a href=\"https:\/\/www.rachaelattard.com\/jennifer-lopez-diet-workout-routine-singer\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a0Jennifer Lopez<\/a>, have a naturally curvier frame, and they can bulk up easily if they do the wrong type of resistance training.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>For example,\u00a0<a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-endomorph-nutrition-workout-guidelines\/\" target=\"_blank\" rel=\"noreferrer noopener\">most endomorphs should do plenty of cardio and avoid HIIT and heavy weights<\/a> if they want to achieve a leaner look.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>It&#8217;s important that you exercise according to your body type so that you reach your goals. Find out your body type with my quiz so you don&#8217;t make any mistakes in your workout routine!<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:shortcode --><\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"34416\" class=\"elementor elementor-34416\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b99083 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b99083\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22896a9\" data-id=\"22896a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9ae3025 elementor-widget elementor-widget-heading\" data-id=\"9ae3025\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">WANT TO KNOW YOUR BODY TYPE?<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9137632 elementor-widget__width-initial elementor-widget-tablet__width-inherit elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"9137632\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Complete the quiz in 2 minutes<br><\/li>\n<li>It&#8217;S free<\/li>\n<li>You will get 3 nutrition and workout tips for your body type<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ba8013 elementor-widget elementor-widget-image\" data-id=\"5ba8013\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/calculator_imagev-2-1-pxcqe5jlsy7rzs8iig4mxy0azthgn20jh53c1rvdeo.png\" title=\"calculator_imagev-2 (1)\" alt=\"calculator_imagev-2 (1)\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41b4490 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"41b4490\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs elementor-animation-grow\" href=\"https:\/\/form.typeform.com\/to\/gFpjG9d5\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">START THE QUIZ NOW<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<p><!-- \/wp:shortcode --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading --><\/p>\n<h2><strong>4. DON\u2019T FORGET ABOUT CARDIO TO GET LEAN<\/strong><\/h2>\n<p><!-- \/wp:heading --><!-- wp:image {\"align\":\"center\",\"id\":28734,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} --><!-- \/wp:image --><!-- wp:paragraph --><\/p>\n<p>To keep a smaller frame, you should be incorporating cardio into your workout program. Running and walking is my go-to and am always slimmer when I do cardio.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Plus, they\u2019re both great for leaning out your legs and\u00a0<a href=\"https:\/\/www.rachaelattard.com\/which-is-better-for-weight-loss-cardio-or-strength-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">losing weight<\/a>. Low intensity cardio is what I do, such as walking at least 5 times per week. I have written a super detailed blog post about cardio and why it is so great for getting lean legs, so be sure to check that out below.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><a href=\"https:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-cardio-for-lean-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">RELATED POST: HOW TO GET SKINNY LEGS \u2013 WHY YOU NEED CARDIO FOR FAT LOSS<\/a><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading --><\/p>\n<h2><strong>FAQ: HOW TO GET LEAN AND TONED NOT BULKY &#8211; LEGS FOCUS<\/strong><\/h2>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>A lot of women ask me how to get lean and toned not bulky, especially in their legs. And what workouts you should do or avoid if you want lean legs. So I will answer these here :)<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><!-- \/wp:paragraph --><!-- wp:image {\"align\":\"center\",\"id\":28735,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} --><!-- \/wp:image --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>WILL MY LEGS GET BIGGER FROM CYCLING?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>With cycling, it depends\u00a0on your\u00a0<a href=\"https:\/\/www.rachaelattard.com\/find-out-body-type\/\" target=\"_blank\" rel=\"noreferrer noopener\">body type<\/a>\u00a0and how often you do it. If you\u2019re not sure about your body type, you can take my\u00a0<a href=\"https:\/\/www.rachaelattard.com\/find-out-body-type\/\" target=\"_blank\" rel=\"noreferrer noopener\">free body type survey<\/a> and find out quickly (it takes less than 2 minutes).<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Ectomorph body types find it difficult to gain muscle, so they probably won&#8217;t get bulky from cycling.<\/p>\n<p>If you are a mesomorph, it depends on your own preferences. You might find that doing 1-2 cycle classes per week is great and doesn&#8217;t make you bulky, or you might not like it. As for me personally as a mesomorph, I used to do 2 spin class per week and it didn&#8217;t bulk me up.<\/p>\n<p>For the endomorph body types, it might be best that you avoid cycling if possible.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>When you do incorporate cycling into your workout routine, just make sure you don\u2019t overdo it and monitor your progress. If you notice your legs starting to bulk up in a way that you won&#8217;t like, I would stop and focus on walking.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>WILL PUMP CLASSES BULK UP MY THIGHS?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Pump classes are likely fine for most women and body types. These classes are VERY high rep and usually pretty light-weight. Although they do usually have 2 songs dedicated to legs (focusing on squats and lunges).\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Again, I wouldn\u2019t overdo it. 1-2 classes per week is great.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<h3><strong>IS DANCING GOING TO HELP ME GET LEAN LEGS?<\/strong><\/h3>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Dancing is quite variable, so it depends on the type of dancing you\u2019re doing.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>I think most dancing should be fine. But again, I would just monitor it and see how your body responds. I love dancing, and if you love it, I would definitely do it!<\/p>\n<h2><strong>BEST PROGRAM TO GET LEAN AND TONED, NOT BULKY<\/strong><\/h2>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><a href=\"https:\/\/shop.rachaelattard.com\/pages\/lean-legs-1-program\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-44985 aligncenter\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2025\/09\/Lean_Legs_Program_1_1.webp\" alt=\"lean legs program small\" width=\"500\" height=\"473\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2025\/09\/Lean_Legs_Program_1_1.webp 500w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2025\/09\/Lean_Legs_Program_1_1-300x284.webp 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<p>If you&#8217;re not sure about what workout routine would work best for you, you can check out one of my Femme Nativa programs! They are all tailored to your body type with the goal of getting you lean and toned not bul<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Have you been asking yourself how to get lean and toned, not bulky? If so, you\u2019ve come to the right place! Before we get into the details, let me just say that there is nothing wrong with women who are muscular &#8211; if that is their preference! Everybody has different goals and different preferences on&#8230;<\/p>\n","protected":false},"author":2,"featured_media":38756,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,847,834,829],"tags":[118,88,567],"class_list":["post-6794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-home-blogs","category-lean-legs","category-most-popular","tag-bulky","tag-skinny-legs","tag-victoria"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Get Lean And Toned Not Bulky: The Female Guide<\/title>\n<meta name=\"description\" content=\"If you want to be lean and toned and not bulky, focus on low-weight or bodyweight workouts and do plenty of low to moderate-intensity cardio.\" \/>\n<meta name=\"robots\" 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