#31 How To Get Skinny Legs Series: Summary
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.
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.
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:
- Why you should be doing for cardio for fat loss and lean legs
- How to get skinny legs: endomorph nutrition and workout guidelines
- Knowing your body type: ectomorph, mesomorph, endomorph
- How to get skinny legs: mesomorph nutrition and workout guidelines
- Use HIIT to get results quicker
- How to get skinny legs: ectomorph nutrition and workout guidelines
- Top three mistakes you’re making
- How to get rid of cellulite
- How to do weights without getting bulky
To find out more about my lean legs workout and nutrition program, click here xx
Related Posts:
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.
Hi Rachael, for walks after resistance training, do we stretch after resistance training, or after we included the walks? Thank yoh so much for your input :)
Hi Rachael. I have very short legs , I am 5’2. I switched from jogging to walking like you said. It has helped. I have lost my butt, smaller than I would like , but I like the slimmer legs. I was wandering if rebounding on a mini trampoline would be good for slimming or would it bulk me back up . Thank you for all your help.
Hi lovely <3
I wouldn't go with rebounding because it can affect the amazing progress you've had with your legs by bulking them up - but there are lots of exercises you can do that won't affect your legs in such a manner while giving you a perkier booty! Here are a few blog posts (with exercises) touching that topic:
Booty Workout For Women – Build Your Butt, Not Your Thighs
Booty Workout!
Bubble Butt Workout
I hope this helps! xx
Love,
Tina
Hi Rachel! First of all I wanna say all the information you’re giving here is so helpful and I wanna thank you for that. I also have a question, so I’m walking for about 2 hours everyday to slim down my legs, but I heard that also makes your butt shrink? My butt is already kinda big naturally but I don’t want to change it’s size whatsoever. If anything, I wanna make it stronger and better looking. So what do you suggest? And is that true?
Hi lovely :)
I have a suggestion: instead of walking 2 hours every day, try walking for one hour and the second hour you can try Rachael’s ‘Train like a model’ video course – you have it available under ‘Free Items’. The walking will help you slim down and the exercises will help you tone your body. As for your booty, if you eat at a calorie deficit and do your walks, you will lose weight overall and with it, your booty might become smaller but if you want to make it toned and perky, I recommend doing these exercises.
I hope this helps! xx
Love,
Tina