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Parents, doctors and body image advocates are upset over a bathing suit body type guide in Discovery Girls, a magazine for girls aged eight to 13. The most obvious point of contention with the piece seems to be its potential for breeding body image issues in young girls. According to a 2014 report of the standing committee on the status of women entitled "Eating Disorders Among Girls and Women in Canada," as many as 990,000 Canadians may meet the diagnostic criteria for an eating disorder in our country at any given time.
The committee report mentioned above states that, as of 2014, 61 per cent of Canadian girls in grades 7 and 8 were trying to lose weight.
More problematic for others was the language used to instruct girls on how their bodies should be looked at. By submitting a comment, you accept that CBC has the right to reproduce and publish that comment in whole or in part, in any manner CBC chooses.
Welcome to The National, the flagship nightly newscast of CBC News, hosted by Peter Mansbridge. Mesomorphs are somewhat between the ectomorph and mesomorph so your workouts and nutrition will be quite balanced.
With the high level of exercise you will be doing, it is important to fuel your body and eat regularly.
You should not restrict any certain food types and should have a diet consisting of balanced carbohydrates, proteins and fats. The majority of your carbs should be consumed around breakfast and post-workout when your body needs it most. Regular cardio will be the key factor in keeping your body from gaining fat and also for reducing body fat on your legs. As your body type can build muscle quickly, I would recommend using light weights and resistance bands (or just body weight) and your repetitions high. 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! 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. To find out more about the skinny legs workout and nutrition ebook for mesomorphs, click here.
If you’re eating so little food and not getting hungry that sounds like you have probably damaged and slowed your metabolism. It sounds like you are probably a combination of the mesomorph and endomorph body type – so awesome work on getting your body fat to 9%!! Has me doing the step mill 5 days a week HIIT for 40 mins and run steady for 40 mins 2 days and 4 times of HIIT class. Hey Rachel, first of all, thank you for all this info and the effort you put in this blog. You said you should do 4-5 times of moderate cardio and 2-3 cardio only days… What do you mean? You’re most welcome I recommend doing moderate cardio 4-5 times per week, 2-3 of these days should be moderate intensity cardio and the other days should be moderate intensity cardio after or the same day as a weights session.
I think I’m a mesomorph, my legs at the moment look similar to how yours used to look (from the photo you posted of your legs on the blog post #8). So I have a lot of muscle in my upper body, especially my shoulders and back but I was just wondering how to tone my legs more, I mean I do a lot of cardio but should I try to do more weights?
I usually workout at least 4-5 a week at the gym doing ab excercises, machines and I just started a week ago to run on the treadmill, after I noticed your guide to toned legs..
By adding in cardio including low to moderate intensity cardio and HIIT, you will see a difference in your legs and thighs! I have designed it so that it will slim your legs, but also build lean muscle to give tone, without getting bulky. One more thing I forgot to add…when you train, do you train to complete failure or how do you choose your weight?? I am also a mesomorph and for myself I find that cardio and squats help most with the inner thigh and diet is the key factor for your lower stomach. If you’ve got your diet pretty spot on, you should eat the same on rest days as you do on every other day. I was reading one of your comments in that more fit people should do the HIIT program, I was wondering, what exactly do you mean by “fit”? Hi Fran, I mean that you should be able to sustain high intensity cardio for long periods of time. I have a question – I’ve found that after stopping HIIT and focusing on power walking that my legs have gotten significantly leaner ? Hi Maddie, I’m so glad that it has helped you For me personally, the treadmill is always better for slimming my legs compared to the elliptical. I would say I am a mesomorph, I am 5ft4 , weigh 118 pounds and my body fat is 14% so I’m quite small but build muscle easily and my legs are much bigger than the rest of my body. No matter what it do, LISS cardio, HIT cardio, weights, plyo training my legs don’t seem to get skinnier, seems to only build more muscle under fat.


Another thing, although like I said my legs are quite muscley, they are still covered in cellulite front and back, is there anything that can help that or is it just genetic? Hmm 14% body fat is quite low, so it will be difficult and hard work for you to drop lower than that.
Your blog is very helpful and I will definitely be considering the plans that you’ve made available. I had never read about the three different body types before and these definitely have helped me to find the best way for me to work out.
Hi Tatiana, I think I just replied to this on Instagram ?? Anyway, the type of training in BBG is HIIT which will naturally build more muscle than the lighter resistance circuits that I do and that are in my skinny legs program. I just started to exercise about a week a ago, by doing jogging every morning about 40 minutes and I am a mesomorph. One that's meant to help them with "tough issues like being rejected, not fitting in, and feeling pressured to be perfect"?
By submitting your comments, you acknowledge that CBC has the right to reproduce, broadcast and publicize those comments or any part thereof in any manner whatsoever. Your guidelines will focus on reducing your overall body fat and building lean muscle to get lean and toned legs.
As I mentioned, your body type does best on a balanced diet, which means eating a combination of healthy fats, protein and carbs. High intensity cardio such as running on a flat surface and at a stead pace works best for fat loss. To challenge yourself, you can make one of these cardio sessions high intensity interval training (read my blog post on how to do intervals for lean legs). As a minimum, aim for 30-60 minutes of power walking on most morning (preferably on an empty stomach).
This is OK, however make sure you’re keeping up with the cardio to reduce your body fat, particularly on your legs.
If I have suggested something that doesn’t seem to be working for you, then change it! Instead of the 5 days a week of step mill I would suggest 5 days per week of power walking. Anyways, I have a question… Whats the difference between cardio only days and moderate cardio times?
Instead of doing legs once per week, I would do a full body weights program 3 times per week so you’re not intensely fatiguing your legs.
Lots of people find that difficult so well done Mix up your workouts a little bit to add more variety and keep your body guessing.
You need to have a high level of cardiovascular fitness to perform these types of exercises and get the most out of your HIIT workout. Im struggling to figure out why this is so – I know hiit is supposed to burn fat and help gain lean muscle so Im kinda confused at why my body is responding in this way?
I usually have breakfast first n go to gym so when Im done I take the protien shake and that is enough or after that I need to have lunch also. You should eat at a slight calorie deficit but not too strict otherwise you will be hungry all the time.
I would like to be more on the slim side, I do not want to be too too muscular since I ready do.
I’m a cyclist and do velodrome twice a week, road cycling twice and gym two days inbetween with my brother doing cardio there as well as squat,lunges,calf raises and other leg exercises but have slightly chunky legs and am quite short. You’re right in that your problem is probably due to the high amount of cycling that you are doing.
I have read your guide on how to get skinny legs for mesomorphs and was just wondering how long would it take to see a difference in your thighs?
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For more information on body types and to find out which body type you are, check out my previous blog post here.
To find out more about why power walking is essential for leaning out legs, read my blog post here. Remember that you don’t get fitter and stronger during your workout, this happens afterwards during recovery. If you’re gaining more muscle than you would like, then reduce your weights and increase your cardio.
If you do it dramatically, you may gain weight so that’s why I recommend doing it slowly.
Add in the cardio that I have recommended in this how to get skinny legs plan (to help your thighs) and stick to the diet guidelines (to help with reducing body fat on your stomach and entire body) and you will see results! Aim to eat the same type of food, but if you’re not hungry, it is OK to eat a little less.
When you do weights, add in a few plyo moves like box jumps or jump squats, and try different exercises that you don’t usually. I am releasing a nutrition and workout guide for mesomorphs in around 2 weeks so keep your eyes out for that! My problem is that I’m already muscular but my goal is to reduce the size of my thigh muscles.


I’ve written a blog post on how to calculate the right amount of calories for you so check that out here. But I have , in my opinion at least, a significant amount of fat on my thighs, and it’s the only part of my body that seems large, especially since my calves and legs are so thin. I know that part of my problem is probably from cycling and I have thought about giving it up but I love it. If possible I would cut out one of your cycling sessions so you are only doing 3 cycles per week. Running will build a little bit of muscle, so I would just stick to running 2-3 times per week, and lots of power walking to help reduce lower body fat without bulking up. How many is uncertain as in many countries little is known about this early stage of a butterfly or moth’s life-cycle. HIIT workouts also result in great results for your body type so some of your resistance training sessions can be HIIT.
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. And start by increasing your carbs so eating things like oats, sweet potato, fruit, even yoghurt. The only type of interval running I would do is the type I recommend in this skinny legs blog post. If you want to train for strength and endurance, lift heavy and do 3-5 sets of 6-8 reps for each exercise, resting for at least 2 mins. I usually do ab workouts twice a week and do a pretty intense leg work out one day a week because I’m too sore for more than 4 days after. Instead of running, try doing sprints or try a cardio based exercise class such as cycle (my favourite!) or boxing.
Other great high protein snacks are protein shakes, boiled eggs, yoghurt, nuts and soy beans.
I have allot to lose so I’m wondering if I should be counting calories and staying under a low set amount while I workout.
It may take a bit of getting used to when you’re eating at a calorie deficit (ie you may get a little hungry).
I am trying to get smaller but still look lean like your body and i think I’m mesomorph.
I have been doing a lot of elliptical(usually for 45 minutes) and I dont seem to see any change.
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Also to help with your metabolism, try out some weights, maybe starting out with a weights class or body weights if you’re a beginner. If you have excess fat on your legs and they are very muscular, I would focus on power walking (awesome exercise to get rid of the excess fat!) and steady state running.
It’s much better than the treadmill Then you can do the 40 minutes 2 days of running. This will be very difficult for beginners so I wouldn’t advise unless you are comfortable with weights.
Over time you will be able to run for longer periods, and then you will also be able to run quicker. And if you’re sticking to a similar diet to mine that is healthy, you should get results! Please help me determine my body type and also what my daily calorie intake for weight loss should be. I’m like you in that my upper gets really thin so doing weights helps to keep it looking toned rather than just skinny. Anyway this is what is in my skinny legs guide so if you want a more detailed program I think it could help!
I used to know so much about weigh training but I got off track and my diet was terrible when I started college and now I’m totally lost and trying to fix everything haha. I workout with a trainer 4 to 5 times a week and do cardio for 20 to 30 minutes after my workout.
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