HomeBody typeMesomorphExercise for Female Mesomorphs

Exercise for Female Mesomorphs

Are you struggling with overly muscular thighs or arms? Have you been following traditional fitness recommendations yet all you got were unsatisfying results? If you have failed to lose inches from your thighs, arms and tummy, you might be missing something from the equation. Maybe you did at lot of dancing when you were at school, were part of the track team or did a lot of ice-skating. All these activities develop muscular thighs and/ or calves. Once women stop taking part in these activities they expect their body to return to the size it was before they were competing. Unfortunately, that often doesn’t happen and you’re stuck with disproportionately large legs.


If you gain muscle easily, you need to choose an exercise program that takes this into consideration. It is so easy to simply flip through magazines, admire the look of certain celebrities and wish you had a body just like them. In fact, you may even be copying some of their exercise tips in a bid to look more like them. Unfortunately, when we dream and wish for our favorite celebrity bodies we often fail to realize that we may just be setting ourselves up for failure. For example, an exercise program followed by an ectomorph if vastly different from that of a mesomorph, in fact they’re polar opposites. Skinny, lanky ectomorphs find it exceedingly difficult to gain muscle, thus putting much of their energy into doing exercises that help them gain mass and increase shapeliness. However, mesomorphs naturally have good muscle tone, gain muscle very easily and have a lot of shape. Therefore, mesomorphs are generally focused on an exercise plan that helps them lose inches and elongates their body. Angela Bassett, AnnaLynne McCord from 90210 fame, Jessica Alba and Jessica Biel are other great examples of women who are able to gain muscle easily and look fantastic. The great thing about being a mesomorph, is that if you get the amount of muscle mass right, you will look vibrant, strong and healthy, with great muscle definition and an absolutely mind-blowing body.

Points to consider:

1. Female mesomorphs need to make sure that they choose the right exercises to elongate their body. Mesomorphs have a longer torso and comparatively shorter limbs lending them a compact, stocky physique. Therefore, it is crucial to focus on elongating the body for a long, lean look.

2. Of course, mesomorphs also gain muscle easily, and female mesomorphs can quickly end up looking bigger than they really are and bulky, further compounding their tendency to look stocky.

3. Once you gain a lot of muscle, it can be quite difficult to lose it – Madonna is a good example. Therefore, it is important that you choose a program that is geared for women and creating a look that is slim, long, lean and feminine.


There aren’t many programs that take the above problems into consideration. Though, there is one that is ultra-focused and laser targeted on creating a “Slim, Sexy, Fit & Feminine” look - Visual Impact for Women. The author of this book understands that women do not want to be overly muscular, but want to be healthy, slim and have just the right amount of muscle to boast shapely legs, arms, butt and abs. To have a curvy, defined and feminine body. The author, Rusty Moore, gets that women can be too muscular and has created a comprehensive program that addresses this issue. If you want look super-muscular and ripped this program isn’t for you. If you want to lose weight and/ or lose inches then this most certainly is worth reading.

This is for you if you are a mesomorphic woman who wants to find the right exercises that will avoid inadvertent muscle gain and increase in size. This is also for you if you feel you are overly muscular, e.g. overdeveloped leg muscles, and want to lose inches from your legs. This program discusses how to slim down muscle mass (Chapter 19: How to Lose Muscle Mass on Purpose –  in the main manual).

This program is incredibly comprehensive and discusses a lot of issues that have probably been bothering you for a while and answers many questions you will have on different types of exercises and their effect on your body. The first chapter alone, tackles a number of misconceptions about women and exercise, debunking myths such as the idea that women can’t get bulky with training (they can and do) and that adding muscle burns calories to help you drop body fat (the metabolic rate of muscle is a LOT lower than most people think). Anyway, check out the table of contents below.

Visual Impact for Women costs $47 and comes with these 4 separate books:

  1. Main Manual (89 pages)
  2. Fat Torching Cardio (19 pages)
  3. Exercise Demonstrations (229 pages)
  4. Printable Workout Charts (6 pages)
To find out more &
to go to the official website for Visual Impact for Women

-> Click here  


Introduction: Finally Someone is Listening!
Nobody seems to be listening to what the majority of women want. More women would rather look good in a bikini…than look like muscular fitness models. I GET this…yet most of the people in the fitness industry simply aren’t listening.

Chapter 1: Myth Busting
Sick of hearing that it impossible for you to gain too much muscle because you don’t have enough testosterone? I will discuss that and other myths told to women on a consistent basis.

Chapter 2: Is Cardio Really “Dead”?
Hollywood actresses use cardio like crazy to get fit for movie roles…so why do so many fitness experts claim that cardio is dead? I’ll explain in detail why cardio is an amazing tool to get a slim and sexy physique and why circuit training isn’t always all it is cracked up to be.

Chapter 3: High-Rep Training
Why women have been pushed towards high rep training to “tone” the muscles. What actually happens in the body when training for high reps. A study which shows that high reps tend to add muscle mass about as well as low reps.

Chapter 4: Low-Rep Training
What happens in the body during low rep training. Why low reps (done properly) are the ideal way to get a lean and slim physique that looks great in a bikini.

Chapter 5: Training to Failure
Why training to failure or training short of failure makes a HUGE impact on how your muscle look. This is one of the most overlooked variables in all of women’s fitness.

Chapter 6: Free Weights, Machines, and Body Weight Training
The benefits and drawbacks of each type of resistance (free weights, machines, body weight training, and resistance bands). Why the ideal workout uses a combination of various forms of resistance.

Chapter 7: Yoga
Great for mobility, but not the fastest route to a slim and lean physique. Why I believe this should only be considered a supplementary form of exercise, not a way to stay slim and lean year-round.

Chapter 8: Adding Muscle to Burn More Body Fat?
Why putting on muscle to lose body fat is a slow indirect approach to getting lean. I’ll will also discuss how adding muscle burns an insignificant amount of calories per day.

Chapter 9: Dieting Challenges for Women
Why the conventional methods you have been taught will make fat loss close to impossible. Women have it tougher than men…but here is a strategy that works well.

Chapter 10: Dieting Strategies in Detail
How many calories should you eat per day? What ratio of carbs, protein, and fat? How many meals? Strategies for women who like to eat every few hours. Strategies for women who like to eat fewer, but larger meals.

Chapter 11: Dieting for an Event
How dieting for an event like a vacation or wedding is much different than the way you would normally eat. Need to lose 5-10 pounds in less than 3 weeks? I outline a tough but extremely effective plan for that.

Chapter 12: A Flat-Out Effective Cardio Workout
An incredibly effective 30 minute cardio routine that drops fat on demand. Ways to adjust it to complement your resistance training routine.

Chapter 13: How to Customize Your Routines
Why there is no such thing as a one-size-fits-all workout solution. Mastering what works best for your body is what is going to help you look exceptional in any situation.

Chapter 14: The “Go-To 2 Day Split” – Gym Routine
I will outline the current routine that I use with my girlfriend. Although we train together, I use different schemes to add muscle while she slims down. This is a great starting point to base your customized routine on.

Chapter 15: The “3 Days Per Week” – Gym Routine
Here is a routine you can use if you are only able to hit the gym 3 days per week. This uses a special 3 day split which makes a lot of sense once I explain the principles.

Chapter 16: Setting Up a Simple & Effective Home Gym
I’ll explain some creative ways to train with very little equipment (adjustable bench and dumbbells). As long as you get the set and rep schemes correct, you can get in tremendous shape at home.

Chapter 17: The “Go-To 2 Day Split” – Home Routine
This is the routine to use if you are able to train 4 days or more per week at home. This is the recommended base routine to use from home, that you can customize over time and use year after year.

Chapter 18: The “3 Days Per Week” – Home Routine
This is a simple but effective routine for women who simply want to workout on Monday, Wednesday, and Friday. This is best for women who are extremely challenged for time.

Chapter 19: How to Lose Muscle Mass on Purpose
Legions of women have muscular thighs and calves that they would like to make slim and defined. This is common especially with women who have been given poor training advice. Despite this being a taboo subject, I’m going to give you a strategy that works.

Chapter 20: Final Thoughts
Working hard for 5-6 months and then being in “maintenance mode” the rest of you life. A simple way to look and feel good for a lifetime.



How to use this 12 week “progressive cardio” program to get as lean as you desire.

Week 1: Steady State Cardio
Direct burning of calories while keeping a moderate intensity level.

Week 2: Increasing Aerobic Capacity
Using long, moderate intervals to increase VO2 Max … increasing the body’s ability to burn fat.

Week 3: High Intensity Intervals Level 1
Increasing the intensity of the intervals to boost HGH and burn fat around the clock.

Week 4: High Intensity Intervals Level 2
The same intensity of intervals with shorter rest periods to further increase the “after-burn effect”.

Week 5: Increasing Aerobic Capacity (Intermediate)
Using a special “Pyramid” style of interval training to push your VO2 Max to the next level.

Week 6: One Step Back Steady State Cardio
Slow steady state cardio to give the body a break. One step back in order to take 2-3 steps forward

Week 7: High Intensity Intervals Level 3
Shorter Rest periods with the longer work periods. Now we are using a 1-to-1 ratio.

Week 8: High Intensity Intervals Level 4
Using a 1-to-1 ratio with one minute intervals. Bring your towel to wipe up the sweat!

Week 9: Hybrid Cardio visual impactLevel 1

Mixing Intervals with VO2 Max training.

Week 10: Hybrid Cardio Level 2
Mixing Intervals with VO2 Max training. Adding in one extra day per week.

Week 11: Hybrid Cardio Level 3
Mixing Intervals with VO2 Max training. Same frequency as previous week.

Week 12: The Kitchen Sink!
Pushing hard for the finish line.

Final Thoughts and Tips
Some ways to tweak this program to fit your needs needs

Final Thought On Visual Impact For Women

Basically, if you are in the market for a workout routine, cardio routine and expert nutrition advice, this is it. There is nothing online like this for women who are worried about overdeveloped/ overdeveloping muscle mass.


To find out more & to go to the official website for 

Visual Impact for Women -> CLICK HERE


  1. i got big calfs so i want to slim them i dnt have confidences of wearing skirts and also want to lose weight in three or less weeks because um preparing for a wedding.

  2. Long distance runners tend to be lean and slim but I’m not sure if tall slim women are suited long distance [rather than 100m sprints] and thus they may have been that shape before. I say pilates is helps keep the body toned and slight!

  3. I have muscular calves and shoulder/arms as a result i can neither wear short sleeves nor short skirt. The problem is that am the only one that has it in my family. Is there any drugs or exercise that u prescribe for or recomend for me . Pls is urgent cos i want to wear sleeveless wedding gown for my wedding. Tanx alot. Waiting for your reply!

    • Hi there,
      Yes, there is something you can do to slim down your calves. Here’s an article on how to slim calves. In terms or arms there isn’t really much you can do to slim muscular arms, except to stop doing resistance exercises that target the arm or shoulder muscles – if you are doing any. If you’re planning on losing weight before your wedding, you’ll probably lose a little muscle mass as well. Weight loss tends to be a combination of fat loss and muscle loss. Please don’t go to extreme lengths to slim your arms or legs. You need to be healthy, alert and a bundle of energy on your wedding day, so that you can really enjoy your wedding!

      I hope this helps! Please have a lovely wedding regardless. It’s going to be one of the best days of your life and you should enjoy it to the max! Personally, I really like the wedding gowns that have the sheer lace covering the arms a la Grace Kelly and more recently the Duchess of Cambridge (Kate Middleton) & Ivanka Trump. I think it’s really romantic and incredibly elegant. Congratulations! Good luck and have the best day ever! :)

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