You know those girls you can see on the covers on the fitness magazines?
We all wish to have their bodies.
They are perfectly toned, with curves and obliques, tight core, popped abs, and shiny skin.
Well, they are real, you know, and they are not Photoshop-ed.
They actually exist, and they earn their bodies through commitment and hard work.
In the gym where I was going, there was a girl that was training to become a fitness model.
She was thin, and had no fat at all, maybe a little bit on the waist.
She had no abs muscles, or any muscles at all, I guess.
But the thing is she worked and earned those muscles and she became a fitness model.
I’ll really try to give my best and tell you the main secrets and what really takes to get the body of a female fitness model.
Maybe you’ll get inspired to try their way, who knows?! 🙂
I’ll give you their fitness model workout plan, and their fitness model diet plan, so that you can see for yourself what does it really takes to get the body of a fitness model!
Now let’s get started.
1. Workout Program
Every fitness model has a fitness plan, or a workout program.
That workout program is different than the regular workout program that trainers recommend to you when you make the first step to the gym.
This is a fitness model workout plan, customized especially for them.
Workout programs that’s takes 30-40 minutes of your time, three times a week, cannot give you the fitness body you want.
In order to make a fitness model body, you have to work harder than that, and to have the right workout program, with split muscle groups.
They take a lot more of your energy, and a lot more time, but the results are stunning!
They load up the weights, and they’re not afraid of bulking up.
In fact, they give their 100% and work their asses off, one-two hours a day, 6 times a week.
2. Lift It
The first thing that you need is a lot of strength training, 5 times a week no more, no less.
The strength training should be designed with the perfect weight, and the perfect reps needed for you to tone your muscles.
Half ass workouts won’t get you the fitness model body, you’re gonna need a lot more than what you can take.
Lifting should be hard and you should be able to do no more than 10 reps.
Also, strength training should always come first, in order not to waste your energy on cardio.
You should make a 5-10 minute warm up, and then hit the weights.
Here’s how it looks like:
- warm up
- strength training (split body training)
The weight training should last an hour.
3. Make Every Rep Count
Quality over quantity!
That’s the rule when it comes to strength training.
It is better to do 8-10 reps but with heavier weights, giving your 100% and more.
The thing is, you have to do it right, and make it count by giving your 100%.
Imagine how it would feel, if your eyes and breaths are focused.
Doing so, will make you more “familiar” with how the set will be done, and it will seem easier.
Also, the perfect number of sets is 3-4 and about the reps, you will decide yourself, but they should be no less than 7 and no more than 13.
Making your body a sculpted piece of art is a process that actually takes some phases.
Many fitness models have a phase where they lift heavy weights, and not do cardio at all, or 2 times a week.
This phase is a strength phase, and it actually lasts a whole winter.
That is the phase where the muscles are sculpted.
Another phase is the process of keeping the muscle mass but dropping the body fat in order for the muscles to get more visible.
In this phase, you should do a lot of cardio, almost after every strength training, and have one whole cardio day, at the end of your training week.
Most of the woman tend to hold fat in the legs and waist, so this cardio phase is here to clean that fat, and pop out the muscles.
5. Fitness Model Diet
The food that the fitness models are consuming, is a bit different from the food that the average person would think is healthy.
They eat mostly proteins, a lot of proteins especially at the end of the day, so that the muscles recover well.
It’s really important to eat a lot of veggies and fibers too.
It’s really important what you eat before the workout too.
In order to have the energy needed for the following workout, the food you are eating should be full of proteins and energy, but still you should keep it healthy and clean.
On cardio days and rest days, there are only protein meals included, no carbohydrates or fats, only clean proteins and green salads.
They even eat without any oils, olive oil, or any kind of oil.
This is because when it is the cleaning period, they want to get the best results they can, so they don’t risk it all by adding oil or frying their meals.
Supplements are something that’s never left out of the picture.
They don’t have to be strong ones, they can be natural and healthy, but still, they are needed in this process.
There are many effective and natural fat burning supplements, such as whey protein, omega 3 and l-carnitine.
Also a lot of muscle health vitamins and minerals that helps them keep the muscles healthy, and helps them recover faster.
Vitamin C, Calcium, Magnesium and many others.