Get a Model Body

minor tweaks to step titles

←Older revision		Revision as of 23:58, 2 November 2019
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	== Steps ==		== Steps ==
	=== Creating an Exercise Plan ===		=== Creating an Exercise Plan ===
−	# Decide what kind of model you want to be so you can tailor your routine. Getting into great shape is a must no matter what kind of model you want to be, but you should tweak your exercise plan to reflect the specific kind of work you want to do. For example, fashion models that walk the runway have lean bodies with toned but not overly large muscles. Curves typically aren’t emphasized. Swimsuit and lingerie models, like Victoria’s Secret models, need to be lean, toned, and curvy to show off the merchandise.<ref>https://www.self.com/story/i-ate-drank-and-trained-like-a-victorias-secret-model-for-two-weeks</ref>[[Image:Get a Model Body Step 1.jpg|center]]	+	# Decide what kind of model you want to be so you can tailor your routine. Getting into great shape is a must no matter what kind of model you want to be, but you should tweak your exercise plan to reflect the specific kind of work you want to do. For example, fashion models that walk the runway have lean bodies with toned but not overly large muscles. Swimsuit and lingerie models, like Victoria’s Secret models, need to be lean, toned, and curvy to show off the merchandise.<ref>https://www.self.com/story/i-ate-drank-and-trained-like-a-victorias-secret-model-for-two-weeks</ref>[[Image:Get a Model Body Step 1.jpg|center]]
−	#* If you want to be a swimsuit or lingerie model, you will need to incorporate more strength training into your routine. Workouts may be more vigorous and more frequent and include specific exercises to work key areas like the bust, waist, and hips.	+	#* If you want to be a swimsuit or lingerie model, you will need to incorporate more strength training into your routine. Workouts should include specific exercises to work key areas like the bust, waist, and hips.
	#* For runway models, cardio is the most important aspect, with light strength training. You want to be lean without gaining a lot of visible muscle.		#* For runway models, cardio is the most important aspect, with light strength training. You want to be lean without gaining a lot of visible muscle.
	#* For male models, muscle building and strength training are important, but you still want to maintain a lean body without a huge amount of muscle mass.		#* For male models, muscle building and strength training are important, but you still want to maintain a lean body without a huge amount of muscle mass.
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	#* It's not unusual for some models to take things up a notch a few weeks before a big show and work out 6-7 times a week. Lingerie/swimsuit models might even workout twice a day in the weeks leading up to a show.<ref>https://ift.tt/34qoRmm>		#* It's not unusual for some models to take things up a notch a few weeks before a big show and work out 6-7 times a week. Lingerie/swimsuit models might even workout twice a day in the weeks leading up to a show.<ref>https://ift.tt/34qoRmm>
	# Do 30-60 minutes of cardio 2-3 days per week. You can adjust the amount of cardio you do depending on your goals, but 2-3 days a week is pretty standard. Cardio includes any exercises that get your heart pumping, like running, kickboxing, elliptical training, cycling, spinning, and swimming.<ref>http://greatbodyskin.com/en/how-to-get-a-model-body-workout-regime/</ref>[[Image:Get a Model Body Step 6.jpg|center]]		# Do 30-60 minutes of cardio 2-3 days per week. You can adjust the amount of cardio you do depending on your goals, but 2-3 days a week is pretty standard. Cardio includes any exercises that get your heart pumping, like running, kickboxing, elliptical training, cycling, spinning, and swimming.<ref>http://greatbodyskin.com/en/how-to-get-a-model-body-workout-regime/</ref>[[Image:Get a Model Body Step 6.jpg|center]]
−	# Focus on weight and resistance training different muscle groups 2-3 days per week. Plan on strength training for 45 minutes to an hour per session. It's usually best to isolate certain muscle groups and alternate which ones you focus on throughout the week. For example, you might focus on lower body training 1 day, arms/upper body training on another day, and train your core on a separate day.<ref>http://greatbodyskin.com/en/how-to-get-a-model-body-workout-regime/</ref>[[Image:Get a Model Body Step 4.jpg|center]]	+	# Focus on weight and resistance training 2-3 days per week. Plan on strength training for 45 minutes to an hour per session. It's usually best to isolate certain muscle groups and alternate which ones you focus on throughout the week. For example, you might focus on lower body training 1 day, arms/upper body training on another day, and train your core on a separate day.<ref>http://greatbodyskin.com/en/how-to-get-a-model-body-workout-regime/</ref>[[Image:Get a Model Body Step 4.jpg|center]]
−	#* Do lunges, squats, and calf raises to [[Tone-Your-Legs|tone your legs and glutes]].<ref>https://ift.tt/2N8jJ0j>	+	#* Do lunges, squats, and calf raises to tone your legs and glutes.<ref>https://ift.tt/2N8jJ0j>
	#* Bicep curls, bench presses, planks, and other arm-specific exercises are great for toning arm muscles. Use lighter weights and focus more on reps to build lean muscle rather than bulk.<ref>https://ift.tt/2Nz4zQP>		#* Bicep curls, bench presses, planks, and other arm-specific exercises are great for toning arm muscles. Use lighter weights and focus more on reps to build lean muscle rather than bulk.<ref>https://ift.tt/2Nz4zQP>
	#*Try core-strengthening exercises like sit-ups, crunches, and side bends to chisel your abs.		#*Try core-strengthening exercises like sit-ups, crunches, and side bends to chisel your abs.
−	# Incorporate ballet, yoga, or Pilates into your routine to chisel specific muscle groups. These exercises are great for improving flexibility and gaining long, lean muscle. You can add these on top of cardio and weight training, or you can replace one of your weekly cardio sessions with them.<ref>https://ift.tt/2Ny4Sve>	+	# Incorporate ballet, yoga, or Pilates to chisel specific muscle groups. These exercises are great for improving flexibility and gaining long, lean muscle. You can add these on top of cardio and weight training, or you can replace one of your weekly cardio sessions with them.<ref>https://ift.tt/2Ny4Sve>
−	# Hire a personal trainer if you need more guidance or motivational support. Many models work with a personal trainer to reach their fitness goals. A trainer will tell you exactly what exercises to do and how long to do them, which many people find extremely helpful during intense training sessions. Trainers are also great motivators! They will cheer you on and help you stay on track.<ref>https://www.vogue.co.uk/gallery/victorias-secret-angels-exercise-tips-and-secrets</ref>[[Image:Get a Model Body Step 7.jpg|center]]	+	# Hire a trainer if you need more guidance or motivational support. Many models work with a personal trainer to reach their fitness goals. A trainer will tell you exactly what exercises to do and how long to do them, which many people find extremely helpful during intense training sessions. Trainers are also great motivators! They will cheer you on and help you stay on track.<ref>https://www.vogue.co.uk/gallery/victorias-secret-angels-exercise-tips-and-secrets</ref>[[Image:Get a Model Body Step 7.jpg|center]]
	#*Personal trainers will usually be able to give you diet tips, as well.		#*Personal trainers will usually be able to give you diet tips, as well.
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	#[[Plan-a-Healthy-Diet|Plan your meals]] ahead of time and prepare them yourself. It’s much easier to stay on track if you have a meal plan for the week. Map out what you plan to have for breakfast, lunch, dinner, and snacks every day. Prepare your food yourself so you will have full control over what goes into it.<ref>https://ift.tt/2N8jJ0j>		#[[Plan-a-Healthy-Diet|Plan your meals]] ahead of time and prepare them yourself. It’s much easier to stay on track if you have a meal plan for the week. Map out what you plan to have for breakfast, lunch, dinner, and snacks every day. Prepare your food yourself so you will have full control over what goes into it.<ref>https://ift.tt/2N8jJ0j>
	#*It might help to start a food journal so you can log everything you eat.		#*It might help to start a food journal so you can log everything you eat.
−	# Learn to count calories and make sure you eat enough to support your physical needs. Models do have to watch what they eat, but they should never starve themselves! In fact, since they are training their bodies so hard every day, getting enough calories every day is crucial. Read food packages religiously and research how many calories are in your favorite foods. Factor in your gender, weight goals, and activity levels when [[Count-Calories|figuring out how many calories you should be eating per meal]].	+	# Learn to count calories and eat enough to support your physical needs. Models do have to watch what they eat, but they should never starve themselves! In fact, since they are training their bodies so hard, getting enough calories every day is crucial. Read food packages religiously and research how many calories are in your favorite foods. Factor in your gender, weight goals, and activity levels when [[Count-Calories|figuring out how many calories you should be eating per meal]].
−	#* You may want to consider hiring a professional dietician if strict calorie counting is not something you want to do every day. A dietician can help you come up with a meal plan every day so that your nutritional and caloric needs are being met.	+	#* You may want to consider hiring a professional dietician if strict calorie counting is not something you want to do every day. A dietician can help you come up with a meal plan so that your nutritional and caloric needs are being met.
	# Eat balanced meals that emphasize whole grains, protein, veggies, and fruit. For example, you might have 1 cup of scrambled eggs, 1/3 cup of oatmeal, and half a banana for breakfast one day. At lunch and dinner, you might have chicken breast or tuna, a fresh veggie salad, and a piece of fruit. Aim for 2 nutritious, low-fat snacks per day.<ref>https://ift.tt/2N8jJ0j>		# Eat balanced meals that emphasize whole grains, protein, veggies, and fruit. For example, you might have 1 cup of scrambled eggs, 1/3 cup of oatmeal, and half a banana for breakfast one day. At lunch and dinner, you might have chicken breast or tuna, a fresh veggie salad, and a piece of fruit. Aim for 2 nutritious, low-fat snacks per day.<ref>https://ift.tt/2N8jJ0j>
	#* For example, you might snack on cottage cheese and fruit for 1 snack and nonfat Greek yogurt with berries for the other snack.		#* For example, you might snack on cottage cheese and fruit for 1 snack and nonfat Greek yogurt with berries for the other snack.
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	# Avoid most restaurants and all fast food chains. Unfortunately, models don’t really have “cheat days” built into their diet plan. Strict adherence is pretty standard. Since you don’t know exactly what’s going into a meal, most restaurants are a no-go and if you do eat at a restaurant, you should ask lots of questions before ordering food. Fast food is essentially never going to be “allowed.”<ref>https://ift.tt/2N8jJ0j>		# Avoid most restaurants and all fast food chains. Unfortunately, models don’t really have “cheat days” built into their diet plan. Strict adherence is pretty standard. Since you don’t know exactly what’s going into a meal, most restaurants are a no-go and if you do eat at a restaurant, you should ask lots of questions before ordering food. Fast food is essentially never going to be “allowed.”<ref>https://ift.tt/2N8jJ0j>
	#* If there’s no way around going to a restaurant and nothing on the menu works with your diet plan, ask the server if you can order off-menu or customize your order.		#* If there’s no way around going to a restaurant and nothing on the menu works with your diet plan, ask the server if you can order off-menu or customize your order.
−	#Drink plenty of water to stay hydrated. Since you’re training so hard almost every day, your body will need all of the moisture it can get to prevent dehydration. Keep a bottle of water on you at all times and sip on it throughout the day. Coconut water is especially hudrating! Green juices are fine, but try to avoid substituting water for juice, since juice has calories.<ref>https://ift.tt/2Ny4Sve>	+	#Drink plenty of water to stay hydrated. Since you’re training so hard almost every day, your body will need all of the moisture it can get to prevent dehydration. Keep a bottle of water on you at all times and sip on it throughout the day. Coconut water is especially hudrating! Green juices are fine, but try to avoid substituting juice for water, since juice has calories.<ref>https://ift.tt/2Ny4Sve>
	#*Always bring water with you to your training sessions and take breaks to hydrate every 20 minutes or so.		#*Always bring water with you to your training sessions and take breaks to hydrate every 20 minutes or so.

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