Models come in all shapes and sizes, and their looks can range from the American apple pie beauty living next door to exotic and mysterious. Most fashion and magazine models have been presented as very slim with little muscle tone. This look can be very difficult for some to achieve. However, fitness models have been on the rise in recent years. Both male and female have been posing their healthy and defined physiques and figures in magazines, on billboards, and even television commercials. If your goal is to look like a fitness model, you can most definitely achieve this. Though it takes some dedication, you can make your dream of having a model’s body a reality.
Fitness models have an athletic physique or figure with little body fat. Though muscle definition is important, a decent amount of body fat is also important. The average body fat for a male model is between 8 to 10 percent. For females, 10 to 14 percent is appropriate. The common ‘bodybuilder’ type with many striations do not make up the typical fitness model, though some supplement companies do prefer such models. However, a healthy fitness model is more in demand and most likely what more people are looking to portray.
Three important aspects of looking like a fitness model include nutrition, exercise, and rest. It would be wise to get organized and make a plan as your commitment to your goals is important. If you truly want to look like a fitness model, you cannot be inconsistent. You will never reach your goals by being sporadic with your nutrition and workouts. Consistency and dedication are extremely important.
As you follow along in this hub, you will find an exercise plan that will help you reach your goals of looking like a fitness model. If you don’t have the fitness equipment that is required for certain exercises, obtaining a gym membership is a great option. However, you can most definitely get a model’s body with a few pieces of decent equipment that can be purchased for home. For example, buying a set of dumbbells and a kettlebell gives you enough variety for chest exercises, leg strengthening, and arm toning.
If for some reason, your body won’t allow you to do certain exercises, please check out Google or YouTube for replacement exercises.
First of all it’s Good Warm-Up! Upper Body Dynamic Warm-Up
Below you will find examples of different upper body dynamic warm-ups. There is no set order to perform this is nor do you have to perform all of these. This is a helpful guide for those who want to improve their fitness and performance. The list of exercises is meant to be a la carte and in no particular order.
These are great to warm up most of the shoulder complex. You should do these for 15 seconds forwards and back, small and big circles. You can keep your hands up, straight, or down.
These are great for activating your shoulder blade muscles and some neck muscles. Besides using these for a warm up these are great to do when you are sitting for long periods of time. These help reduce the stiff neck and tight pecs.
Arm Swings or Huggers
This exercise really helps to open up the chest. Most of us have tight chest muscles due to over training with bench press or through a job that generally has us in a hunched position. This one is great to do after shoulder rolls.
This is another great exercise to warm up your entire back. With this exercise the key is not to jerk or move too fast through this exercise. Moving too fast can lead to a serious injury.
One of the final exercises you can do to warm-up your upper body are neck rolls. Start with your head down and roll in full circles clockwise and counter clockwise. Just be careful not to go to fast. There is no need to get dizzy and fall over.
This is a great total body warm-up. I love doing this one at the end of my warm-up. The key here is to land properly. Don’t land straight legged and don’t let your knees go past your toes.
In conclusion, these exercises will prepare you for a general workout or activity. You can mix and match from both the upper and lower body exercises to prepare you for activity.
HIIT Calories Expended Goals
Cardio for Fat Loss
Aerobic, otherwise known as ‘cardio’ exercise, is extremely important for the fitness model. It’s important to achieve fat loss to get down to a certain body fat level. As mentioned earlier, 8 to 10 percent body fat for men and 10-14 percent body fat for women is an appropriate level. Following are two sample cardio programs for both women and men, depending on which you prefer: (1) intensity-based, or (2) duration-based.
SAMPLE 1 INTENSITY-BASED CARDIO PLAN (12 Weeks From Goal Date)
- For men with less than 15 percent body fat, do cardio three days per week. For women less than 20 percent body fat, do cardio four days per week. Do a high intensity interval training (HIIT) for 12-20 minutes on each cardio day. With each week, try to burn more calories in the same amount of time.
- For those with more body fat than stated in bullet #1, you will need additional cardio, Add two to three days of low intensity steady state cardio for 30 minutes each.
- For those who are already very lean, do not do cardio. You will get plenty of exercise with weight training and other activities. You don’t want your body fat to get too low.
- To ease boredom, be sure to cross train with a variety of cardio exercises.
SAMPLE 2 DURATION-BASED CARDIO PLAN (12 Weeks from Goal Date)
Following are some notes regarding the above duration-based cardio plan:
- If you feel you are getting too lean, you may decrease the number of cardio days or the number of minutes you train each day.
- If you feel you are not making enough progress, jump ahead of your schedule but do not exceed 60 minutes per day. Instead you may add two to three days of an extra cardio HIIT session for 12 to 20 minutes each. Do HIIT in the evenings if you’re doing your regular steady state cardio in the mornings (or vice versa).
- If you are lean already, only do cardio three days per week for 20 minutes.
- You may train with a variety of cardio exercises so not to get bored.
How to Be a Fitness Model?
To become a fitness model, you will first need to have a passion and drive for it. Secondly, you will need to have a plan that should include most of the following:
- Supplements (if needed)
- Photo Shoots
- Stage Competition
Model Workout With Weight Training
To get a fitness model’s body, you will need to workout with weights in the form of barbells, dumbbells, or weighted exercise equipment. Weight bearing exercise will help you build and define muscles. Ladies, please don’t worry as you will never get big and bulky muscles for you only have about 1/20th of the testosterone as men. Without sports enhancing supplements or illegal drugs, you will not be able to make the gains that men do.
All weight training equipment can be accessed through your local gym. If you do not know how to use them, make an appointment with one of your gym’s wellness coaches to learn how to use the equipment appropriately. This will save you from hurting yourself with incorrect form. Most gym orientations are free for first time users.
There are many exercises you can do to get your best body in the least amount of time. The primary focus for female models is on shoulder, back, abdominals, legs, and glutes. The hourglass figure can be obtained through a broad back and nicely rounded shoulders as this makes the waist appear smaller. Though chest and arms (biceps and triceps) are important to workout, female models still need to maintain a feminine quality so these parts of the body are not trained as hard as the other parts (unless you are really lacking in those areas). Men will want to concentrate on all muscle groups for strength and size. However, the back is of utmost importance. The broader the back, the smaller the waist looks.
To find the correct weight training routine, you may want to consult with a professional personal trainer who can assess your body and set up a plan for you. He or she should know how to help you work on the weak spots of your body to get you in your best shape by your goal date.
Other Forms of Exercise for a Model Body
Cardio and weight training can get boring day in and day out. Learn variety. Other than the usual running or cardio equipment, you can go hiking, swimming, or biking. Weight training plans can add plyometrics, kickboxing, or suspension training. Just be active in all you do, as every bit will help you reach your goal of looking like a model faster.
Model Posture Tips
It’s one thing to have a body that looks like a fitness model, but it’s another to look like the model’s total package. Show off your self confidence by knowing how to sit, walk, bend, turn, and move. Learning good posture and posing can complete your model look. There are many videos on YouTube you can check out. Practice, practice, and practice more! Before you know it, someone important in the modeling business may just ask you to represent their company, magazine, or commercial.
Be Your Best Body
As you can see, it will take you a bit of dedication to reach your goal of having your best body. However, it can be done with consistency, motivation, and willpower. Just don’t lose yourself in the process. A plan of attack is wise, but enjoy the process. Most of all, don’t forget to enjoy you, your family, and your friends outside of your training regimen. After all, your body is an extension of you, your mind, and your heart. Treating it as a temple is one thing, but treating it as if it were ‘God’ is another. Not forgetting the most important things and people in your life will help you become a better person not only on the outside but on the inside as well. Good luck with your endeavors!
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