Do you envy those gorgeous fitness models on magazine covers? Is your Instagram feed loaded with perfectly toned and chiseled bodies of fitness models?
Do you also want to get such a body? If that’s the case, then rejoice because we’ve come to help you! In this article, we’ll tell you 11 amazing tips on how to look like a fitness model without actually being one! So let’s start our fitness journey!
11 Tips For Looking Like A Fitness Model
1. Take Your Body Measurements
Before you start your fitness journey, it’s a wise idea to take your current body measurements. This is a good way to monitor your progress, as you will learn how your body changes after doing fitness exercises. Therefore, with the help of a measuring tape, measure your bust, waist, hip, arms, calves, thighs, and overall body weight. While measuring yourself, always wear fitted clothes.
Once you have taken your measurements, you can either note them down in a diary or on your mobile notepad. Keep these records so that you could make a comparison once you have reached your desired body type.
We recommend you always take your measurements on an empty stomach. Furthermore, whenever you measure yourself, do so under the same conditions and at the same time to obtain reliable results.
2. Follow A Regular Training Program
Fitness models follow a rigorous training program to stay fit and healthy. So to achieve your dream body, you can either join a gym in your locality or hire a personal trainer. Also, you can work out at your home, but make sure to include cardio exercises like aerobics, cycling, and jogging, etc., to reduce fat percentage.
According to studies, cardio helps in increasing your heart rate, reducing fat and building muscles, giving you a lean and toned physique. Also, don’t just focus on a specific part of your body, but rather, on your whole body so that you stay in a good shape.
To obtain the best results, do at least 1 hour of cardio twice a week along with other exercises.
3. Do Heavy Lifting
You need to build healthy muscles to get a physique like that of a fitness model, which you can do by lifting heavy weights regularly.
According to a study, weight lifting makes new protein within muscles and boosts their growth. Usually, the training sessions of fitness models include selected weights, number of rep and sets, etc. So start by concentrating on compound lifts and aim for adding more weight to the bar over time.
4. Every Exercise Counts!
You have to pay attention to the quality of your workout to look like those fitness models. For instance, to gain strong and healthy muscles, we recommend doing 6-8 reps with heavier weights instead of doing 15 reps with a lighter weight.
However, if you get joint pain while doing reps, know that it’s time for a short break! Do not do exercises beyond the point of fatigue and exhaustion.
5. Train In Phases: Strength Phase & Cardio Phase
Getting a toned and chiselled body is a process that usually takes place in phases. This means that fitness models have one phase where they do just heavy weight lifting.
This phase is called the strength phase and it lasts somewhere between 3-4 weeks. During this phase, the most muscle-building occurs.
After this comes the cardio phase, which lasts for about 4 weeks. During this phase, fitness models follow a very strict diet and as a result, fat reduction takes place.
6. Work On Your Glutes
If there’s a body part that you need to pay more attention to, then it’s definitely your glutes! You can’t look like a fitness model without having perfectly toned and strong glutes.
Therefore, focus on incorporating squats, heavy-weight lunges, and, hamstring curls, etc., into your workout routine. Moreover, for building your glutes, aim for training them at least 2-3 times a week on alternate days and include more protein into your daily diet.
7. Eat Protein-Rich Meals
Since our muscles comprise of proteins, you need to have a protein-rich diet to gain healthy muscles. Moreover, while exercising, your muscles can get damaged, and to recover them, your body requires protein.
Therefore, to get the energy required for your next training session, the food you eat should be high in protein and energy, but make sure you are eating healthy. Some healthy options of protein-rich foods are lean meat, eggs, dairy, nuts, legumes and, seeds, etc.
Especially during your cardio days and rest days, you need to follow a strict diet by eating just protein meals (no crabs and fats!) and lots of leafy greens.
8. Take Protein Supplements
If you are a vegetarian or a person who avoids animal sources of protein, then chances are high that your diet lacks protein. Especially to get a body like that of a fitness model, you need to eat lots of protein. Protein helps to build muscles, recover after exercises and, burn fat, etc. That’s where a protein supplement/powder can help you.
Protein supplements can help you to fulfill your everyday protein requirement. They are made up of plant or dairy proteins and are available in different flavors. Moreover, they contain all the necessary amino acids which boost muscle growth.
Combining protein supplements with resistance training may help to significantly increase the strength and muscle size of healthy adults.
9. Take Enough Rest!
No matter how strict a workout routine you follow, don’t forget to take adequate rest! Rest is the most important part of the workout routine. It helps you to recover from any pain in your muscles and joints as well as prevent exhaustion and burnout.
Also, make sure you get enough sleep, for at least 6-8 hours before going for your next workout session as sleep helps in the recovery of your muscles and boosts their growth.
10. Pay Attention To Your Skin
Just like any other model, a fitness model also needs to have healthy skin! So drink lots of water and eat plenty of fruits to get smooth and glowing skin like that of fitness models.
While water helps in hydrating your skin from within and keeping it plump, fruits are loaded with antioxidants and vitamins which may slow down the appearance of fine lines and wrinkles from your face.
11. Keep A Tab Over Your Workouts
Last but not the least, we recommend you track all your exercises, repetitions, and rest time in between sets so that you can know your improvement from time to time.
Also, it is better to plan your workouts so that you know how much progress you’re making.
- How long will it take to get a fitness model body?
It can take somewhere between 6-8 weeks to see a visible change in your body and strength, However, your body type, genes, and diet, etc., also determine the time it will take to achieve a body like that of a fitness model.
- How much water does a fitness model needs to drink?
Water aids in flushing out the toxins from the body and preventing dehydration. Moreover, while exercising, you lose more fluids due to sweating, which means that you need to drink more water to restore those lost fluids. Therefore, aim for drinking at least 3 liters of water every day.
- What are some foods that fitness models avoid?
Most fitness models avoid foods such as processed cheese, biscuits, fast food (burger, fizzy drinks, and French fries, etc.), potato chips, candies, white sugar, alcohol, refined grains (white bread and rice, etc.) as well as starchy vegetables like potatoes and corn, among others.
- What do fitness models do to cut down their fat intake?
To reduce their fat intake, most fitness models include fewer carbohydrates in their daily diet and focus more on cardiovascular exercises like walking, jogging, running and, swimming, etc.
Now that you are aware of some tips to get a body like that of a fitness model, start following them as soon as possible.
However, you must keep in mind that results will take time to appear, and you must be consistent and patient to obtain your ideal body. So don’t be discouraged, and believe in yourself!
Also, once you follow these tips, please don’t forget to share your experience with us, we would love to hear from you. If you have any more questions, post them below in the comment section.