Ever wonder how to get a fitness model body? Here is what some fitness models do to get a toned body and shredded abs.
Most women can only dream of having a body like a fitness model, most women would be happy with losing a few extra pounds. Achieving a fitness model body is not impossible but it does take a lot of hard work and discipline. In this article, I will cover some of the basic tips on how to get a fitness model body.
While most of the information in this article is practical, a lot of it is not conventional. You can use this guide to suit your individual needs. if you are already pretty lean and want to eliminate more fat this information will help.
Getting in shape like a fitness model or female bodybuilder is not as hard as it may seem, it does take discipline and watching what you eat, but if you have a positive attitude and some willpower it can be a fun and rewarding experience. Below are some guidelines and tips on what a fitness model does to get in shape.
Eat the right kind of food
In order to get a lean body you have to focus on the food you eat, food is your energy source, besides, the right foods can help you burn fat. There are a variety of foods you can eat that will help incinerate fat and speed up your metabolism, some of those include:
- Egg whites
- Unsalted almonds
- Cottage cheese
- Basmati rice
Eating lean cuts of chicken and fish can make a big difference in body fat, the more fat you can get from nuts the leaner your body will be. Oats are a great source of fiber and broccoli is rich in nutrients. Eggs and dairy products are packed with essential amino acids and protein.
How many calories should you consume per day?
This all depends on how active you are and how often you train. Some fitness models train twice a day. They will train one body part in the morning another in the evening. This will require more nutrients. Most fitness models who train with weights and do a minimum of 30 minutes of cardio per day can consume between 2600 and 4300 calories a day. This is a big range but once again a lot depends on your metabolism and how hard and often you work out.
One interesting thing I will point out is that not all fitness models consume those calories in the same way. Some women will spread the meals out in small portions every 2-3 hours other women will fast for up to 16 hours and eat one or two big meals within one 8 hour window.
What about cheat meals?
A common name for eating the wrong foods like pizza, ice cream or a hamburger is called a cheat meal. Some women call them victory meals. Most fitness models will try to eat clean 5-6 days a week and allow one day when they eat the food they like. Depending on how good you have been during the week will depend on how much you can splurge on your cheat day.
Diet and exercise are a big part of getting lean, it takes more to fine-tune your body. One of the most impressive body parts we see on most fitness models are those lean abs. While you would think these women train abs every day most of them do not.
Once again training will vary from one person to the next. For most women it is trial and error, for abs, there are many women who only train them twice a week. Each ab workout may consist of doing crunches and hanging leg raises, a good ab sessions may include doing 100 -200 reps for one or two different exercises. Training your abs is just as important as training any other muscle group, they need time to recover.
Most fitness models will train two body parts per day a a primary and secondary muscle group. This gives the muscles plenty of time to recover between training sessions. For example, a typical training routine could be something like the following:
- Monday – Legs and abs
- Tuesday – Back and biceps
- Wednesday – Chest and triceps
- Thursday – Shoulders and abs
- Friday – Rest
Best thing to do so go by feel, some women will train 6 days a week others will keep it to 4-5 days per week.
What kind of supplements should women take?
Training with weights and eating clean can easily deplete your body and reduce energy levels. The most important supplement you can give your body is one that contains all the essential BCAA’s. Branched chained amino acids are not something your body produces so you need to make sure you are getting enough. The most important supplements include those containing BCAA’s branched chain amino acids.
Some other important supplements you should consider would be Beta-Alanine and Arginine this will help keep you lean and maintain healthy body fat levels.
A Pre-workout supplement is a must
Most of the pre-workout supplements that are sold are made for men, there are however some good supplements made just for women. If you can, try one that is high in BCAA’s vitamins, minerals, green tea extract and small amounts of creatine.
The reason pre-workouts are essential is that they will help burn fat, improve energy and speed up muscle recovery.
The above is just a guideline that you will have to modify to your individual needs, everyone is different so its a matter of trial and error. Listen to your body and go by feel and adjust things accordingly.