If you're a model or just want to have the body like one, you will have to have enough will power to stick to strict eating and exercising goals. One trademark muscle group every model must sport is healthy looking abs. According to the American College of Sports Medicine, the fastest way to cut fat and expose abdominals is through a combination of carbohydrate restriction and daily exercise.
Type of Model
What you exercise and how you eat will depend largely on what kind of model you are trying to be. If you are going to be a fitness model, you will incorporate much more exercise in the form of resistance training. If you are going to be a fashion model, you will most like be concerned with keeping a slim figure so you can fit into clothing and be more aesthetically pleasing to the camera and audience.
The Diet
Whether a fitness or fashion model, the most important part of your diet is to watch the amount of carbohydrates you eat. Your diet will consist of mainly lean proteins in the form of turkey, chicken, egg whites and beans. If you are vegan, then you'll want to stick to beans and nuts for protein. You will still need to eat carbs in the form of complex carbohydrates. According to the National Strength and Conditioning Association, complex carbohydrates contain fiber, which helps with digestion and weight loss. If you're a fitness model, to build bigger muscles to pose with, you'll have to consume more calories. If you restrict too many calories you won't be able to keep any muscle you build.
Calorie Amounts
As a fitness model, you'll want to consume roughly 25 to 35 percent of your daily calories as protein. Your carbohydrate intake should be around 35 to 45 percent depending on your metabolism and how well your body uses energy. The rest will be taken in as healthy fats -- roughly 15 to 20 percent.
As a fashion model, you'll want to trim down a bit more, so most of your calories will be protein. Your carb and fat intake will be on the low end of these figures. Your carbohydrates intake will have to be lower to keep your blood sugar from rising too high. Try to eat a source of healthy fat such as olive oil, peanut butter or avocado. A small amount of fat with your high-protein meal will keep you feeling full longer so you can keep your calorie intake low.
The Fitness
A healthy fitness regimen for models requires at least some form of daily cardiovascular training. According to the American Council on Exercise, cardiovascular exercise helps your body burn calories and converts fat to energy more efficiently. At a minimum, you should aim to get 20 to 30 minutes of medium to intense cardio daily to trim down.
If you're going to be a fitness model, you'll have to do total body resistance training four to five days per week. As a fitness model, it's important that you focus on building every single muscle to maintain symmetry and an optimal physique.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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