Most fitness models have to follow a strict diet low in carbohydrates and high in protein. For a fitness diet to be successful, resistance training is necessary most days of the week to burn enough body fat, according to the American Council on Exercise. Since guy fitness models need a muscular build, it is necessary to consume protein throughout the day.
Protein
Protein is the main macronutrient for a fitness model, important for helping repair muscles after a workout and for building new, lean muscle mass. Without enough protein, you may lose weight but lack the build required to be a fitness model. Good sources of protein for fitness models include chicken, fish and eggs. Fish is a great source for models because it digests much faster than chicken. This leaves the stomach looking tighter and the abdominals more toned. Actual amounts will depend on what type of fitness model you are looking to become, whether sport, fashion or bodybuilding.
Carbohydrates
Carbohydrates are also necessdary to fuel workouts. The key is to include the most nutrient-dense complex carbs with the highest amount of fiber. High-fiber complex carbs include oatmeal and leafy green vegetables. Broccoli is also a favorite with models due to its high antioxidant and fiber content. Complex carbohydrates keep your blood sugar steady and lower the risk of fat storage. Fitness models should avoid simple carbs such as white rice, pasta and white bread. You should eat most of your carbohydrates in the first half of the day or when you are most active. This includes the meal before your workout.
Healthy Fats
Do not avoid healthy fats because these are important to help your body absorb fat-soluble vitamins and promote hormone development, according to the American College of Sports Medicine. If your body is low in healthy fats, your muscle-building progress may slow or come to a halt. For guys, low testosterone can cause a slowdown. Another reason fish is great for a fitness model is because it includes healthy fats and fast-digesting protein. Other good sources include avocados and olive oil.
Model Type and Considerations
Your diet will ultimately depend on how much body fat you need for a particular shoot or job and how much muscle you are required to have. Always keep your measurements handy and try to experiment with a few body types to figure out what look suits you best. Very muscular builds may work for bodybuilding magazines, while thin and lean builds work for fashion or underwear modeling. Once you learn what combination of calories work for each look, you can switch neatly between builds without adding too much body fat in the process. Make sure your calories are evenly distributed throughout the day to keep your metabolism high and prevent any excess calorie intake from getting stored as fat.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
Member Comments