Whether you want to be a fitness model, improve your overall health and fitness level or just look your personal best, there are workout and diet strategies that can help you develop a leaner physique with enhanced muscular definition, regardless of body-type or genetics. To attain optimal muscle building and fat-burning results, strength training using weights and cardiovascular exercise should be combined with a healthy diet comprised of lean proteins, complex carbohydrates and healthy fats. Keep in mind, daily caloric intake and workout intensity levels will vary depending on your unique physique profile and fitness goals.
Fitness Model Workout
A fitness model split-workout plan endorsed by fitness expert and former Miss Bikini USA Jennifer Nicole Lee calls for strength training with weights four days a week, focusing on specific body parts during each workout. Cardiovascular exercise should also be performed two days a week for at least 25 minutes.
A split-training workout plan could be broken down as follows: On Mondays, train shoulders and triceps. On Tuesday, train legs. On Thursday, train chest and biceps. On Friday, train back. On Wednesdays and Saturdays, only do cardiovascular exercise. On Sundays, rest to allow for muscle recovery.
To avoid hitting progress plateaus, fitness trainer Daniel E. Burke and fitness champion Debbie Kruck recommend gradually increasing weight loads, repetitions and sets along with periodically changing up workout routines. They also suggest alternating between free weights and machines to keep the body responding and adapting to change.
Fitness Model Diet
An effective diet followed by fitness models called the "4 and 4 Eating Plan" is featured in “The Figure Book,” compiled by award-winning fitness competitors. The "4 and 4 Eating Plan" suggests eating four servings of lean proteins together with four servings of low-glycemic carbohydrates every day. Suggested protein choices you can include in separate meals include chicken breast, egg whites, fish filet, lobster tail, grilled shrimp, tofu burgers, whey protein shakes, peanuts, walnuts and cashews. Quality carbohydrate sources you can choose from to eat along with proteins include oatmeal, sweet potatoes, brown rice, whole-wheat toast, broccoli, corn, squash, berries and bananas.
Bodybuilding champion Tom Venuto, author of “The Body Fat Solution,” explains a fitness model diet plan is based on disciplined eating. A sample day of his fat-loss diet including three meals and two snacks suggests combining eggs and oatmeal for meal one; tuna, rice, celery and spinach for meal two; salad greens with grilled chicken for meal three; and fruit or almonds for two snacks.
Fitness model Tosca Reno, author of "The Eat-Clean Diet," recommends eating small meals at least five to six times a day, spaced three to five hours apart to keep your metabolism running more efficiently and burn more fat and calories throughout the day.
Foods to Avoid
For a firm, toned physique, fitness model Natalie Minh suggests avoiding sugary sodas, juices, alcohol, whole milk, cheese, breads, pastas, chocolate, candy, oil, butter, mayonnaise and cream sauces. Salad dressings, snack chips and other processed or high-fat foods should also be eliminated from your diet to promote fat loss.
- The Figure Book; Daniel E. Burke
- Burn the Fat Inner Circle: How to Get in Fitness Model Shape
- The Eat Clean Diet; Tosca Reno
- Bodybuilding.com: Fitness Model Exercise Program
Bari Auerbach writes a fitness column and has won trophies in fitness shows. Since graduating from Florida International University in 1984 with a degree in communications, she has written for national clients; interviewed dignitaries and celebrities for magazines; and has covered topics including business, politics, fashion and food.