The fitness and modeling industries are evolving, embracing inclusivity and celebrating diverse body shapes. This article delves into the workout and diet strategies inspired by Victoria's Secret models, offering insights into achieving a lean, toned physique while emphasizing the importance of individual goals and healthy habits.
The Evolving Landscape of Fitness and Beauty
In recent years, Victoria's Secret has faced criticism for a lack of inclusivity, prompting a rebrand towards female empowerment and body positivity. The creation of the VS Collective, featuring diverse individuals, and the return of the Victoria's Secret Fashion Show with a fresh perspective highlight this shift. The brand is trying to promote a more diverse image.
The fitness industry, too, should be welcoming to all women, regardless of their body type or fitness level. Many women want to feel good on the inside and look slim and toned. Every woman can become the best version of herself with the right training and nutrition.
Understanding Your Body Type
Knowing your body type is crucial for tailoring your training and nutrition. Ectomorphs, for example, are naturally slim with low muscle mass and struggle to gain weight or muscle. Understanding your body type helps you understand what kind of training and nutrition you should follow in order to get the best results.
Victoria's Secret-Inspired Workout Routine: A Holistic Approach
There isn't a single "Victoria Secret exercise workout routine" that all models follow. Each model’s fitness regimen may vary based on personal preferences, body types, and goals.
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Victoria's Secret models often follow intense and well-rounded workout routines to help them achieve their toned and fit physiques. A Victoria's Secret-inspired workout incorporates a variety of exercises:
Varied Exercises: Emphasizing a mix of exercises to work various muscle groups and prevent boredom.
Cardio: Walking, swimming, running, cycling, and jumping rope improve cardiovascular fitness and burn fat. Low-intensity cardio like walking is known to burn fat.
Strength Training: Crucial for building lean muscle and speeding up metabolism. VS Angels may focus on both bodyweight exercises and weightlifting to target different muscle groups. Many models actually prefer bodyweight workouts. And if they lift weight they usually don’t go above 5-10 pounds - about 2-5 kilograms. Of course, there are also models who enjoy heavy lifting and there is absolutely nothing wrong with that.
Core Work: Essential for overall stability and posture.
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Functional Exercises: Integrating movements that mimic real-life activities.
HIIT (High-Intensity Interval Training): Short bursts of intense exercise followed by periods of rest boost metabolism and burn calories. HIIT workouts help you tone up quickly and increase your fitness.
Leg and Booty Focus: Many models have routines specifically designed for these areas. If you are interested in getting slim and toned legs, there are FREE Lean Legs Challenges that you can try.
Rest and Recovery: Essential for muscle repair and growth. Models prioritize sleep, stretching, and foam rolling, and include rest days. When you engage in strenuous exercise, especially resistance training, your muscles experience tiny tears or damage. During the recovery phase, your body repairs these micro-tears and adapts by making the muscles stronger to better handle the stress they were subjected to.
Consistency: Key to seeing long-term results and forming healthy habits. Staying consistent will help you form healthy habits.
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Positive Mindset: Emphasizing a healthy relationship with their bodies.
Sample Victoria's Secret-Inspired Workout:
- Warm-Up: 5-10 minutes of light cardio.
- Workout: Incorporate a mix of strength training, cardio, and core exercises.
- Cool-Down: 5-10 minutes of gentle stretching.
Workout Examples
- Check out workout video of Taylor Hill.
- You can also check out Instagram to see more workouts that are similar to the obese VS models do.
Before major runway shows or photoshoots, VS models might intensify their workout routines and focus on specific areas to ensure they look their best for the event. Some of the girls (Barbara Palvin and Kasey Merritt) used to train twice per day.
The Fitness Model Diet Plan: Fueling Your Physique
Diet plays a pivotal role in sculpting a fitness model physique, making up as much as 70% of the effort. The fitness model diet plan includes 70% diet, 30% workout, and 100% dedication.
Key Principles:
Protein Power: Essential for muscle building and repair. Protein is the kingpin of muscle-building. It provides the amino acids necessary for muscle repair and growth after intense workouts.
Calorie Control: Achieving a calorie deficit is crucial for low body fat. Achieving a low body fat percentage requires a calorie deficit, where you burn more calories than you consume. However, the quality of calories matters.
Consistency is Key: Sustaining energy levels and hormonal health with complex carbohydrates, healthy fats, and micronutrients. Maintaining low body fat is about consistency. Diets rich in complex carbohydrates, healthy fats, and micronutrients sustain energy levels and hormonal health, which are crucial for fitness models who need to stay in peak form year-round.
What Fitness Models Eat:
Lean Protein: Chicken breast, fish, tofu, eggs, or egg whites. Protein is vital as it aids in building and repairing muscles. To meet their daily requirements, fitness models should consume lean protein sources such as chicken breast, fish, tofu, eggs, or egg whites. These foods provide high-quality protein while being low in fat.
Complex Carbohydrates: Brown Rice, quinoa, sweet potatoes, and whole grains. Next up is carbohydrates. However, it’s important to choose complex carbs over simple ones. Complex carbs such as brown Rice, quinoa, sweet potatoes, and whole grains provide sustained energy levels without causing spikes in blood sugar.
Healthy Fats: Avocados, nuts, seeds, and olive oil. Don’t forget about healthy fats! In addition to proteins and carbs, healthy fats are important in a best fitness model diet plan.
Fruits and Vegetables: Full of vitamins, minerals, and antioxidants. Another component is incorporating plenty of fruits and vegetables into your meals. They are full of vitamins, minerals, and antioxidants, which support overall health and help maintain a lean physique.
Hydration: Crucial for overall health and performance. Staying hydrated is crucial for fitness models.
Foods to Avoid:
- Processed foods
- Sugary treats
- Refined carbohydrates
- Deep-fried foods
- Alcohol
The vital thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.Eat Healthy, Live Healthy.
Sample Fitness Model Diet Plan for Men:
(Three options for each meal)
- Breakfast: Oatmeal with berries and nuts, egg white omelet with vegetables, or Greek yogurt with fruit and granola.
- Lunch: Grilled chicken salad, tuna salad sandwich on whole-wheat bread, or quinoa bowl with roasted vegetables and chickpeas.
- Dinner: Baked salmon with steamed broccoli and sweet potato, lean steak with asparagus and brown Rice, or lentil soup with a side salad.
Benefits of the Fitness Model Diet Plan:
Muscle Gain and Repair: High protein intake supports muscle growth. The diet plan emphasizes a high protein intake, which supports muscle gain and repair.
Fat Loss: Focus on nutrient-dense foods promotes calorie control. How do fitness models lose body fat? The diet plan focuses on whole, nutrient-dense foods, which are generally lower in calories and higher in nutritional value.
Sustained Energy: Balanced macronutrients provide a steady energy source. The diet plan provides a steady energy source to fuel workouts and daily activities by consuming complex carbohydrates and a balanced macronutrients.
Improved Body Composition: Excess fat loss and increased muscle tone. Following the fitness model diet plan can lead to excess fat loss and increased muscle tone, improving body composition.
Nutrient Density: Essential vitamins, minerals, and antioxidants. The emphasis on nutrient-dense foods ensures the body receives essential vitamins, minerals, and antioxidants.
Balanced Approach: Focus on whole foods rather than restrictive diets. The diet plan promotes a balanced approach to nutrition, focusing on whole foods rather than restrictive diets.
Mental Well-being: Positive impact on brain function and mood stability. Proper nutrition and a well-balanced diet can positively impact mental health. The fitness model diet plan encourages the consumption of foods that support brain function and mood stability, contributing to overall mental well-being.
Tips for Success:
Stay Consistent: Stick to your diet and workout routine. Firstly, stick to your diet plan and workout routine and make healthy eating a lifestyle, not just a temporary fix.
Listen to Your Body: Pay attention to how different foods make you feel. Everyone’s body is unique, so what works for one person may not work for another. Experiment with different foods and find what makes you feel energized and nourished.
Stay Hydrated: Drink enough water throughout the day. Drinking enough water throughout the day is vital for overall health and helps maintain optimal performance during workouts. Aim for at least 8-10 glasses of water daily.
Meal Prep: Plan your meals to avoid unhealthy choices. Plan your meals to avoid making impulsive unhealthy choices when hunger strikes. Prepare nutritious meals and snacks ahead of time, ensuring that you have readily available healthy recipes.
Balance Macronutrients: Tailor your protein, carbohydrate, and fat intake to your needs. Also, ensure your diet includes an appropriate balance of proteins, carbohydrates, and fats tailored to meet your needs as a fitness model.
Prioritize Whole Foods: Opt for unprocessed foods whenever possible. Opt for whole, unprocessed foods whenever possible as they provide essential nutrients while avoiding added sugars and preservatives commonly found in processed products.
Portion Control: Use smaller plates or measuring tools. Practice portion control by using smaller plates or measuring portions with food scales or cups until you develop a sense of appropriate serving sizes.
Allow Flexibility: Enjoy social occasions without feeling deprived. While maintaining discipline is important, it’s also crucial to allow yourself some flexibility now and then to enjoy social occasions without feeling deprived or restricted.
Combining Diet and Exercise: The Key to a Fitness Model Physique
Fitness models engage in a combination of resistance training and cardiovascular exercises. Weightlifting helps build muscle and enhance overall body shape, while cardio exercises like running, cycling, or HIIT workouts help burn calories and improve cardiovascular fitness. Models typically avoid processed foods, refined sugars, and unhealthy fats as these can lead to bloating, weight gain, and energy crashes.
Resistance Training:
Compound movements like squats, deadlifts, bench presses, and shoulder presses are highly effective. Incorporating compound movements, such as squats, deadlifts, bench presses, and shoulder presses, are highly effective for targeting multiple muscle groups simultaneously.
Cardiovascular Exercises:
Running, cycling, swimming, or using machines like the elliptical trainer or stair climber. These should be performed regularly to improve cardiovascular health and burn calories. Options include running, cycling, swimming, or using machines like the elliptical trainer or stair climber.
It’s important to listen to your body, schedule rest days, and maintain consistency for optimal results. Fitness models need to listen to their bodies when designing a training program. Rest days should be in the schedule for proper recovery and injury prevention. Remember that sticking with a consistent workout routine over time will yield better results than sporadic intense sessions followed by periods of inactivity.
Additional Diet Plans
- The diet prep plan, designed by IFBB pro and nutritionist Gennifer Strobo, is divided into three segments.
- In the first segment is about establishing a healthy, balanced diet, which means eliminating some of the junk like processed foods and high-sugar items and adding in more nutritious options like fruits, vegetables, and lean protein.
- In the second phase, it’s time to get a little more serious. You’ll add in some lower-carb days to help you cut body fat and boost your metabolism.
- Phase 3 begins two weeks before your show date, with a stricter plan that will help you deliver a peak performance.
- Each main meal should include a protein, veggie, fat, and carb option. You should also have about two servings of fruit, either as part of a snack or in your meals.
- You can still add a small amount of flavor through sauces and spices, but try to minimize that so you can curb your cravings,” she adds.
- Your final diet phase lasts only two weeks, but it requires some discipline and determination. You’re very close to competing, and it’s important to keep your diet strictly on track, says Strobo.
- You may want to talk to your coach about how many low-carb or very low-carb days you should follow, but it could be as many as five or more at this point. If you need to get leaner for the show, you’ll need more of the low-carb options.
- Don’t let your calorie intake drop below 1,300.
- In the final two weeks of prep, you might want to help reduce some of the body’s natural water retention and get that final “tightness” you are looking for onstage, says Strobo.
- One week before your show, try adding a little dandelion root to your water. Monitor your fluid intake. Decrease your water to approximately a half gallon the day before your show.
Food Examples
- Lean Proteins: Choose from a variety of proteins, including meat, eggs, dairy, and protein powder. Just make sure you’re watching your portion sizes.
- Fresh Fruits: Sweet, delicious, and nutritious, fruit will help ensure you’re getting the right amount of vitamins and other nutrients.
- Greens And Other Veggies: Try to have at least one cup of vegetables per meal, and vary your choices.
- Balanced Carbs: Carbs deserve a place in your diet, especially at this point in your show prep when you are just getting started. They help provide the energy you need for workouts and keep you on an even keel.
- Healthy Fats: The right mix of fats help to keep your body energized and your heart healthy,” says Strobo. In addition to providing satiety, “good” fats help your muscles feel fuller, she adds.
- Directions: Mash or slice avocado and spread on bread. Set egg whites in the middle of a slice of bread.
- Directions: Place all ingredients in a container and in refrigerator overnight.
- Sauté turkey until cooked, add beans and seasoning, and heat through.
- Halve pepper and clean out the center. Sauté vegetables in oil.
Female Fitness Models: Strength, Shape, and Health
Female fitness models prioritize training for strength, shape, and long-term health, maintaining a body fat percentage of approximately 18 to 22% during regular training seasons. They employ structured workout routines with weight training, cardio, and flexibility exercises. Strength training is the foundation, with moderate to high repetitions (10-15 reps per set). Cardio helps reduce body fat and supports heart health.
Training strategies for female fitness models
- HIIT (High-Intensity Interval Training): Combines short bursts of effort with rest periods.
- Carb cycling, where they increase carbohydrates on training days and reduce them slightly on rest days.
- Most female fitness models train with moderate to high repetitions, aiming for 10 to 15 reps per set.
- Focus on compound bodyweight movements, such as push-ups, squats, and planks.
- Most train five to six days a week, combining strength exercises, cardio, and mobility work.
- They follow structured meal plans that include balanced portions of protein, carbs, and fats.
Training like female fitness models is about more than appearance. It helps build real strength, boost confidence, and support a healthy lifestyle through lasting habits. With the right balance of strength training, cardio, recovery, and nutrition, you can create a fitness plan that works for your life.
Mental Fortitude: The Unsung Hero
A positive mental space is essential for starting and adhering to a diet. Think of dieting as a lifestyle, not a temporary fix. So put down that Big Mac and get your mind right.
Supplements: An Extra Edge
Supplements can provide an extra boost in shedding unwanted fat. One of the best supplements you can use to make gains but stay lean is Carnivor Lean Meal. It works to promote lean muscle production and faster muscle recovery it is a great additive to your recovery regimen.