1. The 4-Step Plan to Become a Fitness Model
Follow this 4-step plan to becoming quickly a successful full Fitness Model.
1. Commit to four weeks of daily cardio. Walk at least 15 minutes per day (more if you can). Exert 5 times per week: push-ups, burpees, pull-ups, sit-ups, and cardio. Rest for 2 hours.
2. Hit the weight room three times per week for 45 to 60 minutes, for a total of 2.5 to 4 hours of lifting. You should aim for 8 to 10 total sessions per week.
3. Strength-specific workouts two or three times a week for about 45 to 60 minutes.
4. Control your diet to be within 8-10% of the calories recommended for a male your height.
2. How to Get Started
“If you don’t know how to swim, it’s not going to be easy for you to learn how to swim,” said Logie.
The same is true of becoming a fitness model. If you’re not currently active, you might feel like you don’t have the time to devote to a fitness career.
“You need to change your attitude and perspective around,” said Logie.
Many models have been working on their fitness for years before they apply for modeling gigs. “I would say, in general, [modeling] is about being in good shape,” said Logie, who began working out as a teenager. When it comes to getting in shape, “modeling is the physical manifestation of what you already know.” But Logie is quick to point out that “Modeling is a very in-depth process. You have to stay in shape and be able to stay in that shape.
3. What to Expect and What You Need
It’s more than just looking cute in a bathing suit or in a tight pair of jeans; a lot of times fitness model earns about $200 to $400 a day just doing their jobs. The industry is in a constant state of flux as agencies sign new models. Check out the websites of several fitness modeling agencies to see how active they are. Ask about the big agencies and the more niche agencies to see if they’re still in business. Some are based online and fly models out to local gyms, modeling for classes or a brand’s event. Some agencies focus on a specific type of exercise; for instance, iFitness caters to athletes and is an on-site model agency for competitors in events such as triathlons, sprints, and long-distance cycling, running, and road cycling.
4. Nutrition and Supplements
With any new change, your nutritional approach needs to be just as regimented. However, fitness modeling is a career that doesn’t require eating anything that might interfere with the artistic vision of the person wearing the clothes. This means that “the big thing is not eating processed food,” said Logie. “Everything’s really fresh.” That means you’ll probably be using clean foods like fruits, veggies, and high-protein meats. But, if you want to shoot nude or semi-nude photos, the choices become a little more challenging.
You can get supplements that will help you reach your fitness goals, but it’s a very “alternative” way to take in nutrients. Your body needs certain nutrients to function properly.
5. Diet for Success
Most fitness model follows the Type 2 diet, which is high in protein and low in carbs. But that doesn’t mean you have to. Some of the most successful female fitness model, for example, are vegan. They find ways to add foods to their diet and ditch ones they don’t eat. Watch for brands that will give you free food to try and win you over.
Many fitness model works out in some of the most interesting fitness facilities, as well as workout studios, that you would expect to find celebrities working out. So before you say that’s a wasted workout, consider the level of dedication.
How much did Leatrice keep track of her daily eating and workout routine? She might be the model we all aspire to be.
6. Supplements for Success
If you want to get the best results possible, you need to include some supplements in your exercise regimen. Most people will experience increased metabolism, enhanced energy, increased resistance to pain, and an increase in strength and lean muscle mass after just a few months of proper supplementation. However, all of these results take time to show.
Supplements you’ll want to look into are creatine, cod liver oil, fish oil, BCAAs (branched-chain amino acids), and coenzyme Q10 (coenzyme Q10 is an antioxidant that speeds up the metabolism). When supplementing, it’s important to make sure that your intake matches your needs, and then, of course, to make sure your supplements are correctly measured and properly absorbed.
7. Your Workout Routine
One big reason to take fitness modeling seriously is to find more time in your busy schedule to hit the gym. Trainers say that despite the gym being your home away from home, very few people actually spend as much time in it as they do at home.
Training is not a science, but a means to an end, so think about how you’re going to build your dream body. First, pick a routine that you can actually do consistently. Then plan your diet. “Develop an eating plan for how you can balance good nutritional intake with a workout schedule that allows you the time you need to get it all done,” said Hill. “If you have the time, a workout planner can make it simple to focus and commit.”
Your Strength Training Routine
Ask your trainer or a physical therapist for advice on strength training.
8. Cardio Exercise
A cardio exercise is anything that burns calories. Most folks think of running or running on a track. But, if you’re trying to get stronger and build muscle, chances are you have to do more cardio than running. Any cardio exercise that includes heart rate monitor data will give you good information about what it takes to build more muscle. You can do resistance training on the treadmill at a low heart rate too.
Cardio exercise can be found in three forms: aerobic, anaerobic, and strength. Anaerobic exercise is done on a bike, elliptical, or rowing machine that involves short bursts of maximum exertion. Aerobic exercise is a slow, continuous activity that moves you into the anaerobic zone. “Cardio needs to be at a moderate level to be effective,” says Logie.
9. Strength Training
Lean muscles (arms, legs, core, etc.) are the foundation for a strong, sexy body. “Your goal is to put as much weight on the bar as you can, as heavy as you can, and then squat to failure,” said Richardson.
At the gym or at home, you can increase strength by performing five to 10 repetitions with 30 to 50 pounds of weight before moving to a heavier weight. You can also focus on different exercises, such as squats, lunges, or deadlifts.
“It’s only half the equation,” said Joe. “You can’t outrun a bad diet.” You need a high-quality cardio regimen to keep fat burning while losing weight. It’s not necessary to run or run long, but it is a must to get the heart rate up. Cardio is still the best way to get in shape for anybody.
10. Hydration and Rest
Hydration is another big area where most fitness models have fallen short. The physical demands of the job can be exhausting and take a lot out of you. It’s best to make sure you’re at least getting your water consumption up by cutting back on any non-essential liquids. Your body will thank you for it. “You have to train your body to have self-regulatory mechanisms,” said Logie.
Being exhausted is a normal part of the job. You’re going to get tired. How you handle it is key. “If you’re not able to train the way that you should be, you won’t be fit for the industry,” said Andrew.
It’s also important to take rest breaks during your workouts. This will help reduce injury and fatigue so you can get in as much training time as possible.
There are a lot of things that factor into your fitness progress and when and where to start your fitness journey. But the most important factor is consistency. Do not go to the gym every day, but every couple of days. If you work out regularly but then stop, you are more likely to gain back all the weight and muscle you lost, not to mention you will lose your motivation to continue going to the gym. Find what works for you and stick with it.
Is your fitness program too expensive, too difficult, or too time-consuming for you to make the commitment? Then you are missing one of the biggest advantages of getting fit: it is free and all you have to do is just show up and do it.