If you want to be a swimsuit or lingerie model, you will need to incorporate more strength training into your routine. Workouts should include specific exercises to work key areas like the bust, waist, and hips. For runway models, cardio is the most important aspect, with light strength training. You want to be lean without gaining a lot of visible muscle. For male models, muscle building and strength training are important, but you still want to maintain a lean body without a huge amount of muscle mass.
It’s not unusual for some models to take things up a notch a few weeks before a big show and work out 6-7 times a week. Lingerie/swimsuit models might even work out twice a day in the weeks leading up to a show. [3] X Research source If this schedule seems too rigorous at your current fitness level, it’s completely fine to work your way up to training 5 days a week at your own pace. Start with goals that you can achieve. [4] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
This is a great cardio goal for anyone who wants to get physically fit.
Do lunges, squats, and calf raises to tone your legs and glutes. Bicep curls, bench presses, planks, and other arm-specific exercises are great for toning arm muscles. Use lighter weights and focus more on reps to build lean muscle rather than bulk. [8] X Research source Try core-strengthening exercises like sit-ups, crunches, and side bends to chisel your abs. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Regular yoga sessions can improve your overall athletic performance and protect your muscles from injury. [10] X Research source
Personal trainers will usually be able to give you diet tips, as well. If a personal trainer is outside your budget, consider exercising with a friend who will hold you accountable each day. [12] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Overall, aim for consistency to reach your fitness goals.
Tell your doctor that you want to pursue a career in modeling. That way, they can work with you to create goals that don’t jeopardize your overall health. If you don’t explain that you want to be a model and only discuss getting as thin as possible, your doctor may express concern about your self-image. Keep in mind that having a “model body” may not be healthy for your height and body frame. Your health is much more important than conforming to unrealistic beauty standards.
It might help to start a food journal so you can log everything you eat.
You may want to consider hiring a professional dietician if strict calorie counting is not something you want to do every day. A dietician can help you come up with a meal plan so that your nutritional and caloric needs are being met.
For example, you might snack on cottage cheese and fruit for 1 snack and nonfat Greek yogurt with berries for the other snack. You can have unlimited veggies every day, so if you aren’t feeling satisfied by your meal, try adding a few more veggies to your plate. [18] X Research source
Some models are okay with allowing themselves 1-2 treats per week, like a favorite dessert or cocktail. You can incorporate treats into your diet plan if you’d like.
If there’s no way around going to a restaurant and nothing on the menu works with your diet plan, ask the server if you can order off-menu or customize your order.
Men should aim to drink around 15. 5 cups (3. 7 liters) of fluids per day. Women need about 11. 5 cups (2. 7 liters) of fluids daily. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Always bring water with you to your training sessions and take breaks to hydrate every 20 minutes or so.
For example, if you want to lose 15 pounds (6. 8 kg) in 3 months, break that down into smaller goals, like losing 5–7 pounds (2. 3–3. 2 kg) per month. You could even break that down further and make it a goal to lose 1–2 pounds (0. 45–0. 91 kg) per week. [25] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Go with goals that are specific and measurable. For example, setting a goal to exercise more is not measurable. Aiming to ride your bike for half an hour 3 days a week is measurable.
You can also check out activity trackers, which are typically worn on the wrist or waist. Take time to celebrate goals when you achieve them! For example, you might treat yourself to a spa day or a new outfit when you achieve a goal.
