Hey guys,
I hope that you enjoy this week’s guide to a fitness model’s lifestyle. Check out my previous blog post on the routines of 7 fitness models and the difference between fitness models and competitors.
What is a fitness model?
Fitness models are models that are hired to represent fitness brands. They are hired and paid for photo shoots, sponsorships, athleisure/supplement modeling or for teaching a fitness class/workshop.
Their bodies are their sources of income and they therefore take staying in shape very seriously.
Instead of being skinny and tall, the standards include having good muscle tone, low body fat (depending on the brand or competition) and a healthy/toned look.
From daily workouts to eating a high protein diet, we can stand to follow along the footsteps of our favorite fitness models!
What do fitness models do to stay fit?
Most fitness models work out and teach fitness classes daily. They train up to twice a day, doing sports from strength training to yoga or Pilates.
They eat healthy from the morning until the evening and often indulge in cheat meals. They are probably active on social media; posting inspirational content and engaging with their fit following!
A fitness model can be an Instagram model or one that purely works outside of social media for companies like Nike, Lululemon or Gym Shark.
Fitness models focus on:
1) Controlling their portions.
2) Using smaller plates.
3) Packing their food to go.
4) Cooking at home.
5) Eliminating alcohol.
6) Exercising and stretching.
7) Eating breakfast.
Tips for staying fit:
1) They eat high-protein healthy meals.
2) They learn to like the taste of healthy food and focus on the food’s function and nutritional value.
3) They do not rely on feelings or their mood in order to stay fit. The same applies towards eliminating emotional eating!
4) They aim for consistency.
5) They aim to be active and build momentum throughout their days.
6) They have the privilege of having their identity linked to their physical appearance, this solidifies their routines as looking fit is part of their self concept.
7) They have cheat meals where they allow themselves to indulge intelligently (they don’t overdo it).
8) They are highly disciplined. You can do this by forcing yourself to do a few tasks a day that require leaning into discomfort.
It can be as simple as washing a plate after you use it or taking out the trash sooner rather than later.
Check out what WBFF world champion Rachel Dillon does in a day:
Make sure to also check out this TikTok video day in the life of a fitness model for her training, eating and lifestyle.
Typical day of a fitness model:
Morning:
Breakfast:
This can include scrambled eggs, avocado and oatmeal. It can be granola or yoghurt.
Fitness models aim for high protein meals and rely on carbs like oats and whole-wheat brown bread. Their breakfasts can also be protein pancakes, oats with peanut butter or smoothies.
Training (most will train twice a day):
Strength training, yoga/pilates, running, walking or swimming.
Post-workout meal:
This can consist of protein bar/shake, peanut butter and brown bread, fruits or egg whites.
Afternoon
Coaching/photoshoots/filming content
Afternoon snack:
Fitness models have protein shakes, bars, nuts and fruits.
Second training period:
This can be strength training, simply stretching and cardio or the athletes’ main form of training.
Evening:
Dinner:
Salmon, chicken breast, beef, with a healthy carb like sweet potato, whole-wheat pasta or brown rice and vegetables.
Final meal:
Whey or casein protein shake with fruit or other snack.
Training:
Fitness models can train up to twice a day and take their training very seriously. They focus on being consistent, having enough intensity, they are also goal-oriented and prioritize movement.
Below is how 2x Miss Olympia bikini winner Lauralie Chap trains her lower body:
Try fitness model Michelle Lewins’ leg and glutes workouts:
Food:
Fitness models aim to eat high protein meals, their meals consist of oats, eggs, vegetables, fruits, lean proteins, good fats, water, olive oils, fish like salmon and the occasional “cheat meal” (www.verywellfit.com,2023).
For snacks, fitness models do it intelligently. With protein in the forefront of their mind, they indulge in snacks like protein shakes, bars, nuts with a fruit like an apple or banana and/or a healthy fat like peanut butter.
What are cheat meals?
Cheat meals are what fitness models use in order to indulge in their favorite meal. The secret remains to be smart about what they indulge in and not to overdo the portion.
This can include eating a brownie or having extra pancakes, a milkshake or a burger. The meal serves as a break from the lifestyle of the professional and allows for integration with high-calorie foods.
Fitness models do indulge, but the secret is to be smart about it.
“Caloric intake is still the bottom line. Body-conscious pros will pay attention to quality ingredient detail and total calories.”
Be careful about developing an eating disorder with cheat meals. This may alter your relationship to food and lead to more restrict versus binge cycles.
If you are interested in becoming a fitness model, here are three helpful resources that can help you accomplish your goal.
https://www.backstage.com/magazine/article/how-to-become-a-fitness-model-75459/
I hope that you enjoyed this guide to a fitness model’s lifestyle, please let me know what you thought about it in the comments section below!
Sources:
https://www.byrdie.com/victorias-secret-models-fitness-diet
https://www.elle.com/uk/life-and-culture/articles/a33954/a-day-in-the-life-of-a-fitness-fanatic/
https://www.verywellfit.com/fitness-pros-eat-this-to-look-tight-and-toned-3121404
https://www.wellandgood.com/the-secrets-of-fitness-models/amp/
Comments (7)
Nice information
Thank you! ❤️
Welcome 🙏
Nicely done!!!
Thank you!!! ❤️
[…] out this guide if you want to follow the daily routine of a successful fitness model! This guide, however, is for […]
[…] fitness models live highly disciplined lifestyles. I have covered their daily routines here. It includes several workouts throughout the day, specific food timing and nutrients as well as […]