Becoming a Fitness Model: A Journey of Hard Work and Determination

To become a fit model, it is important to focus on a well-rounded fitness routine that includes a combination of cardiovascular exercise, strength training, and flexibility exercises. Here, let’s discuss some exercises that can help you achieve this goal.

1. Cardiovascular exercises: Engaging in activities that elevate your heart rate and increase your endurance is crucial. You can try activities like running, cycling, swimming, or using the elliptical machine.
2. Strength training: Building lean muscle mass is important for a fit and toned physique. Incorporate exercises that target all major muscle groups, such as squats, lunges, deadlifts, push-ups, pull-ups, and planks. You can also include weightlifting exercises using dumbbells or resistance bands.
3. Core exercises: A strong core is essential for good posture and overall stability. Include exercises like crunches, Russian twists, bicycle crunches, and plank variations to strengthen your abdominal muscles.
4. Flexibility exercises: Being flexible can help with your overall range of motion and prevent injuries. Incorporate stretching exercises such as yoga or Pilates into your routine to improve flexibility and maintain muscle balance.

Fit model exercise program

A fit model exercise program combines cardiovascular workouts, strength training, and flexibility exercises. Below is a sample exercise program for becoming a fit model:

1. Warm-up: Begin with 5-10 minutes of light cardio, such as jogging or jumping jacks, to warm up your muscles and increase your heart rate.
2. Cardiovascular exercise: Perform 30-60 minutes of moderate to high-intensity cardio exercises, such as running, cycling, swimming, or using the elliptical machine. Aim for at least 3-5 sessions per week.
3. Strength training: Incorporate strength training exercises to build lean muscle and improve overall body tone. Focus on compound exercises that work multiple muscle groups simultaneously. Examples include:

• Squats: 3 sets of 12-15 reps
• Lunges: 3 sets of 12-15 reps per leg
• Deadlifts: 3 sets of 8-12 reps
• Push-ups: 3 sets of 10-12 reps
• Pull-ups or lat pulldowns: 3 sets of 8-12 reps
• Shoulder presses: 3 sets of 10-12 reps
• Plank variations: Hold for 30-60 seconds per set

Perform strength training exercises 2-3 times per week, allowing at least a day of rest between sessions.

4. Core exercises: Strengthening your core is crucial for a fit model physique. Include exercises like:

• Crunches: 3 sets of 15-20 reps
• Russian twists: 3 sets of 12-15 reps per side
• Bicycle crunches: 3 sets of 12-15 reps per side
• Plank variations: Hold for 30-60 seconds per set

Add core exercises to your routine 2-3 times per week, preferably on non-consecutive days.

5. Flexibility exercises: Devote time to stretching and flexibility exercises to improve range of motion. Dedicate 10-15 minutes after each workout for stretching exercises.

Listen to your body, stay hydrated, and adjust the intensity and duration of your workouts as needed. 

Weight gaining program

Before shredding your body, you need to gain muscles. To increase muscle mass for a fit model show, it’s important to focus on a balanced and nutritious meal plan that includes an increase in calorie intake and the right macronutrient ratios. Here’s a sample meal plan to help you gain weight in a healthy way:

Breakfast:

• 2-3 scrambled eggs with vegetables (spinach, bell peppers, onions)
• 2 slices of whole-grain toast with avocado or nut butter
• 1 cup of Greek yogurt with mixed berries and a sprinkle of granola

Mid-Morning Snack:

• Handful of mixed nuts and seeds (almonds, walnuts, pumpkin seeds)
• 1 small banana or a piece of fruit

Lunch:

• Grilled chicken breast or salmon fillet
• Quinoa or brown rice
• Steamed or roasted vegetables (broccoli, carrots, cauliflower)
• Mixed green salad with olive oil and vinegar dressing

Afternoon Snack:

• Protein smoothie made with protein powder, almond milk, banana, and a spoonful of nut butter

Pre-Workout Snack:

• Whole-grain toast with sliced turkey or chicken breast
• 1 small apple or a handful of grapes

Post-Workout Snack:

• Protein shake with almond milk or a glass of chocolate milk
• Rice cakes with almond butter or hummus

Dinner:

• Lean protein source (chicken, turkey, fish, tofu)
• Sweet potatoes or quinoa
• Steamed or roasted vegetables (asparagus, Brussels sprouts, zucchini)
• Side salad with mixed greens and a light dressing

Evening Snack:

• Greek yogurt with honey and mixed nuts
• 1-2 squares of dark chocolate

Adjust portion sizes based on your individual needs and activity level. Additionally, it’s important to make any necessary modifications to the meal plan based on your personal preferences and dietary restrictions. Consulting with a registered dietitian or nutritionist can also be helpful in creating a customized meal plan tailored to your specific goals and needs.

Macros to cut weight

Once you build your muscles for a fit model competition, you need to shred your body. To do that, keep on training and cut macronutrients you used for weight gaining. When it comes to cutting weight, the recommended macronutrient distribution for a fit model can vary depending on individual factors such as body composition, activity level, and the weight you need to lose. However, a common macronutrient distribution for cutting weight is as follows:

1. Carbohydrates: 30-40% of total daily calorie intake
2. Proteins: 30-40% of total daily calorie intake
3. Fats: 20-30% of total daily calorie intake

This distribution can be adjusted based on personal preferences and needs. It is important to note that these percentages are not set in stone and can be modified based on individual requirements. 

Body shredding meal plan

If you’re a fit model looking to lose weight, it’s important to focus on a balanced and nutritious meal plan that promotes weight loss while still providing the necessary nutrients for your active lifestyle. Here’s a sample meal plan to lose weight in a healthy way:

Breakfast:

• Veggie omelet made with egg whites or egg substitute, filled with spinach, mushrooms, and tomatoes
• 1 slice of whole-grain toast
• 1 small apple or a handful of berries

Mid-Morning Snack:

• Greek yogurt with a sprinkle of granola and mixed berries

Lunch:

• Grilled chicken or turkey breast
• Mixed green salad with a variety of vegetables (cucumbers, bell peppers, carrots)
• Light dressing made with olive oil and vinegar or lemon juice

Afternoon Snack:

• Carrot sticks or cucumber slices with hummus

Pre-Workout Snack:

• A small handful of almonds or a piece of fruit

Post-Workout Snack:

• Protein shake made with almond milk and a scoop of protein powder
• Rice cakes with almond butter or a small serving of low-fat cottage cheese

Dinner:

• Grilled fish (salmon, cod, tilapia) or lean protein source (chicken, turkey, tofu)
• Steamed or roasted vegetables (broccoli, cauliflower, asparagus)
• Quinoa or brown rice

Evening Snack:

• Greek yogurt with a drizzle of honey and a sprinkle of nuts

Consulting with a registered dietitian or nutritionist can provide you with personalized guidance and support in creating a meal plan that aligns with your specific goals and needs.

My experience while gaining weight

That was just a theory. Let’s apply it to a real woman – me. 

My measurements at the beginning of the journey were:

• Height – 159 cm
• Waist – 63 cm
• Legs – 52 cm
• Hips – 90 cm
• Breast – 87 cm

What I eat in a day to gain muscles

My fitness trainer calculated macronutrients for me. The meal plan included 1700 kCal with 177 grams of carbs, 130 grams of protein, 55 grams of lean fat. 

Breakfast 

Pancakes of the wholegrain flour and protein isolate, almonds, and blueberries

Lunch

Cereals with the chicken breast and vegetables

Dinner

Three eggs with zucchini 

Snacks

I used protein bars and berries for snacks, as my nutritionist advised me to exclude fruits (because of fructose) and dairy (as it provokes edema).

My training plan to build muscles

Here’s my training plan for one month. I did every workout once every three days. Thus, I had 3 to 4 training days a week. After every workout, I had a day of relaxation when I did my flexibility exercises to stretch and recover from muscle pain. Please, note these exercises were developed for me only taking into account my background and body composition. My videos contain training mistakes and are presented for visual presentation of the training plan. Take duly caution and consult with your coach to avoid injuries.

WORKOUT 1 GLUTES/LEGS

1. Hip Thrust (Glute bridges) in Smith with a barbell + finishing with an elastic band pulling the leg back

• Sets: 3 sets (each set increase weight and decrease reps, rest 1 minute between sets
• Reps: 15 times + 30 times
• Weight: 40, 50, 60 kg

2. Calbe Glute kickbacks

• Sets: 3 sets weight one, rest 30 seconds
• Reps: 15 times
• Weight: 15,18,20

3. Smith Machine squats

• Sets: 3 sets weight one, rest 1 min
• Reps: 15 times
• Weight: 20,30,40

4. Smith Machine lunges

• Sets: 3 sets weight one
• Reps: 15 reps each leg, rest 1 min
• Weight: per bar + 12.5 kg per side

5. Smith Machine Romanian deadlift 

• Sets: 3 sets
• Reps: 15 times
• Weight: 20,30,35

6. Seated leg curl (machine)

• Sets: 3 sets weight one, rest 30 sec
• Reps: 15
• Weight: 18,20,22

WORKOUT 2 SHOULDERS/PRESS

1. Seated dumbbell press

• Sets: 3 sets, rest 2-3 minutes
• Reps: 15 times
• Weight: 4 kg

2. Smith chest press

• Sets: 3 sets, weight one, rest 1 min
• Reps: 12 times
• Weight: empty bar, then 2.5 kg per bar, then 2.5 +1.25 kg per bar

3. Lateral raise with dumbbells

• Sets: 3 sets, rest 1 min
• Reps: 15 times
• Weight: 3,4,4

4. Lifting dumbbells in front of you with emphasis on the bench

• Sets: 3 sets, weight one, rest 30 sec
• Reps: 20
• Weight: 3,4,4

5. Rear delt cable fly

• Sets: 3, weight one, rest 30 sec
• Reps: 15 times
• Weight: 27

6. Crunches

• Sets: 3
• Reps: 30
• Weight: –

7. Hip raise with leg extension

• Sets: 3
• Reps: 15 (did two hands – this is one)
• Weight: –

8. Plank shoulder taps

• Sets: 3
• Reps: 15 (two hands did this once)
• Weight: –

WORKOUT 3 BACK/ARMS

1. Wide grip pull-ups

• Sets: 3, weight is one, rest 1-2 minutes
• Reps: 15 times, 12.10
• Weight: 27, 25, 22

2. Single arm cable row with wrist rotation 

• Sets: 3, weight is one, rest 1 min
• Reps: 15
• Weight: 10, 15, 15

3. Wide grip vertical row

• Sets: 3, weight isone, rest 1-2 min
• Reps: 15 times, 12.10
• Weight: 20, 22, 25

4. Bent over row

• Sets: 3, weight one, rest 1-2 min
• Reps: 12
• Weight: 15

5. Wide grip pull-ups

• Sets: 3, weight one, rest 1-2 min
• Reps: 12 times
• Weight: 22

6. Cable bicep curls

• Sets: 3, weight one, rest 30 sec
• Reps: 10-12 times
• Weight: 12

7. Cable tricep extension

• Sets: 3, weight one, rest 30 sec
• Reps: 15
• Weight: 10-12

8. Dumbbell bicep curl + dumbbell bent over tricep curl

• Sets: 3, weight is one, rest 1 min
• Reps: 12+12
• Weight: 5 kg per hand

9. Barbell chest press in Smith (bench angle is 45′)

• Sets: 3, weight is one, rest 1 min
• Reps: 10 times
• Weight: empty bar, then add 1.25 each and in the third set add 1.25 more

WORKOUT 4 LEGS/GLUTES

1. Smith Machine glute bridge 

• Sets: 3, rest 1 min
• Reps: 20
• Weight: 40,50,60

2. Cable hip pull back + hip pull back with resistance band 

• Sets: 3, rest 1 min
• Reps: 15+30
• Weight: 22

3. Cable hip abduction 

• Sets: 3, rest 1 min
• Reps: 30
• Weight: 13

4. Smith Machine single leg Romanian deadlift

• Sets: 3, rest 30 sec
• Reps: 12 reps per leg
• Weight: empty bar, then add 2.5 each, then another 2.5 each

5. Cable pull through / Stiff-leg deadlift

• Sets: 4, increase weight with each set, rest 1 min
• Reps: 15/12/12/15
• Weight: 20 kg, 25,25,20

6. Glute emphasis: Smith Machine reverse kickbacks

• Sets: 3, weight is one, rest 1 min
• Reps: 12 times
• Weight: empty bar, then add 2.5 each, then another 1.25

7. Leg press

• Sets: 3, rest 30 sec
• Reps: 20,15,12
• Weight: 40,50,60

8. Leaning the leg to the side and back with resistance band

• Sets: 3, rest 30 sec
• Reps: 1 minute
• Weight: medium hardness

Flexibility exercises and roll massage

I did flexibility exercises on days without strength training and roll massage after every strength training.

Posing exercises

Fitness model posing involves specific postures and positions that highlight the physique and showcase the hard work put into fitness training. Here are some basic postures commonly used by fitness models:

1. Front Double Biceps: Stand straight and flex both arms, bringing the fists close to the shoulders, while keeping the chest and abs tight. This pose emphasizes the biceps, chest, and overall upper body development.
2. Side Chest: Stand sideways with one leg slightly forward. Flex the arm closest to the camera and bring it across the body to showcase the chest muscles. Keep the other arm relaxed or place it on the hip.
3. Back Double Biceps: Face away from the camera, flex both arms, and bring the fists close to the hips. Arch the back slightly to emphasize the back muscles and create a V-taper appearance.
4. Abdominal and Thigh: Stand straight and flex the abs while lifting one leg, placing the foot on a raised surface. This pose highlights the core and thigh muscles.
5. Most Muscular: Stand straight and flex all muscles as hard as possible. This pose showcases overall muscularity and is a combination of different muscle groups.

These are just a few basic postures, and there are many more variations and advanced poses. It’s important to practice these poses to find the best angles and showcase your physique effectively.

These are the hardest static work for muscles. I did them twice a week with my online trainer. 

Instead of final words

I am at the beginning of my fit model journey. There are more than half-a-year before my first competition. So, I will keep on sharing my progress with you. Wish me good luck and stay tuned!