John Benton Model Fitness Diet? The 199 New Answer

Have you heard of John Benton? He is widely known as a hip whisperer. That means he’s really good at helping women of all sizes achieve slimmer and longer legs, tighter abs, and overall slimmer-looking bodies. I’m very excited to share my first review of the John Benton Model Fitness Workout PDFs.

The foundations of his program include lots of core work and Pilates-like leg movements. You won’t find any squats in this exercise, but somehow my husband even noticed that my butt was lifted.

My John Benton Experience

I began my journey with John Benton when my sister mentioned that one of her friends had had great results with the program. John Benton’s model training is divided into 4 different programs. My sister and I bought workouts 1 and 2 and traded tickets.

before

(10-1-19) Measurements 35-28-39

before

(10-1-19) Measurements 35-28-39

First let me say that these workouts are NOT easy. It took me a whole month to get through workout number one without giving up. I followed John Benton on Instagram and continued to be inspired by the before and after photos of women of all ages. Most of the photos included captions of women claiming to have lost 2 to 4 inches in their hips, and the same incredible measurements were achieved in their waists. I was having so much trouble finding a full review of the John Benton Model Fitness Workout PDFs that I was nervous about trying it myself.

I have big dreams of getting back into the modeling industry as a full-time model. In my eyes, the only thing that stood between this mother of 4 and her dreams of returning to the first career I ever loved was literally two inches in my hips and three inches in my waist. Despite the nervousness, I took the plunge and purchased my first John Benton Workout PDF.

Photo of me at Live John Benton Model Fitness in Los Angeles Instagram.com/John_benton_model_fitness

My journey to smaller hips and a tighter waist

Many of the girls on John Benton’s Instagram mentioned trying his “full schedule.” The full program includes all 4 workouts and a telephone consultation with John Benton himself. I told myself that if I could commit to doing the first workout (which I bought for $100) for a full month, I would invest the money to complete the full program.

While considering this investment, I couldn’t find much information about his program. That’s why it’s important for me to share some of the most common questions about the John Benton Fitness program. Feel free to comment on this blog post if you have further questions after reading this blog post.

before

(10/31/19) Measurements 35-27-38

To

(1.29.20) measurements 34-25-36

John Benton model fitness

Q: How much does the John Benton Model Fitness cost?

Exemplary fitness programs range from $100 to $1,000. The full consultation costs $1,000. But you can also buy your workouts à la carte. The a la cart workouts range from $100 to $400. You don’t need extensive advice to reap the benefits of John Benton’s workouts. If you live in the Houston area, he has a studio where you can take one of his classes. But if you don’t (and I don’t), you can buy one of his programs online.

Q: Which John Benton workout should I buy?

I would absolutely recommend buying the number one John Benton Workout PDF. Workout One feels like the most complete workout of any a la cart workout plan. (Especially now that I have all of his online workout programs that came with full advice.) The first workout plan includes cardio, core work, and footwork. John Benton Workout pdf 1 is challenging even for a former Division 1 basketball player like me.

Photo of me at Live John Benton Model Fitness in Los Angeles Instagram.com/John_benton_model_fitness

Q: How often should you do John Benton’s model training?

This question was the most mysterious for me before I got comprehensive advice and I am so happy to share this information. John Benton said you could do it as little as 4 times a week and as often as twice a day.

I did this workout 5 days a week for 4 weeks and then progressed to 3 times a week. When I did the full consultation, I learned that you can complement his workouts with yoga or Pilates so you don’t get bored with his exemplary fitness routine. I chose Pilates and yoga and alternated between yoga and Pilates 2-4 days a week (because I realized I was getting a little bored with cardio). I continued to go to John Benton training 3-4 days a week. Essentially, I did two workouts on some days. But I skipped the cardio portion of his workout when I did yoga or Pilates on the same day.

Before:

(10-31-19) measurements 35-28-39

To

(1.29.20) measurements 34-25-36

For me, the difference between yoga, Pilates, and John Benton’s workouts is that neither yoga nor Pilates helped me get a toned core. I know this because I only did yoga and Pilates for about a month and noticed my core measurements faltered even as I got stronger and felt leaner. The moment I added John’s workouts back into the mix, I immediately noticed a shift in my core and hip measurements.

I think the magic is in the sequence and the specific type of exercise he outlines in his routine. I have trouble running and jumping due to child labor, so I decided to supplement the cardio for yoga and pilates. I am confident that I would have come even closer to my goal if I had carried out the training sessions as described.

Q: How challenging are the John Benton workouts?

I will not lie! These workouts are tough. It made me appreciate models so much more!

I always thought model bodies were built because they don’t eat! LOL! But after doing these workouts for several months, I now understand that models (at least the ones who train with John Benton) are very physically strong. And those long lean bodies are the result of an incredible amount of work.

If you take the plunge and do the John Benton program, be ready to break a sweat!

Q: Are the suggested times for the workouts accurate?

Not at first. I can’t do John Benton Model’s gym workouts in an hour and a half most days. I generally set a timer and just try to get as much done in an hour as possible. My goal is to get a little further each time. I vividly remember the first time I actually got through the workout 1 in an hour. I felt like Baby Hulk and was ready to walk through my couch in victory! lol

Be encouraged that even if you don’t make it through the entire workout, you’ll get stronger. And for several weeks I did half my workout in the morning and half in the evening because I generally try to workout before I go to work in the morning, but I found I couldn’t fit all of the workout in without getting up in the sun.

Q: Does John Benton have a meal plan?

The short answer… no. But if you do the full phone consultation, John Benton will briefly talk to you about your existing diet and share a few general tips to support your exercise plan. I won’t share the details here because I want to respect his business. But please note that I found the workouts valuable even before the full consultation and in that first month prior to the consultation and while only doing the first exercise, I lost an inch in my waist and hips.

John Benton discusses a nutrition plan for his full consultation, but it’s not the primary focus of his training plans, nor is it the primary focus of his training PDFs.

Q: Is the comprehensive consultation worth it?

First, understand that the full consultation costs $1,000. So this is definitely an investment. But for me this was an important investment for my goals. I appreciated that speaking with John Benton made me realize that he had a true system for giving women the long, lean bodies they wanted. It was also valuable to get real-time answers to some of my questions about the exercises. John was friendly and surprisingly easy to talk to. I thought he would come across as someone with an ego since he worked with supermodels all day, but he was very humble and kind. I felt comfortable asking him even “stupid” questions.

Left (1.29.20) measurements 34-25-36

Right (10-31-19) measurements 35-28-39

What I appreciated most was that his nutritional advice didn’t involve counting calories and that he was fully aware that eating too restrictively could create unhealthy habits in aspiring models.

Q: Would you recommend the John Benton Model Workouts?

If you’re willing to put in the work…then YES! But if you are looking for a loose workout plan, then you can find a video on YouTube. LOL The John Benton workout is the real deal! And if you put in the effort, you will see results. I didn’t think I would EVER see these kinds of results in a workout regimen, especially after having three kids, but the John Benton workout lifted my butt and shrunk my hips and isn’t that what every girl wants! !!

Insider Tips

A movement is a repetition. Counting on the program is a little tricky. Generally speaking, if the reps in the John Benton Workout PDF are over 25, you would count the movement on your left and right as two reps. For example, if there are 50 criss-cross sit-ups, there are 25 on each side. This was a little confusing for me at first, but once I learned how to count the reps, my workout time was cut in half. Don’t take long breaks between exercises. The training should be carried out with very little rest between exercises. John Benton outlines the workouts in groups of three. The trio of exercises is meant to be performed back-to-back approximately 3 times, depending on the workout’s directions, before taking a break. The rhythm should feel similar to high-intensity interval training. If you don’t get exhausted between exercises, you’re probably resting too long in between. Tiny movement in your crunch! I had the privilege of attending one of John Benton’s live workouts in Los Angeles. It was great to hear him work out the moves like we did and one thing I got wrong that you might be doing too is the crunches. In John Benton’s methodology, the crunch is a tiny movement. It’s much more about being explosive and contracted than range of motion. Watch the videos. If you haven’t done one of his workouts yet, don’t worry, there are short videos to accompany each exercise and break down the movement. Pay attention to the range of motion in the demonstration video to ensure you get the most out of every move.

My goals

So far I’ve lost three inches from my waist and three inches from my hips. Before this journey began, I thought losing four inches would be impossible. Now I think it’s totally within reach. And I’m not starving!! #win and I’m not a slave at the gym! #win again

I’m very happy with where I am now, but I still need to push out an inch to reach my goal. I will probably continue to do yoga and Pilates 4-5 days a week. And I will also be increasing my John Benton training to 4-5 days a week. I only increase the frequency because I am sooo close to my goal that I can literally feel it.

Sign in again for updates

I promise to get back to you with before and after photos once I reach my final goal in a few months. Please subscribe to my blog so you can see my updates. And please follow me on Instagram if you don’t already.

If there are any questions that I didn’t include that you want me to include in part 2 of this blog post, please don’t forget to leave them in the comments, which you can find if you scroll down to the very bottom of the blog post.

xo—Chantea

All sweaty after a great workout with John Benton himself!

Check out my other blog post: How to Become a Model

Gigi Hadid

“A week of training is super random for me because it can start with a photo shoot on the beach where I’m running on the beach all day, so in a way it’s a workout. i box I ride my horses to play volleyball—sometimes I find my volleyball coaches who I talk to from time to time and train with the kids who are now coaching them. They’re little kids but they’re all taller than me and great players and I love that. Workouts change, so I do what I feel like doing, what makes me happy, and how I have fun. I just do it naturally and let it be a part of my life.”

Improve your attitude of “I need to exercise!” to “I GET to exercise!” Just this subtle change in thinking will help you gain a whole new perspective on training. Exercising is not a chore to be feared! Celebrate the fact that you’re bringing fresh blood and oxygen to every cell in your body! And you’re giving yourself the best gift of all, the gift of movement!

The number one reason people start and then quit an exercise program has been revealed!

I’ve heard this scenario too many times in my online coaching programs and in my live phone and in-person consultations. A client starts a new exercise program only to quit 2 to 3 weeks later. Why am I asking? That’s because they suffer from a true scientific notion of “Get-there-itis” and “I-Want-My-Results-Now-itis.”

They want to “get there” and they “want results now”! With this self-sabotaging mindset, they set themselves up for failure.

Perfect vs. Persistence:

When you understand that it’s not about “being perfect” but about persevering, you will succeed and see the results you crave!

Remember never quit, never give up and never quit! Only losers quit and winners keep going, always their program day after day.

JNLTM Personal Motivational Story Never give up!

When I gave birth to my second son and snapped my famous before photo many months later, I set out on a quest to become my healthiest person! I started this fitness model program and saw no results! I’ve been at it for 2.5 months and still no real results!

I almost gave up, gave in and threw in my towel! But a little positive self loving voice in my head told me not to give up and keep going! And even if I’m not seeing the results I want, I would still benefit from a super-healthy lifestyle.

Then it happened!

A week later, it’s like my body has reacted drastically to my new healthy lifestyle! The fat gates finally opened up, allowing my body to release the fat it had been storing for years and my muscle mass started to show!

As I’ve kept going, I challenge you to never give up if sometimes you feel like you want to!

Weekly training plan

The program is so simple:

You weight train 4 days a week, and if you have some fat that you need to blast, add 2 days of cardio, no less than 25 minutes and no more than 45 minutes.

Below is a sample week. I highly recommend you follow this outline and stick to it, because with a solid plan you won’t get lost, you’ll know what you’re doing and what to do next, and the guesswork will be eliminated!

Monday will always be shoulders and triceps

Tuesday is always Legs

Wednesday is cardio

Thursday is chest and biceps

Friday is back

Saturday is cardio

Sunday is your free/active rest day and also Food Prep Day (grocery shopping and meal planning)

Sunday

OFF FM Food Plan Prep

Monday

shoulders and triceps

Tuesday

Legs

Wednesday

Cardio: 25 minutes

Thursday

chest and biceps

Friday

The back

Saturday

Cardio: 25 minutes

Begin each workout with a warm-up. Simply warm up by walking in place, then moving from side to side, then increasing the intensity to say jumping jacks, then running in place. Aim for a warm-up of at least 5 minutes.

Select three exercises from the detailed list below PER body part.

Perform 8-12 reps for 3 sets with a challenging weight where the last 8-12 are difficult to finish.

The 5 most important training devices

Contrary to popular belief, you only need 5 pieces of exercise equipment and equipment to achieve the fitness model look. You also don’t need an expensive gym membership, a “glorified counter” calling himself a trainer, tons of useless gadgets and gadgets to get fitness model, magazine cover worthy results!

All you need are the following:

A training mat

A pair of dumbbells (choose your weight depending on your goals and fitness level)

A tilting / sloping bench

A stability ball

A cardio machine (such as a jump rope, elliptical trainer, stair master, or air stepper)

25-minute cardio workout:

Fitness models focus on keeping their heart rates down and not allowing them to burn off their hard-earned muscle mass.

Exercise do’s and don’ts!

Don’t run or try to take on any other form of low-impact cardio. Believe me, your muscle mass and joints will thank me! Fitness models and other pros gravitate toward the “no running” approach because it’s known to “eat” the muscles you’re working so hard to build.

Don’t work against yourself and destroy your progress by running. It takes a lot of energy with no real gains except for the cardiovascular system. You can get cardiovascular benefits from other low-impact versions, such as: B. Using the Elliptical, Nordic Track, Air Stepper and Stair Master.

Do no less than 25 minutes or more than 45 minutes. This “magic zone” between 25 and 45 burns fat. As you do more, your body “hits a plateau” and your body “hits a wall” and you slow/stop your progress.

Don’t focus on cardio! To have that strong, lean, and sexy muscle tone, you need to focus more on strength training to build it. Don’t do excessive cardio that “eats” your muscle mass.

Don’t overtrain! When you overtrain, your appetite increases and you eat like a 250-pound football player, not a fitness model. Do just enough to blast fat rather than plateau. Again, if you overtrain, your body will “lock up” and not allow you to burn the fat you need because it goes into “shock” and holds onto the fat.

Understand that fitness is a journey to be enjoyed, not a one-time event. As the old saying goes, “Rome wasn’t built in a day.” Your body is also a work in progress. Take it one day at a time and enjoy the process.

Explanations of the exercises

Congratulations on making it this far in my program – a round of applause for you! Now comes the really fun part – prove yourself you can do it!

I urge you to fully understand that you don’t need an expensive gym membership or fancy equipment or expensive trainers to achieve a great physique!

As you will see in my photos, I just train in my living room with my main equipment. So, in my example, don’t confuse a huge gym with tons of equipment with getting results.

The key here is to use this program – it’s that simple! The machine I prefer for my cardio is the Stairmaster, but you can also use a cross-country track, an elliptical trainer, or a steady walk on an incline on a treadmill or jump rope for your cardio.

Training program formula:

Refer to the 7-day calendar mentioned in this chapter. Take the body part assigned each day and choose 3 exercises from the exercises listed below.

Perform 3 sets of 8-12 repetitions per exercise.

Make sure you choose a weight that’s challenging enough that you really need to focus to get those last 8-12 reps!

Don’t cheat! Make sure to follow through and complete your entire weight training session.

upper body

Shoulders:

Seated dumbbell press

Standing dumbbell press

lateral raises

Prevented raises

front raise

Arnold Press

1. Seated dumbbell press

Start tilting your bench. Sit on the edge with your feet flat on the floor and hold a dumbbell in each hand at shoulder height, elbows out and palms facing forward. Push the dumbbells up and in so they almost touch above your head. Push them up until your arms are almost straight and slowly lower them back to the starting position.

Fit Tip: Don’t tilt your head back too far; Always look straight ahead with your chin up and your chest high.

2. Standing dumbbell press

Stand with your feeling shoulder-width apart; Knees slightly bent. Hold your dumbbells with your palms facing you and press the weight up until your arms are fully extended overhead. Pause and count to one before slowly lowering your weight to the starting position. Fit Tip: Don’t arch your back when pushing the dumbbells up, as this can lead to back injuries

3. Lateral raises

Stand upright with your feet shoulder-width apart and your arms at your sides. Holding a dumbbell in each hand (palms facing your body), lift the weights outwards and to your sides until they are about level with your chin, and hold them while counting to one. Slowly lower them back down to your sides. Fit Tip: Don’t lean and swing the weights up, or lean your torso forward and bring the dumbbells down in front of your body — instead, lower the weights to your sides

4. Bent over lifts

Holding a dumbbell in each hand, with your feet shoulder-width apart, bend forward at the waist so your torso is parallel to the floor. Let your arms hang straight down, palms facing each other. Raise the dumbbells, spread your arms apart, and move your elbows up. Fit Tip: Don’t arch your back by leaning forward too much. Your back should be straight and your torso should be almost parallel to the floor.

5. Front raises

This is an essential step in creating sexy and shapely upper body muscles! Hold your dumbbells in your hands at your sides, palms facing in. Raise the dumbbell, hold it up and gently lower it.

6. Arnold Press

This is a weightlifting classic that really works the entire upper body, especially the shoulders. grab dumbbells; Palms to body, elbows bent. Raise the dumbbells by straightening your elbows; Abduction and internal rotation of the shoulders into an extended arm position. Lower to original position and repeat.

Biceps:

Seated dumbbell curls

Hammer curls

1. Seated dumbbell curls

Sit on the edge of your flat bench with your arms at your sides and a dumbbell in each hand. With palms facing forward, curl both arms and raise the dumbbells towards your shoulders. Fit Tip: Avoid swinging the weight up and don’t lean back or forward when lowering the weights.

2. Hammer curls

Stand with your feet shoulder-width apart with a dumbbell in each hand. Your arms should be stretched down at your sides, palms facing each other. Roll both arms up and raise the dumbbells toward your shoulders. Remember to keep your upper arms and torso still while you curl up.

Fit Tip: Don’t lift with your palms facing down; The correct way is that your palms are facing each other.

Chest:

Dumbbell Bench Press

Incline bench press with dumbbells

dumbbell flies

1. Dumbbell bench press

Lie on your back on your bench with a dumbbell in each hand. Bring your weights up to just above your shoulders. Your palms should be facing your feet and elbows. Push your weights straight up until they lock just above your collarbone and slowly lower them to the starting position. Fit Tip: Don’t let the dumbbells swing back toward your head and over your face, or lift your head off the bench during this exercise.

The back:

Bent over row

“Super woman”

Standing Dumbbell Row

Dumbbell Sweater

1. Bended Row:

Fit Tip: Don’t arch your back with this exercise—keep it flat.

2. “Superwoman”

3. Standing Dumbbell Row:

4. Dumbbell Jumper:

Fit Tip: Keep your hips in the same place and don’t let your hips rise.

triceps:

Seated dumbbell extension

Lying dumbbell extension

Close hand push-ups

Dumbbell Kickbacks

Dive

1. Seated dumbbell extension

Fit Tip: Keep your elbows up and hold them tight and don’t let them splay to the sides.

2. Close-up push-ups

3. Dumbbell Kickbacks

4. Lying dumbbell extension

Fit Tip: Don’t let your elbows point outwards and keep them inside and pointing straight up.

5. Diving

lower body

quads:

Dumbbell squats

Dumbbell lunges

Dumbbell Step Ups

1. Dumbbell squats

2. Dumbbell lunges

Fit Tip: Don’t lift your foot or point your toes in/out – keep your feet flat on the ground, straight forward.

3. Dumbbell Step Ups:

Paralyze:

Dumbbell lunges

Straight leg deadlift

1. Dumbbell lunges

2. Stiff Legged Deadlift

Fit Tip: Don’t bend over and keep your back fairly stiff during this exercise.

calves:

Seated calf raises

Standing calf raises

One leg calf raise

1. Seated calf raises

2. Standing calf raises

3. One-leg calf raises

Belly:

ground crunch

twist crunches

Ball Crunches

Refuse sit ups

Leg raises with bent knees

1. Ground crunch

The range of motion for this exercise is limited, and your shoulders should only be a few inches off the floor. Hold this position and flex your abs as hard as you can, count to one, and then slowly lower your shoulders to the floor; Never stop pushing down with your lower back.

Fit Tip: Don’t clasp your hands behind your head; They should rest against the sides of your head and not be used as leverage.

2. Twist crunches

Focus on your obliques and contract, holding the crunch for a count of one. Hold the contraction and slowly lower to the starting position, count one and do the next rep. Switch to the other side after completing your planned number of repetitions.

Fit Tip: Don’t clasp your hands behind your head.

3. Ball crunches

4. Leg raises with bent knees

Squeeze your abs as your knees approach your chest and lift your pelvis slightly off the floor. Slowly straighten your legs and bring them back to the floor, but don’t let them rest on the floor. Hold them in this stretched position, count to one, and then bring them back up.

Fit Tip: Don’t lift your head too high or arch your lower back.

Fitness ModelTM “R&R” formula

Rest and recovery are essential for your muscles to heal—metaphorically, you need to give them time to form a “callus” out of the sandpaper.

If you overtrain, you’re cheating yourself and not letting the “wounds” heal, so I can’t stress this enough: please don’t overdo it and rush the process, just give yourself time and follow this program!

The hydrant principle:

My program is the only wrench that can unlock your body’s full potential. It took me 2 1/2 months of working with this program to start seeing results! My body lay dormant for 2 1/2 months and it happened! The floodgates opened and my body began releasing the fat. I challenge you not to give up and know that it’s not about being perfect, it’s about being persistent!

The Dynamite Principal:

You can have a stick of dynamite and tap it with a pencil and nothing happens, you can tap it with a pencil 10 times and nothing happens or you can take a sledgehammer and hit it once and the dynamite stick will explode, so it’s imperative to have a weight too heavy enough to hit your muscles, not with a pencil punch, but with the force of a sledgehammer!

Cardio Core Principles:

When you overtrain cardio, you start eating your muscles, and your appetite gets out of control, you start cravings like 300-pound soccer players! I was there. I left the gym with an appetite so big I would eat spaghetti and anything in sight! You need to train like a fitness model – and fitness models don’t overtrain so we don’t overeat!

Skipping rope:

The following is a recommended routine that will help you get the most out of your jump rope workout while having fun:

Perform a jump rope exercise for 30 seconds to a minute.

Rest for a few seconds or until your body feels re-energized.

Perform the next jump rope exercise for 30 seconds to a minute.

Rest for a few seconds or until your body feels re-energized.

Perform the next jump rope exercise and so on.

For beginners, follow the pattern above for 10 minutes. As you progress, work your way up to 20 to 30 minutes for an intense workout.

For the first few exercises, rotate the rope slowly to warm up. Then gradually increase the pace until you’re moving faster about halfway through your workout. Then gradually slow down your pace until you’re slowly twisting the rope on the last 2-3 exercises to cool off.

Victoria’s Secret models are famous for their slim and toned figures. Over the years, many famous Victoria’s Secret models have released details of their diet and exercise routines, leading to the creation of the Victoria’s Secret Model Diet. This article takes a closer look at the Victoria’s Secret Model Diet, including what it is, how to follow it, and whether it works for weight loss.

Healthline Diet Score: 3.08 out of 5 Diet Review Scorecard Overall Score: 3.08

3.08 weight loss: 3

3 Healthy eating: 4

4 Sustainability: 3.5

3.5 Whole Body Health: 1.5

1.5 Nutritional quality: 4.5

4.5 Evidence-Based: 2 CONCLUSION: The Victoria’s Secret Model Diet encourages the consumption of a variety of healthy foods, but focuses primarily on weight loss and may be too restrictive for some people. Share on Pinterest Nicola Harger/Stocksy United

What is the Victoria’s Secret Model Diet? Unlike other diet plans, the Victoria’s Secret Model Diet has no single guidelines or rules. Instead, there are multiple versions of the diet based on the eating habits and exercise routines interviewed by Victoria’s Secret models to follow. Most variations of the plan involve limiting refined carbohydrates, processed foods, and added sugars while consuming plenty of fruits, vegetables, and healthy fats and a good source of protein at every meal. Some versions also require limiting your daily calorie intake, often to just 1,300 calories per day. Others recommend intermittent fasting, which limits food intake to a specific window of time each day. Exercise is another important part of the plan. Activities such as yoga, hiking, boxing, indoor cycling and Pilates are all highly encouraged. Summary The Victoria’s Secret Model Diet is actually several variations of a diet based on the eating habits and exercise routines of Victoria’s Secret models.

Foods to Eat and Avoid While there are no specific foods to eat and avoid in the Victoria’s Secret Model Diet, there are some basic guidelines that should be followed. Foods to Eat Most Victoria’s Secret models eat a diet high in nutrient-dense whole foods, including fruits, vegetables, whole grains, protein, and healthy fats. Here are some foods that are recommended on the diet: Vegetables: broccoli, cauliflower, tomatoes, asparagus, squash, carrots

Broccoli, cauliflower, tomato, asparagus, pumpkin, carrot Fruit: berries, apples, oranges, peaches, pears, plums

berries, apples, oranges, peaches, pears, plums Proteins: poultry, seafood, lean meats, eggs

Poultry, seafood, lean meats, eggs Whole grains: quinoa, brown rice, oatmeal, couscous

Quinoa, Brown Rice, Oats, Couscous Nuts: Walnuts, Almonds, Pistachios, Cashews, Macadamias

Walnuts, almonds, pistachios, cashews, macadamia nuts Seeds: chia seeds, pumpkin seeds, hemp seeds, flaxseeds

Chia seeds, pumpkin seeds, hemp seeds, flaxseeds Legumes: chickpeas, beans, lentils

Chickpeas, beans, lentils Healthy fats: coconut oil, olive oil, avocados Foods to Avoid Although many Victoria’s Secret models note that they don’t eliminate any foods from their diets entirely, many limit certain types of foods. Typically, the Victoria’s Secret Model Diet involves limiting processed foods, refined grains, sugar and alcohol. More restrictive versions of the diet may also limit high-carb foods, including starchy vegetables and high-sugar fruits. Here are some foods to limit or avoid in your diet: Processed foods: chips, cookies, pretzels, fast food, baked goods, candy

Chips, cookies, pretzels, fast food, baked goods, candy Refined grains: white varieties of pasta, bread, rice and tortillas

white pasta, bread, rice, and tortillas Sugar: table sugar, brown sugar, maple syrup, honey

Table sugar, brown sugar, maple syrup, honey Alcohol: wine, beer, cocktails, spirits

Wine, Beer, Cocktails, Spirits Starchy Vegetables: Sweet potatoes, potatoes, corn, peas

Sweet potatoes, potatoes, corn, peas High-sugar fruits: pineapple, bananas, mangoes, grapes Summary The Victoria’s Secret Model Diet recommends nutrient-dense foods such as fruits, vegetables, whole grains, and legumes. Meanwhile, processed foods, added sugars, refined grains and alcohol should be limited.

Exercise Regular physical activity is an important part of the Victoria’s Secret Model Diet. Most models train around 3-5 times a week, with workouts generally lasting at least an hour. A variety of activities are encouraged including: Strength training

yoga

pilates

boxes

power walking

Jog

pole

Zumba

Swimming You can mix and match your favorite activities to create a customized training routine. There are no specific guidelines for when you should exercise. Instead, it’s best to find a time that works with your schedule and be consistent. Summary Exercise is an important aspect of the Victoria’s Secret Model Diet. While there aren’t any specific guidelines for the type and length of workouts you should do, it’s best to be consistent and find a routine that works for you.

Does it work for weight loss? Although there is no research specific to the Victoria’s Secret Model Diet, studies have found that certain components of the diet may be beneficial for weight loss. For starters, the plan recommends consuming high-quality protein sources, including poultry, seafood, and lean meats, at every meal. Studies show that increasing protein intake can help increase feelings of fullness and improve appetite control (1). The diet also encourages eating plenty of high-fiber fruits and vegetables, both of which have been linked to weight loss (2, 3, 4). Several other foods recommended in the program may also be associated with increased weight loss, including whole grains, nuts, and legumes (5, 6, 7). Regular exercise, which is another essential aspect of the plan, can boost both weight loss and fat loss (8). Some versions of the plan also include intermittent fasting, which has been shown to increase weight loss and reduce body fat (9, 10). Summary Some of the foods recommended in the Victoria’s Secret Model Diet may help increase weight loss. Regular exercise and intermittent fasting can also support weight loss and fat loss.

Benefits The Victoria’s Secret Model Diet encourages the consumption of a variety of healthy, whole foods that are rich in nutrients. It also restricts processed foods, which are linked to chronic conditions like heart disease, type 2 diabetes, cancer, and depression (11). Foods high in added sugars are also restricted as part of the diet. Eating extra sugar can contribute to many health problems, including type 2 diabetes, obesity, liver problems, and heart disease (12). In addition, the plan places a strong emphasis on exercise. Along with weight loss, regular physical activity can help extend your life and protect you from disease (13). Because the diet offers general guidelines rather than strict rules or regulations, it may also appeal to those who prefer a diet that offers more flexibility. Summary The Victoria’s Secret Model Diet offers more flexibility than many other diet plans. It also encourages exercise, limits processed foods, and limits added sugar, all of which can benefit health.

Potential Disadvantages One of the biggest disadvantages of the Victoria’s Secret Model Diet is that there are no consistent rules or recommendations to follow. In fact, a variety of websites offer conflicting guidelines about what foods are allowed and what your exercise routine should look like. Because of this, the diet can be particularly difficult for those who prefer a more structured program. It’s also important to remember that individual nutritional needs can vary quite a bit depending on factors like age, gender, height, weight, and activity level. Some versions of the diet also limit calorie intake to just 1,300 calories per day, which isn’t enough for most people. This could cause a range of side effects, including hunger, fatigue, nausea, and constipation (14). Additionally, the diet appears to prioritize weight loss rather than supporting overall health. It encourages dieters to try to look like Victoria’s Secret models, which isn’t a realistic, achievable, or healthy goal for most people. Instead, focusing on improving your health by making changes to your diet and lifestyle could foster a positive relationship with food and your body. Summary The Victoria’s Secret Model Diet has no specific guidelines or rules that must be followed. It focuses on weight loss rather than overall health and does not take into account individual differences in dietary needs.

Victoria’s Secret training program

Victoria’s Secret Angels and supermodels are known for their killer bodies, but also for their rigorous supermodel training and diet plans.

Her famous workout hashtag #TrainLikeAnAngel might as well be #TrainLikeAnAthlete.

I mean just look at Sara Sampaio, Taylor Hill or Romee Strijd!

Yes, these girls are clearly blessed with amazing genes, but they also work incredibly hard to stay in shape all year round.

I recently updated my Victoria’s Secret Diet blog post, giving you the latest on how the VS Angles are eating throughout the year to stay in tip-top shape.

And since you guys seem to love it and want to know how to get a model body, I decided to give you more details about Victoria’s Secret model workout routines that popular VS models followed to prepare for the VS show .

(There are hints that the infamous VS show could be returning in a different format, and while I’m disappointed that the runway show is no more, I’m very excited to hear the news!)

I did a lot of research to learn exactly how the VS Angels stay in shape. And I tested a lot on myself to see what works and what doesn’t.

In this post, I have covered the examples of Victoria’s Secret model training programs and the most frequently asked questions about their model training program.

So, let’s get started right away!

HOW OFTEN DO MODELS WORK?

This varies depending on the model and the work to be done.

Most Victoria Secret models work out almost every day (once a day).

But before the Victoria Secret fashion show, some of the girls (Barbara Palvin and Kasey Merritt) work out twice a day. Talk about devotion!

Other models like Candice Swanepoel train only 3 times a week and every day for 2 weeks before the Victoria’s Secret fashion show.

If you were to stick to the Victoria’s Secret workout schedule, I would recommend working out 6 times a week and taking a rest day.

I know that exercising 6 times a week might seem like a lot, especially if you’re a fitness newbie.

Therefore, you should work your way up to this regime.

Start with 3-4 workouts per week and then gradually increase the number of workouts you do.

And if you need a bit of fitness inspo, check out this workout video by Candice. Loot Targets!

RELATED: VICTORIA SECRET DIET REVEALED [WHICH MODELS TO EAT ALL YEAR ROUND TO STAY SLIM]

HOW LONG ARE THE VS MODELS TRAINING SESSIONS?

This too can vary. When they’re doing their regular workout and not preparing for a super important event, they’re typically doing an hour-long fitness workout.

When traveling or just having a really busy day, these girls do a quick 20 minute workout in the hotel room/at home.

Here’s a snippet of Sara Sampaio’s travel workout routine.

But when preparing for something really important like the VS show, their sessions can last more than 2 hours.

WHAT ARE VICTORIA’S SECRET ANGELS’ FAVORITE EXERCISES?

The Victoria’s Secret Workout involves a combination of:

continuous operation

To go biking

walking/hiking

Skipping rope

dance cardio

yoga

pilates

Reformer Pilates

Boxing (very popular with the models!)

kickboxing

Ballet / Barre

Circuit training with: Lighter weights Resistance bands Ankle weights Stability balls Sliders

DO VICTORIA SECRET MODELS LIFT WEIGHTS?

Many models actually avoid heavy lifting (nothing heavier than 5-10 pounds – about 2-5 kilograms) to avoid unwanted bulk, but there are models that do heavy lifting as well.

Keep in mind that most VS models are mostly an ectomorph (or ecto-meso combo) body type, which means they will actually have trouble gaining and maintaining muscle.

I’ve talked about how 2 out of 3 female body types can get bulky (particularly from lifting heavy weights), and ectomorphs are the least likely to do so.

RELATED: FIND OUT YOUR BODY TYPE IN 2 MINUTES BY TAKE THIS FREE QUIZ

Those who do the heavy lifting (Taylor Hill, Jasmine Tookes, and Josephine Skriver) combine heavy lifting with lighter exercises.

Check out this awesome bodyweight workout for arms and butt by Jasmine and Josephine (these two really are the cutest!).

HOW OFTEN DO VS MODELS DO CARDIO?

Leaner bodies require endurance training, so the models complete a combination of running, boxing, jumping, dance cardio and light spinning classes.

Some VS models and angels, like Candice, usually do cardio (2-3 sessions) a few times a week.

But others, like Bella Hadid or Romee Strijd, do cardio 5-6 times a week.

I’ve put together a snippet of some of the cardio/high-intensity exercises the models did in the months leading up to the Victoria’s Secret Fashion Show.

Watch the video below to see the exercises!

 

THE MOST POPULAR GYMS WHERE VS MODELS TRAIN

If you live in NYC, you might meet one of the VS Models and Angels if you visit any of the gyms listed below.

1. Model fit

A very popular place where Victoria’s Secret models work up a sweat.

This gym has classes focused on getting lean and toned with very high reps, super light weights, resistance bands, sliders, incline boards, ankle weights, and different workout styles.

2. Dog pound

This is an exclusive Manhattan-based gym where many celebrities train, including Victoria’s Secret models.

Unlike other gyms, you can’t just pay for a membership and use the open gym or classes.

Sessions are individual sessions ONLY and you train with a PT. These personalized sessions typically start between $200 and $500 per hour (depending on the trainer you choose).

3. Gotham Gym

This is her favorite boxing spot, where you can often bump into Gigi Hadid blowing off some steam, or pop stars like Dua Lipa.

Check out her Instagram for boxing videos including this badass session with Gigi Hadid kicking butt.

Now that we’ve covered your FAQs on VS Workouts and their favorite gyms, it’s time to cover their exact workout plans.

VICTORIA SECRET MODEL TRAINING PROGRAMS

1. VS MODEL ARM TRAINING

Victoria’s Secret models do a variety of different arm workouts to help them get toned.

One of her absolute favorite arm workouts seems to be boxing!

It’s a great way to burn lots of calories and tone your upper body without making it fatter. It’s great for abs too!

In addition to boxing, the models use TRX, dumbbells, resistance bands, balls, and bodyweight exercises for upper body workouts.

Check out the video below of some arm exercises the models have been doing over the past few months to get in shape for the Victoria’s Secret Fashion Show!

HOW TO CREATE YOUR OWN ARM WORKOUT CIRCUIT

The models are lighter weight/higher reps, so keep your reps high.

Pick 6 upper body exercises (either from my list below or the models’ video above).

Do them for 12-15 reps or 45-60 seconds with minimal rest.

I have created a training video in which I do the exercises listed below.

WATCH VICTORIA’S SECRET ARM WORKOUT VIDEO

Note: If you don’t have ankle weights to hold, use 1kg dumbbells or household items like cans, or perform without weights.

2. VICTORIA SECRET MODELS LEG WORKOUT

Most Victoria’s Secret models absolutely love working out their legs and butt!

I’ve put together a montage of the leg and butt exercises that VS Angels and models have done in the past to get in shape for the show.

You can check out the video below – I promise it will motivate you to exercise!

HOW TO CREATE YOUR OWN VS LEGS WORKOUT CIRCUIT

The models are lighter weight/higher reps, so keep your reps high or do them for time.

Many of the models also use ankle weights, sliders, and a resistance band for their workouts.

Choose 6 lower body exercises (either from my list below or the models video above)

Do them for 12-15 reps or 45-60 seconds with minimal rest.

I have created a training video in which I do the exercises listed below.

WATCH VICTORIA’S SECRET LEG WORKOUT VIDEO

3. VS ANGELS AB TRAINING

It’s no secret that Victoria’s Secret models have AMAZING abs. And they work hard for you!

Having a flat tummy and abs comes from a combination of really good nutrition (abs are made in the kitchen) and a combination of cardio, total body workouts, and targeted ab work.

RELATED: CARDIO FOR SLIMMER LEGS

Since diet is super important, I discussed the Victoria’s Secret diet plan in my blog post here.

You can’t get abs if you’re on a crappy diet.

Here are some of the workouts VS models use to get flat tummy and toned abs (see video below!).

 

HOW TO CREATE YOUR OWN CIRCUIT

Pick 6 ab exercises (either from my list below or the models video above)

Do them for 12-15 reps or 45-60 seconds with minimal rest.

Or you can incorporate some of these ab exercises into a cardio or total body circuit 🙂

I made a workout video of me doing the exercises listed below (which you can check out at the bottom of this blog post).

WATCH THE WORKOUT VIDEO

If you enjoy this type of workout, check out my other workout videos here.

START WITH MY 3-STEP PROGRAM FOR SLIMMING LEGS

As you probably know, Victoria’s Secret Angels & Models are all very slim but also super toned.

Achieving that desired lean but toned look requires special training.

After a lot of research and experimentation, I figured out what is the best way to get that sleek and toned look.

The key is to combine cardio (steady-state and low-intensity cardio) with a lighter type of resistance training (light weight + high reps).

If you enjoy this type of exercise AND you need a nutrition plan tailored to your body type, check out my 3 Steps to Lean Legs program to help you get lean and toned legs.

It combines cardio and resistance training, similar to what Victoria’s Secret models do.

It also has a full 8-week meal plan so you can be sure you’re eating healthy while you train.

And I have three different versions of the program, one for each body type. This way you can be sure that you are getting the best possible results 🙂

3 STEPS TO THE LEAN LEGS PROGRAM BEFORE & AFTER

“I worked out with a personal trainer three times a week and when I was traveling I did Kayla Itsines’ SWEAT program.

However, my hamstrings continued to be an issue even though I trained like a machine (in fact I started measuring them and the more SWEAT I did the bigger they got).

With [Rachael’s] program, I started seeing the results almost immediately. I measured my thighs, butt and muffin top and lost inches after the first week!

Read Jeanne-Mare’s full review of the program here

@audprater

Here is my 6 month transformation <3 I never thought I could loosen up my muscles!! I have never felt happier and more confident with my body! Forever grateful for you and your program! @AlexBGamez This is just my 5 week progress, I've been too eager to share the results with you. After years of trying other programs and even competing in fitness, I've never seen my legs look so slim! I can't wait to see my progress at the end of 8 weeks and again at the end of 16 weeks post Round 2! Thank you and your nice team. I am beyond grateful! Dear Rachel xx TIED TOGETHER: ROMEE STRIJDS WORKOUT AND NUTRITION PLAN BARBARA PALVINS WORKOUT AND NUTRITION PLAN ADRIANA LIMA'S WORKOUT & NUTRITION PLAN GIGI HADIDS WORKOUT AND NUTRITION PLAN Related posts: Rachael is an Australian-born Certified Personal Trainer and Nutritionist with a Bachelor's degree in Science. After years of struggling to find an exercise and nutrition program tailored for women who want a lean and toned body without bulk, she developed her Lean Legs Program. This program is tailored to every body type and focuses on helping women achieve toned but feminine bodies without bulking up. Their mission is to empower women and help them stay in shape in a healthy and balanced way. Keywords: model training and nutrition

If you want a model body, start by figuring out what type of modeling you want to do so you can adjust your nutrition and fitness goals. Once you determine that, create an exercise plan that includes workouts 5 days a week. You also need to adjust your diet to get model results. Learn to count calories, identify healthy foods, and create a weekly meal plan that will help you stay on track. Remember that model bodies are not the norm! Her natural figure is beautiful and unless you really want to work as a model, you don’t have to abide by the strict standards of this industry.

The content of this article is not a substitute for professional medical advice, examination, diagnosis, or treatment. You should always consult your doctor or other qualified healthcare professional before starting, changing or stopping any medical treatment.

This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in Kidney Transplants and Counseling Patients for Weight Loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. This article has been viewed 109,475 times.

Article overview

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To eat like a model, start by breaking bad habits like skipping meals and eating when you’re not really hungry. Then focus on healthy choices, like substituting water for soda or juice. Do you need a taste explosion? Add lemon or lime to your water! Cut out processed foods and eat lots of fruits and vegetables. Choose complex carbohydrates, like brown rice or whole wheat pasta. Finally, make sure you’re getting enough protein to keep you feeling full and energized. To learn more from our nutritionist co-author, e.g. B. how to track your meals and count calories, keep reading the article!

And whether it’s boxing, jiu-jitsu, high-intensity interval training, Pilates, bodyweight or resistance training, the workouts these models swear by to get in Victoria’s Secret show-ready shape are no joke. Which makes perfect sense because in a matter of months these glamazons will be wearing nothing but lingerie on the world’s most-watched runway, there’s literally nowhere to hide.

But in good news for us regular folks, the VS models all turn to different workouts based on what works for their bodies, with many claiming that the workouts they do are the ones they like. A claim that’s surprisingly plausible – workouts aren’t “work” if they’re actually fun.

Want to take a cue from the VS models to help you achieve your own spring training goals? Read on for the workouts that current Victoria’s Secret models and former alumni swear by.

Josephine Skriver and Jasmine Tookes love working out so much that they started a fitness Instagram account @joja together, featuring videos and pictures of the strength training they both love. Speaking to Stylecaster, Skriver said her favorite moves are “bodyweight and light weight.”

Blonde bombshell Elsa Hosk loves to box and also throws in a barre or pilates session or two. She tells Marie Claire US, “I love boxing and try to vary it as much as possible. Boxing kinda gets you toned, so it’s really good to mix that with barre, pilates, or something that will stretch you out and make you longer. I’m not the type of person who likes going to the gym that much. I like to alternate as much as possible, otherwise I get bored.”

Another VS Angel who swears by boxing is Adriana Lima, who posts tons of boxing pictures on her Instagram account and is often photographed in the boxing ring.

Brazilian model Alessandra Ambrosio, who retired from the Victoria’s Secret runway this year, told Harper’s Bazaar that she attributes her pounding body to Tracy Anderson’s method dance cardio classes. “I like doing different classes and lately I’ve been doing the Tracy Anderson Method because it’s fun and feels more like a dance class than a workout. But at the same time, it’s a great exercise because it targets all muscle groups.”

Martha Hunt is a fan of mixing her workouts between barre, Pilates, and strength training, telling Byrdie, “I like to mix up my workouts because I think it’s really important to diversify to get good results achieve. So I do a mix of barre class mixed with pilates and also strength training with my trainer. I like to mix lengthening with tightening, it’s the perfect combination I think.”

Kiwi model Georgia Fowler’s weekly workout routine is no joke. Speaking to Vogue, the model said: “I generally work out five to six times a week, ideally. I will do a Pilates class, two strength training sessions, one HIIT (High Intensity Interval Training) session, and one boxing, cycling, or cardio session. I think the most important thing is to listen to what your body can handle and mix it up to keep it exciting.”

Russian-born stunner Irina Shayk likes boxing and jiu juitsu, and shares with People that she “works out a lot. I do boxing, I do a little bit of jiu-jitsu, which I’m obsessed with.”

Puerto Rican model Joan Small’s sport of choice is boxing, but not just regular boxing, particularly muay thai kickboxing, a workout that’s not for the faint of heart.

29-year-old South African mother-of-two Candice Swanepoel said she turned to yoga to stay in shape after the birth of her first child, telling The Cut, “I did my own brand of yoga. It’s not traditional yoga, but I put on some music and mix in some Pilates and squat resistance stuff I’ve learned over the years. It’s quiet: I can meditate through it and get some flow with some music. It’s a little ritual for me. I do it every time I’m feeling overwhelmed and stressed – I try to do it at least twice a week.”

“I trained with my trainer Justin Gelbland,” Portuguese model Sara Sampaio told Byrdie. “And I also did Pilates at Flex Studios in NY. I’ll also be doing a lot of resistance training for some cardio and butt work with ankle weights.”

Australian model Victoria Lee is training with Lean Bean fitness trainer Lizzy Bland when she’s back in Australia doing bodyweight and strength training, including using ankle weights, Lee’s trainer Bland Marie Claire said earlier this year. And when Lee is in the US, she does the legendary trampoline workout at Body by Simone.

Like fellow VS Angels Jasmine Tookes and Josephine Skriver, Romee Strijd loves resistance and bodyweight training. And just like Tookes and Skriver, Strijd shares her workouts with the world, not on Instagram but on her own YouTube channel. Tune in to see Strijd showing you exactly how to train like a VS Angel.

To stay in shape ready for the Victoria’s Secret show, Taylor Hill enlists the services of personal trainer Lauren Duhamel, who Hill told Harper’s Bazaar “specializes in building long, lean muscles by… She does a lot of muscle isolation exercises that involve slow, controlled movements for specific areas of your body you want to target—think ankle weights, resistance bands, and Pilates-inspired floor work.

For Stella Maxwell, yoga is her fitness goal, which she told Harper’s Bazaar is a “really good workout for anyone.” The model added that mixing yoga styles is fun, saying: “The level of hardness can vary. But you have control over it. If you don’t want to do Bikram, it might be a good idea to do regular room temperature yoga. Yoga Flow is kind of fun because there is music. I just find it a very enjoyable hour of life rather than something tough like a workout.

A great leg workout revolves around strength-building exercises that tone your entire leg, from calf to thigh. It also increases your heart rate enough to facilitate fat burning even after the actual workout is complete.

Leg workouts can do more than just tone your legs and help with fat loss. You can also increase your core strength, improve posture and balance, and significantly improve metabolism, allowing you to burn fat throughout the day and not just during exercise.

It’s far more than what people normally expect when training leg muscles. let’s explore

Leg workout model

Model leg workout tones your thighs, calves, and glutes. The primary exercises that will help you achieve this are lunges and squats. These two exercises are the foundation of strong, toned legs and will be a crucial part of your leg routine.

Lunges and squats are basic leg exercises you can do anywhere. While simple, they are still an essential part of any model leg workout.

The trick with these workouts is making sure you incorporate other exercises into your routine. Between your leg exercises, let other parts of your body work while you wait for your legs to recover. By doing this, you engage additional muscles, keep your heart rate elevated because you don’t just remain static between movements, and encourage maximum fat burning in your body.

By moving from one exercise to the next without resting, you maintain an elevated heart rate and get the optimal physiological effect of your workout.

For example, if you do a circuit of 6 different exercises and switch from one to the next without rest, your heart will beat faster. At the same time you tighten your muscles to perfection.

Changing your diet is important if you want to get a six pack. Certain foods can boost metabolism, burn fat, and make you feel full between meals. Meanwhile, others contribute little more than extra calories and sugar, increasing your risk of weight gain and excess body fat. This article examines the best diet for getting ripped abs, including the foods to eat and avoid to maximize your results. Share on Pinterest

How to Eat for Toned Abs Surprisingly, your kitchen is a great place to start building abs. It’s important to fill your diet with plenty of nutritious, whole foods, such as fruits, vegetables, whole grains, healthy fats, and high-protein products. Not only are these foods rich in micronutrients and antioxidants, but they are also low in calories. Thus, they can support weight loss and increase fat burning. Additionally, they provide fiber, protein, and healthy fats, all of which play a pivotal role in improving body composition (1, 2, 3). However, it is important to focus on overall fat loss and not on a spot reduction in a specific area of ​​your body, such as your hips. B. your abdomen, is targeted for weight loss or fat burning. Despite the popularity of this technique in the fitness industry, studies show that point reduction is generally ineffective (4, 5). Also, remember that diet isn’t the only factor when it comes to getting more defined abs. In fact, regular physical activity is just as important to burn calories and tone your muscles. Summary A diet for abs should include lots of whole foods that are high in fiber, protein, and healthy fats. It’s also important to focus on overall fat loss rather than spot reduction and to combine your diet with regular physical activity.

Foods to Eat Aside from hitting the gym, choosing the right foods can help you get abs faster. Here are some of the best foods for an abs diet. Fruits and Vegetables Fruits and vegetables are very nutrient dense, meaning they are low in calories but high in antioxidants, fiber, and an assortment of vitamins and minerals (6). They can also boost weight loss and fat burning, making them a must-have for any ab diet. According to a review of 10 studies, eating at least 4 servings of vegetables per day was associated with a lower risk of weight gain and smaller waist circumference in women (7). Another study of 26,340 people showed that eating more fruits and vegetables was associated with lower body weight and less overall body fat, while more fruit consumption was linked with less belly fat ( 8Trusted Source ). Whole Grains Whole grains like oats, barley, buckwheat, and quinoa can be great additions to your diet if you’re looking to build abs. Not only are whole grains high in fiber, which can improve weight loss, digestion, and blood sugar levels, but they’re also a good source of vitamins, minerals, and antioxidants (9, 10). Some research suggests that eating whole grains can reduce appetite and affect your body’s energy expenditure, both of which can affect body composition (11). A small, 12-week study of 50 people also found that swapping refined wheat bread for whole wheat bread resulted in a significant reduction in belly fat ( 12Trusted Source ). Nuts and Seeds Nuts and seeds provide the perfect balance of fiber, protein, and healthy fats, all of which can be incredibly beneficial for building abs. In a 6-week study of 48 people, eating 1.5 ounces (43 grams) of almonds per day led to a significant reduction in belly fat ( 13Trusted Source ). Another study of 26 people showed that consuming 1.2 ounces (35 grams) of chia flour daily for 12 weeks reduced body weight and waist circumference ( 14Trusted Source ). Pistachios, walnuts, almonds, pecans, and Brazil nuts are great nuts to include in your diet alongside seeds like chia, flax, pumpkin, and hemp. Oily fish Oily fish like salmon, mackerel, tuna, and sardines are packed with omega-3 fatty acids, which play key roles in heart health, brain function, inflammation, and weight control (15, 16, 17). Not only can eating fish help you shed belly fat, but it may also help prevent Rick factors for heart disease, such as: B. high triglyceride levels to reduce. A study of 2,874 adults found that those who ate fatty fish regularly tended to have less belly fat and lower triglyceride levels. Similarly, eating lean fish was associated with lower waist circumference and triglyceride levels in women (18). In addition, fish is rich in protein, which can promote abdominal muscles. Research suggests that higher protein intake is associated with less belly fat and may help reduce appetite and increase weight loss (2, 19, 20). Legumes Legumes are a family of plants that includes lentils, beans, peas and peanuts. They’re typically a great source of essential nutrients like protein, fiber, B vitamins, iron, copper, magnesium, and zinc (21). In particular, eating more protein has been linked to improvements in body composition and a reduction in belly fat (19, 20, 22). Meanwhile, increased fiber intake is linked to weight loss and decreased belly fat (23, 24). Tea Green tea has been studied for its potential to boost weight loss and fat burning. This is largely due to the presence of catechins like epigallocatechin gallate (EGCG), a compound shown to increase the number of calories burned throughout the day (25). A review of six studies found that regular consumption of green tea led to a decrease in abdominal fat, weight, and waist size ( 26Trusted Source ). Black tea is also rich in flavonoid compounds that can stimulate weight loss. A 3-month study of 111 people found that drinking 3 cups (710 mL) of black tea daily resulted in a 1.9 cm (3/4 inch) reduction in waist circumference and a weight loss of 0.6 kg (1, 4 pounds) led (27 ). Other types of tea such as white, oolong, and herbal teas may also be beneficial. In fact, a study of 6,432 people found that tea drinkers tend to have lower body weight and waist measurements than non-tea drinkers ( 28Trusted Source ). Summary Fruits, vegetables, whole grains, nuts, seeds, oily fish, legumes, and tea are all nutritious additions to a diet that builds abs.

Foods to Avoid Aside from adding healthy, tummy-building foods to your diet, there are some that you should avoid that may harm your waistline or your overall health. Here are a few things to limit or cut out altogether if you want to get abs. Sugar-Sweetened Drinks Sugary drinks like soda, sports drinks, and juices can increase body fat and delay progress in building abs. These drinks are not only high in calories but also full of sugar. Studies show that drinking sugar-sweetened beverages may be associated with a higher risk of belly fat and weight gain (29, 30, 31). Also, a study of 31 people found that drinking sugar-sweetened beverages for 10 weeks reduced both fat burning and metabolism compared to not drinking ( 32Trusted Source ). Fried Foods Fried foods like french fries, chicken strips, and mozzarella sticks are not only high in calories, but also high in trans fats. Trans fats are made through hydrogenation, a process that allows oils to remain solid at room temperature (33). Not only are trans fats linked to a higher risk of heart disease, but animal studies have found that they may contribute to weight gain and increased body fat (34, 35). In fact, a six-year study in monkeys found that a diet high in trans fats led to weight gain and increased belly fat — even without excess calories (36). Alcohol In moderation, an alcoholic drink can be enjoyed here and there as part of a healthy, belly-building diet. However, excessive drinking can harm both your health and your waistline. For example, one study of over 8,600 people found that greater alcohol consumption was associated with a larger waist size (37). Another study of 11,289 people showed that those who drank more alcohol on each outing were more likely to have excess belly fat than those who drank fewer than 2 drinks per occasion ( 38Trusted Source ). Sugary Snacks Sugary snacks like cookies, cakes, and candy should be kept to a minimum if you’re looking to reduce belly fat and define abs. Many of these foods are high in calories and contain sugar in the form of fructose. One study showed that teens who consumed the highest amounts of fructose per day tended to have more belly fat and about 5.7 pounds (2.6 kg) more fat mass than those who consumed the lowest amounts (32, 39). Also, research suggests that fructose may increase hunger and appetite more than regular sugar, which could potentially lead to weight gain ( 40Trusted Source ). Refined Grains Refined grains such as white rice, bread and pasta have been stripped of many nutrients during processing to extend shelf life and improve texture. Compared to their whole grain counterparts, refined grains are typically lower in fiber and several important vitamins and minerals. Studies show that swapping out refined grains for whole grains can help support weight loss and reduce body fat. A study of 2,834 people found that eating more whole grains was linked to less belly fat, while eating refined grains was linked to increased belly fat ( 41Trusted Source ). Summary Limiting your intake of sugar-sweetened beverages, fried foods, alcohol, sugary snacks, and refined grains can help reduce belly fat to help you get abs.

Exercise for the Abs Exercise is just as important as diet when it comes to building muscle and defining your abs. Cardio or aerobic exercise involves raising your heart rate through activities such as jogging, biking, boxing, or swimming. Adding cardio to your routine can help burn calories and increase overall weight loss so you get abs faster (42, 43). You may also want to consider upgrading your routine with resistance training, a form of physical activity that focuses on building strength and endurance. According to one review, strength training could help increase lean body weight, reduce fat mass, and boost metabolism by 7% in just 10 weeks (44). Resistance training typically involves lifting weights or bodyweight exercises like push-ups, squats, and lunges. Core strengthening exercises can also help you get abs. These include crunches, planks, mountain climbers, and sit-ups. High-intensity interval training (HIIT) is another regime that alternates between intense bursts of physical activity and brief periods of recovery. Studies show that HIIT can reduce abdominal fat and overall body fat more than other types of exercise, making it a good addition to your weight-loss routine (45, 46). Summary Cardio, resistance training, and HIIT can increase fat loss and build muscle to lead you to strong, defined abs.

You don’t have to be a fitness model or a pro to look like one. All it takes is a wide variety of nutrient-dense foods combined with regular exercise for a beach-ready body.

Eating right to get the body you want doesn’t have to be complicated. Fitness pros don’t eat anything fancy or magical to achieve a lean physique. Below is a basic list of common healthy foods and diet tips to keep you at the beach all year round.

truth about fat loss Ask The Fat Loss Guru is a series of questions and answers with fat loss expert Tom Venuto. Tom is a natural bodybuilder, Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT). I learned so much from Tom through his e-book Burn the Fat, Feed the Muscle. No hype, no gimmicks – Tom shoots straight from the hip and tells you all about fat loss.

QUESTION: “Tom, on your website www.burnthefat.com you wrote, ‘Who better to model than bodybuilders and fitness competitors? No athlete in the world gets lean as fast as bodybuilders and fitness competitors. The transformations they go through 12 weeks before the competition would blow your mind! Only ultra-endurance athletes come close in terms of low body fat, but endurance athletes like triathletes and marathoners often get lean by shedding all their muscle. Some of them are skin and bones.”

“There seems to be a contradiction, unless I’m missing something. Why do bodybuilders and fitness competitors have to go through a 12-week “transformation” before every competition instead of staying “lean and mean” all the time? If they practice the secrets revealed in your book, they should stay in shape all the time instead of having to work to lose fat before every competition, right?”

ANSWER: There’s a logical explanation for why bodybuilders and other athletes (fitness and shape competitors) don’t stay fully muscular all year round, and that’s exactly why they can get so muscular on contest day… They can Peak doesn’t last forever or it’s not a “peak”, right? What is the definition of a peak? It’s a high point surrounded by two lower points, isn’t it?

Therefore, any form that you can stay in all year round is NOT your “peak condition”.

The intelligent approach to nutrition and training (which almost all bodybuilders and fitness/shape competitors use) is to train and diet seasonally or cycle and build to a peak and then move on to a maintenance or growth phase.

I’m NOT talking about bulking up and getting fat and out of shape every year and then losing it all every year. What I am talking about is going from good form to great (peak) form and then coming back to good form…. but never “out of shape”. Makes a lot of sense right?

Here’s an example: I have no intention of walking around with 4% body fat 365 days a year like the photo on my website shows me. Off-season, when I’m not competing, my body fat percentage is typically between 8-10%. Mind you, that’s very lean and still in the single digits body fat percentage.

I don’t stray too far from competitive form, but I don’t maintain competitive form all the time. It takes me about 12-14 weeks to gradually drop my body fat percentage from 9.5% to 3.5% to 4.0% to reach “peak” for competition without losing lean body mass…with the same techniques I reveal in my e-book.

Maintaining 4% body fat would be almost impossible, and even if I could, why would I want to? In the few weeks leading up to the competition I am so exhausted, torn and even “torn” in the face that complete strangers come up to me and offer to feed me.

Okay, I’m just kidding about this, but let’s just say “being torn to pieces” is not a desirable state to maintain because it takes such tremendous effort to stay there. It’s probably not even healthy to force yourself to keep body fat extremely low. If you’re not a natural “ectomorph” (skinny body type with fast metabolism), your body will fight you. In addition, anabolic hormones can drop and sometimes your immune system is affected as well. It’s just not “normal” to walk around with literally no subcutaneous body fat all the time.

Instead of trying to maintain the peak, I’ll back down to a less demanding off-season program and avoid crawling past 9.9% body fat. I’ve stayed leaner for a few years – about 6-7% (which takes effort), especially when I knew I was going to be photographed, but I don’t let my body fat percentage go above 10%.

This practice is not just limited to bodybuilders. Athletes in all sports use periodization to get in top shape for competition. Is a professional soccer player in the same condition in March/April as in August/September? No chance. Many appear fat and out of shape (relatively speaking) for training camp, others just need some polishing up, but none are in top shape…that’s why they have training camp!!!

There’s another reason you wouldn’t want to maintain a “ripped to shreds” physique all year round – you’d have to be dieting (restricted calories) all the time. And that’s one of the reasons 95% of people can’t lose and maintain their weight – they’re CHRONIC dieters…always on some kind of diet. do you know someone like that

You cannot stay on restricted low calories indefinitely. Sooner or later your metabolism will slow down and you’ll reach a plateau as your body adjusts to chronically reduced food intake. But if you’re on a fat loss diet and you’re pushing incredibly hard for 3 months, then backing off for a while and eating a little more (eating healthy, not “sweating it out”), your metabolism will kick in again. In a few weeks or months, you can return to another phase of fat loss and achieve an even lower body fat percentage, eventually reaching the point where you reach your lifetime “happy maintenance level” – a level that is healthy and realistic – and also visually appealing.

Bodybuilders have discovered a fat loss method so effective that they have complete control over their body composition. You’ve mastered that area of ​​your life and you’ll never have to worry about it again. If you ever “slip” and fall off the wagon like all people sometimes do… no problem! They know how to get back in shape quickly.

Bodybuilders have the tools and knowledge to maintain a low body fat percentage year-round (e.g. 9% for men or about 15% for women) and then a temporary “peak” of extremely low body fat at their whim to achieve the purpose of the competition. Perhaps most importantly, they have the strength and control to slowly return from peak form to maintenance status, rather than bloat and yo-yo like most conventional dieters!

What if you had the power to stay slim all year round and then get super slim in the summer when you were vacationing in the Caribbean or when your wedding date was coming up? Wouldn’t you like to be in control of your body like that? Isn’t that the same thing bodybuilders and fitness/shape competitors do, only on a more practical, real level?

So, even if you don’t have any competitive aspirations, don’t you agree that there’s something of value that anyone can learn from physical athletes? Don’t model yourself after the vast crowd of losers who gobble diet pills, buy workout tricks, and suffer like automatons from starvation diets just to gain back everything they’ve lost! Instead, learn from the world’s leanest athletes – natural bodybuilders and fitness contenders…

These physique athletes get as muscular as they want to be, exactly when they want, simply by cycling their diet between pre-competition “cutting” programs and off-season “maintenance” or “muscle-growth” programs manipulate. Even if you never feel like competing, try this seasonal “peak” approach for yourself and you’ll see that it can work for you just as well as it does for elite bodybuilders.

If you’re interested in learning even more bodybuilder and fitness model secrets, visit the Burn The Fat website at:

www.BurnTheFat.com

In preparation for the 2018 Victoria’s Secret Fashion Show, according to nutritionist Dr. Charles Passler Proteins, healthy fats and low-carb vegetables.

Three to five days before the show, the models cut carbs completely to eliminate gas.

Go-to foods include avocados, pecans, eggs, and protein shakes.

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It’s no secret that a lot of preparation goes into the Victoria’s Secret Fashion Show, especially if you’re a model about to walk the runway. In addition to exercising, Victoria’s Secret models follow a strict diet plan leading up to the show. dr Charles Passler, a nutritionist known for working with models such as Bella Hadid and Adriana Lima, gave INSIDER a pre-show insight into what the models fuel their bodies.

Carbohydrates play a big part in making the models show-ready

Carbs might seem like a complete diet no-no, but Passler told INSIDER, “They fuel the muscles so they can exercise and feel strong.”

The models eat most of their carbs, which typically come in the form of vegetables or a protein shake, before and after a workout. Passler said the models would choose vegetables as their carbohydrate of choice because they don’t spike blood sugar like other high-glycemic carbohydrates.

Carbs might seem like a complete diet no-no, but when the models start preparing for the show, carbs actually play an important role, Passler told INSIDER. “They fuel the muscles so they can exercise and feel strong.” Brooke Lark/Unsplash

White bread, for example, has a high glycemic index and can quickly spike a person’s blood sugar, which in turn causes energy fluctuations, according to the Harvard School of Public Health. Instead of bread, the models will reach for green beans, zucchini, lettuce and eggplant to keep energy levels steady, Passler said.

It is important for the models to maintain this level of energy so that they can exercise at as much intensity as possible and build the long and lean physique that you see on the runway.

Passler recommended intermittent fasting to keep the models looking slim

In addition to properly fueling their workouts, the models also engage in intermittent fasting, Passler said. According to the Cleveland Clinic, intermittent fasting involves limiting your calorie intake for short periods of time. For example, a person can eat two meals three days a week that add up to only 500 calories, but then eat regularly and not count calories on non-fasting days. Another method is to eat the same way every day but limit eating to a certain number of hours a day, such as every day. B. from 7 a.m. to 6 p.m.

READ ALSO: The Most Iconic Look At Any Victoria’s Secret Fashion Show

Passler said intermittent fasting is helpful because “the more time is spent not eating, the more the body goes into fat-burning mode,” which is ideal for the goals of the Victoria’s Secret models.

Snacks are taboo, while large, balanced meals are preferred

Another way to keep blood sugar levels steady and maintain energy is to eat little to no snacks. “Every time you eat, it gives the body an opportunity to have high blood sugar, so I’m a fan of two larger meals during [show prep],” Passler said.

READ ALSO: Victoria’s Secret Angel Lily Aldridge’s beauty routine includes a sheet mask for her baby bump

Instead of eating snacks, Passler lets models eat breakfast, lunch, and dinner that contain balanced macronutrients, or the nutrients we need to eat in large amounts for optimal health, according to the Mayo Clinic. Passler said every meal should have an adequate amount of protein, carbohydrates, and healthy fats.

Each meal should include plenty of protein, carbs, and healthy fats like avocados or nuts, Passler explained. iStock/Getty Images

For breakfast, a Victoria’s Secret model can have eggs with avocado and a vegetable of her choice, and for lunch, a green salad with avocado, pecans, olive oil, and proteins like fish or chicken is a must, Passler said. For models who don’t eat meat, Passler says plant-based protein shakes and legumes are a great way to get the protein they need to build muscle and tone up for the show.

Dinner is something similar to lunch and contains all of the macronutrients mentioned above, and that probably goes without saying, but the models don’t enjoy dessert during show prep.

Plenty of sleep and hydration complement the models’ diet plans

However, food isn’t the only thing to consider when developing an effective eating plan. Passler emphasizes sleep and water when working with the models. “Without adequate sleep, you don’t recover from your day and you can’t be as aggressive [in training] as you want to be the next day,” he said. He recommended seven to eight hours of sleep a night by 10 p.m. and 6 a.m

Finally, the models are constantly drinking water to stay hydrated and recover from their workouts. Passler said they drink about two liters of water daily, plus an extra liter depending on the intensity of their workout. He also suggested replenishing electrolytes, minerals in the body that maintain nutrients and keep the body functioning properly, according to the National Institutes of Health.

According to Passler, drugstores offer good over-the-counter electrolyte drinks, or you can opt for coconut water, although it has added sugars.

While the models’ diets are certainly regimented, Passler says these lifestyle choices can make a world of difference. “They work really hard … and the models with longevity follow these routines their entire lives rather than finding a quick fix,” Passler told INSIDER.

You can find more information on the INSIDER homepage.

Find all of INSIDER’s Victoria’s Secret Fashion Show coverage here.

We have seen her on the catwalk, in commercials and of course at the world famous fashion show that catches everyone’s attention every year. Of course we are talking about the models from Victoria’s Secret. While not every model for the signature lingerie and apparel brand is in the spotlight all the time, they hone their craft every day through coaching and training. And of course, having the ideal model body is a big part of being part of the Victoria’s Secret family.

So, until her big runway shows, does the model only exist on salads, or are they eating way more calories than we’d expect? Here’s what they said.

Many models are not subject to any calorie restrictions

Many would assume that all signed models would track calories consistently, but that doesn’t appear to be the case. Instead, many stick to intuitive eating and their exercise routine to stay lean. According to the Express, Stella Maxwell, who first became a Victoria’s Secret Angel in 2015, said she eats everything in moderation most of the time. “I don’t think it’s a good thing to cut anything 100 percent or go on a crazy diet,” she said. However, it seems like she keeps her diet pretty clean as she also said she likes eggs, salmon or chicken as protein sources and she has avocado, oatmeal or lettuce to accompany the proteins.

Josephine Skriver, who has been an Angel since 2016, also believes strongly in lifestyle choices over diet. Even if her diet also seems to be quite clean, she lets herself be tricked out of her mind here and there. “I’m not strict about anything. I just eat lots of protein and lots of veggies and make sure I get my carbs because the way I train I need healthier carbs like brown rice or sweet potatoes because if I cut out carbs I wouldn’t have the energy to do what I do do,” the publication states, she said.

Model Heidi Klum created a diet plan for 1,200 a day

It seems that the more modern approach to modeling life is moderation, but it seems that famous supermodel Heidi Klum has more traditional ways of staying slim. According to Livestrong.com, after becoming a mother, Heidi started the New York Body Plan diet. The plan is incredibly strict as it reportedly requires its followers to give up bread, dairy, desserts and alcohol. Not only that, but she instructs that only 1,200 calories be eaten daily. We’re not sure if that’s the plan she follows every day, or only when she’s trying to lose weight for a photoshoot, but still — it sounds pretty extreme to us.

Women’s Health also spoke about Heidi’s diet, and as expected, it’s ultra-clean. Breakfast, lunch and dinner are carefully portioned and rich in protein, vegetables and fiber. As a snack, she usually treats herself to yoghurt, fruit or nuts – and for dessert it can be a piece of dark chocolate.

Other models said they ate between 800 and 3,000 calories a day

https://www.instagram.com/p/BsQBZ1pllyz/

Essentially, a model’s diet varies depending on their body type, how easily they gain or lose weight, and what their nutritionist requires of them. Model Bridget Malcolm has previously written about her horrifying experience with a nutritionist who told her to eat just 800 calories a day, People reports. Bridget explained that her BMI says she’s underweight, but it’s not thin enough. “Any registered nutritionist would probably recommend that I put on a few pounds. But this person thought I needed “all the help I can get” to shed that pesky extra weight that regulates my hormones and keeps me healthy,” she added. Luckily, she has now vowed to give up the diet forever.

On the completely opposite end of the spectrum, model Taylor Hill has claimed that she eats up to 3,000 calories a day before a Victoria’s Secret show, reports Harper’s Bazaar. As she told the Sunday Times: ‘There’s no way you look like that and don’t eat. you would die Victoria’s Secret Girls are like athletes. We’re like Olympians. We are strong.”

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If you’re in the modeling industry, you might be wondering: why are models so skinny? The modeling industry can be dangerous to a woman’s self-image because measurements matter. Sizes matter. The number on the scale matters. But why are models actually so skinny?

Many designers believe that their clothes look better on thinner models, so they send patterns for catwalks and photo sessions that can only be worn by women who fit a small size. When designers present their latest fashions, they naturally want their outfits to look as beautiful as possible. For this to happen, the clothing needs to drape and flow, which naturally happens when placed on a tall, thin frame. This is why most mannequins are such a small size. When the clothes are draped over a small frame in a shop window, they look more appealing. With this in mind, the industry wants models to be mannequin-sized, which is not a healthy size for a real human.

In addition, most designers are interested in models that look similar, models that do not draw too much attention and are not distracting. They don’t want their models to stand out because they want the audience to pay more attention to the clothes the woman is wearing than to her overall appearance. This means that the fact that other companies are using thin models gives them an incentive to also use thin models – to follow the trend, to not stand out.

Why are models so skinny?

Some models keep their weight on the lower side with the help of a healthy diet and exercise. They’ll squeeze workouts into their busy schedules, hit the gym sometimes multiple times in a day, and they’ll eat healthy carbs and lean protein while restricting their sugar intake. They could even hire personal trainers who can create a fitness plan that suits their individual needs, or hire a nutritionist who can encourage them to eat clean.

However, there are models who have gone too far with their diet. They might eliminate solid foods from their diet and only drink liquids that don’t provide them with all the nutrients they need to stay healthy. Others may severely limit the amount of food they eat to keep their calorie count low. There are some models who have admitted to eating a single apple throughout the day, one slice at a time, with no other meals to fill their stomachs.

Unfortunately, because the industry encourages them to “keep their shape,” more and more models are being diagnosed with eating disorders like anorexia and bulimia. Some models have even collapsed during photo shoots and been chauffeured to hospitals where they were hooked up to IVs before heading straight back to work.

Since a small waist is required for most catwalks and photo shoots, some models have resorted to dangerous and potentially deadly methods of losing weight. Some of them have taken up smoking because it causes loss of appetite and decreases the amount of food they eat. Other models have swallowed cotton balls, which expand in the stomach and create a feeling of fullness without eating anything. Then there are models who swallow laxatives to get rid of the food as quickly as possible.

Thankfully, the industry appears to be moving in the right direction, albeit slowly. There are more and more campaigns hiring plus size models (and models with an average, healthy weight). In places like France, there are even laws that don’t allow runway models under a certain weight to work. Anna Wintour also has a rule not to photograph girls with known eating disorders.

Because of its focus on weight, the modeling industry can be toxic. It can make women who try to be beautiful for a living feel like they’re anything but beautiful.

If you have any other insights on why are models so skinny please don’t hesitate to share your thoughts in the comments.

About Rachel Attard

Hi dear! I’m Rachael Attard and I’m a certified personal trainer and nutritionist. I’m also the creator of the 3 Steps to Slim Legs program, which aims to help women get a slim and toned body without getting bulky. I have a Bachelor of Science from the University of Queensland, a Cert III and IV from the Australian Institute of Fitness and a Certificate in Sports Nutrition from the International Society of Sports Nutrition.

My mission is to empower women, to help them feel good in their skin and fall in love with movement and their bodies!

Copyright (c) 2019 Rachael Attard. All rights reserved.

My story

Have you ever heard any of these statements:

“Women don’t have enough testosterone to get big.” “You have to get fatter to get smaller.” “You have to lift heavy weights to lose weight.” Body bigger, but no one seemed to take you seriously, turn you down and tell you that women can’t get big? I know how disheartening it can be when no one seems to understand how you feel and doesn’t understand that you just don’t want to lift heavy weights anymore. If you have experienced this, trust me, you are not alone. I went through the exact same thing.

When I first got serious about the gym, I started working with a personal trainer named Cassie. She sent me to a weightlifting program, which I was really looking forward to because I had seen women achieve amazing weightlifting results. In the past I’d only ever done cardio and fitness classes, so I was happy to try something new. After a few months of lifting weights I felt great! My body was really toned and I was still slim. Fast forward a few more months and I was probably in the best shape I’ve ever been. Yay!

I had been training harder than ever before – lifting heavier, always challenging myself, and still fitting in some cardio. But I was confused because my legs had gotten big and muscular, my back had gotten so wide that singlets and crop tops didn’t fit anymore, and I even looked a little saggy. I didn’t feel skinny anymore even though I was working out SO HARD! I was uncomfortable in my new body and I felt bulky! I spoke to my trainer Cassie about this and she told me women can’t get big because we don’t have enough testosterone. She also said that having a lot of muscles is good and that I should try to keep increasing them. I told her I wanted to try to lose some muscle, but she kept telling me that that shouldn’t be my goal. All I really wanted was to feel comfortable in my body again, but she didn’t seem to get it.

I finished personal training with Cassie and tried many different workouts to see how they affected my body. That’s also when I decided to study fitness and nutrition for myself. It had become my passion! I found that almost all personal trainers gave women exactly the same weightlifting regimen, regardless of their goals or body type. Some women built like me, but others looked great. It took me a few years and a lot of research, but I finally figured out why this doesn’t work for everyone. This is because women’s bodies react differently to exercise and how your body reacts depends on your BODY TYPE.

I’ve learned that there are 3 main body types – and each should follow a different exercise and diet plan to achieve a lean and toned look. After trying many different workouts on myself and my clients, I learned how each of the body types should train to get toned but stay lean. And I found out that it’s possible to shed bulky muscles and legs and get that lean and toned body you’ve always dreamed of. And I look forward to sharing this with you! But first let’s get a few things straight.

I’ll be the first to say my lean legs program won’t work for you if: You’re trying to build a significant amount of muscle

You really enjoy CrossFit, sprints, or heavy lifting

You don’t feel like you can devote the next 8 weeks to achieving your goals. Women have different goals when starting their fitness journey and if your goal is to build lots of muscle or you love lifting heavy weights, by all means go for it! I think being stronger is amazing and don’t let me or anyone stop you. I am only here to serve women who do NOT want to look bulky but want to work out, stay fit and look toned but still want to look very feminine in their clothes.

The Lean Legs program

It’s not for everyone

My program IS for you if you really want to follow a fitness program that will give you a lean body without fear of bulking up. My program IS for you if you feel like you’ve put on too much size with previous workouts. My program IS definitely for you if you want slim legs, thinner thighs and a perky butt. If that is you, then I would like to welcome you to my Lean Legs Girls Club. But don’t just believe me – here are…

Legs are the hardest to trim Hope from UK: Ectomorph body type

@hopewestbrookex “Legs have always been the hardest part for me to shorten, so thank you! Everyone needs to know how AMAZING your plan is, don’t think about buying it, just do it. It works!!! #life changing ” Get the program Hope from UK uses ectomorph

“I’ve never felt so happy in my entire life. I have to admit that I have never had such amazing results in such a short time! The plan is so great. I honestly can’t stress enough how awesome and well planned the challenge is. And of course Rachael is so amazing and so supportive. Whenever I had a problem, she replied within a few hours: “I have never felt so happy in my entire life. Check out 3 steps to slim legs

@christy_anne82 : @mrsjennasanders

The results of the girls who completed my program

Follow me:

Seen on:

Audrey Prater: mesomorph body type

@audprater I never thought I could loosen up my muscles!

“Here’s my 6 month transformation <3 I've never felt happier or more confident! Forever grateful for you and your program! I never thought I could loosen up my muscles!! Thank you thank you thank you! !” Get the 3-step program for slim legs Audrey Prater: @audprater, mesomorph body type Program for slim legs Results Around Free info to blog log in

Media platform design team

Tone your entire body with these high-intensity exercises from Body by Hannah personal trainer Hannah Davis. Complete each exercise in order for three to four full sets.

1. Jump spins.

Start with your feet wider than hip-width apart. Lower your body into a squat and jump on the way up, rotating your body 180 degrees and ending in a squat facing the opposite direction. Jump back forward to complete a rep. Repeat this 8-10 times on each side.

Media platform design team

Start in the plank position on your elbows with your forearms and palms flat on the floor. Shift your weight to the left and lift your right forearm off the floor, followed by your left forearm until you are in push-up position. Lower your right forearm back to the floor, and then lower your left forearm until you return to the starting position. Repeat this 10-25 times.

Media platform design team

Start with your feet shoulder-width apart. Jump and step to your left side, shifting all your weight onto your left foot and bending your left knee into a lunge. As you cross your right foot behind you and tap it lightly on the floor for balance, twist your torso so your right elbow touches your left knee. Now jump to the right side, this time keeping all your weight on your right leg and crossing your left foot behind you. Twist your left elbow to touch your right knee. Repeat this a total of 20 times.

Media platform design team

Start in the push-up position. Bend your elbows and slowly lower yourself to the floor. Quickly jump back up and push your body into downward-facing dog position. Jump back into the plank and repeat. Perform 10-15 repetitions.

Media platform design team

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