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Exercises to Help You Get a Model's Body

Updated on July 24, 2013
Abby Campbell profile image

Dr. Abby Campbell is a Naturopathic Doctor & President of 911 Body ResQ, an online store providing organic and non-GMO supplements.

About the Author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author of One Size Does NOT Fit All Diet Plan, one of Amazon's Top Gluten-Free and Weight Loss Diets. (You may read more about Abby at the bottom of this article.)

Exercises to help you get a model's body!
Exercises to help you get a model's body! | Source

Want to Look Like a Fitness Model?

Models come in all shapes and sizes, and their looks can range from the American apple pie beauty living next door to exotic and mysterious. Most fashion and magazine models have been presented as very slim with little muscle tone. This look can be very difficult for some to achieve. However, fitness models have been on the rise in recent years. Both male and female have been posing their healthy and defined physiques and figures in magazines, on billboards, and even television commercials. If your goal is to look like a fitness model, you can most definitely achieve this. Though it takes some dedication, you can make your dream of having a model's body a reality.

Fitness models have an athletic physique or figure with little body fat. Though muscle definition is important, a decent amount of body fat is also important. The average body fat for a male model is between 8 to 10 percent. For females, 10 to 14 percent is appropriate. The common 'bodybuilder' type with many striations do not make up the typical fitness model, though some supplement companies do prefer such models. However, a healthy fitness model is more in demand and most likely what more people are looking to portray.

Three important aspects of looking like a fitness model include nutrition, exercise, and rest. It would be wise to get organized and make a plan as your commitment to your goals is important. If you truly want to look like a fitness model, you cannot be inconsistent. You will never reach your goals by being sporadic with your nutrition and workouts. Consistency and dedication are extremely important.

As you follow along in this hub, you will find an exercise plan that will help you reach your goals of looking like a fitness model. If you don't have the fitness equipment that is required for certain exercises, obtaining a gym membership is a great option. However, you can most definitely get a model's body with a few pieces of decent equipment that can be purchased for home. If for some reason, your body won't allow you to do certain exercises, please check out Google or YouTube for replacement exercises.

HIIT Calories Expended Goals

Calories Expended Goals
12 - 9
4 - 1

Cardio for Fat Loss

Aerobic, otherwise known as 'cardio' exercise, is extremely important for the fitness model. It's important to achieve fat loss to get down to a certain body fat level. As mentioned earlier, 8 to 10 percent body fat for men and 10-14 percent body fat for women is an appropriate level. Following are two sample cardio programs for both women and men, depending on which you prefer: (1) intensity-based, or (2) duration-based.


  1. For men with less than 15 percent body fat, do cardio three days per week. For women less than 20 percent body fat, do cardio four days per week. Do a high intensity interval training (HIIT) for 12-20 minutes on each cardio day. With each week, try to burn more calories in the same amount of time.
  2. For those with more body fat than stated in bullet #1, you will need additional cardio, Add two to three days of low intensity steady state cardio for 30 minutes each.
  3. For those who are already very lean, do not do cardio. You will get plenty of exercise with weight training and other activities. You don't want your body fat to get too low.
  4. To ease boredom, be sure to cross train with a variety of cardio exercises.


12 - 11
5 times per week, 30 minutes
4 times per week, 20 minutes
10 - 9
6 times per week, 30 minutes
5 times per week, 20 minutes
8 -7
6 times per week, 40 minutes
6 times per week, 20 minutes
6 - 5
6 times per week, 50 minutes
6 times per week, 30 minutes
4 - 3
6 times per week, 60 minutes
6 times per week, 40 minutes
2 - 1
6 times per week, 60 minutes
6 times per week, 50 minutes

Following are some notes regarding the above duration-based cardio plan:

  1. If you feel you are getting too lean, you may decrease the number of cardio days or the number of minutes you train each day.
  2. If you feel you are not making enough progress, jump ahead of your schedule but do not exceed 60 minutes per day. Instead you may add two to three days of an extra cardio HIIT session for 12 to 20 minutes each. Do HIIT in the evenings if you're doing your regular steady state cardio in the mornings (or vice versa).
  3. If you are lean already, only do cardio three days per week for 20 minutes.
  4. You may train with a variety of cardio exercises so not to get bored.

Look like a fitness model with a great model workout that includes cardio for fat loss and weight lifting routines.
Look like a fitness model with a great model workout that includes cardio for fat loss and weight lifting routines. | Source

How to Be a Fitness Model?

To become a fitness model, you will first need to have a passion and drive for it. Secondly, you will need to have a plan that should include most of the following:

  1. Exercise
  2. Nutrition
  3. Supplements (if needed)
  4. Rest
  5. Photo Shoots
  6. Stage Competition
  7. Networking
  8. Portfolio
  9. Agent

Model Workout With Weight Training

To get a fitness model's body, you will need to workout with weights in the form of barbells, dumbbells, or weighted exercise equipment. Weight bearing exercise will help you build and define muscles. Ladies, please don't worry as you will never get big and bulky muscles for you only have about 1/20th of the testosterone as men. Without sports enhancing supplements or illegal drugs, you will not be able to make the gains that men do.

All weight training equipment can be accessed through your local gym. If you do not know how to use them, make an appointment with one of your gym's wellness coaches to learn how to use the equipment appropriately. This will save you from hurting yourself with incorrect form. Most gym orientations are free for first time users.

There are many exercises you can do to get your best body in the least amount of time. The primary focus for female models is on shoulder, back, abdominals, legs, and glutes. The hourglass figure can be obtained through a broad back and nicely rounded shoulders as this makes the waist appear smaller. Though chest and arms (biceps and triceps) are important to workout, female models still need to maintain a feminine quality so these parts of the body are not trained as hard as the other parts (unless you are really lacking in those areas). Men will want to concentrate on all muscle groups for strength and size. However, the back is of utmost importance. The broader the back, the smaller the waist looks.

To find the correct weight training routine, you may want to consult with a professional personal trainer who can assess your body and set up a plan for you. He or she should know how to help you work on the weak spots of your body to get you in your best shape by your goal date.

Other Forms of Exercise for a Model Body

Cardio and weight training can get boring day in and day out. Learn variety. Other than the usual running or cardio equipment, you can go hiking, swimming, or biking. Weight training plans can add plyometrics, kickboxing, or suspension training. Just be active in all you do, as every bit will help you reach your goal of looking like a model faster.

Fitness Model Training and Posing

Fitness Model Training School
Julie Lohre's FitBody Training
Online Training & Posing Guide
Jennifer Nicole Lee
Video Training
Cathy Savage Fitness
Online & In-Studio Camps (training & posing)

Modeling Poses

Model Posture Tips

It's one thing to have a body that looks like a fitness model, but it's another to look like the model's total package. Show off your self confidence by knowing how to sit, walk, bend, turn, and move. Learning good posture and posing can complete your model look. There are many videos on YouTube you can check out. Practice, practice, and practice more! Before you know it, someone important in the modeling business may just ask you to represent their company, magazine, or commercial.

Model posture tips are important to look and be the 'whole' package.
Model posture tips are important to look and be the 'whole' package. | Source

Be Your Best Body

As you can see, it will take you a bit of dedication to reach your goal of having your best body. However, it can be done with consistency, motivation, and willpower. Just don't lose yourself in the process. A plan of attack is wise, but enjoy the process. Most of all, don't forget to enjoy you, your family, and your friends outside of your training regimen. After all, your body is an extension of you, your mind, and your heart. Treating it as a temple is one thing, but treating it as if it were 'God' is another. Not forgetting the most important things and people in your life will help you become a better person not only on the outside but on the inside as well. Good luck with your endeavors!

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Helping those who desire it!
Helping those who desire it! | Source

About the author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author. For the past 10 years, she has coached thousands of women locally and online to lose body fat and lead healthy lifestyles. Her clients have lost thousands of pounds, reclaimed health, and call her “Coach No Gimmick.” She is from Northern Virginia but now resides near Charlotte, North Carolina. Abby has been married for 20 years and has three grown daughters, one of which is autistic. She is a 19 year cancer survivor.


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