Workouts for Male and Female Fitness Models
Being a fitness model is a tough gig for males and females as they need to stay in perfect shape all year round. Most of them never know when they might get a call for a shoot. Unlike bodybuilders who know well in advance when they need to look the best they can, fitness models need to get it right all year round.
This makes the daily discipline and routine of training and eating correctly vitally important for both men and women. We need to assume that anyone who is already a fitness model has either already been training for a while or they are genetically gifted having a body with all the right bumps in the right places.
Even the genetically gifted fitness model needs to keep his/her body in top shape all the time and that takes effort and planning. We are going to briefly look and a typical training routine that a male fitness model and a female model could use to get results fast.
It needs to be added that the routine listed below can and is used every day by both men and women. The weight might be a little different but women essentially respond the same way, muscle separation is key, which comes from training correctly and eating correctly.
We are not going to go into the very specific nutritional and supplement detail that will be required to ensure the following routine gets results. From eating every 3 or 4 hours, drinking water all day and mixing carbs, proteins and fats correctly, including BCAA and Creatine supplementation, are all not going to be covered here.
The first exercise routine listed below can be done by both men and women. The workout is intense as we try to get the well-proven HIT advantage when building muscle in both men and women. The supersets listed only get a 30 second rest between sets which pushes up the intensity dramatically but less weight is used.
Before listing the first day's work-out of the 5 day split routine for fitness models we should list the workouts. Monday would be Chest and Shoulders, Tuesday Cardio and Abs, Wednesday Back and Traps, Thursday Legs, Friday Cardio and Abs, Saturday Biceps and Triceps and Sunday is a rest day.
This example of Chest and shoulders:
Superset: Incline D/B Bench-press with front D/B raises 3 X 15-20 reps
Superset: Flat D/B Bench-press with D/B lateral raises 3 X 15-20 reps
Superset: Flat D/B Flyes with Bent-over D/B lateral raises 3 X 15-20 reps
The cardio done two days of the week is preferably not done running or jogging on a treadmill but rather on something like the elliptical, stair climber or some other machine that can get your heart rate to about 65% to 70% of your VO2 Max. Cardio should be between 20 and 45 minutes at least twice a week.
Women should not use light weights when doing 15 or 20 reps. A 5 pound dumbbell is useless, your muscles need to be pushed to their limits to change shape and women should never be concerned about picking up too much muscle, this does not happen overnight.