Fitness Model

A fitness model generally has an athletic physique and well-defined lean muscles.  Fitness models are not to be confused with bodybuilders as the latter are more concerned with muscle size instead of tone.  Compared to fashion models, they look stronger and healthier.

Since the objective is to lose fat and gain muscle tone, these models follow a diet that emphasizes full and satisfying meals that don’t have fats and cholesterol.  Carbohydrate intake is also regulated.  Contrary to popular perception, carbohydrates are essential components to a good diet.  Foods rich in carbohydrates are not to be banned, but they are not to be indulged in either.  As regular workouts and strict exercise regimen are part of a model’s lifestyle, carbs provide energy to fuel your body during workouts.  A very important nutrient that should be present in every meal is protein.  It increases metabolism, helps in burning calories, and aids in building muscles.

Sample food before workout

Before a workout, it is advisable to load your body with enough fuel, so to speak.  A lean meat and whole grain food combination for much needed protein and carbohydrates are recommended.  A simple turkey breast and oatmeal combo is a good example.  It will provide enough energy for your workout.

Sample food after workout

After working out, you need to replenish your body’s glucose levels.  A fresh fruit shake will do the trick aside from the added benefit of making you feel very refreshed.  Add some protein powder to the shake for the necessary protein.  An alternative is to have a protein shake and eat some fresh fruit.

Supplements

Some people in the fitness industry recommend taking supplements to augment the nutrients found in food.  The most common supplements are the protein shakes.  Supplements containing amino acids are also taken for metabolism and to minimize muscle tissue breakdown.  These supplements are taken before and/or after workouts.  Consultation with a health professional such as a doctor or licensed nutritionist won’t hurt before taking supplements.

Sample meal plan

Have a daily meal plan so you can track your food intake and prevent eating unhealthy foods.

Breakfast – half cup of oatmeal and one glass of protein shake
Snack – rice cakes with peanut butter
Lunch – medium-sized cod fillet, half a cup of brown rice, and a cup of green beans or broccoli
Snack – small fruit, a bunch of almonds, some salad, and one glass of protein shake
Dinner – grilled chicken breast, salad with olive oil dressing

Sample shopping list

It is important that you eat natural and fresh foods as much as possible.  Fill your shopping cart with the following when you go grocery shopping:

Meat – chicken breasts, lean cuts of beef and pork, lean cuts of turkey
Grains – whole grains such as oatmeal, brown rice
Fruits – berries, bananas, apples
Vegetables – green leafy vegetables, celery, broccoli, red and green peppers, cucumbers, beans
Dairy – low fat or fat-free milk, soy milk, cottage cheese
“Skinny” fats – flaxseed, almonds, avocado, olive oil, natural peanut butter, walnuts