How to Be Healthy As a Model
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Just like a celebrity, a model’s career relies heavily on their looks and bodies. All top models have healthy lifestyles that include strict nutrition and exercise routines in order to maintain their physical appearances. It’s important not only to maintain their appearance, but also so they have a healthy body.
Read on for our advice on how to stay healthy as a model.
A Healthy Lifestyle
Just because a model leads a healthy lifestyle does not mean they are 100% perfect all of the time – they’re still human, and they deserve treats just like the rest of us. They must prioritise their health and looks more so than the average person, so they do tend to be more strict about when they allow themselves a lie-in or junk food. But models prove that it is possible to lead a healthy, balanced lifestyle while also enjoying the odd treat or two.
Many models lead the 80-20 lifestyle. That means being healthy 80% of the time, and relaxing the other 20%.
Models can afford the top dieticians and nutritionists to help keep their eating on track. Our bodies are all built differently, and our energy levels are different – not to mention our activity levels. All this needs to be taken into account to create a personalised healthy plan.
If you burn more calories because you are active, you will need to consume more calories to maintain your weight and muscle mass. If you lead a sedentary lifestyle, naturally you will require less calories.
Your body type will also determine your macronutrients. Some people tend to store fat more easily than others, while others struggle to keep fat on. Some people build muscle with ease, while others struggle. You may need more protein, fats or carbs depending on how your body works. What works for one person might not work for another.
A healthy lifestyle takes other things into account, too. This includes drinking plenty of water and getting 10,000 steps in each day.
Exercise is a key element to health. All models work out, but how much they work on will depend on their body types, energy levels and overall activity. Some models claim to work out 3 times a week, while others may workout 5 times or more.
Exercise can be different depending on your goals. Some models love cardio as it’s great for burning calories and keeping your lungs and heart healthy. Nearly all models like to use weights to tone muscles and increase their strength (bigger muscles also increase your metabolism). Resistance training is also a popular choice.
Generally, moving in whatever way you enjoy is the most important thing. Exercise needs to be consistent. Finding time to workout each week, no matter how busy you are, is the key to overall health. Many models even claim to take a yoga mat with them when travelling so they can squeeze in a workout in their hotel room. Or they will stay in a hotel with a gym, so they don’t have to miss a workout.
Naturally, most models have a personal trainer who is able to coax the most out of each exercise session. A PT also caters exercises to suit each model’s body type, preferences and lifestyles.
As well as exercise, nutrition is just as important to stay healthy. A model’s diet is pretty strict when compared to the average person; they don’t have the luxury of being able to treat themselves quite as often because their bodies are their jobs and any unintentional changes can result in a loss of work.
Food is fuel, but it’s a lot more complicated than that. As we mentioned earlier, macros can be broken down into carbs, fats and proteins, and our bodies reacts differently to each one. A model needs to get the correct amount of nutrients and energy from their food, but many of them do not want to put on extra fat or unecessary bulking muscle. Many models like to eat several small meals a day rather than 3 large meals to decrease bloating. A lot of models like to snack regularly throughout the day too, though obviously they make healthy choices – cucumber or carrot sticks with hummus, for example.
While some models do prefer to follow a specific diet, for example veganism or keto, most models do not tend to cut out whole food groups. It’s possible to eat a bit of everything as long as you are balanced.
Naturally, most models tend to consume a lot of vegetables and fruit because these are packed with nutrients while also being fairly low in calories. Protein-dense meat like chicken and turkey are also favoured, along with oily fish like mackerel, tuna and salmon. Many models choose to avoid processed sugar where possible, and some prefer to eat less complex carbs (rice, pasta and bread). Avoiding carbs has pros and cons – always speak to a professional if you are considering a change to your diet.
Models tend to turn to dieticians for advice on nutrition. Nutritionists are another source of information, though they do not have the same education and certifications that a dietician has. If you are unsure what the best foods are to eat for your body type, it’s always better to talk to an expert (your doctor or a dietician) to get some clarification.
Of course, models are only human and they like to indulge in the occasional takeaway or fast food treat sometimes. This is usually just after a big job that they have been eating very clean during the lead-up to. The Victoria’s Secret Fashion Show is a good example of this. Many supermodels have voiced how they have enjoyed a delicious burger or pizza post-show.
A model will know in advance when they have an important shoot or show coming up (e.g. New York Fashion Week), and they wil usually work with their personal trainer and dietician to ensure they are in their best shape for these events. This usually entails losing a bit of fat to show off their toned muscles. This may start up to 6 or 8 weeks before the event. It requires dedication and strong willpower to stick to an often boring or bland diet and difficult, time-consuming exercise routine for this length of time, but it is a model’s job, so it is something they must all prioritise.
A Model’s Diet
No two people eat exactly the same, and no two models have the same day-to-day diets. Models will have different food preferences and intolerances, and these must be taken into account. However, a model’s general diet may look something like the below:
Porridge with fruit and Greek yogurt
Egg white omelette with veg and seasoning
Avocado on sourdough toast
Protein (chicken, salmon etc) with vegetables
Protein (see above) with vegetables
Dried or fresh fruit
Cucumber or carrots with low-fat hummus
Models try to drink plenty of water (up to 2 litres a day). Many are partial to adding lemon juice to theirs.
Things to Avoid
Models tend to avoid alcohol and caffeine as much as possible. They also tend to avoid sugar and complex carbs, instead substituting it with healthier carbs like brown rice or sweet potatoes.
A healthy diet should provide you with all the nutrients you need, but many models like to take additional supplements to give themselves a boost and keep them in peak condition.
Some models like to take protein shakes to prevent muscle soreness and aid in muscle healing and growth. Some models also like to take vitamin D (a vitamin many of us are deficient on). Vitamin E is also popular, as is Omega which is known for its beautifying properties.
Always talk to your doctor before taking supplements. If you have a well-rounded diet, you shouldn’t need them.
Exercising Like a Model
Most models like to do a bit of both cardio and weight training for optimum results. Having large muscles is not required unless you are a fitness model, but having muscles does help you burn more calories at rest, meaning you can eat more day to day.
Most models like to spend time in the gym. Typically, models tend to lift lighter weights for more reps.
Training is required to help keep your cardiovascular system fit and healthy, burn off fat and tone the muscles, but it is also to help shape the body. Many people have a more “dominant” side; this can become rather apparent for models in photos, so many of them work hard to ensure they are physically proportional. Balance is also important, as is a good posture, and both these things can be improved on by working out regularly. Having a good posture and platform of fitness can also help prevent injuries and soreness.
Rest days are just as important as workout days as this gives the body time to rest and heal. It’s a good idea to “cycle” your workouts (e.g. workout the lower part of the body on a Monday, the upper body on a Tuesday, the abs on a Wednesday, back to lower body on a Thursday…) so each body part has adequate time to recover.
“Active recovery” is also a good way of letting yourself rest while incorporating some gentle exercise to keep the body moving. Swimming and walking are good examples of this; nothing high-impact.
Top models have claimed to enjoy the following workouts:
– Weight training
– Resistance band training
– Spin classes
Other Healthy Habits
The most important aspect of a healthy life is consistency. For many, that requires having a schedule you can stick to.
Your schedule does not have to look like anyone else’s. You need to personalise it so you know you can stick to it. It’s ok if you occasionally fall off the wagon – no one is perfect. What is important is that you get back on.
Signs You Are Healthy
– You have a healthy amount of fat for your body size (this doesn’t mean weight; muscle weighs more than fat, so you can’t judge your fitness on your body weight.)
– Your hair and nails are strong and shiny
– Your skin is bright and clear – no sallowness, rashes, patches etc
– You don’t have a headache all the time
– Your periods are regular
– Your moods are normal and don’t swing extremely one way or the other
– You sleep well
– You have energy
– You feel mentally and emotionally well
– You have good blood circulation
– You don’t get poorly too often
– You heal quickly
– You have good digestion and healthy, regular bowels
– You don’t suffer from vitamin or nutrient deficiencies (you can see the symptoms on the NHS website)
– Your breath doesn’t smell (morning breath doesn’t count!)
– Your gums are nice and pink