Ei8 Ei8 Modeling Agency

 DAY 7 Drink plenty of water to stay hydrated Since you’re training so hard almost every day, your body will need all of the moisture it can get to prevent dehydration. Keep a bottle of water on you at all times and sip on it throughout the day. Coconut water is especially hydrating! Green juices are fine, but try to avoid substituting juice for water, since juice has calories. If you love your fruit juices, consider adding water to them. [20] Men should aim to drink around 15.5 cups (3.7 liters) of fluids per day. Women need about 11.5 cups (2.7 liters) of fluids daily. [21] Always bring water with you to your training sessions and take breaks to hydrate every 20 minutes or so.

  DAY 6 Avoid most restaurants and all fast-food chains Unfortunately, models don’t really have “cheat days” built into their diet plan. Strict adherence is pretty standard. Since you don’t know exactly what’s going into a meal, most restaurants are a no-go and if you do eat at a restaurant, you should ask lots of questions before ordering food. Fast food is essentially never going to be “allowed.” [19] If there’s no way around going to a restaurant and nothing on the menu works with your diet plan, ask the server if you can order off-menu or customize your order.

 DAY 5 Cut out sugary snacks, processed carbs, and empty calories Packaged treats, like cookies and ice cream, will have to go. Sugar also wreaks havoc on your metabolism and health. Try to avoid empty calories and processed carbs and make every meal and snack as nutritious as possible. Some models are okay with allowing themselves 1-2 treats per week, like a favorite dessert or cocktail. You can incorporate treats into your diet plan if you’d like.

  DAY 4 Eat balanced meals that emphasize whole grains, protein, veggies, and fruit For example, you might have 1 cup of scrambled eggs, 1/3 cup of oatmeal, and half a banana for breakfast one day. At lunch and dinner, you might have a chicken breast or tuna, a fresh veggie salad, and a piece of fruit. Aim for 2 nutritious, low-fat snacks per day. [16] For example, you might snack on cottage cheese and fruit for 1 snack and nonfat Greek yogurt with berries for the other snack. You can have unlimited veggies every day, so if you aren’t feeling satisfied by your meal, try adding a few more veggies to your plate.

  DAY 3 Incorporate ballet,  yoga , or  Pilates  to chisel specific muscle groups These exercises are great for improving flexibility and gaining long, lean muscle. You can add these on top of cardio and weight training, or you can replace one of your weekly cardio sessions with them. Regular yoga sessions can improve your overall athletic performance and protect your muscles from injury.

 DAY 2 Focus on weight and resistance training 2-3 days per week Plan on strength training for 45 minutes to an hour per session. It's usually best to isolate certain muscle groups and alternate which ones you focus on throughout the week. For example, you might focus on lower body training 1 day, arms/upper body training on another day, and train your core on a separate day. Do lunges, squats, and calf raises to tone your legs and glutes. Bicep curls, bench presses, planks, and other arm-specific exercises are great for toning arm muscles. Use lighter weights and focus more on reps to build lean muscle rather than bulk. Try core-strengthening exercises like sit-ups, crunches, and side bends to chisel your abs.

  DAY 1 Do 30-60 minutes of  cardio  2-3 days per week.   You can adjust the amount of cardio you do depending on your goals, but 2-3 days a week is pretty standard. Cardio includes any exercises that get your heart pumping, like running, kickboxing, elliptical training, cycling, spinning, and swimming. This is a great cardio goal for anyone who wants to get physically fit.

Your Plan Fitness is crucial for models, so you can expect your exercise regime to be pretty intense! Working out 5 days per week is typical for models, although some days will be harder than others, depending on what exercises and muscle groups you’ll be working. It’s important to take those 2 off-days to rest your muscles and prevent injury. It's not unusual for some models to take things up a notch a few weeks before a big show and work out 6-7 times a week. Lingerie/swimsuit models might even work out twice a day in the weeks leading up to a show. If this schedule seems too rigorous at your current fitness level, it's completely fine to work your way up to training 5 days a week at your own pace. Start with goals that you can achieve