Wednesday, May 25, 2011

A Fitness Model Routine

Given the choice, would more people find a bodybuilder or an fitness model more physically appealing? In my opinion, the bulk of those questioned would answer that the fitness model is far and away the more attractive of the two. So it can make you wonder, why are people wasting their time doing workouts designed to give that bodybuilder appearance? Wouldn't it be better to emulate a fitness models workout routine to develop lean, defined muscles? So the next thing to consider is what would an fitness model workout look like?

There are two critical components to any fitness routine: diet and exercise. Each one plays a role in achieving the fitness model look. While diet is best for reducing fat, exercise is the most reliable way to gain lean muscle. You should effectively combine both of these important elements into a multi-phase routine in order to create that sculpted fitness model look.

Step 1: Lose Fat, Gain Lean Muscle

In my opinion, the defining features of an fitness model are six pack abs and lean, dense muscles. I think it's best to focus on getting six pack abs before working on increasing the size of your muscles. Achieving six pack abs requires a blend of a fat blasting, tough workout regimen with a stringent diet. Such a workout should include low volume repetitions of strength training through the use of heavy weights. It's best to shoot for 4-5 sets of 3-5 reps without training to failure. Always stop one rep short of fatigue.

Here are some exercises I recommend:

Chest: Bench Press, Incline Press

Back: One Arm Row, Weighted Pullups

Shoulders: Standing Shoulder Press, Seated Shoulder Press

Biceps: Straight Barbell Curls, Sitting Dumbbell Curls

Triceps: Closed Grip Bench Press, Weighted Dips

Abs: Planks, Renegade Rows

You can split these exercises into a 2 day routine that you perform twice weekly for a total of 4 workouts per week. While your muscles may appear smaller in size, they will be tighter, stronger, and more aesthetically pleasing; they won't look soft like a bodybuilder's. You'll notice that I did not include any direct leg training above. Remember - you don't want to get those big, thick legs that you see in bodybuilders - fitness models just don't have them. It is my firm belief that your legs will become sufficiently lean through workouts incorporating high intensity interval training (HIIT).

It is important during this initial phase to include HIIT. A HIIT regimen done correctly will cause rapid fat loss.

Finally, do not underestimate the importance of diet. There are only so many hours in a day to workout at such a level of intensity. Incorporating a diet plan in addition to exercise is what will truly cause quick fat loss. Use whatever works for you - daily weight monitoring, calorie tracking or even intermittent fasting - be sure you are consuming a calorie deficit.

Step 2: Gain Muscle Without Gaining Fat

Once you have completed the first steps and have realized fat loss sufficient to create defined abdominal muscles, the next phase may begin. The objectives you have set in a broader sense will determine how you should approach the next phase. If you simply want to quickly increase the size of your muscles, you can perform a weight lifting routine to "shrink wrap" your muscles while maintaining the same calorie restrictive diet. If you want to add a lot of muscle mass, then you can gradually begin eating more calories. Be careful not to eat too much though as you can only really add so much muscle without gaining fat.

Anyone attempting to add muscle mass will need to undergo a workout plan that forces you to push yourself to exhaustion. Perform high repetition sets and ensure that you completely fatigue your muscles on each exercise, instead of performing low repetition sets. Someone hoping to gain a large amount of muscle mass over an extended period will need to slowly transition from pushing to the point of exhaustion, and then back to simple strength training all over again. You will be stuck with that puffy, soft bodybuilder look if you continue to train your muscles to fatigue. At that point, you need to revert back to low rep, heavy weight strength training to get lean, defined muscles.

The Fitness Model Physique

The above information indicates that a fitness models workout must constantly work on achieving and maintaining fat loss while also gaining muscle size and tone. A prototypical fitness model routine is likely to incorporate high intensity interval training as a fat loss tool, along with strength work to achieve denser, more toned muscles. Such a plan will result in a lithe, sporty appearance. Once you have reached this goal, your workout could then switch to a program that will help you bulk up with some muscle gain, or work to tighten the muscular appearance with a "shrink wrap" routine. Anyone who trains to the point of muscle exhaustion for an extended period of time will at some point need to return to the low repetition, heavier load type of strength program in order to prevent development of the undesirable, softer look often seen in bodybuilders. Overall, I'd encourage you to set aside the bodybuilding approach and embrace a fitness models workout routine.

About the Author: Dave provides no-nonsense "best of the best" diet and exercise tips to lose fat and build lean, defined muscle without spending hours in the gym. These are Not Your Average Fitness Tips. Read more about a fitness models workout and download a FREE copy of Dave's Fitness in a Flash report to help get a lean, athletic look in no time.


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