What is the importance of hydration for achieving a model body?

Hydration is essential for achieving a model body because it helps to regulate your body's functions and maintain a healthy weight. It also helps to flush out toxins, improve digestion, and boost your energy levels.

Can I drink other beverages besides water if I want to achieve a model body naturally?

While it's recommended to drink water as your primary beverage, you can consume other low-calorie and healthy beverages such as matcha or coffee. However, it's important to avoid sugary drinks and alcohol as they are high in calories and can sabotage your weight loss efforts.

How much water should I drink daily to achieve a model body?

To achieve a model body, it's recommended to drink 2-3 litres of water per day. This will help to keep your body hydrated, improve your metabolism, and aid in weight loss.

Can drinking water alone help me achieve a model body naturally?

Drinking water alone is not enough to achieve a model body, but it's an essential component of a healthy lifestyle. To achieve a model body naturally, you also need to eat a balanced diet, exercise regularly, and get enough rest.

What are some benefits of drinking 2-3 litres of water daily?

Some benefits of drinking 2-3 litres of water daily include improved digestion, increased energy levels, improved skin health, reduced appetite, and weight loss. It also helps to flush out toxins from your body and regulate your body's functions.

Why is protein important in a diet for achieving a model body?

Protein is important in a diet for achieving a model body because it keeps you full for longer, helps to build and maintain lean muscle mass, and supports a healthy metabolism. It also provides essential amino acids that your body needs to function properly.

What foods should I avoid in a model body diet?

You should avoid sugary foods, refined carbs, processed foods, and inflammatory foods in a model body diet. These foods are high in calories, can lead to weight gain, and have negative effects on your gut health and mood.

Why should I avoid salts in a model body diet?

High levels of salt intake can lead to water retention and bloating, which can make it harder to achieve a model body. Excessive salt consumption can also lead to high blood pressure and other health problems.

What are some examples of protein-rich foods that can be included in a model body diet?

Some examples of protein-rich foods that can be included in a model body diet are lean meats, fish, eggs, beans, legumes, nuts, and seeds. These foods provide essential amino acids that support muscle growth and repair.

Can I lose weight without being in a calorie deficit?

No, you cannot lose weight without being in a calorie deficit. This means consuming fewer calories than you burn. To achieve weight loss, it's important to track your calorie intake and ensure that you are in a calorie deficit.

How can I determine my daily calorie intake and burn?

Your daily calorie intake and burn depend on factors such as your gender, age, weight, height, and physical activity level. You can use a nutrition tracker app like MyFitnessPal to help you track your calorie intake from the foods you eat. To determine your daily calorie burn, you can use an online calculator or a fitness tracker.

Is it necessary to micromanage every food I eat when trying to lose weight?

No, it's not necessary to micromanage every food you eat when trying to lose weight. Once you know your daily calorie intake, you can make healthy food choices and still enjoy some unhealthy foods in moderation.

Can having more muscle mass increase my calorie intake?

Yes, having more muscle mass can increase your calorie intake because muscle tissue requires more energy to maintain than fat tissue. This means that your body will burn more calories at rest if you have more muscle mass. However, the increase in calorie burn is not significant enough to allow you to eat whatever you want.

What is the importance of finding a daily eating routine when trying to achieve a model body?

Finding a daily eating routine is important when trying to achieve a model body because it helps you to establish healthy habits and maintain consistency in your diet. By sticking to a routine, you can ensure that you are meeting your daily calorie and nutrient needs, and avoid overeating or undereating.

Is it helpful to watch what models eat to improve your own diet?

Yes, it can be helpful to watch what models eat to improve your own diet. You can get a general idea of what superfoods they consume and use this information to make healthy food choices in your own diet.

How can I find out what my role models eat in a day?

You can watch videos of your role models on platforms such as YouTube, where they may share what they eat in a day. By watching a few videos from different models, you can get a general idea of what they eat and use this information to improve your own diet.

Should I copy my role model's diet exactly or add my own twist?

It's up to you whether you want to copy your role model's diet exactly or add your own twist. While it can be helpful to use their diet as a starting point, you should also consider your own preferences and dietary needs when making changes to your diet.

What is the mental challenge associated with sticking to a daily eating plan?

The mental challenge associated with sticking to a daily eating plan is the temptation to deviate from the plan and indulge in unhealthy foods. It's important to stay motivated and committed to your goals, and to remind yourself of the benefits of following a healthy diet, such as improved energy levels and overall health.

Is it better to have 3 large meals or 6 smaller meals throughout the day?

It is generally better to have 6 smaller meals throughout the day instead of 3 large meals. This can help you stay full and make healthier eating choices, as you are less likely to overeat or consume unhealthy foods when you are hungry.

How can getting enough sleep help improve my body?

Getting enough sleep is important for repairing tissue and increasing muscle mass. During sleep, your body releases growth hormone, which helps repair and rebuild muscle tissue. Additionally, sleep plays a role in regulating appetite hormones, so getting enough sleep can help you make healthier food choices and maintain a healthy weight.

How many hours of sleep should I get each night?

It is recommended that adults get 7-9 hours of sleep per night. Getting enough sleep is important for overall health and can help improve your body composition and physical performance.

Why is measuring body fat percentage more important than weight when trying to look lean?

Measuring body fat percentage is more important than weight when trying to look lean because weight alone does not give an accurate representation of your body composition. Even if your weight stays the same, decreasing your body fat percentage and increasing your muscle mass can make you look leaner and more toned.

How can I measure my body fat percentage?

A body fat scale can help you measure your body fat and muscle mass percentage. However, it is important to note that these scales may not be fully accurate and can have a margin of error of up to +-2%.

How often should I check my body fat percentage?

Checking your body fat percentage regularly can help you track your progress, but it is not necessary to check it daily. Once every few weeks or once a month may be sufficient to monitor your progress.

What is the ideal body fat percentage for men and women?

The ideal body fat percentage for men is between 10% - 13% and for women, it is between 16% - 20%. However, it is important to note that the ideal body fat percentage can vary depending on factors such as age and fitness level, and dropping below essential body fat levels can cause health complications.

Is exercise important for getting a model body?

Yes, exercise can help contribute to losing calories and increasing muscle mass, but it is still not as important as diet when it comes to getting a model body.

What types of exercise should I do to get a model body?

It is much better to only do things you enjoy like going for bush walks, hiking or playing your favourite sport. Find something that you enjoy and will stick to in the long term.

How important is consistency in exercise when trying to get a model body?

Consistency is key when it comes to exercise. Even if you don't have a lot of time to dedicate to exercise, regularity is more important than intensity. Stick to a routine that you can maintain in the long term.

How to Get a Model Body Naturally at Home

To get a model body: drink water, eat protein-heavy meals, sleep 8 hours, track body fat, and exercise daily for optimal results.

1. Hydrate a Lot 💦

Make the habit to make water the only drink you consume other than maybe matcha or coffee. By doing this you can avoid many drinks like alcohol and sugary drinks all of which add many calories and are so easy to consume.

Drink 2 – 3 litres of water a day.

Keynote

Water, matcha or coffee should be the only drinks you consume. Drink 2-3 litres of water a day.

2. Protein Heavy Diet 😋

Protein heavy

Your diet should be protein-heavy as it keeps you full for longer.

Sugary foods and refined carbs will stave off your hunger for only 1-2 hours, they are full of calories and will make you hungry, making you consume more calories and leading to weight gain. They also make you feel down and tired with the sugar crashes that come, wreaking your gut health and making you more likely to be in bad mood.

So avoid sugars, salts, processed and inflammatory foods.

Calorie intake

You won’t be able to lose weight if you are consuming more calories than you burn also called calorie excess, you need to be in a calorie deficit.

The only way to be in a calorie deficit is to know in general how many calories you consume and burn in a day.

This will depend on your gender, age and what you do in a day. A nutrition tracker app like myfitnesspal can help you track your calorie intake from the foods you eat.

Once you know your daily eating routine and how many calories it is, there is no point in micromanaging everything you eat including unhealthy foods. It can be waste of time when you how to get shredded.

When you have more muscle and less fat your body will require more energy to sustain that muscle although not much it can mean you can eat more, this is why for example Dwayne Johnson has to eat so much in a day just to maintain his muscle and physique.

Find your own daily eating routine and stick with it.

Copy your role models diet

The easiest way to get shredded is to copy what a model eats in a day. Watch a couple of videos from different models on youtube to get a general idea of what they eat in a day, most of the time they will eat the same major superfoods.

Here are 2 videos I used, to find out what to eat when I started to take my nutrition seriously.

DLM Men’s Lifestyle and Mario Adrion

You can then add your own twist and preferences.

This is how I was able to find my own daily eating plan. It is that easy, you just need to copy what your role models are already eating, although the mental challenge you will have to overcome is sticking to your eating routine.

Type	Sources
Fruits	Bananas, Mango, Kiwi, Lemon, Oranges, Peaches, Apples, Watermelon, Pomegranate
Vegetables	Spinach, Kale, Brocolli, Carrots, Potatoes (sweet), Beats, Button mushrooms, Green peas, Roma tomatoes, Soybean, Corn, Red Onions, Garlic
Fish	Salmon, Tuna, Shrimp, Trout, Sardines, Anchovy, Cod
Protein	Chicken breast, Eggs
Dairy	Milk, Cheese (Ricotta, Cottage, Cheddar, Mozzarella, Parmesan), Plain Yogurt, Butter
Nuts and Seeds	Almonds, Walnuts, Pumpkin Seeds, Peanuts
Fats	Avocados, Cold pressed extra virgin olive oil
Carbs	Oats, Quinoa, Manuka Honey
Powders	Cacao, Mangosteen, Matcha, Ashwagandha, Tumeric, Maca
Berries	Blackberries, Blackcurrants, Blueberries, Boysenberries, Raspberries, Strawberries, Cranberries, Red grapes
Spices	Ginger, Tumeric, Chilli Peppers
Other	Sugar-free gum or dental gum containing xylitol

Instead of 3 meals try eating 6 smaller meals throughout the day this can help you can stay full and make healthier eating choices.

Keynote

Have a daily eating routine and stick with it. Your diet should be protein heavy as it will keep you full for longer. Have 6 smaller meals instead of 3 meals.

3. Sleep Plenty😴

Your body needs adequate rest to repair tissue and help increase your muscle mass. Get 8 hours of sleep a night.

Keynote

Your body needs sleep to repair tissue and help you build protein. Sleep 8 hours a night every day.

4. Measure Your Body Fat Percentage ⚖️

Your body fat percentage matters more than your weight to look lean.

A body fat scale can help you measure your body fat and muscle mass percentage. Although it isn’t fully accurate(+-2%), checking your body fat and muscle mass percentage regularly and seeing your body fat percentage go down and your muscle mass percentage go up means you are making progress.

As your body gradually loses fat it will replace that with muscle so there is no point getting up every day excited about how much weight you have lost unless you are overweight.

The main thing is to just stick to eating and drinking right. Checking your weight regularly may help early on, but afterwards, there really is no need to check your weight daily since you have a daily regular eating routine and you know what your body needs to stay shredded.

To get shredded you need to have a certain body fat percentage and it is different depending on your gender and age, women need more body fat than men to remain healthy and as you age you may need more.

For men, this is between 10% – 13% and for women between 16 – 20%.

Gender	Essential body fat %	Athlete level lean body fat %
Men	Above 8%	10 – 13%
Women	Above 14%	16 – 20%

Dropping below your essential body fat level can cause health complications but the good thing is that it is very hard to get to that level so you don’t have to worry about it unless you are really trying.

Keynote

A body fat scale can help you measure your muscle mass and body fat percentage. To be considered lean, men need to be between 10 – 13% body fat and women between 16 – 20%.

5. Exercise Daily 👟

Exercising can help contribute to losing calories but it is still not as important as diet. A single unhealthy snack like a bag of chips can cause you to consume many calories and still make you hungry within a couple of hours.

If you end up eating unhealthy, exercising can take up a lot of time if you want to burn off those calories.

Taking on the mental challenge and training your mind to eat healthily can be more beneficial in the long run instead of many failed attempts of losing weight by exercising, which may cause you to have an unhealthy relationship with eating healthy food and exercising.

In terms of exercise, it is much better to only do things you enjoy like for example going for bush walks, hiking or playing your favourite sport.

Keynote

Exercising can aid you in losing weight although not as important as diet. Find an activity you would enjoy and do it weekly.

Action to take ✍️

Only drink water, matcha or coffee
Drink 2-3 litres of water a day.
Have a daily eating routine and stick with it.
Your diet should be protein-heavy.
Have 6 smaller meals a day.
Sleep 8 hours a night every day.
Get a body fat scale.
Aim to be 10 – 13% body fat if you are a man.
Aim to be 16 – 20% body fat if you are a woman.
Find an exercise activity you would enjoy and do it weekly.

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How to Get a Model Body Naturally at Home

1. Hydrate a Lot 💦