Tips and exercises to achieve a toned and healthy model body.

How to Get a Model Body Naturally at Home

Hydrate | Diet | Sleep | Body fat | Exercise | Action

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Get a model body naturally at home with these 5 essential tips. Hydrate, follow a healthy diet, get adequate sleep, measure your body fat percentage, and exercise regularly for optimal results.

Hydrate for a Model Body πŸ’¦

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.

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Keynote

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

Diet for a Model Body πŸ˜‹

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.

TypeSources
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
FishSalmon, Tuna, Shrimp, Trout, Sardines, Anchovy, Cod
ProteinChicken breast, Eggs
DairyMilk, Cheese (Ricotta, Cottage, Cheddar, Mozzarella, Parmesan), Plain Yogurt, Butter
Nuts and SeedsAlmonds, Walnuts, Pumpkin Seeds, Peanuts
FatsAvocados, Cold pressed extra virgin olive oil
CarbsOats, Quinoa, Manuka Honey
PowdersCacao, Mangosteen, Matcha, Ashwagandha, Tumeric, Maca
BerriesBlackberries, Blackcurrants, Blueberries, Boysenberries, Raspberries, Strawberries, Cranberries, Red grapes
SpicesGinger, 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.

My own diet example

Breakfast

  • 16 almonds.
  • 8 walnut halves.
  • Tablespoon of pumpkin seeds.
  • Whole banana.
  • Whole carrot.
  • Tablespoon of manuka honey
  • A large cup of organic Japanese matcha
  • – If extra hungry eggs fried in olive oil and a bowl of plain oats

Chew dental gum after breakfast.

Mid-morning smoothie

  • Tablespoon of cacao powder.
  • Half a teaspoon of ashwagandha.
  • Half a teaspoon of turmeric.
  • Yet to buy and add maca powder.
  • Yet to buy and add mangosteen powder.
  • A couple of pieces of mango
  • Blackberries.
  • Blackcurrants.
  • Blueberries.
  • Boysenberries.
  • Raspberries.
  • Strawberries.
  • Cranberries.
  • Red grapes.

Snack

  • Slice of Cheese

Lunch

  • Chicken breast
  • Eggs if didn’t have it at breakfast
  • A small portion of quinoa
  • Half a lemon
  • Spinach
  • Kale
  • Brocolli
  • Roma Tomatoes
  • Garlic
  • Ginger
  • Red onion

Chew dental gum after Lunch.

Dinner

  • Fish
  • A small portion of quinoa
  • Half a lemon
  • Beats
  • Potatoes

Desert

  • Watermelon
  • Mango

Chew dental gum after Dinner.

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.

Sleep for a Model Body 😴

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.

Measure Your Body Fat Percentage βš–οΈ

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.

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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%.

GenderEssential body fat %Athlete level lean body fat %
Men Above 8%10 – 13%
WomenAbove 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%.

Exercise for a Model Body πŸ‘Ÿ

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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