Male models need not be bulky and buffed up, but most times require a lean and toned physique. This requires a specific set of exercises that target such muscles and sculpts the body the way a Model should have.
What is your goal?
What is your current body physique like, and what is your goal? If your body has too much fat your first priority must be to reduce the fat and build muscle before you work out on toning. If your weight is optimal, then you should be aiming for a muscular and toned body to be among the top male models. Use the macro calculator to find out how much calories you should be consuming, and whether your weight is ideal and healthy for your height category using the BMI calculator.
What weights should you lift?
Crush your ego, and lift the weights that are comfortable for you. Ideally, it should be a weight you can do up to 8 reps comfortably on your fist set. If a lean body is what you are aiming for, on that weight minus 2 reps (So if you do 8reps, do 6reps now) and but do more sets (for example you usually do 3 sets, now do 5 sets) This is because you don’t your aim is not to overstrain your muscle, but rather to gain definition slowly.
However, if you looking to lose weight and gain muscle, choose heavier weights but do lesser reps. For example, if you are comfortable with 8kg add 2kg and do10kg now, but with lesser reps (ideally stick to 3 sets). This will activate the muscle faster and you will have a more efficient work out.
Lift it right or go home.
In the same vein, you may be tempted to lift weights that are heavier than you can handle as you want to improve and see results faster. But that plan may actually backfire quite badly. This is because instead of lifting it properly you may be using the wrong muscle (usually the back) for support, or using your momentum and not isolating the right target muscle. Hence leave your ego out of the gym and put your priority into doing your exercises well before you start adding weights.
Focus more on weight training.
When people need to lose fat they immediately head for the treadmill or start running endlessly but it may not give them the modelesque body they desire. Getting thinner doesn’t mean getting the right model physique. It may also be inefficient to spend so many hours running for little consequential effect.
Did you know? Your body burns most of its energy while resting also known as our basal metabolic rate. Around 60% to 80% of energy is used while you resting mainly by your internal organs. Out of which around 22% is used by muscles (that’s just when you are resting). So the logic becomes simple, the more the muscle you have the more calories you burn while resting. So imagine you and your friend go and sit down to watch a movie, if you have twice the muscle, you would have burned twice more calories than him, and you have done nothing! Do high-intensity weight lifting exercises that will aid you in losing fat and gaining muscles at the same time for faster results.
“You work hard on that machine for an hour, and that work can be erased with five minutes of eating afterward.” -Kevin hall, mathematician and obesity researcher, source: VOX
No workout is complete without a proper diet and eating. After a workout we always get hungrier, this when we need to mind our calories and eat only the ideal amount. There should be some daily intake of carbohydrates, but the diet should focus on more on protein from meat, soy, nuts or other rich sources, and vitamins derived from vegetables and fruits. Snacks are often overlooked and we tend to eat anything unhealthy because we feel it’s a small quantity that is insignificant, but it can have a tremendous impact on our overall health.
It’s necessary not to overlook the basic matters of health such as enough sleep (7 to 9 hours) and drinking sufficient levels of water (minimum 8 glasses), eating clean and living a balanced and stress managed life.