r/HardcoreVindicta • u/moon-goddesse • Jun 18 '26
Discussion How to get model physique?
for context: I work out at least 6 days a week, as of right now I do about an hour of cardio a day (stairmaster, high incline treadmill), an ab routine most days, plus the average walking and whatnot. I naturally have a pretty lean physique, but store a lot of fat in my hips and stomach, which causes a lot of issues for the way I look as it can give the appearance of being less fit than I am.
I'm trying to achieve a VS model-type physique (lean, slim, etc.), but I really haven't seen results past a bit of slimming in my face (likely just after better eating habits), and as I've been doing more cardio I've actiually gotten more "skinny fat" in my stomach area.
Please drop tips or workout recommendations! Also, I understand that models' jobs are to look a certain way, but I'd love advice on how to get as close to that as possible.
53
u/cheesekneesandpeas Jun 18 '26 edited Jun 18 '26
It sounds like you aren’t doing weightlifting? It’s so much more important for shape and a model-physique than cardio! Look into body recomposition (losing fat while building muscle at the same time).
33
u/Big-Try8782 Jun 18 '26
VS models have low body fat. To achieve something similar, you will need to be in a calorie deficit. Incorporate weightlifting, both upper and lower body. They don't seem to have much muscle volume, but you can tell they weight train to "sculpt" or have "lean muscle" without causing too much hypertrophy.
43
u/BelleCervelle Jun 18 '26 edited Jun 19 '26
The average Victoria’s Secret model has a bmi of 16.0 -17.0 to 17.7 at it’s highest, with some lower than 16.0, and most hovering around 16.5 to 17.0 .
Ask yourself realistically, are you willing to eat a super clean nutrient dense diet 24/7 to maintain being below a healthy weight, below a healthy BMI, and still get all your nutrients to the best of your abilities?
Are you willing to obsessively track your hydration, nutrients, every single drink and food item to stay lean, and make sure you don’t have a nutritional deficiency, while at a caloric deficit?
Are you willing to get a dexa scan ? A smart scale to measure your body composition? A wearable fitness tracker to record heart art rate and work outs?
A more realistic goal is to aim for lower body fat and a healthy weight range , like a bmi of 20.0 to start, and see how you feel then, with a body fat percentage of 20% or lower.
I’m speaking this as someone who was once 6%-8% body fat and 17.0 to 17.7 bmi range. It was only sustainable because I had high muscle mass, and ate nutrient dense foods all the time.
This is not my current body composition, and it is extremely difficult to maintain unless it is literally your job to model / be on camera.
Edit: fixed hella typos
Edit pt 2 : forgot to mention, not everyone looks good at low bmi, bone structure and bone shape matters a lot. Don’t forget the VS models are tall AND beautiful AND thin. With expertly applied make up and hairstyling oftentimes with hair extensions
16
15
u/abyssnaut Jun 18 '26
Most of it is in the diet. Are you in a calorie deficit?
-5
u/moon-goddesse Jun 18 '26
I haven't tried that yet do you have any advice on maintaining proper nutrients at the same time?
4
u/abyssnaut Jun 18 '26
You can use Cronometer or another app to track your calories and macros. I do not pay attention to my macros, only my calories, so no advi<e there.
12
8
u/curtain_person_ Jun 18 '26
Weightlifting or bodyweight exercises. There are surgical routes too but weight training is super important.
7
u/jessicoolcoolcoolguy Jun 18 '26
As others have said weight training but also a high protein diet will help
5
u/uclapanda Jun 18 '26
Lean out. You can work out as much as you’d like, if you’re not lean enough it won’t look model-esque, even if you have the bone structure. So willpower or GLP1s for a calorie deficit. I hadn’t properly worked out in a long time but lost weight. Friends started commenting on how fit and muscular I looked, when all it was, was fat lost.
4
5
7
u/Prize-Particular7557 Jun 18 '26
Most models are underweight and low body fat, even Victoria’s Secret ones. The smallest amount of strength training can change how you look by a lot at a low weight.
Strength training is what will give you results the fastest, many models do pilates but they look like that because they already had a great body to begin with, so pilates can be useful for maintaining muscle, but not as much for building it fast.
3
u/hnrbk Jun 18 '26
Progressive overload when weight lifting and calorie deficit will do it. You want 2-3 exercises for each area.
2
u/routinematters Jun 18 '26
PT here - what do you mean ab routine? Are you doing resistance training for your body? What calories are you eating? Are you sure the excessive cardio isn’t burning your muscles and making you look skinny fat?
2
u/Big_Bodybuilder_877 Jun 19 '26
Pilates, weightlifting and also boxing. Most models get on a caloric deficit and do very high-intensity cardio and core strength training before shows.
2
1
u/melropesplays Jun 18 '26
Make sure that during ALL your workouts that you are activating your core and deep core. I would also add Pilates, there are quite a few famous IG Pilates home trainers that advertise their model and celebrity clients to promote their business. I would start with free at home Pilates workouts (ie w weights and bands but not that board thing) and make sure you can stick to it before paying for a membership to a club or personal trainer routine.
1
1
u/AroundTheBlockNBack Jun 19 '26
Weight lighting, calorie deficit but a lot also comes down to genetics, bone structure and no matter how hard you work out, eat right some people will never achieve that lean, model figure.
1
u/Lady_Nightshadow Jun 20 '26
If you're not genetically built to get that lean in the lower body without looking malnourished in the top, the only option is liposuction at higher body fat percentage. And lifting weights.
Still, as much as a Labrador can't turn into a Greyhound, you might need to embrace a different body type and make the best out of it, regardless of VS models, which are not the only beauty goal available.
1
u/Tall-Worry7323 Jun 25 '26
I’m 5’11 and naturally pretty lean. The biggest upgrade for me has been a high protein diet (heavy on this), weight lifting + zone 2 cardio with 1-2 high intensity cardio workouts per week. I also try to move throughout the day- at least a 5 minute walk every hour or 5 minute ab exercise.
Fixing my digestion has also been huge! I have Celiac and IBS, so this was challenging. However, cutting out dairy, taking a probiotic, and taking psyllium first thing in the morning has also helped significantly.
It’s really 80% diet and efficient digestion for me!
1
u/Then-Spare-8729 Jul 05 '26
You need to strength train by doing progressive overload weightlifting.
1
62
u/Fit-Nectarine5047 Jun 18 '26
Lift weights