Many girls are interested in knowing how famous models train and eat. To achieve fame, the beauty given by nature alone is clearly not enough. Find out how to make firm hips and buttocks? You can become a star of the modeling business thanks to natural beauty and a well-designed training program. Of course, nutrition plays an equally important role here. Today we will consider training programs for girls from the modeling business.
The training process of Tara Boreiko
In conversations with representatives of the media, Tara constantly mentions that she was fond of sports from an early age. She dreamed of reaching great heights in gymnastics, but at some point she began to grow sharply and this sport had to be abandoned.
Today, Tara does six strength training sessions and four to six cardio sessions per week. The nutrition program consists of five small meals that are high in nutrients. The girl is very fond of fruits and vegetables, and from protein products she prefers fish and chicken.
Of course, Tara also has her own training secrets. At the same time, it should be said that she keeps them in strict confidence for the day and willingly shares them with everyone. During the lesson, Tara works on two parts of the body, but at the same time loads the abdominal muscles daily. Squats are among the girl's favorite exercises. Tara is confident that only with the help of this movement can the buttocks be given a gorgeous shape.
In strength training, our heroine prefers to work with free weights, although she does not forget about simulators. Tara's cardio training lasts 45 minutes every day. For the first 20 minutes, she runs or uses an exercise bike, after which she switches to walking.
Here is an example of a Tara complex aimed at developing biceps:
- Lifting the bar in a standing position;
- Alternating lifting of dumbbells while sitting;
- Lifting using the Cattle bench.
All movements in the complex are performed for 4 approaches with the number of repetitions from 10 to 15. It should also be said about Tara's nutrition program.
- 1 meal - half a cup of oatmeal, protein scrambled eggs from five eggs with mushrooms, coffee.
- Meal 2 - low-fat cottage cheese with added fruit.
- Meal 3 - Green beans and a cup of Brussels sprouts dressed with salsa sauce.
- 4 meal -? protein bar.
- Meal 5 - a dish of fish or chicken with vegetables.
Karen McDougal's training process
Kara is known to all readers of PlayBoy magazine. After she became the girl of the year according to the version of this publication, Karen did not know where to hide from her fans. At the same time, everyone who knows the girl from childhood notes her natural modesty. Karen herself still does not understand how she became a PlayBoy star.
Karen began to attend the gym at school and continues to study to this day. Like Tara Boreiko, Karen loves to use free weights in strength training and focuses on the legs and arms. Not without cardio, which the girl devotes 20 minutes twice a week. All this time she spends on the treadmill. Karen herself admits that her nutrition is much worse than her fitness classes. She is not able to adhere to dietary nutrition programs for a long time and even allows herself to visit McDonald's from time to time. But as Karen herself admits with a smile, the body so far forgives her such an attitude to nutrition.
Here is an example of a Karen complex aimed at developing legs:
- Squats - 4 sets of 10-15 reps
- Leg extension - 3 sets of 10 reps
- Deadlift with straight legs - 4 sets of 10 reps
- Lying Leg Curl - 4 sets of 10 reps
- Calf Raises - 3 sets of 15 reps.
Karen eats four times a day.
- 1 meal - oatmeal.
- Meal 2 - protein shake.
- Meal 3 - potatoes with beef.
- Meal 4 - pasta with white chicken meat.
Shannon Clark's training process
Shannon was born into a pastor's family and has been a believer since childhood. At the age of 26, she won the Miss Michigan pageant on her sixth attempt. This triumph was given to her very hard, and Shannon earned a severe depletion of the body. After that, her trainer revised the training plan and shortened them somewhat.
It should also be said that in preparation for the beauty pageants, Shannon uses starvation nutrition programs. This can lead to undesirable consequences and for this reason the girl increases the number of protein compounds and protein consumed.
Here is an example of the Shannon complex aimed at developing the muscles of the back:
- Deadlift of the block for the head -3 sets from 10 to 15 repetitions;
- Pull of the block down - 3 sets of 10 to 15 repetitions;
- Dumbbell Rows - 3 sets of 10 to 15 reps
- Wide and Narrow Grip T-Bar Rows - 3 sets of 10 to 15 reps
- Seated Block Row Close Grip - 3 sets of 10 to 15 reps.
Shannon eats four times a day.
- 1 meal - egg whites (5 pieces), half a glass of oatmeal, cooked in water,? glasses of freshly squeezed juice, a pack of multi-vitamin complex, coffee.
- 2 meals - fruit and water.
- Meal 3 - green salad dressed with lemon juice or vinegar, 120 grams of white meat grilled chicken and water.
- Meal 4 - baked or boiled white fish (120 grams), potatoes (1 piece), boiled vegetables and water.
For more information on training models, see here:
[media =
