Jadine Cleary

Exercize! for a Model Physique

Jadine Cleary

We have talked about food, which is the most important piece for maintaining your bod, and now we need to talk about the next piece... exercise.

Why is exercise important?

Yes, you know it's important, just like you know getting your calcium is important... but why is it particularly important for you as a young woman and a model? And how do you decide what is the best exercise program for you??

Here's the scoop. Exercising does a number of things:
  • burns calories, so you will look great and can eat more (who likes to eat like a rabbit anyway?)
  • increases blood flow so you will look more vibrant and healthy.
  • gets the fat molecules in your system moving around so they can be metabolized and broken down so you don't store them!
  • tones your muscles so you look better and you burn more fat - the more muscle mass you have, the more calories you burn day to day.
  • elevates your mood and increases energy
  • helps you keep your eating in check - when you feel better about your body, you eat better.

    Different models have different approaches to diet and exercise. And different approaches are valid for different individuals. However, there are some truisms that are common to the female population.

    The only way to maintain a slim figure is by eating an amount of food in direct proportion to what your body can burn off. If you eat more calories than your burn, you will gain weight. In order to lose weight, you must burn more than you eat.

    Females need around 1900 calories a day to maintain their weight comfortably. If you drastically reduce the amount you eat, you're in danger of slowing your metabolic rate. But if you increase your activity rate, you will be burning unwanted calories, you'll look better, and you'll get the benefits mentioned above.

    To burn one pound of fat, you must burn 3500 calories. That's six hours of running (at 600 calories and hour), or seven hours of biking (at 500 calories an hour) or eight to nine hours of fast walking (at 450 calories an hour)

    If you had a chocolate bar every day beyond your body's calorie requirement, you would gain about 33 pounds of fat within one year. However if you walked fast for an hour a day, you could lose 52 pounds in a year.

    It's simple, if you like to eat and you don't exercise, you will gain weight.

    Another reality check.

    Yes some people are genetically gifted, and if you are a model or are contemplating getting into modelling, you are probably more gifted than many. However most of us can't get away with not exercising - especially if we want to look great and be competitive in the modelling market. Let's face it, its tough out there and you need to look and feel fabulous.

    How much is enough?

    Well this depends on your lifestyle and the type of shape you are in currently. How much you burn depends on how much you move your body and how much muscle mass you have.

    Muscles work harder to maintain their status, so they burn more calories than non-muscle tissue. This is one reason why men can eat more than women, even if they are sedentary - because they have more muscle mass. One pound of muscle burns approx 25 times more calories than a pound of fat. So a more muscular woman burns more calories than a sedentary, unfit woman.

    If you have an active job and move around a lot during the day you will need to do less exercise than someone who is in school or has an office job. And if you like to go clubbing and dancing at night (without drinking of course) you can do less than someone who is stuck to their couch. Also remember: being on set, getting makeup done, doing try-ons etc, does not burn a lot of calories. Only if you are doing physically demanding poses can you count modelling as an active process.

    For an optimum body, you need to do cardio and strength training.

    Read the next articles to find out when is the best time to do cardio, some examples of effective work-outs and what to do for strength training.

    If you have any questions, please send me an email.

  • Part THREE Part FIVE


    Blogs We Follow

    Cailin Hill (The Model Burnbook)

    Natalia Zurowski & Jasmine Chorley Foster (The Business Model)

    Madison Schill & Addison Gill's (Mind Over Model)

    Ania Boniecka (A n i a . B)