30 Days To A Fitness Model Body

Not everyone dreams of becoming a fitness model, but it sure is fun to look like one! Here's your 30-day nutrition and training plan!

You may not aspire to be a fitness competitor or a cover model, but you may still want to lean down and build some beautiful, statuesque muscles. Burning fat and building muscle not only makes your body look better, but it's also a positive step toward living a longer, healthier life! And that's something everyone should want.

So, if you've been thinking about stepping into the fitness game, but aren't sure where to start, I've created the perfect plan for you!

Check out Kelsey's 50-pound weight-loss story here.

Start Smart Plan To Succeed

The first step in achieving your goals is to make sure you know exactly what you want. From there, make a daily action plan that will move you forward toward that goal.

If your fitness goal is to get leaner and build a little muscle, the first thing I recommend is creating a nutrition plan. Eating healthy is often the hardest part, but it's by far the most important aspect of being leaner and healthier. Personally, I never saw the results I wanted until I took control of the food I was eating.

Second, start a workout plan that has a great balance of weight training and cardio. Don't worry ladies—you won't bulk up from lifting weights! Resistance training is the only thing that has made my body look shapely and more youthful. I encourage you to trust the process and give weight training a chance. I guarantee you'll like the changes you see!

Following a "cardio only" workout plan just makes you a smaller version of what you already are. It's impossible to build those round shoulders and carve nice arms when all you're doing is running or walking on a treadmill.

Fitness Model Training Plan

Do you have your goals written down? Are you prepared to take the necessary steps to get there? Here's the perfect plan to get you moving on the right path. Let's get started!

Training to look like a fitness model takes time and dedication, but it's also a lot of fun! Lifting weights can make you feel like a badass and will make your body look amazing.

For this training plan, you'll work each muscle group once per week. If you have a lagging muscle group—in my case, it's glutes—work it twice per week with at least two days of rest between workouts.

Make sure that you're using enough weight to make every set difficult. If you can get through a set without elevating your heart rate, you're not doing enough weight. Your muscles need considerable resistance in order to change.

Weeks 1 and 2

Use the first week to gauge your strength and endurance. Learn how to do every exercise by watching the video for each exercise and practicing good form.

During Week 2, each exercise should be done for 3 sets of 12 reps, except for abdominal exercises which should be done for 3 sets of 25 reps.

Day 1: Glutes and Legs
Warm-up
1

Stretching

5 min.
Stretching Stretching
2

Cardio

5 min.
Cardio Cardio

3

Walking lunge

3 sets of 10 reps
Bodyweight Walking Lunge Bodyweight Walking Lunge

4

Abductor machine

3 sets of 10 reps
Abductor machine Abductor machine

5

Barbell squat

3 sets of 10 reps
Barbell Squat Barbell Squat

6

Banded glute kick-back

3 sets of 10 reps
Banded glute kick-back Banded glute kick-back

7

Lying leg curl

3 sets of 10 reps
Lying Leg Curls Lying Leg Curls

8

Barbell deadlift

3 sets of 10 reps
Barbell Deadlift Barbell Deadlift

9

Seated calf raise

3 sets of 10 reps
Seated Calf Raise Seated Calf Raise

Day 2: Shoulders, Abs, and Cardio
Warm-up
1

Stretching

5 min.
Stretching Stretching
2

Cardio

5 min.
Cardio Cardio

3

Arnold press

3 sets of 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press

4

Barbell shoulder press

3 sets of 10 reps
Barbell Shoulder Press Barbell Shoulder Press

5

Reverse machine fly

3 sets of 10 reps
Reverse Machine Flyes Reverse Machine Flyes

6

Upright row

3 sets of 10 reps
Upright Barbell Row Upright Barbell Row

7

Lateral raise

3 sets of 10 reps
Side Lateral Raise Side Lateral Raise

8

Crunch

3 sets of 20 reps
Crunches Crunches

9

Decline crunch

3 sets of 20 reps
Decline Crunch Decline Crunch

10

Russian twist

3 sets of 20 reps
Russian Twist Russian Twist

11

Cardio

20 min. of HIIT or steady state
Cardio Cardio
If you choose HIIT, make sure you're really pushing yourself during the intervals; you should be out of breath after each one! Steady-state cardio is performed at a moderate intensity (around 60-70 percent of your maximum heart rate).

Day 3: Chest, Triceps and Cardio
Warm-up
1

Stretching

5 min.
Stretching Stretching
2

Cardio

5 min.
Cardio Cardio

3

Dips

3 sets of 10 reps
Dips Dips

4

Decline skullcrusher

3 sets of 10 reps
Decline skullcrusher Decline skullcrusher

5

Single-arm dumbbell triceps extension

3 sets of 10 reps per side
Single-arm dumbbell triceps extension Single-arm dumbbell triceps extension

6
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

7

Alternating dumbbell floor press

3 sets of 10 reps per side
Alternating dumbbell floor press Alternating dumbbell floor press

8

Butterfly

3 sets of 10 reps
Butterfly Butterfly

9

Cardio

20 min. of HIIT or steady state
Cardio Cardio

Day 4: Back, Biceps and Cardio
Warm-up
1

Stretching

5 min.
Stretching Stretching
2

Cardio

5 min.
Cardio Cardio

3

Pull-up

3 sets of 10 reps (assisted if necessary)
Pullups Pullups

4

Seated cable row

3 sets of 10 reps
Seated Cable Rows Seated Cable Rows

5

Dumbbell incline row

3 sets of 10 reps
Dumbbell Incline Row Dumbbell Incline Row

6

Hyperextension

3 sets of 10 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

7

Cable hammer curl

3 sets of 10 reps
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

8

Drag curl

3 sets of 10 reps
Drag Curl Drag Curl

9

Cardio

20 min. of HIIT or steady state
Cardio Cardio

Day 5: Cardio
1

Cardio

20 min. of HIIT or steady state
Cardio Cardio

Day 6: Rest (Reflection and meal prep)
Day 7: Rest



Weeks 3 and 4

The second part of this program is a little more difficult than the first two weeks. You'll be doing some different exercises, and you'll be using more weight. If you can lift the weight for 15 reps, you're not going heavy enough. Try using enough weight so you can hit 12 reps on the first set, 10 on the second, and 8 on the third.

During Week 4, perform 4 sets of 8-12 reps to failure.

Day 1: Glutes and Legs
Warm-up
1

Stretching

5 min.
Stretching Stretching
2

Cardio

5 min.
Cardio Cardio

3

Sumo squat

3 sets of 8-12 reps to failure
Sumo squat Sumo squat

4

Glute cable kick-back

3 sets of 8-12 reps to failure
Glute cable kick-back Glute cable kick-back

5

Dumbbell reverse lunge

3 sets of 8-12 reps to failure
Dumbbell reverse lunge Dumbbell reverse lunge

6

Kettlebell single-leg deadlift

3 sets of 8-12 reps to failure
Kettlebell single-leg deadlift Kettlebell single-leg deadlift

7

Barbell walking lunge

3 sets of 8-12 reps to failure
Barbell Walking Lunge Barbell Walking Lunge

8

Box jump

3 sets of 8-12 reps
Box Jump (Multiple Response) Box Jump (Multiple Response)

9

Calf press on leg press machine

3 sets of 8-12 reps to failure
Calf press on leg press machine Calf press on leg press machine

Day 2: Shoulders, Abs and Cardio
Warm-up
1

Stretching

5 min.
Stretching Stretching
2

Cardio

5 min.
Cardio Cardio

3

Alternating cable shoulder press

3 sets of 8-12 reps to failure
Alternating cable shoulder press Alternating cable shoulder press

4

Bent-over rear-delt raise with head on bench

3 sets of 8-12 reps to failure
Bent-over rear-delt raise with head on bench Bent-over rear-delt raise with head on bench

5

Reverse machine fly

3 sets of 8-12 reps to failure
Reverse Machine Flyes Reverse Machine Flyes

6

Upright barbell row

3 sets of 8-12 reps to failure
Upright Barbell Row Upright Barbell Row

7

Bicycle crunch

3 sets to failure
Bicycle crunch Bicycle crunch

8

Toe toucher

3 sets to failure
Toe Touchers Toe Touchers

9

Crunch

3 sets to failure
Crunches Crunches

10

Cardio

30 min. of HIIT or steady state
Cardio Cardio

Day 3: Cardio
1

Cardio

30 min. of HIIT or steady state
Cardio Cardio
Note: I typically do about 20 minutes of high-intensity intervals followed by 10 minutes of steady-state cardio.

Day 4: Back, Biceps and Cardio
Warm-up
1

Stretching

5 min.
Stretching Stretching
2

Cardio

5 min.
Cardio Cardio

3

Single-arm lat pull-down

3 sets of 8-12 reps to failure
Single-arm lat pull-down Single-arm lat pull-down

4

Single-arm dumbbell row

3 sets of 8-12 reps to failure
Single-arm dumbbell row Single-arm dumbbell row

5

Bent-over barbell row

3 sets of 8-12 reps to failure
Bent-over barbell row Bent-over barbell row

6

Hyperextension

3 sets of 8-12 reps to failure
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

7

Barbell biceps curl

3 sets of 8-12 reps to failure
Barbell biceps curl Barbell biceps curl

8

Dumbbell hammer curl

3 sets of 8-12 reps to failure
Dumbbell hammer curl Dumbbell hammer curl

9

Cardio

30 min. of HIIT or steady state
Cardio Cardio

Day 5: Glutes and Abs
Warm-up
1

Stretching

5 min.
Stretching Stretching
2

Cardio

5 min.
Cardio Cardio

3

Goblet squat

3 sets of 8-12 reps to failure
Goblet Squat Goblet Squat

4

Hip thrust

3 sets of 8-12 reps to failure
Barbell Hip Thrust Barbell Hip Thrust

5

Lunge pass-through

3 sets of 8-12 reps to failure
Lunge pass-through Lunge pass-through

6

Leg press

3 sets of 8-12 reps to failure
Leg Press Leg Press

7

Exercise-ball pull-in

3 sets of 8-12 reps to failure
Exercise-ball pull-in Exercise-ball pull-in

8

Knee raise

3 sets of 8-12 reps to failure
Knee raise Knee raise

9

Seated leg tuck

3 sets of 8-12 reps to failure
Seated Leg Tucks Seated Leg Tucks

Day 6: Rest (Rest, eat a cheat meal, and prep your meals for next week)
Day 7: Chest, Triceps and Cardio
Warm-up
1

Stretching

5 min.
Stretching Stretching
2

Cardio

5 min.
Cardio Cardio

3

Dip

3 sets of 8-12 reps to failure
Dip Dip

4

Close-grip bench press

3 sets of 8-12 reps to failure
Close-grip bench press Close-grip bench press

5

Reverse-grip triceps push-down

3 sets of 8-12 reps to failure
Reverse-grip triceps push-down Reverse-grip triceps push-down

6

Push-up

3 sets of 8-12 reps to failure
Push-up Push-up

7

Dumbbell bench press

3 sets of 8-12 reps to failure
Dumbbell Bench Press Dumbbell Bench Press

8

Cardio

30 min. of HIIT or steady state
Cardio Cardio

Fitness-Model Nutrition

Your food decisions determine 80 percent of your results. You may exercise hard, but only 20 percent of the changes you see in the mirror will come from what you do in the gym.

So before you even step foot in a gym, fine-tune your nutrition. Start by determining your total daily energy expenditure (TDEE). That will give you a pretty good indication of how many calories you need to eat.

Calculate Your Total Daily Energy Expenditure!

Mifflin St. Jeor equation

Men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
Women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161

* Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

Calorie Calculator


Height
Age
Weight
Sex

Select Your Activity Level

* Mifflin-St. Jeor Equation


When you know how many calories to eat, break them down into a macronutrient ratio. I follow a 40/40/20 macro ratio, which means 40 percent of my calories come from protein, 40 percent from complex carbohydrates, and 20 percent from healthy fats.

That's usually a good place to start. But, you can always alter the numbers to fit what you like to eat. So, if you like a little more fat in your diet, try a 40/30/30 ratio.

If you're not exactly sure how to start, try this sample meal plan. It includes four days of meals to help you learn what foods are best and when to eat them.


A photo posted by Kelsey Byers (@kelseybyersfit) on



Sample Meal Plan 1

Meal 1

Scrambled egg whites: 4-5


Spinach: 1 cup


Oatmeal: 1/2 cup (measured dry)


Coffee: 1 cup


Water: 8-10 oz.


Meal 2

Nonfat Greek yogurt: 1 cup


Apple: 1 medium

Or:

Meal 3

Grilled chicken: 4-6 oz.


Sweet potato: 1 medium


Steamed asparagus: 1 serving


Meal 4
Meal 5

Extra-lean beef burger: 4-6 oz.


Whole-wheat bun: 1


Avocado: 2-3 slices


Lettuce


Tomato


Onion


Meal 6

Scrambled egg whites: 4-5


Spinach: 1 cup


Pico de gallo: 1/4 cup


Oatmeal: 1/3 cup



Sample Meal Plan 2

Meal 1
Meal 2

Nonfat Greek yogurt: 6 oz.


Rice cakes: 2


Meal 3

Grilled chicken: 4-6 oz.


Hash browns: 1/2 cup


Steamed broccoli: 1 cup


Meal 4
Meal 5

Scrambled egg whites: 5


Spinach: 1 cup


Salsa: 2 tbsp


Ezekial bread: 2 pieces


Avocado: 2 slices


Meal 6

Extra-lean ground turkey: 4-6 oz.


Spinach or kale salad: 1-2 cups


Salsa: 2 tbsp



Sample Meal Plan 3

Meal 1

Scrambled egg whites: 5


Berries or banana: 1/2 cup


Meal 2
Meal 3

Baked mahi-mahi: 4 oz.


Quinoa: 1/2 cup


Steamed asparagus or green beans: 1 serving


Meal 4

Lean burger patty: 5 oz.


Spinach salad: 1-2 cups


Sweet potato: 1 medium


Meal 5

Scrambled egg whites: 5


Spinach: 1 cup


Salsa: 1-2 tbsp


Whole-wheat toast: 2 pieces


Avocado: 2 slices


Meal 6

Extra-lean ground turkey: 4-6 oz.


Black beans: 1/3 cup


Salsa: 1-2 tbsp


Steamed veggies: 1-2 cups


Meal 7

Extra-lean zesty turkey meatballs: 4-6 oz. (recipe below)


Mustard for dipping: 2 tbsp



Sample Meal Plan 4

Meal 1
Meal 2

Nonfat Greek yogurt: 6 oz.


Apple: 1 small


Meal 3

Lean steak: 4 oz.


Baked potato: 1 medium


Spinach or kale salad: 1-2 cups


Meal 5

Scrambled egg whites: 5


Hash browns: 4 oz.


Salsa: 2 tbsp


Meal 6

Low-fat cottage cheese: 1/2 cup


Whole-wheat toast: 1 piece.


Meal 7

Extra-lean zesty turkey meatballs: 4-6 oz. (recipe below)


Mustard for dipping: 2 tbsp




Zesty Turkey Meatballs



This is one of my favorite recipes. It's so easy to prepare, and the meatballs are perfect for when you need to prepack your meals!

Ingredients

Extra-lean turkey: 1 lb.


Old-fashioned oatmeal: 1/3 cup


Red onion: 1/4 cup


Onion powder: 1 tsp


Garlic: 1 tsp


Parsley: 1 tsp


Chopped jalapeno: 1 small


Chipotle chili pepper: 1 tsp


Directions
  1. Preheat oven to 375 degrees F.
  2. Cover a cookie sheet with foil and lightly spray with cooking spray.
  3. In a bowl, combine all ingredients.
  4. Using your hands, form meatballs with the turkey and place them on the cooking sheet in golf-ball-sized bites.
  5. Cook for 27 minutes, or until meatballs are brown.
  6. For a complete meal, add a complex carbohydrate and vegetable.

Nutrition Facts
Serving size: 4 meatballs
Amount per serving
Calories 158
Fat 1.5 g
Carbs 7 g
Protein 29 g