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

30 Days To A Fitness Model Body

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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/Legs
Rest 30 sec. between sets.
1
IT Band and Glute Stretch
Or other leg stretches.
5 min. (warm-up)
2
Running, Treadmill
5 min. (warm-up)
3
Bodyweight Walking Lunge
3 sets, 10 reps
4
Thigh Abductor
3 sets, 10 reps
5
Barbell Squat
3 sets, 10 reps
6
One-Legged Cable Kickback
3 sets, 10 reps (cable or bands)
7
Lying Leg Curls
3 sets, 10 reps
8
Barbell Deadlift
3 sets, 10 reps
9
Seated Calf Raise
3 sets, 10 reps
Day 2: Shoulders/Abs/Cardio
Rest 30 sec. between sets.
1
Shoulder Stretch
5 min. (warm-up)
2
Running, Treadmill
5 min. (warm-up)
3
Arnold Dumbbell Press
3 sets, 10 reps
4
Barbell Shoulder Press
3 sets, 10 reps
5
Reverse Machine Flyes
3 sets, 10 reps
6
Upright Barbell Row
3 sets, 10 reps
7
Side Lateral Raise
3 sets, 10 reps
8
Crunches
3 sets, 20 reps
9
Decline Crunch
3 sets, 20 reps
10
Russian Twist
3 sets, 20 reps
11
Running, Treadmill
20 min. of HIIT or steady state (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/Cardio
Rest 30 sec. between sets.
1
Chest And Front Of Shoulder Stretch
5 min. (warm-up)
2
Running, Treadmill
5 min. (warm-up)
3
Dips - Chest Version
3 sets, 10 reps
4
Decline EZ Bar Triceps Extension
3 sets, 10 reps
5
Dumbbell One-Arm Triceps Extension
3 sets, 10 reps per side
6
Reverse Grip Triceps Pushdown
3 sets, 10 reps
7
Dumbbell Floor Press
Alternating.
3 sets, 10 reps per side
8
Butterfly
3 sets, 10 reps
9
Running, Treadmill
20 min. HIIT or steady state
Day 4: Back/Biceps/Cardio
Rest 30 sec. between sets.
1
Rhomboids-SMR
5 min. (warm-up)
2
Running, Treadmill
5 min. (warm-up)
3
Pullups
3 sets, 10 reps (assisted if necessary)
4
Seated Cable Rows
3 sets, 10 reps
5
Dumbbell Incline Row
3 sets, 10 reps
6
Hyperextensions (Back Extensions)
3 sets, 10 reps
7
Cable Hammer Curls - Rope Attachment
3 sets, 10 reps
8
Drag Curl
3 sets, 10 reps
9
Running, Treadmill
20 min. of HIIT or steady state
Day 5: Cardio
1
Running, Treadmill
20 min. of HIIT or steady state
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/Legs
Rest 30 sec. between sets.
1
IT Band and Glute Stretch
5 min. (warm-up)
2
Running, Treadmill
5 min. (warm-up)
3
Wide-Stance Barbell Squat
3 sets, 8-12 reps to failure
4
One-Legged Cable Kickback
3 sets, 8-12 reps to failure
5
Dumbbell Rear Lunge
3 sets, 8-12 reps to failure
6
Kettlebell One-Legged Deadlift
3 sets, 8-12 reps to failure
7
Barbell Walking Lunge
3 sets, 8-12 reps to failure
8
Box Jump (Multiple Response)
3 sets, 8-12 reps
9
Calf Press On The Leg Press Machine
3 sets, 8-12 reps to failure
Day 2: Shoulders/Abs/Cardio
Rest 30 sec. between sets.
1
Shoulder Stretch
5 min. (warm-up)
2
Running, Treadmill
5 min. (warm-up)
3
Cable Shoulder Press
3 sets, 8-12 reps to failure
4
Bent Over Dumbbell Rear Delt Raise With Head On Bench
3 sets, 8-12 reps to failure
5
Reverse Machine Flyes
3 sets, 8-12 reps to failure
6
Upright Barbell Row
3 sets, 8-12 reps to failure
7
Air Bike
3 sets, Failure
8
Toe Touchers
3 sets, Failure
9
Crunches
3 sets, Failure
10
Running, Treadmill
30 min. of HIIT or steady state
Day 3: Cardio
1
Running, Treadmill
30 min. of HIIT or steady state (Note: I typically do about 20 minutes of high-intensity intervals followed by 10 minutes of steady-state cardio.)
Day 4: Back/Biceps/Cardio
Rest 30 sec. between sets.
1
Latissimus Dorsi-SMR
5 min. (warm-up)
2
Running, Treadmill
5 min. (warm-up)
3
One Arm Lat Pulldown
3 sets, 8-12 reps to failure per side
4
One-Arm Dumbbell Row
3 sets, 8-12 reps to failure per side
5
Bent Over Barbell Row
3 sets, 8-12 reps to failure
6
Hyperextensions (Back Extensions)
3 sets, 8-12 reps to failure
7
Barbell Curl
3 sets, 8-12 reps to failure
8
Hammer Curls
3 sets, 8-12 reps to failure
9
Running, Treadmill
30 min. of HIIT or steady state
Day 5: Glutes/Abs
Rest 30 sec. between sets.
1
IT Band and Glute Stretch
5 min. (warm-up)
2
Running, Treadmill
5 min. (warm-up)
3
Goblet Squat
3 sets, 8-12 reps to failure
4
Barbell Hip Thrust
3 sets, 8-12 reps to failure
5
Lunge Pass Through
3 sets, 8-12 reps to failure
6
Leg Press
3 sets, 8-12 reps to failure
7
Exercise Ball Pull-In
3 sets, 8-12 reps to failure
8
Bent-Knee Hip Raise
3 sets, 8-12 reps to failure
9
Seated Leg Tucks
3 sets, 8-12 reps to failure
Day 6: Rest (rest, eat a cheat meal, and prep your meals for next week)
Day 7: Chest/Triceps/Cardio
Rest 30 sec. between sets.
1
Chest And Front Of Shoulder Stretch
5 min. (warm-up)
2
Running, Treadmill
5 min. (warm-up)
3
Dips - Chest Version
3 sets, 8-12 reps to failure
4
Close-Grip Barbell Bench Press
3 sets, 8-12 reps to failure
5
Reverse Grip Triceps Pushdown
3 sets, 8-12 reps to failure
6
Pushups
3 sets, 8-12 reps to failure
7
Dumbbell Bench Press
3 sets, 8-12 reps to failure
8
Running, Treadmill
30 min. of HIIT or steady state

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!

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.

Sample Meal Plan 1

Meal 1
Egg Whites (scrambled)
4-5
Spinach
1 cup
Oatmeal (measured dry)
1/2 cup
Coffee
1 cup
Water
8-10 oz.
Meal 2
Greek Yogurt (nonfat)
1 cup
Apple (or protein shake)
1 medium
Meal 3
Chicken (grilled)
4-6 oz.
Sweet Potato
1 medium
Asparagus (steamed)
1 serving
Meal 4
Protein Shake
1
Meal 5
Burger Patty (extra lean)
4-6 oz.
Whole Wheat Hamburger Bun
1
Avocado
2-3 slices
Lettuce
2-3 slices
Tomato
1-2 slices
Onion
1-2 slices
Meal 6
Egg Whites (scrambled)
4-5
Spinach
1 cup
Salsa (pico de gallo)
1/4 cup
Oatmeal
1/3 cup

Sample Meal Plan 2

Meal 1
Protein Shake
1
Meal 2
Greek Yogurt (nonfat)
6 oz.
Rice Cake
2
Meal 3
Chicken (grilled)
4-6 oz.
Hash Browns
1/2 cup
Broccoli (steamed)
1 cup
Meal 4
Protein Shake
1
Meal 5
Egg Whites (scrambled)
5
Spinach
1 cup
Salsa
2 tbsp
Ezekiel Bread
2 slices
Avocado
2 slices
Meal 6
Ground Turkey (extra-lean)
4-6 oz.
Salad (spinach or kale)
1-2 cups
Salsa
2 tbsp

Sample Meal Plan 3

Meal 1
Egg Whites (scrambled)
5
Banana (or berries)
1/2 cup
Meal 2
Protein Shake
1
Meal 3
Mahi Mahi (baked)
4 oz.
Quinoa
1/2 cup
Asparagus (or green beans, steamed)
1 serving
Meal 4
Burger Patty (lean)
5 oz.
Salad (spinach)
1-2 cups
Sweet Potato
1 medium
Meal 5
Egg Whites (scrambled)
5
Spinach
1 cup
Salsa
1-2 tbsp
Toast (whole-wheat)
2 slices
Avocado
2 slices
Meal 6
Ground Turkey (extra-lean)
4-6 oz.
Black Beans
1/3 cup
Salsa
1-2 tbsp
Vegetables (steamed)
1-2 cups
Meal 7
Meatballs (extra-lean ground turkey)
4-6 oz.
Mustard
2 tbsp

Sample Meal Plan 4

Meal 1
Protein Shake
1
Meal 2
Greek Yogurt (nonfat)
6 oz.
Apple (nonfat)
1 small
Meal 3
Steak (lean)
4 oz.
Baked Potato
1 medium
Salad (spinach or kale)
1-2 cups
Meal 4
Meal Replacement Shake
1
Meal 5
Egg Whites (scrambled)
5
Hash Browns
4 oz.
Salsa
2 tbsp
Meal 6
Cottage Cheese (low-fat)
1/2 cup
Toast (whole-wheat)
1 slice
Meal 7
Meatballs (extra-lean ground turkey)
4-6 oz.
Mustard
2 tbsp

About the Author

Contributing Writer

Kelsey Byers

Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today.

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