How to Get a Body Like a VS Model

That famous angelic physique. Victoria’s Secret models are famous worldwide for modeling lingerie, bikinis, etc. As such, their bodies are often, what many women want their ideal physique to look like. The question is, how does one get a body in shape like a VS model fast? What kind of diet plan do you need to follow? What workouts are involved? How long will it take?


Understanding the Reality

One needs to understand first and foremost, that the runway models, aren’t in ‘runway condition’ year round. The photos they take are also enhanced and edited to make them look way better and their bodies in better shape.

Are these models in great shape? Yes, usually. However, the pictures aren’t reality. Plus, what you see at the fashion show, is them in a peak condition. Meaning, they only look like that for a day, and then get back into a normal shape.

So, going into this, don’t expect to have that same peak look year round. NOBODY DOES. It isn’t healthy and it is impossible to maintain.

Even when keeping on top of a diet and exercise routine, one can expect to fluctuate between 5-10 lbs throughout the year. Water weight, different foods, etc. will have different effects. Accept this as reality and don’t get a distorted sense of what you’re ‘supposed’ to look like.

Beyond that, trying to look exactly like a specific Victoria’s Secret model, isn’t really doable since you will have different bone structure and whatnot. Try to get into the best shape that YOU can and don’t compare yourself to someone else.

Yes, you can get into a similar shape as an Angel model, but it’s going to be your own unique version. Don’t get caught up in a distorted reality.


Assessing the VS Model Physique

OK, now let’s get into working into a model figure physique. What do these girls tend to look like? They’re tall, lean, usually have some toned muscles (but not a powerful ripped look), and a nicely shaped booty.

Obviously, we cannot do anything about the height. That’s pre-determined genetics, you either have it or you don’t. No worries, a shorter woman can still accomplish the same look, just on a smaller frame.

The leanness and muscle tone can absolutely be achieved. Keep in mind, how long it will take, depends on the starting point.

Some women will already be naturally skinny, but need to add some muscle mass.

Others, will have fat to lose and/or need to add resistance training to get the muscle.

In either case, don’t expect a quick fix. Have patience, follow a plan, and don’t take short cuts. There is no quick fix. Just a day by day improvement. Embrace the journey and the goal can be reached.

This isn’t one of those things that you can focus on for a couple of weeks and have amazing results. You can see good results within that time frame, but it is going to be progress, and not a complete transformation.


Diet for Model Figure

There’s a whole lot of misinformation or random mythology out there about how to burn fat and keep a lean physique. This is particularly true with women, trying to get a lingerie model-like body.

No, you don’t need to develop an eating disorder. Do not starve yourself or do any other ridiculous things like that, as it isn’t going to get you where you want to be, and will destroy your life.

What there does need to be within the realm of diet, to get a Victoria’s Secret Model body, is: discipline and making healthy eating a lifestyle.

When people think of diets, most of them think of short-term plans to lose weight. In this instance, it does mean that for a bit, BUT it really refers to a lifestyle change and commitment to healthy eating habits.

This means, moving away from processed foods, and toward healthy natural ingredients. Focusing on nutrition, rather than, just eating whatever you come across on a day to day basis.

Yes, you still can eat some junk food here and there. The goal is, to no longer have it be habitual.


Fat Loss, Muscle Gain, or Both?

Depending on one’s current physique, the path to get a model type body, is going to differ.

Again, the physique we’re targeting, is a lean one with some muscle tone…just not a great deal of mass. As such, the route to get there isn’t going to be the same for everyone.

If there needs to be fat loss: the workouts will be both weights and cardio based. The diet will be geared towards losing fat. Some muscle gains, will occur, if you’re a beginner lifter…even on calorie restriction. However, once lean, there may to be a ‘mini bulk’ if more lean mass is needed. Followed by, a short cut to lean out once again.

Let me reiterate, this is a process, and not a ‘quick fix’.

If already skinny: Muscle should be the target. Muscle mass gains require being in a caloric surplus. While you can make gains, as a beginner lifter even in a deficit, they aren’t as good as they can be.

Yes, if you’re skinny, you will need to eat more calories. This is to be able to build muscle tissue and get that strong ‘toned’ look. Yes, some fat gain occurs with this process. The key is to minimize it.

Too many women become afraid of gaining weight on the scale, not realizing that the physique can look better and be leaner, even when that number reads higher than it used to.

With a VS model body, the muscle gain isn’t dramatic anyway, so the bulking phase won’t take too much time. 4-8 weeks, probably.


Figuring Out Calories

A fitness app, can be a complete game changer in this process. You need to be able to track what you’re eating and the exercise you’re getting.

The baseline of everything, is figuring out your maintenance calories. Meaning, how many calories you need to stay exactly the same. From there, that number can be increased or decreased, to meet the goal.

To ge this number, the easiest way is to download a fitness app on your phone. I use one called MyNet Diary Pro, but there are many others, which work just as well.

All you do to set up, is give it the answers to a few basic questions. Age, weight, activity level, etc. It will calculate your maintenance calories.

Note: you will need a scale, for tracking purposes. Again, don’t get obsessed with this number. It will be higher on some days, lower on others. Even when you workout and met your targets for the day.

For fat loss, set your target to 2lbs per week or less. Remember, you need to develop muscle, and going above that number will hinder your from making gains. DON’T try to rush the process or you’ll get lackluster results.

If already skinny and need to gain muscle, your calories will increase. I’m not talking about a huge number of calories, somewhere in the 200-300 calories extra per day will suffice (above the maintenance number). It’s enough to feed the body to build muscle tissue, while limiting the fat increases. The calories can be adjusted higher, based on your needs, however…as you may respond better to a higher amount.

Need a Full Plan to Achieve Your Goals?

If you need to put together an exact workout, and don’t really know where to start, you can try: Visual Impact for Women

This program was designed by fitness trainer Rusty Moore, to specifically help women shape a lean and feminine physique, much like the model body.

It takes you step by step through the process, both in terms of diets, and the exact workouts that need to be done. He goes in depth about scheduling, the exercises, and any other aspect of getting the results.

I used his men’s program years ago, to gain muscle. I now routinely use the cardio program, whenever I need to lose fat. The workouts can be super tough, at times, but they work when you stick to it.

The program is an ebook, which is sent directly to your email, so you can get started right away on your goal. It’s currently priced at only $37 and comes with a 60 day money back guarantee!

Again, if you want a full plan laid out for you, visit the link for more information and see if you’d like to give it a try.



63 thoughts on “How to Get a Body Like a VS Model”

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