Instagram has been an absolute force during this decade. It has become one of the social media platforms de jour and has transformed many people into well-known ‘celebrities’ of sorts, in a short period of time. One group in particular on this platform, that have garnered a lot of attention, is the ubiquitous Instagram model. Women with crazy physiques (usually plenty of booty) who look stunning in bikinis and other revealing outfits. Some of these bikini models, fall into the category of fitness modeling, but the question arises: how do you get an Instagram model-like body? What is the process of getting a toned and tight physique?
Instagram vs. Reality
Before we get into building a body, we have to understand some things:
First, Instagram is not reality. The pictures can be heavily touched up and manipulated. The lighting, editing, posing, etc. creates a distorted sort of hyper reality.
I’ve seen multiple IG models in person and while they look fantastic…they don’t even stack up to their own pictures, because it’s an impossible standard.
I’ve seen models who have huge butts in the pictures, but in reality they’re really short, so their actual booty (while looking great) is proportional to their stature. Plus, you can pose to make it look bigger, etc.
Secondly, one’s body changes everyday. The storage of fat and how much water one’s body is holding onto fluctuates, based on the needs of the body, and what one eats.
No matter how in shape someone is, they aren’t going to be at their peak daily. No one is! Accept this fact and try to build the best body in a healthy way possible.
Thirdly, there is also some level of drug use and/or plastic surgery with certain models. Not all of them, but there are plenty, who are using performance enhancers to maintain a physique that is unnatural.
They are sacrificing their health for a short-term gain and their are plenty of examples, of people paying the price for their reckless behavior to achieve some phantom ideal image.
In the men’s space, there are a lot of guys who are on anabolic steroids and other chemical compounds, to gain unreal size and definition. However, most of them won’t come out and tell people what they’re actually taking, and instead sell people that it’s just hard work and some legal supplements…sure, buddy.
The same thing is true in the female fitness model space (not all, but a good number of them). Don’t screw up your health for some photos or social media approval, it’s not worth it.
IG Body Workouts
There are multiple body types for the female models on IG, so, let’s focus on the fitness/bikini model look and how to accomplish a similar physique.
First, there needs to be weight lifting involved. One can drop fat, but without some weight training, there is not going to be any definition once excess fat is stripped away.
Weight lifting is what is going to give a woman that strong and toned look, which can look dynamite in a swimsuit. It doesn’t have to make one bulky or anything like that, just shaped with nice arms, strong legs, and a great butt.
You can opt to do body part split scheduling (for instance working out chest and back one day, legs the next, etc.) or do full body workouts or circuits. For many folks, it will make more sense to the full body weight training 2-3 times per week, that way you can include many different types of exercises in the mix.
Once established, weight lifting can be brought up to 4-5 sessions each week, and split into focusing on specific muscle groups. This method can help bring up weaker areas on the body and improve the look.
Getting that IG Booty
Now, of course, there are many Instagram model who are famous for their spectacular butts. Remember, this image on the screen is not the same as in real life. Also, there are some percentage, who have implants on their rear end.
Do you need to get implants to have a great booty? Hell, no!
In fact, you can get even better visual results, strength gains, etc. with good old fashioned weights and body weight exercises.
Some like to incorporate a single day into their workout to isolate the glutes. Others do 2 leg workouts per week, which also end up targeting the butt muscles.
I’ve written a post, with exercises to specifically target the booty without hitting the legs, and making them grow: Booty Gains without Big Thighs
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Cardiovascular exercise is obviously a great way to work the heart and various muscle groups, but also as a way to burn extra calories. How much cardio one needs to do, is a function of the total caloric intake from their diet.
I like to do more cardio, as I enjoy how I feel afterwards, and it’s a great de-stress mechanism. It will usually range from 3-5 days per week depending. If I’m not on a specific program, I mix things up between more intense interval running on the treadmill, walking, and/or the elliptical.
When I shift into fat loss mode, I use Visual Impact Cardio, to help myself get lean. There are three separate 8 week workouts (beginner, intermediate, and advanced) and I will add these to my weight lifting routine when I really need to cut down.
When I first did the Cardio and men’s muscle building programs, years back, I ended up losing 30 lbs with it. It’s tough, but really effective, when combined with proper diet. You can check out my results and experiences from that, here: Visual Impact Cardio Results
If you’re needing a program that is completely spelled out for you and adjustable to your personal needs, I’d suggest giving that one a try (click the link above). You can buy it and try it for up to 60 days and get a refund if it doesn’t work out.
What you eat is the most important factor to how your physique is going to develop. I’ve done stretches of time, in which I ate whatever I wanted to, while doing a bunch of weight lifting and cardio. Guess what? I stayed the same weight or gained fat depending on the circumstances. Sure, I was stronger and had more endurance, but all of my gains were hidden under a layer of fat.
There are quicker methods to drop fat, such as, carbohydrate cycling. However, a special ‘quick’ diet, isn’t a necessity. If one needs to lose fat, slowly drop the calories. If one needs to gain muscle, slightly increase calories. That’s a very basic formula, but essentially true.
For newbies to weight lifting, you can gain muscle mass while on a calorie restricted plan, but it won’t reach the same potential gains as one would while eating excess calories. It’s a balancing act.
People confuse diets with short-term losses and often throw back on all of the fat that they’d loss. It’s because they didn’t make any sustainable lifestyle choices and instead just got their calories under control for a temporary period of time.
The key to keeping a newly won physique and improving upon it, is by adjusting your maintenance calories downward to meet the needs of your body at a lower body weight. Meaning, you can’t eat the same number of calories that made you gain fat in the first place, you have to adjust accordingly.
Now, this doesn’t mean you always have to eat boring foods, just that you can’t keep reaching for the same junk all of the time. Once in a while, means once in a while. Junk foods can quickly take a huge percentage of your daily caloric intake and the excess will be stored as fat.
There are many specialty diets out there, but a good rule of thumb is to simply try and stay away from processed foods and liquid calories (alcohol and sodas).
Losing fat actually is an extremely easy process, if you have patience. Simply, download a fitness tracker app. Punch in your stats (age, weight, activity level) and it will tell you your caloric needs to maintain your current weight.
Next, it can tell you an estimate of how many calories each day you need to lose 1-2 per week. If you ease your way into it, the cravings aren’t as intense, and it’s easier to stick with a plan and workout. Hit that target calorie number each day (subtracting what you burned at the gym) and fat loss will occur.
One trick I’ve used successfully, is to not bother with diet for the first few weeks. I simply start a workout routine and let myself get adjusted to the new workload (and soreness). Then, I will make small changes (like eliminating 100-200 calories) until I widdle it down to the level I need to be at to lose fat on a weekly basis. The transition is so much simpler, doing it this way.