VS angels have two different ‘modes’:
1. pre-catwalk prep — this is where you see the more extreme workout routines and stupid diet protocols (think: adriana lima only drinking liquids for a week leading up to the show or bella hadid doing 2 hours of boxing everyday.) not sustainable long term and leads to yo-yoing.
2. maintenance mode — this is their more relaxed approach that they do to stay in shape year round, but not absolutely ultra lean like they are during the show. the standard healthy diet and workout approach for models.
for this post i will be focusing on the first.
average waist size: 23.6in
average weight: varies a lot, as measurements are the most important in the fashion industry. not scale weight.
the 5 tactics for VS angels:
1. resistance training is an absolute must — if the angel wants to reduce muscle, then they will avoid this and stick to more low weight/cardio based routines. however, for most models leading up to the show weight lifting is a requirement. lifting weights improves body composition by reducing fat and increasing muscle mass. this is how they look “toned” and not soft. they perform at least 2 sessions per week, however they will do up to 5 depending on their goals.
2. workout classes — boxing, pilates, ballet beautiful, spinning, etc. they attend at least 1 class of their preference each week. each class would be at least 20mins.
3. cardio — can be either a workout alone or thrown in at the end of weight training. both HIIT and LISS are used. HIIT cannot be performed more than 3x a week or else it interferes with recovery.
4. daily steps to increase NEAT — NEAT, aka non-exercise activity thermogenesis, is what energy your body burns that isn’t intentional exercise. most VS models live in NYC and walk everywhere. the average new yorker walks around 2-5miles a day. it’s estimated they get in 8k-10k steps each day.
5. high protein, whole food diet — again, about 2 weeks before the show they get insanely strict on their food. frankly, this isn’t something anyone should be doing. for most of their prep, however, they eat less extreme with a focus on high protein sources paired with healthy fats and complex carbs. daily protein should be .8g-1g per lb of body weight for muscle growth. carb and fat ratios are adjusted to what works best for the model individually.
that’s it! there’s no real secret other than time, consistency, and genetics.
DISCLAIMER: many vs angels have come forward to state that their look was usually the result of weight controlling drugs, starvation diets, and overtraining. there are also heavy filters and editing on the show. plus the models have surgeries, injections, body makeup, etc. the list goes on! all of that is to say, don’t look to them for realistic expectations of what your body should look like year round. they don’t even look like that, and many get their healthy weight back once the show ends. the advice above can be used for healthy maintenance year round, but there should always be flexibility in your fitness routine to live your life.
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