How Women Get Lean

This is How Female Fitness Models Get Lean

The internet has become one big social media melting pot, Instagram itself has become full of fitness influencers who show off their incredible looking bodies.  Some of those women have nice figures with perfectly round and firm butts. Others have a lean and shredded body, other fitness models have incredible muscle definition and veins popping out, the question is how do these women get lean and build their body close to perfection.

I have spent a lot of time in the gym watching and learning about how fitness models get lean and in incredible shape, many of them don’t want to share their secrets but some of them will.  So how do these female fitness models get lean?

How Women Get Lean - Female Fitness Model Posing

Intense Training

There is nothing easy in life, everything worth succeeding at takes a lot of effort and hard work and getting a lean and toned body is no exception.

Most female fitness models will train 5-6 days a week up to two hours a day. This includes a grueling 45-minute cardio session followed by another hour of lifting free weights.

Cardio sessions: Fitness models need to ensure they keep body fat percentages low, intense cardio sessions are one of the best ways to achieve this.

Some women may do cardio for a straight 30-55 minutes while others may warm-up for 20 minutes before they begin their strength training regimen, this is followed up by another 20-30 minutes of more cardio after working out with weights.

What kind of cardio?

It really doesn’t matter, a stationary bike (spinning) running on a treadmill, using a stair climber or an elliptical machine can all help get your heart rate up and put your body in fat-burning mode.

Some women don’t like machines and prefer more conventional methods such as jogging in the park or going for a brisk walk.

Strength training: This is where things get serious, the women you see with an hourglass figure is sculpted in the weight room, women with moderately wide shoulders, thick glutes, and thighs with a narrow waist are achieved from lifting weights.

There are a lot of women that believe that lifting heavy weights will give you a thick and blocky body, this could not be further from the truth.

Female Bodybuilder Working Out
(U.S. Air Force photo by Senior Airman Joshua Smoot/Released)

Fitness models focus on exercises that produce the most benefits.

Core exercises like squats and deadlifts are important for increasing the size of your glutes and thighs they also help increase overall body strength.

Exercises like the bench press and dumbbell flies target the chest muscles and upper body.

Barbell and dumbbell curls target the biceps, while close-grip barbell bench press and kickbacks work the tricep muscles.

Strict Diet

A strict diet is important and goes hand in hand with a good exercise routine, you can train all day long but if you are not fueling your body with the right food you will most likely fail.

A good diet does not mean just eating vegetables and drinking water all day, a proper diet plan includes lean proteins from meat, nuts and dairy products.

The leaner the protein is the easier it will be for you to eliminate body fat and stay lean.

Carbohydrates are just as important as protein,  choosing healthy carbs will give you energy and endurance, the wrong carbs will make you feel fat and bloated.

Many fitness models include the following foods in their diet:

  • Oats
  • Brown rice
  • Sweet potatoes
  • Eggs
  • Apples
  • Lean cuts of meat (chicken, turkey, lean beef)
  • Healthy fats (Peanut and almond butter)
  • Healthy oils (olive, avocado, and peanut oil)
  • Fatty fish (Salmon)
  • Green vegetables (broccoli, kale, Brussel sprouts and spinach)

Don’t forget to stay hydrated!

Most of you probably already know this but drinking plenty of water is essential in any diet, not only does it keep your body hydrated it also eliminates harmful toxins from your body.

When it comes to dieting its all about being creative, the internet is an excellent source for looking up healthy meal ideas and recipes. The important thing is to keep portions in check.

Eating clean all week long is not easy and it can be monotonous, even fitness models will splurge once or twice a week, this is what is called a cheat meal.

Some may choose a savory and hearty meal that may include a big juicy steak and potato while others may prefer a cheeseburger, fries or pizza. Sweets are not off-limits it’s just important to keep portions within reason.

Fitness models don’t stay lean all year long, in fact, some of them may gain a lot of weight in the offseason while others may like to stay within 10-15 lbs of their competition weight.

Before and After Competing

Anabolic steroids

This is always a touchy subject, but it’s no secret that pro bodybuilders and fitness models use them. If you have read some of my past articles you know I don’t condone steroid use ( I’m against it), however, pro fitness models and female bodybuilders do take them.

The biggest problem with taking steroids is that many women want to use them long before they need to. In other words, before using any kind of sports enhancement drugs you should already have a perfect diet and very low body fat.

Professional fitness models tend to only use steroids a month or two before entering a major competition, they are used for adding the final touches to their almost perfect physique.

Some of the more popular steroids women tend to use in order to get lean are Anavar and Winstrol. A popular fat burner that is also sometimes used by women is Clenbuterol.

Dietary supplements

Most women don’t need to take steroids and can get almost the same results from taking a dietary supplement. There are many supplements that can be just as effective as steroids but without the side effects. For example, there are many brands of supplements called legal steroids that women can use to get lean and boost energy.

Legal steroids can have the same effect on your body if you use them along with proper diet and nutrition, the difference is that there are no harmful side effects.

There is no one size fits all method

Every woman is different, we all have a different body shape and metabolism, even if you ask a fitness trainer he will most likely make a special diet and training routine to suit your body type and metabolism.

The most important thing to consider when working out and changing your diet on your own is to take a close look at how you feel.

Every woman should closely monitor how their body reacts to certain foods and training. Simple things can make a big difference, foods that may bloat some women may have no effect on you, the same goes for training, some women need more cardio or respond better to strength training than others.


The information in my article is just some of the things that I have learned by myself over the years.  I am no expert, What I have learned has been from trial and error and asking the trainers at my local gym. I believe the best advice for any woman is to not expect things to happen overnight.

Many of the influencers you see on social media have been training for several years,  it has taken them a long time to achieve their physique. Many of them have been doing it for so long that it has probably become second nature.

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