Also a very intereting diet plan.

i found this in my great web searchings for health, beauty and a size 0.

A big part of achieving the body of one of the Victoria’s Secret models is genetics. They’re all around 5’9”-5’11” and weigh approx. 115 lbs. They’re 32/34 B’s with 23-25” waists and 34-36” hips. You have to take your own personal build into serious consideration before striving to look like that.

I myself 5’9.5” 115 lbs with measurements of bust: 36 (32C) waist: 23 and hips: 35. For the most part that is genetics. I’m a certified personal trainer, and am really big on being healthy.

After the holidays, or before a big show/shoot (yes… I model), I, and every other model on earth, do a sort of boot camp to ensure I look my best. If I have enough notice, I try to do it for 2 weeks.

For the diet, portions are the biggest thing. Keep them small, a good thing to keep in mind when you’re eating, is that your stomach is apporoximately the size of your fist (it’s crazy, I know, but it’s true). I’m vegan, so I don’t eat any sort of meat (not even seafood), dairy or eggs. A typical day’s meal plan for me when “bootcamping” is:

BREAKFAST:
1 glass of Emer’gen-C (I like raspberry & tropical best)
1.5 cups of fruit (lately it’s been frozen mixed berries – I like cold foods, I feel less bloated with them)
1 glass of tea (Twining’s Lemon & Ginger Herbal Tea, or Yogi Tea’s Peach DeTox are my faves)
or if I need some serious caffeine, I’ll do 2 TB instant coffee with 1 or 2 packets of diet swiss miss (plus calcium) hot cocoa

LUNCH:
a big salad (lettuce, celery, tomatoes, cucumbers, maybe a 1/4 of an avocado, and I use an olive-oil mister to mist on olive oil, along with lemon juice and some garlic powder and pepper)

OR if I have time, I’ll do a baked potato (some times a sweet potato) and I use Smart Balance Organic, Smart Balance Light or the Smart Balance spray (substitute butters), and salt and pepper. And I’ll have some veggies with it, like peas & carrots, or boiled broccoli, steamed asparagus w/ lemon juice or my favorite – brussels sprouts.

DINNER:
1 bowl (1 or 2 cups) of soup (I make my own with: a 2-lb bag of carrots, 1 bunch of celery, 1 bunch of parsley chopped up – parsley’s a dieuretic!, 1 bunch of cilantro chopped up, 1 chopped yellow onion, 1 chopped bunch of green onions/scallions, 2 or 3 cloves of chopped garlic, 1 big parsnip, 1 green zucchini, and water or vegetable broth – put it all together in a big crock pot or pot on the stove, and cook like a stew, you can keep it in the fridge and heat it up to eat throughout the week) (when I’m eating the soup I add freshly ground pepper, and sometimes a dahs of cayenne pepper or a few drops of tobasco sauce or a splash or two of worchestershire sauce)
5 Saltine crackers(If I’m going hard-core I skip the crackers)

(I like garlic b/c it helps detox you, and so do ginger, lemon juice and cayenne pepper)

Snacks: 1 or 2 pieces of fruit (oranges are great this time of year) and if I’m feeling tired I’ll pop a vitamin B12 (1000mcg) and drink some more Emer’gen-C

Good bowls to get if you have portion control problems are Mesu Bowls, you can get them at mesu.com or studio panepinto. They’re cute, and come in a set of 6 (1/2 cup to 2 cups). I love them, they’re around $40 for the set, I think Target may even sell them now.

Also, most of us will get a series of 3 colonics before a huge show/shoot ( one a 7 days before the event, another 3 or 4 days before, and the last one the day before or 2 days before).

We also do detox cleanses. The best one is “The Master Cleanser” a good website about it is: http://www.therawfoodsite.

com/mc_form.htm
you don’t really need the book, it is very confusing, and poorly written, and the only information you need is the recipe, but if you do want it, then get: “The Master Cleanser” by Stanley Burroughs – the other book on the site is crap.

the “recipe” in the book is:
2 Tbsp lemon juice (fresh is best, otherwise use an organic one WITH the pulp)
2 Tbsp genuine maple syrup (the site says grade B, but you really need to use the Grade A dark amber maple syrup)
1/10 Tsp cayenne pepper
and 8 ounces of spring water (i like it cold best, but the book says warm)

You can make a big pitcher of this, and store it in the fridge. I drink about 10 glasses of that each day for 2 weeks when I cleanse.

Also, you’re supposed to do a “salt water flush” (32 oz – yes that much – of spring water with 2 tsps of uniodized salt dissolved in it) when you wake up in the morning, but that tastes disgusting. So I do the herbal tea in the morning and at night. The best one, is Natural Medicine’s “Smooth Moove” it tastes the best, and doesn’t Aside from their Angels (the supermodels) Victoria’s Secret gets their models from agencies, I know they use girls from Ford in NYC.

The VS girls range from 5’9” to 5’11” and have measurements of 34-36”(32B-34C)bust/23-25”

waist/34-35.5”hips. Those are also pretty much the requirements to get into most reputable agencies, unless you have a phenomenal look. The girls in their catalogue, may be a little bit shorter (as in 5’8” and scaled down measurements), but I don’t know any of them that are.

The VS girls are, for the most part, genetically blessed, of course diet and exercise are important to maintain a healthy look, and keep legs toned and looking good. If you’re not those measurements, and when healthy (strong/fit) are not within 2” or so of them, do not starve yourself trying to get those measurements, you have to look healthy, and if you’re starving yourself, your skin will be dull and your hair will fall out.

It’s not an easy job, and it’s not anywhere near as glamourous as it looks, don’t get me wrong it has it’s perks, but it is hard work.

Hope this helps, best of luck.have all the serious cramping and stuff the others have – don’t get me wrong, there may be some cramping, but it’s not bad at all – one cup of that every morning and night that you’re on the cleanse. Only do it for 14 days though. This is a detox, so teh first 3-5 days, you’ll feel like CRAP. You’ll have bad breath, you may sweat more, and you may even get sick, but stick with it, it’s just all the toxins coming out of your body, and if you eat meat/dairy or consume alcohol or caffeine regularly, you should expect super bad breath and sweat and probably “cold” but it WILL pass within a week.

Along with losing toxins and excess fat, your skin and hair and nails and eyes and just everything will look AMAZING when you finish the detox.

The book says to do it for 10 days, then days 1-4 slowly come off of it, by eating fresh organic homemade veggie broth (sort of like that of the soup in my other post) and orange juice for breakfast, but I either stop after day 10 or just stay on the juice for the full 14 days, then just go back to eating normal – you will find that after the detox you will crave less “junk foods,” and more veggies, it’s insane!

With this, I don’t do a bootcamp workout, I’ll only do some light cardio to help me sweat out the toxins (like moderate pace walking (like when you’re running errends and are going through the store fast, but still walking) – you’ll be amazed at how much you’ll sweat just walking). Taking a hot steamy bath with epsom salts in it is also really good for sweating out the toxins, and less gross than sweating up a storm walking. I’d steer clear of suanas though, they’re too intense.

Another Note: If you feel really lethargic when detoxing, and you don’t think it’s just from the toxins being released, you may not be drinking enough of the “lemonade” the book recommends 6-12 glasses a day, but I recommend 10-12 b/c you want to keep up your energy.

It’s getting cold outside, but the lemonade’s also really good, when you freeze it in popsicle makers (you can get them at target, bed bath and beyond, walmart, k-mart, etc), or you can pour some in paper dixi cups, and put a popsicle stick in it (if you want a straight stick, then put seran wrap over the cup, and the stick through that) and freeze it. It’s more fun to eat than the juice, and it’s a really good popsicle! OH! but for that, you have to make it a slushie first (also good to drink!) To do that, substitute 1/2 the water with ice, and put it all in a blender and blend it into a slushie. THEN you can make a popsicle out of it, other wise the cayenne pepper will settle on the bottom and it will burn your tongue.

This is great for this time of year! Right before or after Thanksgiving, and then again after New Years. That way you can make it through the holiday season without all the weight gain. I do this 3 around times a year, Right after New Years (but before Jan 16th -that’s my birthday), then again early/mid September since that’s when we start spring/summer wear (swim wear’s actually shot in winter) and fashion week’s in oct. so I have to kick it in high gear for that. Then I do it again after Thanksgiving (I did it a bit early this year I actually started Friday Nov. 24th, and I finish it tomorrow! – usually I wait until Dec 1st to start), and before Christmas (If you’re Jewish, you still have a good 2 weeks before Hanukkah starts).
(Basically, I do the detox Jan 2-15, Mid September and 1st of December)

You feel bad the first week, but when it’s all over, you look and feel incredible. Detoxing may be a bit extreme for you, and I wouldn’t dare do it more than 4 times a year at extreme most, but if you can do it, it’s well worth it. It’s also a lot more effective and lasts longer than trying the diets of some of the stupid models and girls in hollywood.

Since this is about having a body like the Victoria’s Secret models, I may as well tell you the last method a few of the idiots insist on using (VERY VERY FEW of the VS girls use this method). If you really want to be skinny skinny so much that you don’t mind dying, then you can try this last “diet” which consists of Adderall or Ritalin and the not-so-occasional line of coke, then after the very rare eating, go to a club and dance off the calories, and make sure to drink too much and vomit whatever food may still be left. If you’re an idiot and decide do to that, well, all I have to say is you’re an idiot, and it’s very dangerous, when I first started modeling 10 years ago, I had a very close friend die from doing that, then another one 6 years ago.

Sorry, I forgot to give a workout plan, in the previous – and very long – entry.

Workout 1:

5 min Cardio Interval (2 min of marching with a full arm swing, 1 minute of high knees, 1 minute of air-jump rope (I say air, b/c I don’t actually use a jump rope) and 1 minute of full jumping jacks

10 jump squats with lunges (you stand feet hip width apart, and squat down, then jump up as high as you can, and as soon as you land, you lunge forward – a giant step – with one leg, then step back, and lunge forward with the other leg, then you do another jump squat)

20 ski-jumps on crack (they’re not really on crack, they’re a cross between ski jumps and track starts, you start in a downward dog like position – hands and feet on floor, with butt in the air – then you bend your knees slightly, and hop your legs – legs together – from side to side, i like to do it over a book, just to make sure I’m actually going all the way over, and up high enough)

20 push-ups with a clap (ON KNEES! to do this, you get in a push up position, but on your knees instead of your feet, and bend your arms so you lower to the floor, then using a LOT of strength, push up off the floor high enough, that you can clap your hands together – if that’s too hard, then just push up so your hands come off the floor an inch or two until you can get high enough to clap)

then I take a 1 minute break for water

5 minute cardio interval (see above cardio for details)

10 ball tucks & 10 ball pikes (if you don’t have a ball, then use the floor, or if you’re not used to the ball, use the floor, it’s safer and just as hard. To do the tucks, you have your hands on the floor, and your shins on the ball in a plank position – like the push up position – and you use your abs to curl the ball in, so your knees go to your chest. If you’re not using the ball, do these on tile or wood floors, so you can slide your feet, and wear slippery socks, or socks with a piece of paper under your feet so you can slide easily. On the floor, you will be on the tops of your feet instead of your shins like on the ball. For the pikes, you have your toes on the ball and keep your legs straight as you use your abs to pull the ball in. On the floor, you’re on your toes/balls of your feet and keep your legs straight – and together.)

20 rotating crunches (these are best on a stability/yoga/workout ball, but if you don’t have one use the edge of a bed. if you have a dumbbell use it otherwise, you’ll lie with your upper back/shoulders on the ball, knees bent, and hips held way up high, with the weight or just your arms straight up to the ceiling and hands together, or around the weight, you’ll CAREFULLY twist all the way to the side, with out moving your hips too much, you’ll rotate, then rotate back to the center and to the other side.)

20 deadlifts (if you have a weight, use it, if not you’ll still get a work out. For these, you stand with your feet hip width apart, legs straight but don’t lock your knees and you’ll hinge forward from the waist keeping your back as straight as possible, when you’ve gone as far as you can with a straight back, round your back and go even further, if your flexible do this on a book or two, so you can go further. When you get all the way down, straighten your back back up to where it was before you rounded it down, and come back up to standing with a straight back, then repeat)

another water break

another 5 min cardio interval

20 steps (forwards and backwards) doing a crab walk (if you don’t remember these from elementary school/kindergarten, you start sitting, with your knees bent, and feet flat on the floor, like the up part of a sit-up, and your hands flat on the floor behind you, fingers facing your feet. You raise your hips up off the floor, so you’re in a sort of table/bridge looking position, and “walk” with both hands and feet for 20 steps forwards, then go backwards doing the same thing)

20 single leg squats (a squat standing on one leg, the leg your not using has to be off the floor, hold it in the air, and try to keep your knee at hip level the whole time. after 20 on one leg, switch legs)

20 side bends (these are good, but can be too easy if you don’t do them right. stand with feet hip width apart, hands at side, if you have weights you can hold one in each hand, but they’re not necessary, I rarely use my Dumbbells-one set is 3 lbs & the other set is 5 lbs- For these, you stand as straight and tall as possible, and bend to the side as far as you can without leaning forwards or back wards reaching your fingers to your toes – they’ll probably only go to about your knees – and then come back to standing straight, and bend to the other side, alternating until you’ve done 20 on each side)

another water break

another 5 min. cardio interval

10 single leg lunges (For these, you put your back leg on a chair, and then do 10 lunges with each leg – you don’t step anywhere, you just bend your knee)

20 squat thrusts with frog jumps(THESE SUCK! They’re GREAT for your body, but they’re SUPER hard! You start standing, feet hip width apart, and squat all the way down, so you can put your hands on the floor about 6 inches in front of your feet, then keeping your hands flat on the floor – full hand, not fingertips, you don’t want an injury – you jump both feet back behind you into a push-up/plank position, then immediately jump both feet back in so they’re between your hands and jump up as high as you can, reaching your hands to the ceiling. As soon as you hand, squat back down and repeat)

20 reverse lunges with a kick (You lunge steping back behind you as far as you can, then bring that leg back in, but instead of putting it on the floor, bring your knee up so it’s in line with your hip, knee bent 90 degrees, then straigten your leg – it’s a two part kick so it’s more controlled and tones your thighs better, then you bend your knee back to 90 degrees with it still in line with your hip, and then lunge backwards again with that same leg. try not to put your foot down next to your other foot until you’ve finished all 20. Then repeat it all on the other leg)

another water break

another 5 min. cardio interval

1 minute in a plank, on your forearms (start on your hands and knees, then bend your elbows so your forearms are on the floor, hands flat on the floor – no fists – and step each leg back one at a time so you’re body is straight. OR start lying on your stomach, and lift your chest up a bit to put your forarms on the floor, hands flat on the floor – feet on the balls of your toes – push up off the floor so you’re in a plank, and hold it for one minute, if you don’t have a second hand or timer – check your cell phone it may have one – then count to 100 at normal speed, none of the mississippi’s or infinities and what not.)

20 knee tucks in a plank (This time , you’re in a plank with your hands on the floor not your forearms, like a real push-up position. Once in position, you lift one leg off the floor a little, bend the knee and tuck it in towards your opposite arm pit keeping your body in a straight line then put your foot back next to the other one and repeat with the other leg, alternating back and forth until you’ve done 20 with each leg)

20 sliding oblique crunches. (lie on your back, in a crunch position – knees bent feet flat on floor – with your arms by your sides, palms up to ceiling, crunch up, and slide one hand towards the foot on that same side until you’ve gone as far as you can without moving your knees/hips, then come back to center – staying up in the crunch position the whole time – and then slide your other hand to your other foot, alternate sides until you’ve done 20 on each side)

another water break

last 5 min cardio interval

20 bicycle crunches w/ toe tap (in a crunch position, you’ll raise both legs up, knees bent 90 degrees, in a table top position – toes pointed, crunch up, then extend one leg out almost all the way straight, and tap your toe on the floor, while bringing the other leg in towards your chest, and crunching/twisting your upper body towards the leg that’s coming in towards your chest, then switch your legs so the one that tapped the floor is now coming in to your chest, and your other leg is tapping the floor, and you crunch/twist to the leg that is in at your chest, alternating sides for 20 each side

10 sit-ups (the most important part of a sit-up is making sure you’re in the right position, even if you don’t come up all the way. start in the crunch position, with hands by your sides, reaching towards your feet, and crunch up as high as you can and try- using all your abdominal strength – to come all the way up to sitting, only come up as high as you can WITHOUT lifting your feet off the floor, or using momentum. Then carefully lower back down to starting position. If you can come all the way up, then cross your hands across your chest, if that’s still too easy, put your hands behind your ears, but make sure, your elbows stay back/out to the sides and you don’t pull on your head/neck, if that’s still too easy, or you want something harder b/c you’re coming all the way up like that, then extend your arms up above your head keeping your elbows in line with your ears.)

20 crunches (center/right/center/left)

with legs in table-top (For these, lie on your back, knees 90 degrees, and shins parallel to the floor, hands behind your ears/head – do NOT pull on your head/kneck) lift your shoulders off the floor in a crunch to the center, then lower and crunch to the right, then lower and crunch back in the center, then lower again and crunch on the left side, repeat all places (center, side, center, other side) 20 more times.

Then stretch! You’ll have just worked out, and done 30 minutes of cardio all at once! It should take about an hour, if it’s too hard, then do 1/2 the reps – so instead or 20 it’s 10, etc…

That’s workout 1 or 4 in a series I made for boot camps. It’s a lot to type, but if you think you really need/want the other 3 let me know, and I’ll be happy to post them.

As long as you work all your major muscle groups, you’ll be good, and cardio is very important. I like intervals the best, because it’s best at blasting any fat, since it gets your heart rate going up and down and up and down (the down’s still way up from resting, but you get the idea).

Please do ask your doctor before you work out, and make sure you’re healthy enough to work out. If you’re pregnant DO NOT do ANY of these exercises! It would be detrimental to your baby! When pregnant, you have to be very careful to not pull blood away from your womb, so nothing declined (head lower than heart) or inverted/upside down or raising arms over head – in working out, it’s okay to do so in every day stuff.

Also, with the sample diet plan I posted, if you’re hungry, have a snack, don’t starve yourself. But keep in mind, that it takes 15 minutes for your nervous system to register in your brain that your stomach (which is the size of your fist) is full, so even if you can’t eat slowly, wait 15 minutes after eating to see if you really are still hungry before you eat more. If you’re not used to eating normal portions, it may seem like you’re eating nothing, but don’t worry, you’re eating enough, if you eat meat, feel free to eat lean meats, do a smaller potato instead of a medium, and 1/2 cup of veggies instead of 1 cup and 3 to 4 ounces of lean meat (grilled/broiled/roasted/boiled/ steamed), like turkey, chicken, and fish.

Toying with ideas.

Somehow i return again and again to my facination with a meat/dairy/suger free diet. thats right veganism. I pulled a two years stint as an avid vegetarian, and looking back now i was pretty happy. While i was considerably high in body fat (due to high sugar and lack of activity) i was pretty skinny. I mean i was three sizes amaller than i am now.. quite frankly i believe i especially could get off with a vegan diet and high activity because i am so flipping muscular. Im sitting at probably about 16-18% body fat and a whoppping 150lbs on my 5'7" frame.. thats a lot of beef baby. since i always toy with the idea... and it is proven that the lighter you are the better you run (duh) i believe i am goign to do a two monthe trail run of severe veganism and marathon training. ill get all those carbs i need to run, and hope fully shed a good deal of fat anf muscle.I thkn this will be quite effective if practiced for about 6monthes. plus ill feel so much healthier. i used to eat alot of sugar and was pretty chubby, but i felt better with no meat in me.. and i was a considerably decent runner. so i suppose to day is my last day of meat, were havign cornbeef to nigth so that will be that. i can never say no to cornbeef, so this all works out perfectly. im also going to read more nutritional books since its something im so obsessed with. ahh i need a new scale as well. I think ill buy one exactly one month from now, hop on and see what the dear thing tells me abotu myself. Id liek it to read something along the lines of 135-137lbs. Id like to lose a bit of these hamstrings!!

So with out further explanation

i fell off the wagon. its the lifting, im no good at it and its no good for me. im back to just pure unrestrained running. so far no results, but ive only been at it about a week and a half. some weight fluxuation but today i was right back at 150lbs. i am so unhapy at 'this weightm i dont see how if i keep running so much (at least 5 miles a day). plus im keepign the protein lower, so that i start to burn off muscle too.) im sick of being a big muscular girl and i think training for and focusing on a maratho is the ticket to getting the body i want. i would love to be tiny and very lean liek paula radcliffe... id love to be able to run like paula! so for now im running 6 days a week and eating low calorie carbs liek fruits and veggies and whole grains. some lean protein and healthy fats. ahh. im supposed to weight 137lbs in three weeks... lets see if i can make that goal :)