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01 Pre Workout

No carbs for about 2-3 hours before you work out. This means no fruit, juice, bread, rice, pasta, or potatoes before a workout. A carbohydrate is a form of energy, and if you have simple or complex carbs in your system, as you’re working out, your body will use the carbs/sugars as a fuel source instead of the body fat/calories you’re wanting to burn. If you need to eat something before you work out, make sure it’s a lean/low-calorie protein and/or veggie. 

Examples: eggs, avocados, veggies, salad, lean protein, protein shake

02 Dinner

Eliminate carbs after 3 pm and for dinner. If you have carbs in your stomach at night you won't be active enough to burn them off before you go to bed. Your body will convert those carbs to fat while you are sleeping. Remember to make your dinner mainly veggie-based and if you need/want some protein make it a small serving.

03 Post Workout

Since we’re trying to atrophy some muscle off your hips and waist, don't have any protein after you work out for about 1-2 hours. You can have veggies, fruit, a little juice, and/or a small serving of starchy carbs after you workout. Just be sure to keep your starchy complex carbs low throughout the day,

04 Any Additional Exercise Outside of this Method

Weights for the upper body are fine. Leave your legs and glutes strictly to body weight exercises and cardio. Weights, machines, and certain lower body exercises add muscle to your glutes, quads, and hip flexors which increase your hip measurements. No squats, lunges, or deadlifts. To keep measurements down stick to mostly cardio. Do slow jogs to get your heart rate elevated without working your glutes, quads, and flexors too much. If you want to add more exercises try yoga or pilates.

Workout One

Equipment needed: 2-3 lb ankle weights

Time needed: 60-90 minutes

3 Sets

5-minute jog on the treadmill at 5.00-6.00 mph or 10-15 minute light jog outside or 3 sets of 2 minutes heel to butt jogging in place

20 stretch and crunch

50 scissor kicks for lower abs

3 Sets

50 hip twist jumps

50 plank twists for core

15 reach-through twists (on your forearm or hand

3 Sets

50 cross jacks

20 crunches

20 reverse crunches

20 crunches

20 reverse crunches

20 crunches

20 reverse crunches

3 Sets

50 hip twist jumps

20 swan crunches

50 leg raises for inner thigh with 2-3 lb ankle weights

3 Sets

50 steps running in place (heel to butt)

50 side-to-side jumps (little jumps side to side at a jump rope pace)

25 inner thigh v’s with 2-3 lb ankle weights

Workout Two

Equipment needed: 2-3 lb ankle weights, washcloth, or sliding discs

Time needed: 45-60 minutes

3 Sets

5-minute jog on the treadmill at 5.0-6.0 mph or 10-15 minutes light jog outside, or 3 sets of 2 minutes heel to butt jogging in place

20 stretch and crunch

30 human saws with either washcloth, slider discs, or no equipment

3 Sets

50 hip twist jumps

50 modified donkey kicks with 2-3 lb ankle weights

20 plank twists

20 supermans for upper/middle/lower back

3 Sets

50 cross jacks

30 scissor kicks

20 reverse crunches

30 scissor kicks

20 reverse crunches

30 scissor kicks

20 reverse crunches

3 Sets

50 hip twist jumps

20 pyramid push-ups with crunch

25 inverted v’s for glute toning with ankle weights

3 Sets

50 steps running in place with 2-3 lb ankle weights (heel to butt)

30 hand tap planks

50 straight leg raises for upper/outer glutes with 2-3 lb ankle weights

Workout Three

Equipment needed: 2-3 lb ankle weights, washcloth/sliding discs, optional jump rope

Time needed: 45-60 minutes

5-minute jog on the treadmill at 5.0-6.0 mph or 10-15 minutes light jog outside, or 3 sets of 2 minutes heel to butt jogging in place

3 Sets

50 hip twist jumps

12 cross-leg pikes on each side

3 Sets

50 half jacks or 2-minute jump rope

30 plank twists

20 hamstring slides

3 Sets

50 steps running in place with 2-3 lb ankle weights (heel to butt)

30 human saws with washcloth, sliding discs, or body weight

20/20 inner thigh circles with ankle weights

Workout Four

Equipment needed: 2-5 lb dumbbells, optional jump rope

Time needed: 45-60 minutes

2-5 lb Dumbell Workout

5-minute jog on the treadmill at 5.0-6.0 mph or 10-15 minutes light jog outside, or 3 sets of 2 minutes heel to butt jogging in place

3 Sets

50 hip twist jumps

100 weighted punches (50 counting by 25)

20 weighted crunches

50 weighted russian twists

3 Sets

50 steps heel to butt running in place

20 tricep kickbacks

20 reverse flys

20 crunch flys

20 windshield wiper oblique twists

20 tricep dips

5-minute joke at 5-6 mph or 1-2 minute jump rope or 100 hee; to butt running in place

Workout Five

Equipment needed: none/optional jump rope

Time needed: 45-60 minutes

No Nonsense Treadmill Workout 

5 Sets

5-minute jog 5-6 mph

20 stretch and crunch

1-2 minutes jumping rope or jump twists

20 reverse crunches

Workout Six

Equipment needed: 2-3 lb ankle weights, optional jump rope

Time needed: 45-60 minutes

No Nonsense Home Workout

5 Sets

50 hip twist jumps

20 stretch and crunch

1-2 minute jumping rope or 100 heel to butt running in place

20 reverse crunches

20/20 inner thigh circles with ankle weights

VS Model Diets

Victoria’s Secret Model’s Food Recommendations

Breakfast

Oatmeal

Overnight oats

Chia seed pudding

Eggs and avocado toast

Protein smoothie 

Smoothie bowl

Homemade granola or fresh fruit with Greek yogurt

Lunch

Chicken salad with brown rice/quinoa and fresh veggies

Grilled chicken with teriyaki sauce and greens

Grilled fish with fresh or boiled veggies 

Dinner

Veggie soup

Salad with lean protein, such as chicken or fish

Fresh veggie salad 

Sushi

Chicken with roasted veggies 

Snacks

Berries

Nuts

Nut butters with fresh fruit

Fruit

Protein shakes

Homemade energy bars

Hummus and veggies

Model Favorites

(links to their workouts and diets)

Sara Sampaio - eggs and avocado toast, greek yogurt with fresh fruit, homemade protein pancakes

 Barbara Palvin - overnight oats, homemade granola with greek yogurt

Gizele Oliveira - grilled fish with veggies

Martha Hunt - salads with her favorite ingredients being kale, avocado, arugala, grilled chicken, and tuna

Adriana Lima - grilled chicken salad

Devon Windsor - thai chicken soup, ratatouille, and warm chicken bowls containinging sweet potatoes, zucchini, brown rice, quinoa, and arugula

Lily Aldridge - grilled steak

Other questions and answers:

How many meals do VS models eat a day? Many of them stick to 5 smaller meals eating every three hours

What do models eat to prepare for a show? VS models avoid all sugar except for natural sugars in some fruits, alcohol, salt, and limit carbs intensely

Do VS models drink alcohol? Generally no, alcohol is nothing but empty calories and can cause some bloating

Do VS models do intermittent fasting? Yes! Models such as Georgia Fowler and Bridget Malcolm both have found positive results from intermittent fasting.

during this time many models get their low carbs from vegetables, Ezekiel bread, and brown rice

some models go as far as to cut all carbs out weeks before the show as seen by Shanina Shaik

reminder that restriction is a part of their job - unless you plan on being on the runway anytime soon you don't need to cut the sugar and carbs in the intense ways some models do