As an ex-fashion model, I've seen firsthand the physical and mental demands of the industry. Achieving and maintaining the ideal body requires more than just good genes—it takes discipline, strategy, and a deep understanding of your body’s needs. For aspiring models in India, where the industry’s expectations are high, here are some essential fitness and nutrition tips to keep you in peak condition.

Fitness: Consistency Over Intensity

1.     Strength Training is Key: Contrary to popular belief, lifting weights won’t make you bulky. It’s essential for toning muscles and building the lean, sculpted physique that’s in demand. Focus on compound movements like squats, lunges, and push-ups. Aim for three to four strength training sessions a week.

2.     Cardio for Endurance, Not Excess: Cardio is important, but don’t overdo it. Excessive cardio can lead to muscle loss, which is counterproductive. Opt for moderate-intensity activities like brisk walking, cycling, or swimming for 30 minutes, three times a week.

3.     Yoga and Pilates for Flexibility: Incorporate yoga or Pilates into your routine to improve flexibility and posture. These practices not only elongate your muscles but also help with stress management—a crucial aspect of the modeling world.

4.     Consistency is King: It’s better to exercise consistently for 30 minutes every day than to do intense workouts sporadically. Your body responds better to regular activity, and it’s easier to maintain progress over the long term.

Nutrition: Fuel Your Body Right

1.     Balanced Diet, Not Fad Diets: Avoid falling into the trap of fad diets. They might offer quick results, but they’re unsustainable and often unhealthy. Instead, focus on a balanced diet rich in whole foods—plenty of fruits, vegetables, lean proteins, and healthy fats.

2.     Portion Control: In India, portion sizes can be deceptive. Even healthy foods can lead to weight gain if consumed in excess. Pay attention to portion sizes, especially with calorie-dense foods like nuts, oils, and grains.

3.     Hydration is Non-Negotiable: Drink at least 2-3 liters of water daily. Proper hydration aids in digestion, keeps your skin glowing, and helps control hunger pangs. Start your day with a glass of warm water with lemon—it’s a great way to kickstart your metabolism.

4.     Smart Snacking: Opt for nutritious snacks like fruits, nuts, yogurt, or makhana (fox nuts) instead of processed foods. These provide energy without the empty calories and sugar spikes.

5.     Watch Your Sugar and Salt Intake: Indian diets can be high in sugar and salt, which can lead to bloating and other health issues. Cut back on sweets, sugary drinks, and processed snacks. Instead, satisfy your sweet cravings with fresh fruits or a piece of dark chocolate.

Lifestyle: The Unsung Hero

1.     Sleep is Sacred: Your body repairs and regenerates during sleep, making it crucial for maintaining your physique. Aim for 7-8 hours of quality sleep every night. Lack of sleep can lead to weight gain, skin issues, and reduced mental focus—none of which are conducive to a successful modeling career.

2.     Stress Management: The fashion industry can be incredibly stressful, but managing stress is vital for your overall well-being. Incorporate practices like meditation, deep breathing, or even a simple hobby into your daily routine to keep stress levels in check.

3.     Mindful Eating: In a fast-paced industry, it’s easy to eat on the go. However, taking the time to eat mindfully—chewing slowly, savoring each bite—can improve digestion and help you better recognize when you’re full, preventing overeating.

4.     Avoid Crash Diets and Extreme Measures: The pressure to look a certain way can be immense, but remember that extreme diets and unhealthy weight loss methods can have long-term consequences on your health. Always prioritize your well-being over temporary results.

Conclusion: The Long Game

Success in modeling isn’t just about looking good for a season; it’s about maintaining your health and physique for the long run. By adopting a consistent fitness routine, eating a balanced diet, and taking care of your mental health, you’ll not only look great but feel great too. And in this industry, confidence and well-being are just as important as your appearance. Stay disciplined, stay focused, and remember—your body is your greatest asset. Treat it with respect.

With a career spanning ten years, the writer has solidified her expertise in HR, entrepreneurship, and innovation ecosystem development. She is a print and ramp model, who was also featured in Vogue and Gladrags magazines.