Personal trainer Justin Gelband has helped Victoria Secret models develop workout routines. Justin is a trainer who has helped numerous models get in shape without resorting to over-the-top tactics. As exercise routines for women, I think a lot of his ideas are easily adaptable. In fact, not just for women – men could probably learn a lot from Justin’s routine!

The training that Justin does with Victoria’s Secret models is very realistic and down to earth. Each model is different and unique and Justin treats them this way. Because of their difference a pan that is effective for one model may not be as effective for another. We are all unique individuals that come with our own specific trouble spots and issues that must be conquered in order to achieve a hot-looking, healthy body. In his interviews, Justin has even admitted that even the models from Victoria’s Secret don’t all have perfect bodies. We are all human and some models enjoy eating delicious foods and have all the same insecurities and worries as everyone else.

Having a workout routine that is designed to be effective for your body type is essential, whether you are a guy or a girl. You will get better results the more intense your workout routine is. Obviously this may result in injury if taken to the extreme, but generally speaking, a short, intense workout will help you burn fat while adding or maintaining muscle.

Some of the key tweaks Justin incorporates into the workout routines for women are that he focuses on “lengthening and strengthening.” He doesn’t think the models should bulk up so avoids most direct leg training. In his opinion, lunges and other exercises involving leg weights have no place in a model’s workout routine. Even plyometrics and stair running are barred. Finally, he only allows the girls to use 5lb weights.

So it makes you wonder, what kind of exercise is allowed in the Victoria Secret model workout routine? Mainly exercises that feature resistance bands, a Bosu ball, and the occasional boxing workout or Pilates routine. These workouts focus on improving posture and strength at the core muscles. They are also excellent for creating a stable base and promoting balance. Generally, the workouts range from 45-75 minutes and are done 3-4 days per week. The exercises that are used should be switched up and changed often to include variable focus on the stomach, hips and inner thighs.

Generally the most important part of any fitness program is diet. This is true for Victoria’s Secret models, as well. During the time when the models are prepping for a runway show or catalog shoot, the cut out high levels of carbohydrates, sugar and salt. Each meal includes a balance of protein, healthy carbs, and fat. For example, Miranda Kerr, one of Justin’s clients, eats lean proteins and healthy carbs for breakfast (oatmeal, egg whites, veggies, fruit, yogurt, cottage cheese). She sticks with salads and chicken for lunch and has vegetables with fish, chicken, or turkey for dinner.

If you think about it, the requirements found in the Victoria Secret model workout is very similar to what you will see in other types of exercise plan for women. You do need to be committed to the goal of getting in shape. However, if you’re willing to put in the time and effort, you can see that it’s possible to get a body like a Victoria Secret model.