Kaia Gerber is a well-known personality in the world of modeling. She has been on the cover page of numerous renowned magazines.
Being a supermodel, Kaia sports a body that is lean, toned, and extremely sexy. And the secret behind it lies in Kaia Gerber’s well-structured workout routine and diet plan.
So what is so special about Kaia Gerber’s training routine and nutrition plan that keeps her in amazing shape all the time? Let’s find out.
Kaia Gerber’s Workout Principles
Kaia Gerber’s slim and toned physique exudes perfection in every sense. And to maintain her gorgeous physique she ensures to train her butt off in each of her training sessions.
Kaia Gerber’s workout plan comprises weight training and cardio. The former enables her to add definition her muscles whereas the latter keeps her body lean.
Kaia has always been pretty cautious about sticking to her training program. She includes different exercises into it to make sure each of her muscle groups is adequately targeted.
Kaia Gerber’s Workout Routine
Kaia Gerber has an ectomorphic body type. This means that her body has a natural tendency to fall towards the leaner side. But even then she doesn’t take this for granted and trains intensely to maintain her slim and toned body.
Kaia Gerber’s workout routine includes the following training styles:-
Kaia starts her workouts with a quick cardio workout. It includes either running on the treadmill or using the elliptical trainer for 20-30 minutes. Doing so not only gives her a great cardio workout but also warms up her body to go through her weight training sessions.
At times, Kaia even incorporates boxing into her cardio routine. This further enables her to burn a greater amount of calories along with adding an element of change to her cardio routine.
Getting big and bulky has never been Kaia’s training goal. Her resistance training regime is focused on working on her core strength along with giving a lean and aesthetic look to her body.
It primarily consists of bodyweight exercises that she performs to tone up her legs and glutes. It also includes exercises that she performs with lightweight dumbbells.
To make her workouts more challenging, she even incorporates the use of resistance bands and TRX.
Now let’s have a detailed overview of Kaia Gerber’s weekly workout routine:-
Monday and Thursday- Legs and Glutes
- Banded squat walks to squat jumps- 3 sets of 20 reps
- Barre squats- 3 sets of 20 reps
- Sidekicks with resistance bands- 3 sets of 20 reps
- Reverse lunges- 3 sets of 20 reps
- Glute kickbacks- 3 sets of 20 reps
- Banded wall bridge- 3 sets of 20 reps
- Banded hip thrusts- 3 sets of 20 reps
- Banded fire hydrant to kickback- 3 sets of 20 reps
On days when Kaia has time constraints and cannot spend long hours in the gym, she goes through the following circuit 2-3 times to tone up her lower body muscles:-
- Seashell- 30 times
- Leg raises- 30 times
- Leg pulses- 10 seconds
- Clams- 30 times
Then, she repeats the above-mentioned exercises on the other leg.
Tuesday- Upper body
- Pushups- 3 sets of 20 reps
- Pull-ups- 3 sets of AMRAP
- Burpees- 3 sets of 15-20 reps
- Banded shoulder press- 3 sets of 20 reps
- Dumbbell chest flys- 3 sets of 20 reps
- Dumbbell curls- 3 sets of 20 reps
- Bench dips- 3 sets of 10-15 reps
- Mountain climbers- 3 sets of 60 seconds
Wednesday and Friday- Core
- Crunches- 3 sets of 20 reps
- Leg raises- 2 sets of 15-20 reps
- Bicycle crunches- 3 sets of 15 reps
- Russian twists- 3 sets of 20 reps
- Plank walks to the twister- 3 sets of 20 reps
- Plank twister- 3 sets of 20 reps
- Plank hold- 3 sets of 60 seconds
Before you start assuming that Kaia’s weekends must be reserved for rest and recuperation, let us tell you that’s absolutely not the case. On her weekends, she loves to indulge in outdoor activities like cycling or hiking.
Doing so keeps her cardiovascular health in check and also provides a great workout to her body.
Kaia Gerber’s Diet Plan
Ectomorphs have a very high metabolic rate. Owing to this reason they are able to burn carbs quickly. And Kaia is no different in this regard.
Hence, Kaia Gerber’s diet plan has a higher amount of carbs (40-50%), a medium amount of proteins (30-35%), and the least amount of fats (20-25%).
Kaia prefers to consume complex carbs to fulfill her every day carb requirements. She avoids having simple carbs like sugar, processed cereals, or white bread.
Even though Kaia has been blessed with a fast metabolism, it doesn’t mean that she can get away with eating anything. And her lean and slender physique speaks volumes about her healthy eating habits.
Kaia Gerber’s meal plan consists of 4-5 meals in a day. Let’s have a look at it:-
Meal 1- Breakfast
Meal 2- Mid-morning snack
- Protein shake
Meal 3- Lunch
- Fish or chicken
Meal 4- Dinner
- Pasta with vodka sauce
When it comes to having snacks in between her major meals, Kaia chooses to eat healthier food items that are rich in complex carbs and proteins. She stays away from eating junk foods or food items that are loaded with empty calories.
To keep her body adequately hydrated, Kaia drinks plenty of water throughout the day.
Kaia Gerber’s Supplements
Kaia Garber’s supplements stack isn’t a very complex one. It just includes the following:-
- Whey protein
Consuming whey protein shakes fetches her muscles with amino acids that promote muscle recovery and growth. They also help her to avoid hunger pangs.
Since Kaia has a pretty hectic schedule, at times it becomes challenging for her to meet her nutritional requirements.
In such a scenario, a multivitamin supplement is of great help. It also contributes to keeping hair, skin, and nails healthy.
So here we arrive at the end of this post. We are sure that you would have learned a lot from it. So if you too are motivated to get in shape, the info mentioned in this post will serve you pretty well.
You can structure your fitness regime based on Kaia Gerber’s workout routine and diet plan. But don’t make the mistake of copying it as it is. Make certain modifications to it based on your fitness goals and training experience. It will surely help you in getting in great shape.