The Body Fat Percentage of VS Models
For years, Victoria's Secret models, often referred to as Angels, set a very specific, and often debated, physical standard. While precise individual numbers were not always public, reports from trainers working with the brand confirmed a strict target. According to fitness expert Dan Roberts, who has trained Angels, the goal was to have a body fat percentage of 18% or less. This contrasts sharply with the average body fat percentage for women, which is considered healthy in the 25% to 31% range. Achieving and sustaining this level requires an extreme and highly disciplined lifestyle, encompassing rigorous training and meticulously controlled nutrition.
The Intense Training Regime
To achieve such low body fat, models engage in intensive and consistent workout routines. These regimens are a critical component of their job, not a casual pastime. Before major runway shows, training is intensified, sometimes involving two sessions a day. A variety of exercises are used to build lean muscle and burn fat without adding bulk. Common workout methods include:
- Cardio: Low-intensity cardio like power walking, jogging, and skipping rope are favorites for fat burning. High-intensity interval training (HIIT) is also used to boost metabolism and improve cardiovascular fitness.
- Strength Training: Models focus on building lean muscle mass to achieve a toned look. This involves using light to moderate weights with high repetitions, as well as bodyweight exercises such as squats, lunges, and tricep dips.
- Flexibility and Core Work: Pilates, yoga, and ballet are popular for improving posture, flexibility, and strengthening core muscles. A strong core is essential for a flat stomach and defined abs.
- Boxing: Many Angels, like Adriana Lima, incorporated boxing into their fitness regimen for its high-cardio benefits and full-body workout.
The Highly Restrictive Diet
Dietary habits are just as crucial as exercise for a VS model. The nutrition plans, often developed by personal nutritionists, focus on clean, nutrient-dense whole foods while strictly limiting caloric intake and eliminating certain food groups.
Here is a list of typical dietary practices:
- Lean Protein: Meals are centered around lean proteins such as poultry, fish, and eggs to support muscle repair and promote satiety.
- Nutrient-Dense Vegetables: A high intake of green, non-starchy vegetables is encouraged for fiber and nutrients. Some trainers have even recommended blending vegetables for easier digestion and to avoid bloating.
- Limited Carbohydrates: Refined grains, sugars, and often starchy vegetables and high-sugar fruits are restricted, especially in the final weeks before a show.
- Healthy Fats: Healthy fats from sources like avocado, nuts, and olive oil are included to support hormone production and overall health.
- Severe Pre-show Protocols: In the days leading up to a show, some models have revealed resorting to extreme, and often criticized, tactics like restricting liquid intake to shed water weight and appear more defined.
The Health Risks and Reality Check
Achieving and maintaining a body fat percentage below 18% is not only difficult but also carries significant health risks for women. Female bodies naturally require a higher level of essential fat for reproductive and hormonal functions than men. The absolute minimum essential fat for women is estimated to be around 10-13%. When body fat drops below healthy levels, the consequences can include:
- Hormonal imbalances, including irregular or absent menstruation, which can cause infertility.
- Decreased bone mineral density, increasing the risk of osteoporosis.
- Weakened immune function, leading to frequent illness.
- Fatigue, memory impairment, and heart problems.
- Increased risk of developing eating disorders and body dysmorphia.
Comparison: VS Model vs. Average Woman Body Fat
To better understand the scale of the VS model standard, compare it to the healthy ranges for typical adult women. The comparison highlights the extreme nature of the modeling requirements versus what is generally considered healthy and sustainable.
| Category | VS Model (~18% or less) | Average Woman (25-31%) |
|---|---|---|
| Physical Appearance | Extremely lean, high muscle definition, very low body fat storage. | Softer appearance, less visible muscle definition. |
| Health Status | High risk of hormonal imbalances, potential organ issues, compromised immune function. | Healthy metabolic function, balanced hormones, lower disease risk. |
| Lifestyle Demands | Highly restrictive diet, intense, daily multi-hour workouts, constant monitoring. | Balanced diet, regular moderate exercise, sustainable habits. |
| Physical Function | May experience fatigue, nutrient deficiencies, or irregular cycles. | Optimal reproductive health and physical energy. |
The Wider Issue of Body Image and Genetic Factors
It's important to remember that many models are genetically predisposed to a naturally lean physique. For those without these genetics, achieving an 18% body fat level is exceptionally challenging and often requires unnatural and unsustainable methods. Furthermore, the final images seen in magazines and on the runway are frequently retouched, creating an even more unattainable standard for the general public. As the modeling industry evolves, there is a growing conversation around healthier and more diverse body types, moving away from these historically restrictive and potentially damaging standards.
Conclusion
Based on reports from insiders, a VS model's body fat percentage is typically 18% or lower, achieved through extremely rigorous diet and exercise routines. While this creates the desired aesthetic for the runway, it falls outside the healthy range for most women and can pose significant health risks. It is a level of physical conditioning driven by career demands, not a sustainable or advisable benchmark for the general population. Health experts and former models alike emphasize focusing on overall health, rather than striving for an unrealistic and potentially dangerous body composition standard.
For more insight on healthy body composition, visit the Healthline article on ideal body fat percentage.
