Ahhhh, Summertime, and the livin' is easy! With outdoor celebrations in full swing, a young plus model's heart turns to thoughts of good barbeque, strawberry pie, and… Fitness! Fitness? Did I read that right, you think? Yep! You did.

While Summer is traditionally a slow time for models, Fall will be here before you know it and there will be lots of clients examining your - ahem - bottom line. And although the plus market seems to be returning to the size 14/16's (do I hear 18?) of a couple years ago, you might want to hold off on becoming a couch potato just yet. Even though we are plus size models, we are still models. And we are expected to be reasonably toned and healthy looking when we arrive on set.

With that in mind, I let the VCR handle "American Idol" and "Bachelorettes in Alaska" just this once (isn't Summer television… wonderful?), and sat down with fitness specialist Mike Pernice to get the low down on how to keep ourselves looking "picture perfect." (Actually, we emailed, but that's not important right now…)

PM: Many plus size models would like to lose weight for a variety of reasons (health reasons, to be more competitive in their markets, etc). With all the diet and weight loss methods available out there, which do you recommend as being the healthiest and most effective?

MP: I am not a doctor so if there are special needs or limitations that is up to the individual. My background has always emphasized lifestyle change, exercise, food balance, fats, carbohydrates, protein, fluids, etc... What I will say is avoid quick fixes. So many of us want results yesterday. That creates unrealistic expectations - which leads to frustration, anger and eventually throwing in the towel. Most "diets" work in the short-term; but in the long run that is not how you want to live. … Please avoid a diet plan that encourages no carbs or no fats or no dairy or no juices... that is extreme and not safe. Please ask a nutritionist for a more detailed explanation and better understanding of caloric expenditure etc...

PM: Do you recommend that women who are trying to lose weight or tone up utilize a supplement such as Xenadrine or one of the other many "fat burning" supplements that are on the market right now?

MP: Absolutely not! There is very little proof that these supplements help. One of the best-known herbs is Ma Huang. This herb is touted as a weight loss herb but acts on the central nervous system and causes a dangerous rise in blood pressure. This product is unsafe if you have any heart condition, diabetes, or glandular problems. Caffeine is a stimulant commonly used because it is quickly absorbed to all tissues in approximately 15-30 minutes. The sad part is that it also increases LDL cholesterol (bad cholesterol) and total cholesterol levels in the blood. Also dehydration is probable due to urinary volume/output, blood pressure will elevate, so be aware. Supplements such as L-carnitine, algae and Ginseng all have very little (clinical) support for weight loss.

PM: For many plus size models, the most pressing issue may just be toning and firming up our bodies. What is the best, most effective way to do that?

MP: As always, if there is a lot of adipose (fat) tissue it will be difficult to see those wonderful "toned" muscles. A general rule of thumb 2-3 days of weight training, 3-4 days of aerobic type activity, be aware of calories consumed, be CONSISTENT, DETERMINED, and REALISTIC. I strongly suggest in the beginning hiring a trainer to establish routine, establish safety issues, and keep you FOCUSED. Assuming the individual has no (physical) limitations (back aches, bad knees, ankle problems, cardio capabilities, etc...) one should look to drop body fat through appropriate aerobic classes, brisk walking, rowing, kick boxing, etc...

PM: Is it necessary to spend hours in the gym to blast away fat? Is there a way to get great results without being a slave to the treadmill?

MP: No you do not have spend hours in the gym. For most, if you are consistent, have the proper training intensity, "diet," and an on-going desire to improve... you will! If I were you, and you wanted to work with someone who works with model "types," understands the look you must keep, I would hire........ me, or a trainer that is used to working with certain groups. Obviously some legwork might be required (to find a trainer), but (it's) quite necessary. Having an idea what (trainer) personality will get the most out of you is important. Do you want a quiet trainer, a female trainer or male trainer, someone who is Hercules, funny, someone who is always talking about health/fitness until you are bored to death, someone who speaks "English" when answering a question, etc..

PM: What videotapes/exercises would you recommend for at-home workouts?

MP: There are so many exercise tapes today that to suggest to someone what to get is difficult until I have some back ground about the person. A small example for the PM: I would not want a tape that dealt with fast pace, explosive jumping, heavy lifting, etc. In your home you can do abdominal work, buy some neoform dumbbells, do modified push-ups, squats, shadow boxing, maybe jumping jacks, stretching, if you have room a treadmill/bike and so on.

PM: Most clients prefer that models (including plus size models) have relatively little cellulite. What is the most effective method for reducing the appearance of cellulite?

MP: Cellulite is a combination of things… connective tissue, fat cell size, water retention, etc. There is very little one can do to avoid cellulite. We are either prone to it or not. Does anyone really like that answer? As far as reducing the appearance (of cellulite)… maybe "tanning," maybe some kind of cream to eliminate shadow effect or a really skilled photographer dealing with angles and lighting! J

PM: Do you believe that most women can improve the appearance of their bodies through exercise and proper nutrition without plastic surgery (such as liposuction, tummy tucks, etc)? Are there some cases where the muscles are just so stretched out (from childbirth, for example) that no amount of exercise will tighten them?

MP: A delicate question. To be realistic, one must understand that through no fault of our own motherhood, aging, accidents, and genetics might make certain adjustments necessary. I believe one should avoid altering/cutting the body at all costs unless health is in jeopardy. I have to encourage, and believe, that through exercise, diet, and lifestyle changes none of those things (surgery) should be necessary. (But) we all have to make a living. If one feels this can help their individual economic situation and/or emotional situation, that individual has to be his/her own judge.

PM: Any final thoughts?

MP: I would like to make aware … that hard work is required (to achieve great results) and a detailed example of that is my exercise routine with Brazilian super model Luciana Morad. Even though Luciana is obviously not a PM, much work and determination went into her results. My routine can be found at her website, http://www.lucianamorad.net/exercise.shtml. This (workout routine) was done after she delivered her baby (fathered by Mick Jagger).

So, Off to Battle We Go!

Armed with all this wonderful advice from Mike, I realized that although exercise is more than half the battle (of the bulge!), nutrition plays a large role as well. But with all the (sometimes conflicting) eating plans out there, how's a girl supposed to plan her attack?

At Barnes & Noble, that modern Mecca of information, I found a great battle plan in a little book called "Diet Simple." In this book, registered dietician Katherine Tallmadge claims you can "shed pounds without even trying!" Well, I'm all for that! But… how?

Inside "Diet Simple," Tallmadge shows us that changing little things in our daily lives can have big payoffs. For example, she claims that just adding a dinner salad to your evening meal could help you lose up to 36 pounds in one year! The fiber in the salad, along with the fact that salads have almost no fat (opt for reduced-calorie dressing and skip the croutons), satisfies your appetite so you are less likely to fill up on other high-calorie foods at dinner! Great idea! J

Other "simple" ideas include:

• Drink water instead of high-calorie sodas. Pounds lost: 17-22!
  
• Substitute oil for butter. Pounds lost: 12!
  
• Eat more slowly. Pounds lost: 10!
  
• Eat whole grains. Pounds lost: 21!
  
• Choose healthy snacks over vending machine fat bombs. Pounds lost: 19-26!
  
• Curb emotional eating. Pounds lost: 26!
  
• Eat a larger breakfast and a smaller dinner. Pounds lost: 30!
  
• Don't snack to pass the time while you are traveling. Pounds lost: 7!
  
• Avoid the hotel minibar. Pounds lost: 8!
  
• When you're on a road trip, pack a cooler and avoid fast food. Pounds lost: 5!

With the 154 tips, tricks, and substitutions in her book, Tallmadge (a veteran of the fat wars herself!) makes it easy to revamp your eating habits - practically without trying! The Warriors

Now that I had the tools to shape up and keep fit, I needed a little inspiration! So I talked to three beautiful gals (who also happen to be models) about their weight loss stories. (Okay, we emailed! But again, that's not important right now…) I hope their stories show that you can do it too!

Victoria

PM: Are you trying to lose weight?

Victoria: More like shape and tone. I am done with the actual weight loss.

PM: Do you have a goal size/weight in mind?

Victoria: I would like to be 42-33-42. I'm pretty close, and in my own head I think that would make me a perfect proportions.

PM: Are you losing weight in an effort to make yourself more marketable as a model?

Victoria: I actually started the weight loss before I became aware that I could model. I started to pursue modeling about 3/4 of the way thru my weight loss. I am about 95% there, but I still have those moments where I'm disgusting to myself.

PM: Why do you feel that being smaller will make you more marketable as a model?

Victoria: I heard that being a 14 is pretty marketable for LA.

PM: What nutrition and exercise routine have you been following to lose weight?

Victoria: After studying many types of diets, I took the parts of them that made sense, and were easiest cause I have a problem with borders, rules and restrictions, I'll rebel! No matter what anyone says, if you are truly overweight, you cannot lose it permanently without making exercise part of your life. I started by walking 2 hours a day after work. Then I took it down to 45 minutes of circuit training (interspersing quick cardio bursts with weight training). I do that now 3 times a week, and Pilates 5 times a week. I also park away from the store, walk to the store, walk everywhere. It sheds weight like nothing else can.

PM: If at this smaller size you booked less work as a model, would you still feel losing weight was worth it?

Victoria: Totally, I wouldn't change a thing. The weight loss was for me from the get go, for my confidence, for my self-love, for my own validation and self-assurance. Modeling is a temporary playtime for me; it won't make me, break me or probably take me anywhere. I just want to see if I can do it. You can reach Victoria by email: msvictoriabaker@yahoo.com

Madeline

PM: Why are you losing weight?

Madeline: My first reason was to feel better and take control of my health. Diabetes runs on both sides (of) my family. I also wanted to make myself more marketable (as a model). At 5'8 I am still considered too big for (my) height.

PM: Do you have a goal size/weight in mind?

Madeline: Size 14. I know the agencies would want me at a 10 but I don't see myself going lower than a 14.

PM: What nutrition and exercise routine have you been following to lose weight?

Madeline: I am on a high protein diet. I also walk the treadmill at least 3 times a week for an hour.

PM: How did you get started with your weight loss?

Madeline: I was asked to participate in a magazine (article) about weight loss methods for Marie Claire Magazine. (For the article), I went on a high protein diet through a program called Food For Life. They basically sent me my three meals and 2 snacks to my home or work.

PM: If at this smaller size you booked less work as a model, would you still feel losing weight was worth it?

Madeline: If I was to lose that much weight and could not get work I would have a lot of fun putting (the weight) back on!!! You can reach Madeline by email: maddylynn2002@yahoo.com

Alyssa*

PM: Why are you losing weight?

Alyssa: I am trying to lose weight because honestly I feel more comfortable at a smaller size. I have been small most of my life. It wasn't until about 4 or 5 years ago that I started gaining weight. Metabolism slows down with age along with the number of activities you do once you start working. I would say that I am 80% happy with my body but I would like to be more toned and a little smaller all around.

PM: Do you have a goal size/weight in mind?

Alyssa: I would like to be a size 6 or an 8. That would be great and (I'd like to be) in shape! But I don't just want to lose the weight, I want to be toned.

PM: Are you losing weight in an effort to make yourself more marketable as a model?

Alyssa: Not really. I like to model, it's fun but it's not my life. I won't die if I never model again. I've had a pretty successful run as a straight size and plus size model. How many people can say that? Mostly I am trying to get in shape for me.

PM: What nutrition and exercise routine have you been following to lose weight?

Alyssa: I have been eating! My eating habits before were terrible. I ate crap most of the time. Also I didn't eat enough. I would only eat once a day most of the time. Now I try to eat 6 times a day, in small portions. That is primarily how I have lost weight. I have also been taking Xenadrine to speed up my metabolism. I am still having problems exercising as much as I should. That's the hardest part for me, working out. I am so unmotivated in that area.

PM: If at this smaller size you booked less work as a model, would you still feel losing weight was worth it?

Alyssa: Most definitely! Modeling is not my world. I do it because I really enjoy it. It's fun and it pays well! I think it's fantastic to get paid so well for something you enjoy doing.

(*Not her real name)

Mike Pernice is a Fitness Specialist who resides in Greenwich CT. Mike has a B.S. in physical education and graduate study in exercise physiology and sports nutrition. He is certified with advanced credentials as a personal trainer and human performance specialist by the American College of Sports Medicine, along with being a certified weight management consultant. The New York Times, local publications, and NBC's show EXTRA have seen Mike's work close up. Along with being one of the most sought after fitness pros in the Manhattan, Westchester and Greenwich CT. area, he is also a corporate fitness consultant.

To reach Mr. Pernice, write to:
Mike Pernice
PO Box 1151
Greenwich CT 06830

He can also be reached by email at: miperfit@optonline.net

Stephanie LaTorre is not a health professional. Always conult your physician before starting any diet or exercise program.