Start the clock. You can get what hard, dry models achieve for week-long photo shoots
Here’s a secret that’s both a relief and a disappointment: physics like Stallone’s have a fleeting life expectancy – a day or two after filming.
We are not saying that it is CGI or Photoshop that is responsible for creating these bodies on the screen. Rather, it is a secret strategy and a week of control that separates the people who make a living with their bodies from those who, like us, just want to eat popcorn and watch them dodge the bullets. Movie stars, underwear models, bodybuilders are not always like that. They can not. But when the time is right, they’re ready thanks to Hollywood’s biggest secret.
The thing is, there’s no reason you shouldn’t be in on the secret too. Whether you’re planning a last-minute vacation or an audition for the latest action movie, there is a method you can follow to get as leaner and harder as possible, so that your muscles appear to have been shrunk by your skin. Follow these seven steps to get “THE body” for your highlight .
1. Start bending over
If you can’t see your abs , you need to diet to get your body fat down. The shrinkage plan is mainly aimed at losing subcutaneous weight, which obscures the definition, so if your belly hangs above your belt, it will take you more than a week to get rid of it.
2. Do the math
You should already be dieting to lose weight, so you should be aware of the amount of food you eat. But to eliminate any guesswork, we will give you some numbers for the week: Consume two grams of protein and 25 calories for every kg of your body weight; 20% of these daily calories should come from fat, and the rest from carbohydrates. (Remember to subtract the protein calories you eat first from the total allowed before calculating the number of carbohydrates.)
3. Eliminate allergens
You may have already lost a lot of fat from foods like milk, wheat bread and artificial sweeteners in your diet, but for the next week, cut them out completely – even if you don’t think you have an intolerance to these foods. Even the slightest irritation in your digestive system can cause bloating and fluid retention, so completely eliminate the risk. Dairy products and gluten appear in many condiments (soy sauce, salad dressings, some brands of barbecue sauce, etc.), so to avoid a potential problem, read the labels and control your consumption as much as possible. Season your food with condiments such as sea salt, salsa, and balsamic vinegar.
4. Prime your muscles
Do not train more than three days before your event. If your party is Saturday, for example, do your last workout of the week on Wednesday – the muscles swell more when they are full of glycogen (the carbohydrates stored in the muscles), then you should give your body time to recover and replenish its glycogen stores before your disclosure. If you train too close to the big day, the carbohydrates stored in your muscles will be depleted and you will look flat. Also, make sure that this final workout focuses on the areas you want to highlight, such as the chest and arms.
But there is a warning: do not train your abs. Although you will need to work the abs most weeks, the goal of workouts at this point is to swell the muscles that are pumping well to swell more with increased glycogen storage. Since the abs are not pumped like the biceps or shoulders, it doesn’t make sense to inject glycogen into them – in fact, it can make them swell too much.
Also, don’t do cardio. Because you want to maximize glycogen, interval training – which uses stored carbohydrates as fuel – would be counterproductive. You can do light walking or other aerobic exercises if it helps keep your sanity, but nothing that could use up your energy. Keep it within an hour and do it at a very low intensity.
5. Keep your carbs
After your last workout (Wednesday, in this example, two full days before the Saturday event), eat two to three grams of carbohydrates per kg of body weight for the rest of the day. If you train at night and it is difficult to eat enough carbohydrates before bed, you can divide the total and eat the rest of the carbs on Thursday evening. Insulin sensitivity remains high for 48 hours after training, so the glycogen will still reach your muscles. Otherwise, on Thursday, resume the diet prescribed in step 2.
Once your muscle glycogen stores are full, they will remain so for days, as long as no other strength training is done (because muscle glycogen is burned only during high-intensity exercise). Traveling on Wednesdays also gives you time to make adjustments. If you feel like you’re looking flat on Thursday or Friday, increase your carbs a little. Make adjustments from 25 to 50 grams at a time.
6. Keep drinking water
In an effort to appear even drier on match day, some guys will drastically reduce their water intake. This only causes an opposite reaction from the body, which forces you to retain more water to avoid dehydration.
Drink your normal amount of water until the night before goal day, in which case you should reduce it. On the day of your event, cut your water consumption in half until you are ready to party. This will help you look a little tighter without giving the body time to react negatively to the water restriction.
7. Continue to eat salt
It is well known that salt causes water retention – but if you cut it completely, your body will jostle to prevent water loss. Continue to salt your food as you usually do for up to 24 hours before you go shirtless. At this time, avoid any excess sodium (that is, beyond what is already in your diet). On D-Day, don’t feel guilty about having a drink – at least, not the first one. A little alcohol at this point will actually help your cause – giving you a tighter appearance – as it has a slight diuretic effect.
Nate Miyaki
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