Do you have a photo shoot coming up? Do you want to get ready for an impromptu beach vacation? Spring break approaching faster than you realized? There are a variety of techniques you can use to get ripped in a hurry, some of them more drastic than others. Here are a few of the most important considerations to take when you need to look as lean as possible.
Your prep time is going to make all the difference in choosing your path to get ripped. If your photo shoot is several weeks away, you’ve got plenty of time to shed a few pounds of fat. However, if you’ve only got a few days, you’re not going to be able to lose a significant amount of actual body fat. Your main concern then becomes dropping as much water and making your muscles look as full and rounded as possible.
Hopefully you learn about your photo shoot a few weeks in advance. Having a lot of time to prepare will allow you to go on a mini-diet that can actually allow you to shed a noticeable amount of body fat. Be prepared, though! Unless you’re already ridiculously lean, this diet is going to be more intense and difficult than a normal cutting plan.
Since you don’t have months to gradually lose fat and make adjustments, you’re going to need to drop your carbs super-low right off the bat. You’ll want to only eat starches or fruits before and after your workouts. Even at those times, 50 – 75 grams per meal is going to have to do it. You may even need to drop as low as 25 – 50 grams depending on how your body responds to carbs and how much fat you have to lose. Restricting yourself to a half-cup of oatmeal isn’t exactly fun, but you just might have to do it!
Since your overall calorie intake needs to be low, you can’t afford to eat much fat, either. Add nuts and oils to your meals, but only in small amounts. If you’re not noticeably losing fat after a week or two, you’ll probably want to cut out the added fats altogether – you’ve only got a few weeks before the big day!
Other than that, just make sure you keep your protein high. This diet’s going to be rough, and you need plenty of lean meat, poultry, fish, and protein powder to keep your strength and energy at a decent level. Your training won’t be great during this time, but you still need to lift some heavy weights to preserve your muscle.
If your photo shoot is only a week or so away, you’re not going to be able to do much about your body fat levels. You can lose fat fast, sure, but that’s just too little time to make a significant difference. Instead, you’ll need to focus on manipulating your body’s water balance. By the time you get in front of the camera, you want to have as much water in your muscles and as LITTLE water under your skin as possible!
So, how do you get this full, yet dry look? For one thing, you need to consume AS MUCH water as possible between now and the day before your shoot. Getting plenty of fluid will actually let your body know that water is plentiful, and that hording it under the skin is unnecessary. Cutting your water intake too early will only make you look soft and flat.
You should also cut your carb intake to near-zero. 25- 50 grams post-workout is okay, but any significant amounts of starch or sugar are going to cause your body to hold too much water. Don’t get scared when your muscles start to look small, either. They will fill right back up (and then some) when you load up on carbs.
On that note, about 24- 36 hours before your photo shoot start eating TONS of carbs – but only the right kinds. You should probably focus mainly on sweet potatoes and rice because even healthy grains like oatmeal can cause people to become bloated. Keep your sodium intake low, and only sip water as needed. By loading up on carbs in this way, you’ll force all of your body’s extra water into your muscles and keep your skin looking thin and dry – perfect for maximum definition.
Remember, these extreme dieting and dryness techniques are only SHORT-term fixes. They will almost certainly compromise your strength levels and mood, and they are not good methods for long-term leanness. If you have more fat to lose, you need to plan a proper cutting diet that includes moderate calorie restriction, heavy weight training, and cardio as needed.
Article by Sixpackfactory’s Muscle Building Expert and Top Fitness Model Justin Woltering. Get more info on Justin at: http://www.justinwoltering.com/