Look Better Naked In 6 Days!

A week remains before the big day, and your physique will be ready to go on the big night. Wait-it's not ready, you say? No worries: Team Bodybuilding.com is here with our best 'break-glass-in-case-of-emergency' strategies.
Lean Out By Valentine's Day

A week remains before the big day, and your physique will be ready to go on the big night. Wait-it's not ready, you say? No worries: Team Bodybuilding.com is here with our best "break-glass-in-case-of-emergency" strategies for tightening up in a heartbeat.

Michelle Hanson
Pro Figure & Bikini Competitor / Fitness Model

Michelle Hanson Michelle's #1 secret:
“Take 500 mg green tea extract and 1g carnitine before each cardio session.”

  • Cut out all sugar! Use Truvia or Stevia instead.
  • Drink a gallon of water a day.
  • Eat small, healthy meals every 2½ to 3 hours.
  • Skip the carbs in your last two meals of the day.
  • Do cardio twice a day instead of your normal one-a-day.
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Sean Sarantos
Fitness Model

Sean Sarantos Sean's #1 secret:
“Do high-intensity supersets to pump up your heart and other muscles!”

Sean's #2 secret:
“Cut your carbs; those that remain should be veggies.”

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Rachael Labender
Pro Bikini Competitor / Fitness Model

Rachael Labender Rachael's #1 secret:
“Eliminate sodium.”

  • Consume protein and veggies (and not much else other than water) at most meals.
  • Low-sodium chicken, white fish or ahi tuna with asparagus. Perfect meal!
  • Do an hour of cardio before breakfast, the prime time for fat burning.
  • Yes, I want you eating fish/chicken and asparagus for breakfast, too!
  • Do an extra cardio session in the evening as well.
  • Follow this regimen to a T for six days and you'll see that last little bit of fat and water melt right off!
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Kizzito Ejam
2011 BodySpace SpokesModel Finalist

Kizzito Ejam Kizzito's #1 secret:
“Extend the reps to 20 to 25 per set, to help burn fat.”

  • Do 20 to 25 minutes of high-intensity interval training a day, to keep your metabolism high all day.
  • In the gym do compound moves, to engage more muscle groups.
  • Limit carb consumption to morning, so your body can burn them throughout the day.
  • Supply your body with a steady stream of protein.
  • Avoid fried and high-sodium foods. No one likes feeling bloated on a date.
  • Take CLA (morning) and L-carnitine (afternoon). They'll help burn fat for energy.
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Fawnia Dietrich
Fitness Model

Fawnia Dietrich Fawnia's #1 secret:
“Sleep 8 to 9 hours a night.”

  • Drink a gallon of water a day until February 12th. On the 13th, cut back to a half gallon. On the 14th, drink water when you're thirsty.
  • Eat smaller-than-normal portions every two hours, up to eight meals a day. Skip carbs during your last three meals, or alternate meals with/without carbs.
  • Do 30 to 45 minutes of moderate-intensity cardio every day.
  • 6 to 8 hours later, train two body parts and do another 20 to 45 minutes of cardio (light-to-moderate cardio).
  • Train your abs every other day.
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Kelechi Opara
2011 BodySpace SpokesModel Finalist

Kelechi Opara Kelechi's #1 secret:
“Drink a whey protein shake before a workout.”

  • Weight train 4 days a week. Use an upper-body/lower-body split.
  • Follow each lifting session with 30 to 40 minutes of cardio (moderate intensity).
  • Consume 1.2 to 1.3 g protein per pound of body weight per day.
  • Take 2 to 5 g glutamine per night, to raise growth hormone levels and help with body composition.
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Ashley Johns
Fitness Model

Ashley Johns Ashley's #1 secret:
“No more than 50g carbs on non-training days!”

  • Take in most of your carbs in the morning.
  • Evening carbs should come only from veggies.
  • No more than 100g carbs on training days!
  • Drink lots of water. Drink like it's your job!
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Jerome Ferguson
IFBB Pro Bodybuilder

Jerome Ferguson Jerome's #1 secret:
“Do 20 to 30 seconds of plyos in between sets.”

  • On Wednesday, Saturday, and Monday, perform full-body resistance workouts.
  • On these days, divide body parts among three groups.
  • For each group, do a circuit of 4 exercises; 3 to 4 sets; 20 to 25 reps per exercise.
  • Rest 1 to 2 minutes after each circuit.
  • Finish with 30 to 45 minutes of steady-state cardio.
  • On Thursday, Sunday, and V-day morning, do high-intensity interval cardio sessions. After 5 minutes at a warm-up pace, do 10 minutes of intervals on any cardio machine: 30 seconds hard followed by 30 seconds at a recovery pace.
  • Finish with 20 to 30 minutes of steady-state cardio.
  • Consume 5 to 6 small meals daily, high in protein, low in carbs and fat.
  • If necessary, supplement with green tea extract and vitamin B-complex.
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Nicole M. Guerrero
IFBB Pro Bikini Competitor / Fitness Model

Nicole Moneer Guerrero Nicole's #1 secret:
“Take dandelion root, a natural supplement that produces a diuretic effect, aids in digestion, and supports the immune system.”

  • Drink a gallon of water a day to flush out toxins, sodium, and fat.
  • For the next week, alternate days of hour-long steady-state cardio with days of high-intensity interval training.
  • Steer clear of anything sweet or loaded with sugar. Save it for Valentine's Day!
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Shelsea Montes
IFBB Pro Bikini Competitor / Fitness Model

Shelsea Montes Shelsea's #1 secret:
“Drink at least a gallon of distilled water a day.”

  • Fuel up with fibrous fruits and veggies.
  • Decrease intake of processed foods, dairy, and meat.
  • Try a bikram yoga session to simultaneously train and detoxify.
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Pamela Green-Wilson
2011 Military Contest Winner

Pamela Green-Wilson Pamela's #1 secret:
“I love a good fat burner before cardio, but don't overdo it. Crazy eyes never attract the opposite sex.”

  • The worst mistake: Starving yourself to look great on your big night out.
  • What you should do is remove carbs after breakfast and throw in an extra tablespoon of peanut butter to curb your sweet tooth.
  • Hydrate, hydrate, hydrate by drinking at least a gallon of water every day. Yes, you'll spend more time in the bathroom. But don't you want to go check out your makeup anyway?
  • Cut out high-sodium foods. They'll bloat you.
  • Along with your multivitamin and fish oil, take glutamine; it'll help with muscle growth and recovery.
View Pamela's BodySpace

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