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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
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Michelle's #1 secret:
“Take 500 mg green tea extract and 1g carnitine before each cardio session.”
OTHER TIPS & SECRETS:
- 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.
View Michelle's BodySpace |
Sean Sarantos
Fitness Model
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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.”
View Sean's BodySpace |
Rachael Labender
Pro Bikini Competitor / Fitness Model
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Rachael's #1 secret:
“Eliminate sodium.”
OTHER TIPS & SECRETS:
- 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!
View Rachael's BodySpace |
Kizzito Ejam
2011 BodySpace SpokesModel Finalist
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Kizzito's #1 secret:
“Extend the reps to 20 to 25 per set, to help burn fat.”
OTHER TIPS & SECRETS:
- 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.
View Kizzito's BodySpace |
Fawnia Dietrich
Fitness Model
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Fawnia's #1 secret:
“Sleep 8 to 9 hours a night.”
OTHER TIPS & SECRETS:
- 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.
View Fawnia's BodySpace |
Kelechi Opara
2011 BodySpace SpokesModel Finalist
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Kelechi's #1 secret:
“Drink a whey protein shake before a workout.”
OTHER TIPS & SECRETS:
- 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.
View Kelechi's BodySpace |
Ashley Johns
Fitness Model
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Ashley's #1 secret:
“No more than 50g carbs on non-training days!”
OTHER TIPS & SECRETS:
- 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!
View Ashley's BodySpace |
Jerome Ferguson
IFBB Pro Bodybuilder
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Jerome's #1 secret:
“Do 20 to 30 seconds of plyos in between sets.”
OTHER TIPS & SECRETS:
- 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.
View Jerome's BodySpace |
Nicole M. Guerrero
IFBB Pro Bikini Competitor / Fitness Model
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Nicole's #1 secret:
“Take dandelion root, a natural supplement that produces a diuretic effect, aids in digestion, and supports the immune system.”
OTHER TIPS & SECRETS:
- 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!
View Nicole's BodySpace |
Shelsea Montes
IFBB Pro Bikini Competitor / Fitness Model
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Shelsea's #1 secret:
“Drink at least a gallon of distilled water a day.”
OTHER TIPS & SECRETS:
- 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.
View Shelsea's BodySpace |
Pamela Green-Wilson
2011 Military Contest Winner
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Pamela's #1 secret:
“I love a good fat burner before cardio, but don't overdo it. Crazy eyes never attract the opposite sex.”
OTHER TIPS & SECRETS:
- 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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