Photoshoot preparations.

PHOTOSHOOT PREPARATIONS AND TIPS

Many of my clients have asked me recently how I prepare for a magazine photoshoot, and if I have any suggestions for the last few days before the shoot.

Firstly, I would like to say that it is useless to leave preparing for a photoshoot to the last minute – it really is a lifestyle that should be followed. However, I have seen many models work hard for months preparing for a competition/shoot, only to blow it in the last few days and end up looking either ‘flat’ or ‘bloated’. Here are a few strategies I use myself to optimize a lean, vascular muscular look on the day:

HYDRATION

Proper hydration (or controlled dehydration) is the key. In order to look as pumped, lean, ripped and vascular as possible, you need to pull as much water out from under the skin as possible. To do this you must:

(1) CONTROL WATER INTAKE

Contrary to some popular belief, you ‘do not’ want to cut back on water intake for days on end before your shoot. If you do this your body will simply adjust by slowing renal clearance from the body. So I keep drinking plenty of water right up to 26 – 36 hours before the shoot. At that time, I drop my water intake to about 1 -2 quarts on the day before, then only take sips of water on the day.

(2) SODIUM LOADING AND DEPLETION

This helps to trick the body into releasing subcutaneous water in the days preceding the shoot. Ten days before I double my usual sodium intake. After four days I cut sodium to 2 grams a day or less. This is from ‘all’ food sources, not just table salt.

(3) RED WINE

Interestingly and quite surprisingly, red wine is a strong vasodilator and can help improve short term vascularity. 4 – 6 ounces of good red wine 30 – 45 minutes before the shoot works well.

(4) GLYCEROL

Glycerol is a water ‘sponge’ that tends to pull water from elsewhere and hold it in the vascular system. So I take about 30 grams of glycerol (2tablespoons) about 45 – 60 minutes before the shoot. I mix it in 4 ounces of water.

(5) CARB DEPLETING AND CARB LOADING

I use this strategy to increase the amount of glycerol stores in the muscles. The more glycerol in the muscles, the fuller and more pumped they look. To achieve this, I cut the carbs in my diet back by 50% six days before the shoot. I make sure to replace the missing carb calories with fat and protein. Then, two days before, I hit the carbs hard! They make up to 65 – 70% of my diet in these days. I also add 300 milligrams of alpha – lipoic acid with each high carb meal. This helps to ‘super load’ muscle glycogen.

(6) PROTEIN

During the last few days I do not eat over 100 grams of protein per day. This is because as you intentionally dehydrate the body, high protein loads may be hard on the kidneys.

Finally, bodies differ and so do their reactions to these methods. Therefore, I suggest that anyone wanting to try them should do a ‘trial run’ beforehand to see how they affect their own body. They can be tweaked to suit each individual.

I hope these tips help to shed some light on what may seem a very complicated process!

"Washboard Abs"Article & Ad.

Fitness First ad.

Mini Motivations

MINI MOTIVATIONS

TIPS TO KEEP YOU ON TRACK WITH YOUR FITNESS GOALS THIS AUTUMN

STICKY NOTES – EVERWHERE!

Don’t let yourself forget the commitment you have made. Remind yourself constantly by having motivational words on sticky notes placed where you will see them throughout the day. For example, put a note on your fridge saying: ‘Nothing tastes as good as being in great shape feels!’ Or put a note on your car dashboard saying: ‘Forever forward towards my goal.’

POSITIVE SELF TALK

Telling yourself you have the power to grow, change and improve yourself will help you to believe in it. Start every day with a positive affirmation such as ‘Today I will lose weight by eating healthy and living an active lifestyle.’ Repeat these words several times in your head even before you get out of bed. This is the best way to start your day. Before you know it, there will be no goal you cannot conquer!

PICTURE PERFECT

Find an old photo of yourself (maybe from years ago), when you felt confident and happy with your body. It should be a time when you were healthy and in good shape. Place the photo where you will see it several times a day, such as your diary, wallet or use it as a bookmark. This ‘visual’ will help motivate you when you may feel like giving up on dedication.

HUNT FOR YOUR ‘SKINNY JEANS.’

Are you still holding on to some old clothing that you love and are hoping that one day you will be able to wear again? Well, dust it off and put it on display! Hang it where you can see it every day as you get dressed to remind you of your goal. Old outfits tend to carry memories of good times shared while wearing them. The strong sense of memory can create a huge boost in your motivation.

TREAT YOURSELF

If you have been consistent with your workouts and have eaten healthily for 4-5 days , allow yourself a chocolate bar, ice cream or pizza which you have been craving. This will not only help you to stay on track, but it will also keep you sane along the way. Our bodies may not ‘need’ the little treats to function properly, but often it feels as if our minds do! So pat yourself on the back and enjoy a small indulgence.

Always remember, being healthy and living an active lifestyle should be fun and entertaining. Be creative with ways to help motivate yourself and enjoy the journey to better well being!

Autumn Motivation

AUTUMN MOTIVATION

During the spring and summer months, it is not too difficult to get motivated to exercise. The hot weather and long evenings often mean we will be wearing less and want to look our best. When autumn arrives, however, inspiration to work out is harder to find. Here are some tried and tested principles to help improve your strength, fitness and physique as autumn approaches:

Variety is not only the spice of life, but also the secret weapon that helps blast through training barriers.

ATTACK YOUR WEAKNESSES – it is easy to slip into a pattern where you emphasize working muscle groups you have had most success in training and ignore groups that lag behind. Why? Because we like to do things that we know we do well and we know we get results from. By the same token, we hobble through parts of our workouts where we have been less successful, using poor form with low energy. We can use the new autumn season as an opportunity to look at our weaknesses as challenges to be undertaken. Take an honest look at your present condition, and think about the parts of your training programme and body development that you feel are weaknesses. Plan a set of goals and prepare to vigorously transform weaknesses into strengths. Here are a few ideas on how you might approach this:

(1) STUDY UP!

Read up on how to master training and nutrition techniques and strategies that target your weakness. Consult a personal trainer or nutritionist who is an expert in the area you wish to target. Attack your goal with the confidence that preparation provides.

(2) Identify the body parts you wish to improve- for example, if you are unhappy with the way your abdominals have developed take a photo of them (before) and make a programme of say 10 – 12 weeks to turn things around. Then take another photo (after).

(3) ATTACK WITH A SENSE OF PURPOSE AND FUN

Think of the targeted area, not as a weakness, but as an opportunity to have some fun by taking on a new challenge. Make it a positive experience from the first workout to the last.

(4) FOLLOW THROUGH

Be careful not to let up on your intensity after you reach the halfway point of your training programme. Instead of letting your energy wane in the middle or latter half of the project, make a commitment to maintain a good, solid pace to the end.

(5) ESTABLISH SPORT SPECIFIC GOALS

When was the last time you enjoyed an athletic competition? It is a great way to burn away any boredom that has crept into your overall fitness regime, which can happen if you have been at it for a while. Having a competition goal at the end of a multi week or month training programme can work wonders. Here are a few activities that are fun to participate in and add extra purpose to your strength and cardio training:

Ten Kilometer running race.

A short distance triathlon.

Rock climbing.

Mountain bike competition.

Martial arts classes.

Swimming competition.

Sunday football team.

(6) GET A CHANGE OF SCENERY

Have a look around other gyms and fitness centres and look for one that has a fresh appeal – perhaps one with a more high energy atmosphere to help fire up your training.

(7) TAKE SOME TIME OFF

While this may sound like the worst thing to do, if you are stuck on a plateau, a week or two away from the gym might be just what your body needs. Take some time to do those recreational activities that you have been sacrificing for your training, such as reading a good book, taking up a new hobby, going for long hikes in the woods or spending more time with your family and friends. After your well-deserved break you can return to your training with a vengeance!