As a part-time model, I know how important it can be to lose some extra weight on short notice.
Here are 7 of my favorite tricks to look great for an upcoming photoshoot.
#1: Low Insulin Levels for 16 Straight Hours A Day
One of my favorite weight loss tricks is to keep my insulin levels low for at least 12 hours per day when I am aiming to lose body fat quickly.
When you consume carbohydrates, you spike your insulin levels. High insulin levels result in you storing body fat much easier. The key for expeditious fat loss is to keep your insulin levels very low for long periods of time. This gives your body the chance to enter fat burning mode on a daily basis.
You keep your insulin levels low by consuming meals that are high in protein and healthy fats. Vegetables are also Ok if they are the dark leafy green variety such as spinach, kale, collard greens, Broccoli, and Swiss Chard.
Sixteen straight hours of protein, healthy fats and veggies may seem like a long time but remember that you sleep for at least 6-8 hours per day.
When I am in fat burning mode I will typically keep my insulin levels low from 8pm until Noon the following day. This is a full 16 hours of low insulin levels.
Since insulin is also an anabolic hormone and can help you pack on lean muscle mass I try to consume all of my carbohydrates post workout when my body is most receptive to the insulin spike.
I recommend going for the 8pm – 12pm the following day “insulin fast” for speedy fat loss.
Want a powerful exercise trick to speed up your weight loss when your insulin levels are low? Check out my next trick:
#2: Fasted HIIT
My favorite fat loss exercise hack is to perform Sprint intervals (also known as High Intensity Interval Training) 1st thing in the morning in a fasted state.
This turns your body into a fat burning machine, increases your testosterone levels, and revs up your metabolism for a full 24 hours following exercise.
Running sprints or doing any maximum intensity anaerobic activity fires up your fast twitch muscle fibers, which have a ton of fat burning and anabolic hormone boosting properties.
I recommend waking up and doing your HIIT 1st thing in the morning in a fasted state when your insulin levels are low.
This is a trick that many fitness models perform on a regular basis and is something that I swear by when I am trying to cut body fat quickly.
Worried about losing lean muscle mass? Sip on some BCAAs while you run your sprints and you won’t go catabolic!
The easiest way to get in a killer HIIT workout is to perform 8-10 sprints at maximum intensity for about 12 seconds per sprint. Try to keep your rest times less than 45 seconds between intervals. This entire workout only lasts 15 minutes but is killer for fat loss.
#3: Protein, Veggies, Water
The biggest battle you are going to have with losing body fat quickly is with your hunger. When you diet down and are consuming fewer calories than your body is burning each day your hunger is going to kick it into overdrive.
This means that you have to find clever ways to satisfy your appetite without all of the calories.
One of my favorite fat loss rules when I am dieting down is PVW = 6 Pack Abs. This means that anytime I sit down to have a meal I consume Protein, Veggies, and Water in exactly that order.
What do all 3 of these things do? They make you full of course!
- Protein is essential to have in your diet to lose body fat quickly and keep your lean muscle gains.
- Vegetables are loaded with fiber, vitamins and minerals that will optimize your health and keep you full on very few calories.
- Following this up with a big glass of water will help to make you even more full and expand the fiber in your stomach.
Once you consume your PVW fat loss trio you won’t have any room for that giant piece of chocolate cake left over in the fridge!
I try to consume at least 40 grams of protein, 1 cup of veggies and 16 ounces of water before I even think to consume anything else. This is such a simple fat loss trick, yet NOBODY does it!
#4: Post Workout Cheat Meal
It would be foolish of me to think that you could go weeks or even months and never consume any of the foods you are craving. If I am craving something for more than a few days in a row and I want to get that craving out of my system I will simply consume it following an intense resistance-training workout.
The science of this is very simple. Following a workout your body is very insulin resistant and will utilize the simple sugars from something like cakes, cookies, or candy to shuttle the amino acids into your cells and initiate protein synthesis. This is why many bodybuilders and fitness models put dextrose powder into their protein shakes.
Dextrose is nothing but pure glucose, or sugar. It has a glycemic index of 100 and spikes your insulin to the max. This is ok since it is following a resistance-training workout and can be utilized to build lean muscle mass.
Instead of drinking that boring protein shake mixed with dextrose I recommend that you grab a protein shake and chow down on whatever sugar-laden treat you are craving.
Whether it be gummy bears, key lime pie, chocolate cake, or any other sweet treat just make sure that you consume it within 45 minutes following a high quality resistance training workout.
This way your “cheat meal” is far less likely to be stored as body fat, and will actually be used to help you build lean muscle mass. Talk about a win- win for cheesecake and cookies!
#5: Swap the Coffee for Matcha
One of my favorite fat loss hacks is to swap out my coffee habit for matcha green tea. There is an antioxidant called EGCG in green tea that revs up your metabolism and gives green tea its weight loss effects.
Matcha green tea is a special kind of green tea that contains nearly 20 times the amount of EGCG as regular green tea. This means that it is one seriously powerful weight loss drink that is also very healthy for you.
When I am dieting down for fitness modeling I will consume 1-3 cups of matcha green tea per day. Not only does it taste delicious but it will greatly enhance your energy levels. Matcha actually gives me more energy than regular coffee.
Matcha will give your metabolism a healthy jolt while firing up your energy levels for those intense workouts.
#6: Pre Workout on Empty Stomach
Another fat loss trick is the power of a quality pre-workout supplement on an empty stomach.
When I am going in for a hardcore weight lifting workout I will consume a strong pre workout supplement and make sure that I have not eaten for at least 2 hours.
This allows me to go in pure fat burning mode and reap the benefits from the pre workout. I always make sure to choose a pre workout supplement that has at least 300 mg of caffeine, 3 grams creatine, 5 grams L-Citrulline and 2 grams Beta Alanine. This combination is highly effective for energy levels, muscular strength and muscular endurance.
I notice that when I take my pre workout on an empty stomach it lasts much longer and I am able to workout for longer periods of time at maximum intensity. Coupled with the fact that I have an empty stomach while training at maximum intensity and this is the perfect storm for quick fat loss.
#7: Midnight Snack Survival
One of the most important things you can do for your fat burning success is keep your insulin levels low before you go to bed.
When you enter your REM sleep cycle your body secretes HGH, which is a powerful fat burning hormone. If you consume a starchy or carbohydrate-laden meal right before you go to bed this will spike your insulin.
This is bad right before you go to bed because insulin and HGH can’t coexist in your body at high levels at the same time. The best way for you to maximize your HGH levels is to keep insulin very low before you go to bed and consume snacks that will help your body produce more HGH.
Foods that are high in healthy fats, slow release proteins and L-arginine are best to consume right before bed. L-arginine converts to nitric oxide in your body, which is a precursor to HGH production. Slow release proteins help to build lean muscle mass and help your body secrete anabolic hormones. Cholesterol is actually the precursor to testosterone production and is needed to produce high levels of test when you enter REM sleep as well.
Here are 4 powerful late night snacks that will help your body secrete the maximum levels of HGH:
- Whole Eggs (high in protein, fat and cholesterol)
- Grilled Shrimp (High in L arginine and protein)
- Cottage Cheese (High in slow release protein)
- Casein Protein Shake (High in slow release protein)
Start using 1 of these tricks to immediately speed up your fat loss, or use them all for ultimate efficiency!