• September 30, 2021

Tips to look shattered

Many call bodybuilding a science, but it is actually a combination of science and art. It is quite difficult to pack on pounds of muscle, but then shedding body fat while maintaining all that lean muscle is truly an amazing feat. Regardless of genetics, chemicals, and diet, looking wrecked on stage requires more than your basic fundamentals. Here are some tips for those of you who need to bring the shredded wheat! I’ll get the milk …

1.) SO. That’s right: tan, tan, and then tan some more. Notice how even Caucasian bodybuilders almost look black on stage? This is because the oils and lights on your bodies will show much better definition the darker they are. There are several fake bronzers on the market that provide a nice orange glow. But to really look legit, you need to tan in the sun or in a bed. Besides steroids, this is perhaps one of the least healthy aspects of bodybuilding. Although your body needs sunlight to synthesize vitamin D, tanning is dangerous and can lead to skin cancer, premature aging, and the ’80s rocker look with leathery skin. Make sure to use a lot of moisturizers, take a lot of the antioxidants listed on this site, and remember not to leave any part of your body white. Nothing is worse than a pair of ghostly white legs on stage.

2.) DROP OF WATER. Jay Cutler was criticized during the 2007 Mr. Olympia because many believed that he was wearing a layer of water under his skin. Water retention and creatine loading are good during the off-season, but on stage it’s a bodybuilder’s worst nightmare. The water erases the definition you’ve gained from dieting and non-stop cardio for the past two months. Make sure to drink a water neutralizer such as dandelion root, green tea, or apple cider vinegar a couple of times a day during contest prep. MHP makes a great product called Xpel, which allows you to remove unwanted water. I have tried this product and it works. However, make sure you drink enough water and stay hydrated, no one likes headaches.

3.) DON’T FACILITATE IN TRAINING Just because you want to keep as much muscle as possible doesn’t mean you should be afraid of breaking a bit before competition. Champion bodybuilders know that you need to train hard until competition. Arnold’s famous pre-contest routine is legendary for its difficulty. Remember, recovery is everything. Protein, BCAAs, glutamine, and an overnight formula will help.

High volume vs. Heavy training

As for the type of training, it is important to understand how your body responds to different types of training. Some professionals will lift a very heavy pre-contest. Others, including me, will opt for a routine of approximately 16 sets per muscle group at 15-20 reps. This is especially important for those looking to refine their body and chisel into definition. Light weights won’t make you big, but they can help you look wrecked.

4.) CARDIO. This is a complicated topic for many experts to talk about. Most bodybuilders will increase cardio sessions to an hour a day, or even two hours a day before a competition. However, some refuse to do so based on the fact that their body can become catabolic. We recommend doing cardio in the morning, after waking up and taking at least 5-10 grams of BCAAs and glutamine. This will help prevent muscle breakdown, while aerobic exercise will shed body fat due to low glycogen levels in the morning. If you’re not an early riser, do cardio after weights. I would recommend a moderate to intense pace for the entire duration. Normally, I recommend HIIT training to shed body fat, but for bodybuilding, riding a stationary bike or walking uphill on a treadmill should be sufficient.

5.) TAKE CARBOHYDRATES. Without a doubt, every bodybuilder knows that to burn fat, he must deplete his glycogen stores. You can’t do this by eating sugar and flour! Your body won’t burn fat if it doesn’t have a reason to. An easy way to deplete glycogen is by cycling the amount of carbohydrates consumed on different days. For example, as I write this article, I consumed only 100 grams of carbohydrates today and will remain the same for the next 3 days. This will ensure that my glycogen stores are depleted and my body is activated to oxidize fat. On the fourth day, I will increase my carbohydrates to around 400 grams to allow my body to have the fuel it needs. This should not be done year round, but it is an extremely effective way to diet, especially before a contest. Follow these guidelines and you’ll be on your way to looking totally wrecked on stage!

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