When I have a photo shoot or competition I stick to a strict diet to keep myself lean for my photos. Every body is different, and depending on the person, it can take two weeks to upwards of 3 months (if not more) for someone to lean out. When I talk about the time for this, I am referring to someone who has consistently been working out. If you have not been exercising consistently you will not be able to lean out and look toned and defined.
I had about a week and 5 days to lean out for my poster shoot. I vamped up my work-outs with my trainer Donell Watts from two days a week to 3 days a week for those two weeks. Donell had me doing kick boxing to keep my heart rate up while still working my muscles. We also did high intensity interval training with weights, my own body weight and cardio intervals. My cardio intervals consisted of hopping over a bosu and jump squats onto a box, to name a few things. (These are great exercises, however they should only be practiced when your body is trained and ready).
I also immediately cut the excess sugar out of my diet. I made sure to eat protein, veggies, fruits and whole grain products.
I made sure I drank green tea every morning, two eggs and two pieces of
whole grain toast with low sugar strawberry jelly. I tried to grab
fresh fruit when it was available as well. I have found that I enjoy a
hot cup of tea in the morning. Green happens to be my favorite, mostly
because it has a great deal of antioxidants in it. The antioxidants
keep the free radicals in your body from damaging your cells. Drinking
green tea has also been shown to help reduce certain kinds of cancer.
For lunch I usually grabbed some sort of salad with chicken, veggies
and a balsamic vinaigrette dressing. Sometimes, I ate a turkey
sandwich on whole grain bread with lettuce, hot peppers and mustard.
Every other day I usually drank a big glass of milk with lunch as
I always grabbed a snack before heading to practice, usually cottage
and pineapple or a think thin chunky peanut butter protein bar.
Dinner depended how late I was going to be up after eating. If it was
late and I knew I would be going to sleep within the hour I would eat
chicken and broccoli. If I was going to be up for a while, and it was
earlier in the night, I would make whole grain pasta, with chicken and
vegetables in an olive oil and marina sauce.
I cut out all sweets (I don't think there's anything wrong with the
occasional treat, however I had to cut them out completely because I
had less than two weeks).
After a week and five days of eating well, having Luvabull rehearsal
and training with Donell I was ready for my photo shoot. I am very
happy with the way my picture turned out for the Luvabull poster. When
you set your mind on a goal and do everything you can to achieve it,
the work usually pays off.
Realistically set your fitness goals. Some people can cut things out
of their lives cold turkey, (for example bad eating habits). Or start
things up very quickly once they set their mind to it, for example,
beginning a work-out program. Some people cannot do those things so
easily. And that's okay. Start small and work really hard to achieve
that small goal. After that's completed, set a new goal for yourself.
Before you know it, you will have accomplished more than you realized.
Whatever your goals are figure out how you are going to go about them.
Let me know if there's anything I can do to help.
Have a fun and fit day, Chicago.