Last week in Part 1 of this article, I interviewed a few pretty boys about what they do to stay in shape, and what they suggest for women who want to polish their own physique. Here are additional tips from three more certified Pretty Boys.
Tim Lochhead, UFE MVP male fitness model
Tim is one of my favourite pretty boys, because he has that “boy next door look”.
By day he is a corporate accountant analyzing numbers and looking quite buff yet respectable in his shirt and tie. When the shirt comes off, his abs do not make you think accountant or “boy next door” any longer!
Tim always enters the stage with a ripped, polished package and takes every detail seriously.
Allow room for improvement
Structure your fat loss phases in multiples of two week plans. So, every two weeks, or whenever you stop progressing, there should be a change.
If you bring out all of your tricks in the first week of your contest preparation phase (i.e. 20 or 12 weeks) and don’t make changes along the way, your body will adapt and you run the risk of stalling after a few weeks in.
By allowing for gradual changes over the course of a fat loss phase, you can keep on improving and breaking plateaus.
This can be applied to all facets of dieting, training, and supplementing for fat loss.
Reduce baseline calories by 100 to 250 calories every few weeks rather than significantly dropping calories right away.
Training progressions (volume, intensity, frequency)
Structure in training volume, intensity and/or frequency increases progressively.
One progression I used was starting with two or three empty stomach cardio sessions and progressing to five or six per week. I also used rest intervals as another progression option, for example, starting at 60 seconds between exercises and decreasing to 30 seconds.
Phased in supplement strategies
Ideally, you want to be in a position to not use all (or any) fat loss supplements for as long as possible during your preparation phase.
Diet and training will have the biggest impact on losing body fat. Supplements are just that: supplemental.
That being said, I used cayenne pills from the start and I did take a specific fat burner (containing caffeine) 2 weeks before my first show and through to the last event. This gave me a pleasant boost after accumulating a bit of fatigue at that point.
Werner Bruggemann, PICP Strength Coach
Werner made the Pretty Boy list because he looks amazing year-round and he treats everyone with respect and professionalism.
He is also impressively strong, charming and one of the best strength coaches Canada has to offer.
Supplements are like a pyramid
Unless you have a solid base, don’t bother with the pinnacle. I see too many people buying the latest “miracle supplement” when they don’t yet have their basics covered.
My basics include:
- a quality multivitamin
- fish oil
Be consistent with these basics before incorporating the specialty supplements.
Get the body as clean and healthy as you can
It never fails: whenever I have a client clean up their bodies (alcohol, plastics, heavy metals, etc.) they get leaner and put on muscle.
You will get better physique results when the body is clean and healthy.
Train with a thick grip whenever possible.
Male or female, all my clients train with FAT GRIPZ because they get upper body strength and muscle gain results faster. Period.
Pete Koning, PIPC, Software Engineer
This list just would not be complete without Pete. First off, he’s 52 with the pretty boy face and body of a 35-year old.
Second, he’s is an absolute gem of a person. He infuses everyone he meets with positive energy. (But don’t ever try to use the age card around him or else this pretty boy can get pretty ugly.)
Be honest and accountable
Are you a “secret eater”?
Have you ever said this: “I am so frustrated! I work out 5-6 times a week and I’m eating perfectly but my ________ is still ________” (fill in the blanks with some negative comment about some body part).
Are you really eating perfectly? Be honest.
A “secret eater” sneaks in a snack here and there when no one is looking or sneaks in foods in small amounts that are not part of the plan. Girls do it, guys do it. I know because I’ve done it!
One solution is to make yourself publicly accountable. Acknowledge your cravings, moments of weakness and dietary derailments to someone you respect — a close friend, a family member, even the entire internet community such as in a Precision Nutrition blog.
The key is to be completely honest about what you eat and when you get off plan.
You’ll find that making your food choices public will make it much easier to remove the self-guilt that inevitably accompanies your secret rendezvous with a Snickers bar or the kids’ school snacks; this makes it easier to stick to the plan.
1 step back, 2 steps forward
Sometimes, you need to take one step back before you can take two steps forward, meaning you have to fail before you can make new progress.
This is not a bad thing. In fact, I’d say that this process is inevitable and as natural as the rise and fall of the tides.
Everything in life fluctuates; why should the journey to optimal fitness be any different? So if you stumble momentarily, embrace it gracefully and smile — progress is just a step away!
Do a dietary defrag & reboot
Eating 6-8 high protein meals every day can cause its own stress to your digestive system over time, so give your digestive system a break every once in a while.
Meat builds a great physique, but is very hard on the system and requires lot of energy to digest. I include a dietary detox like the one outlined below when I feel that my body needs it. Think of it like a system defrag and reboot.
Here’s a simple dietary detox: for one to three days, consume mostly liquid meals plus one food meal each day.
The shake: (all feedings but 1)
- 1 to 2 scoops protein powder such as Metabolic Drive, Oryx Goat Whey, brown rice, pea, hemp or vegetarian protein powder.
- ½ scoop Green food supplement such as Superfood which is like a flavour shots, veggie-style or ½ a Greens To Go packet which is convenient when traveling or just on the go.
- 1 tbsp of essential oils such as fish oil, avocado oil, olive oil or omega oil blend.
- 1 tablespoon of fibre such as ground flax, chia seeds, oat bran or a fibre supplement such as FibreSmart by Renew Life.
- 1 cup unsweetened hemp or almond milk and 1 cup chilled senna tea or water. (Use just one serving of senna tea a day — more can cause digestive distress and electrolyte imbalance.)
Build variety into your shake by choosing different options from each of the above ingredient items.
The meal: (one feeding)
This meal should be moderate protein, fat and fibre, low in sugars, high in nutrients and be easy to digest. I like having my food meal for dinner just when I am feeling hungry!
- 1 cup cottage cheese, 1/3 cup pumpkin puree, 1 tbsp ground flax over a bed of baby spinach or mixed greens. This meal enables your digestive system to be freed up to continue detoxing.
- 3 whole eggs, 1 to 2 slices sprouted grain bread, with roasted eggplant, red peppers and garlic.
- Broiled salmon, homemade vegetable soup with lentils, barley and quinoa.
You may experience symptoms such as headaches, mood swings and low energy. But I guarantee you will feel amazing the following day.
Make sure to keep your water intake very high throughout the day and feel free to include different teas (without milk or sugar, of course!).
Even though there are some obvious difference between the boys and the girls, when it comes to making a stunning package, from top to bottom, inside and out, there are some tips that apply to all.
So the next time you are drooling over a pretty boy you have spotted, don’t just admire his body.
Go pick his brain. You may just learn something… and one day, maybe you’ll be as pretty as him!
To learn more about making important improvements to your nutrition and exercise program, check out the following 5-day video courses.
They’re probably better than 90% of the seminars we’ve ever attended on the subjects of exercise and nutrition (and probably better than a few we’ve given ourselves, too).
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