Women Want to Look Good Naked for Lots of Reasons.
Some want to look good so they can have sex with the lights on, some do it for obtaining a supreme level of confidence and some, like my client do it for professional reasons.
This is part one of a four part series. I hope you will follow my client’s story and be able to apply what we did to your quest for your perfect naked figure.
Having a gym on the studio lot means you get all kinds of clients in video or film production, not just the actors but the directors, producers, writers and even stunts. I train a couple directors and they sometimes recommend people to me. Directors are artists and they definitely have a vision for what kind of film they want to create, but they also have a budget which means the least amount of work the the better. Capturing a scene in a small number of takes and not having to edit its imperfections is a highly valued situation in Hollywood. Thus, if their actors look how the director wants and perform according to his vision he won’t have to spend hours of high cost studio and editing time cleaning them up. That’s where I come in and this is my motivation for this series.
Recently one of my director clients sent me an actor he cast in a role that made her a little uneasy: the actor would be partially nude in at least one scene and totally nude in front of the production crew. His motivation, as he told me was not only to get a beautiful body in the frame, but also so she would be better able to deliver a performance that exuded confidence and fidelity of character he needed from her.
“here’s how I developed her emotional attitude toward her body as well as her physical appearance for the camera”
Being in her late thirties, she was thrilled to get the part, but it was definitely outside her comfort zone. I took this challenge knowing it was as much a psychological task as it was physical, which is true for just about all of us not just this actor. To prepare here’s how I developed her emotional attitude toward her body as well as her physical appearance for the camera in just eight weeks.
The actor, who I call Katie but that’s not her real name, is 5’7” and had a starting weight of 142.5 lbs, working toward a goal weight of 134.0 lbs – a total drop of 8 lbs. We would also tighten up a small pooch that has developed around the front of her mid-section and we would harden her thighs and tighten her glutes. (Please note: I know that 99% of you do not have her body nor situation, but I hope you will see the process and be able to apply it to your fitness journey, as James Strong likes to say).
FIRST & FOREMOST
Any on camera professional knows that diet is everything. Two of the most well-known mantras that float around the fitness circles are “Abs are made in the kitchen” and “You can’t out train a bad diet.” There are about as many different diets out there as exercises, but I prefer the old school clean eating approach. If it ain’t broke, don’t fix it, right? And its my experience that when my clients follow this type diet they get the results they are looking for. A big part of looking good naked is your attitude and self image. Maintaining the diet for a period of time and getting those results can help your confidence, thus will improve your look.
How to Diet and Not Get Hungry
To make her successful, and keep my director client sending me new clients, I built in some flexibility. A true professional will not cheat, but not knowing this actor well at first I wasn’t sure if she could handle a complete change cold turkey. To reduce the risk of failure I increased the amount of daily meals and broke the program in two main parts.
Its like staying hydrated. If you wait until you are thirsty to drink you will likely become dehydrated and suffer all that the lack of hydration brings. If you wait until you are hungry to eat you are likely to go into starvation mode, which means your body stores fat and you over eat. Although much more complex, your basic hunger response is controlled by your lateral hypothalamus in the brain. It can take 20 minutes or longer before your hypothalamus registers that there is food in your digestive system and stops your hunger. Knowing how many calories you need a day and spreading them throughout the day so that you never become hungry is the best way I found to control weight.
Eating to live rather than living to eat is the right attitude to develop. However, transitioning your habits to a lifestyle of a controlled diet can be a bit rough. To aid my client in this transition I allowed for a treat/cheat once a week for weeks one through four, while weeks five through eight were going to be strict as she got closer to the shooting date. Since she would be following a stricter diet, I put her on a supplement regimen as well to ensure she consumed the proper amount of nutrients. I suggested a multi-vitamin, fish oil and calcium. I also suggested Hydroxyelite an intense fat burner to suppress any unconscious hunger and speed her metabolism. My experience with the fat burner is that it would help drive more fat from her body and helps keep the muscle giving her a better tone, thus more desirable look in front of the camera. Vegetables were leafy greens like Brussels sprouts, spinach, and kale, bell peppers, and zucchini or yellow squash. Starchy carbs taper off during the day, and the amount of non starchy carbs is upped to keep her full.
What I like about this approach is that the client is always eating. She needs to stay on schedule and eat 6 times a day.
On Saturday or Sunday of weeks 1-4, dinner may be replaced with a hamburger or two slices of pizza and a salad, or the evening snack may be replaced with 1 cup low fat ice cream. In weeks 5-8, eliminate this step. This sample diet consists of approximately 1600-1800 calories.
At no point was she deprived of food or put on a fad diet or cleanse. Since she was working out very hard daily, she needed to fuel her body with real nutrition to see real results. At first she was a little nervous, but once I laid out the plan for her she was excited to get going. She was actually surprised at how much food she was going to eat and still see results, eating clean has its advantages.
“I was a little skeptical at first,” she said. “I wasn’t completely sure I would be able to stick to a diet for eight weeks and still have the energy for my workouts, but I definitely did. Having the pizza on the weekend for the first few weeks gave me something to look forward to while I adjusted to the new diet. By the fifth week I didn’t feel like I really needed the extra because I was used to eating this way. I have so much more energy now and I even see a difference in my skin! Its tighter and I’ve been told I glow”.
Below is the menu I designed specifically for her. Every goal and client is different and so is every diet and workout routine. If you think my approach is something you would like to try please consult your personal trainer or healthcare professional for a program that fits your needs.
She was lucky in that she had someone to prepared her food. Obviously this makes the task much easier. But once you get used to buying these groceries and preparing the meals ahead of time on a regular basis, the process becomes a habit and gets much easier. I would say this process is second nature by the 4th or 5th week for most people.
Alternate the first two days, and follow the third day once a week.
|Meal||Alternate Day 1||Alternate Day 2||One Day a Week|
|Breakfast:Take multivitamin, fish oil, calcium and fat burner||3 egg whites + 1 whole egg, ½ cup oats with ¼ cup blueberries||3 egg whites + 1 whole egg, spinach, 2 slices whole wheat toast||3 egg whites + 1 whole egg, ½ cup oats with ¼ cup blueberries|
|Mid-morning Snack:||¼ cup almonds + 1 apple||2 tbsp natural nut butter + 1 banana||¼ cup almonds + 1 apple|
|Lunch:||4 oz chicken breast, 1 cup mixed vegetables, 1 cup cooked sweet potato with 1 tsp olive oil||4 oz white fish, 1 cup mixed vegetables, 1 cup cooked sweet potato with 1 tsp olive oil||4 oz tuna or chicken, 1 cup mixed vegetables, ¼ cup (uncooked) rice with 1 tsp coconut oil|
|Post-workout Snack:||1 scoop whey protein isolate, ½ banana||1 scoop whey protein isolate, 2 rice cakes||1 scoop whey protein isolate, ½ banana|
|Dinner:Take fish oil||4 oz salmon, 2 cups spinach with bell pepper, cucumber, and ¼ cup avocado with lemon juice||4 oz top sirloin, 2 cups spinach with bell pepper, cucumber, ¼ cup avocado with lemon juice||Weeks 1-4: enjoy a small hamburger or 2 slices of pizza and a saladWeeks 5-8: Choose from Day 1 or 2 options|
|Evening Snack:||4 egg whites with spinach||4 egg whites with spinach||Weeks 1-4: 1 cup ice creamWeeks 5-8: 4 egg whites with spinach|