7 Easy Tips to SLIM DOWN for your Next Big Event!

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This was posted on my personal website but I decided to move it here so that more of you could benefit from it since we get a lot of emails on this topic. ;-)

Every time I have a photo shoot or an event I am always asked what I do to prepare. Of course, the main thing that I suggest is to eat healthy consistently before your event. You shouldn't do anything unhealthy or drastic to drop weight quickly. Some people think they will just basically starve themselves or do cardio for hours a day...please don't do either! With that being said, there are some changes that I do make to my diet and exercise to lean out as much as possible when I have a special occasion coming up - usually starting about 2 weeks out.

To prepare for my last photo shoot and our beach trip right after, I did the She Sweats Extreme 4-Week Shred workouts (I started with the She Sweats 12-Week Transformation). I was able to shred the last bit of fat by doing the high-intensity circuits that are part of the Extreme workout plan.

If you are preparing for a fitness photo shoot or competition, I highly suggest hiring an experienced coach but the tips below will give the average person just trying to drop water weight a starting point for that special day (whether it's a wedding, vacation, reunion, etc.).

7 EASY TIPS TO SLIM DOWN FOR YOUR NEXT EVENT

2 weeks out from your event (or even earlier...if you can):

1. No alcohol.
2. Aim for a gallon of water per day
   • Only drink water or unsweetened tea (We also like to incorporate some of these detox waters - the Jillian Michaels Detox Water one is our favorite!)

5-7 days from out from your event (all of the following plus the 2 above):

1. Eat only whole foods.
   • Limit or eliminate protein powders and protein bars
2. Avoid dining out as much as possible.
3. Limit your intake of foods that bloat you.
   • This might take some trial and error. I have found over the last few years that eggs, dairy, gluten, protein powders, protein bars, gum, some veggies (broccoli, cauliflower, etc) bloat me. I do eat these (some of them every day) but will cut them out the week before an event.
   • Check out this post for more information on foods that may bloat you and how to beat belly bloat (again, we love the Jillian Michaels Detox Water to help reduce bloating).
4. Avoid sugar and artificial sweeteners.
5. Avoid adding extra salt to your dishes (This is another reason why it's best to try and avoid dining out during this time).

Remember, the best way to prepare for an event is to live a healthy lifestyle year-round! Just a few minor tweaks {as listed above} will help you feel more confident when a big event is coming up but nothing can replace eating healthy and working out on a consistent basis!

Let us be your personal trainers with our detailed 4, 6 and 12-week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!

Measure Your Body Fat At Home

Tracking your body fat is one of the best ways to track your progress and success when you are trying to discern whether a program you are following is yielding results. If you don't know how to do it, it may sound like a daunting task! It's actually pretty easy - and you don't have to go anywhere to have it tested. Just think... no embarrassing caliper tests in the PT's office (save yourself the money too), no cost for underwater measurements (although this is very accurate, it's not necessary unless you are training for something VERY specific, like a competition), and you can track as often as you would like!

MEASURE YOUR BODY FAT AT HOME IN 7 SIMPLE STEPS!

Supplies: 

• Scale
• Flexible Tape Measure

Step 1: Weigh Yourself. 

Make sure you have a reliable scale for this! You need consistent numbers the entire time you are tracking. Always measure your weight at the exact time of day - ie. when you wake up in the morning. Record the number in lbs.

Remember: Don't pay attention to that number from a loss standpoint, but rather as a piece of the equation. Read this about why you shouldn't rely on the scale.

Step 2: Measure the circumference of your forearm (Women ONLY). 

This may be easier said than done. Recruit a partner to help if need be, but just make sure you relax your arm and get as accurate a measurement as possible.

Step 3: Measure your wrist (Women ONLY).

This number likely won't change over time, especially if you are measuring in the bony part, but make sure you check it each time you measure.

Step 4: Measure your waist/abdomen.

Women - To find where the tape needs to go, bend to the side. This crease should be the smallest portion of your waist. Another method is to wrap the tape around you and shimmy it back and forth until it rests in the smallest portion of your waist. Just ensure that the measurement is taken at the level of your navel.

Men - You are going to do the opposite of the women! You will be measuring your largest part of your abdomen - typically at navel height. If you have a little bit of a gut, make sure you include that too! Do not take an underbelly measurement!

Remember: Don't suck it in or cheat yourself on your measurement! It's important to get an accurate result.

Step 5: Measure your hips (Women ONLY).

Find your widest area, including your behind. Measure the circumference of it.

Step 6: Calculate your lean muscle mass using the following formulas depending on your gender.

Women - Use the following formula:

lean muscle mass = (body weight x 0.732) + (forearm x .434) + (wrist/3.14) - (hips x .0249) - (waist x 0.157) + 8.987

Men - Use the following formula:

lean muscle mass = (body weight x 1.082) - (waist x 4.15) + 94.42

Step 7: Using your calculated lean muscle mass, calculate your body fat percentage.

body fat percentage = ((body weight - lean muscle mass) / weight) x 100

Get to tracking!

Let us be your personal trainers with our detailed 4, 6 and 12-week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!