Ever wonder how fitness models look so unreal and shredded on stage and in shoots? Aside from leading fit and active lives and maintaining trim bodies, we peak our physiques for special occasions by cycling our sodium and water intake. It's an advanced technique that demands close monitoring and attention. It's not for everyone but if you're dedicated and determined enough this is how we do it.

The idea is to eliminate the water that sits between the muscles and skin. If one's body fat is low enough and muscle development high enough, the result is a ripped physique -- deep cuts between muscles groups and a general look of tightness.

Now, I must emphasize this is not a get-thin-quick scheme. Extra body fat can not be done away with in this fashion. We are talking about water, not fat. Also, this is a very temporary tactic -- it lasts a day! Just enough time for a shoot, competition or other special event you may have where you want to look your most lean and tight.

Yeah, dehydrating yourself, even for a short period, isn't the best thing in the whole world. But it is safe if done in a controlled method. Fitness models and competitors have been doing it for decades, mostly without harm (though, there have been a couple of cases where certain bodybuilders have combined extreme dehydration with drug use, and yeah, it wasn't pretty).

I follow this protocol myself for my competitions and shoots with BodyRock.tv.

Please use common sense if you intend to try this. I once knew someone who dehydrated for his bachelor party weekend in Miami while under the sun on the beach drinking. That is not good idea.

You may want to check with your doctor first, before beginning to attempt dehydration.

1. Identify your target date

It might be for the competition, shoot or other special occasion such as a wedding or high school reunion.

2. Two weeks out, keep sodium intake high

Consume at least 2500mg daily. Use and app like MyFitnessPal to track nutrient intake.

3. At 5 days out

Reduce sodium slightly to 1500mg

4. At 3 days out eliminate sodium all together and emphasis natural diuretic foods.

Three days before the event avoid salt completely. Use a salt-free seasoning like Mrs. Dash to add flavour to foods. Be conscious that many dressings, sauces and drinks contain salt. As much as possible prepare everything yourself. Consume more asparagus, cranberries, ginger, brussels sprouts and dandelion tea. Coffee will also aid in the drying out process.

5. At 1 day out (the day before your event) cut water intake

Drink no more than half a gallon, taking small sips when needed.

6. The big day.

You should wake up feeling dry and tight. Have a coffee or a tea in the morning and continue to sip small amounts as needed.

7. After the Big Day.

After the event is done, re-hydrate. Drink a Gatorade, coconut water or anything else high in electrolytes. Reintroduce sodium slowly. If you rush into it, you will retain water and become water-logged and feel puffy.

Once again, practise this with caution, be reasonable and safe.

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I'm currently training someone who is already extremely fit and very lean but is wanting to gain a bit of muscle in some places -- mainly on her legs and butt. Said girl is a real cardio bunny and follows a low-calorie diet. I gave the instructions "No cardio, eat 500 calories more a day, lift heavy and bulk!" She kinda freaked out.

Bulking may be a hard word for many women to be at ease with. I know I was. When I first intentionally tried to gain weight I was scared shitless of being, well, bulky. I was scared I’d never get the weight off again. But if you are serious about building up any part of your body — say your legs and booty — you better not be on a calorie deficit diet. If you are doing it right, you will put on weight. You may have to say goodbye to your abs and embrace your fat pants for a time while you put in the work back there. But hopefully it’ll all be worth it next time you cut. Fitness models and competitors regularly cycle periods of cutting and bulking.

Times of bulking or a more relaxed way of eating in general are important for other things beyond just building muscle. Being on a strict diet sucks. Your emotional and social life can really take a beating. But also, prolonged periods of dieting which are often coupled with intense workouts can put your body in a long-term catabolic state. Catabolism, the opposite of anabolism, is the state of the body breaking down. Being a constant state of depletion may burn fat, but it will also burn off muscle mass and inhibit tissue repair and rejuvenation. As you result your skin may feel fatigue, muscle and joint pain and look pale and sallow. You will likely have high levels of the stress hormone, cortisol, compromised immune system and decreased overall health.

Being anabolic on the other hand in being in a state of repair and building. Not only are you building muscles, your bones are strengthening themselves, your cells are renewing, collagen production is keeping you young. Ever heard that muscles are the fountain of youth? It’s true. It’s a time of plenty in your body’s ecosystem and it will flourish.

Yes, you will put on a few pounds. You may be inclined to let everyone know that you’re not fat, you’re bulking (but the truth is no one will even likely notice). You may feel a bit sluggish, heavy and not quite yourself if you’ve been used to always being leaner. But stick with it and trust the process. And don’t you dare hate your body. Appreciate it for all the stages it goes through. Watch it with fascination. Keep your eye on the prize. Remember you are trying to change your body. And you can’t change your body by doing what you’ve always done.

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From the onset I want to make clear that this post is going to raise more questions than it is answers. Because I myself am confused. As someone who is not only very health-conscious but also environmentally friendly and socially responsible I closely consider what I eat. I think I generally make good choices. Though, I was once eating quinoa, something I considered to be a crowd-pleaser, when a friend almost yanked the spoon from my mouth and accused me of stealing food from Peruvians. Then I realized that nothing, really, was safe.

There's a bewildering array of reasons why one shouldn't eat this or that. But if you took all of them to heart you'd be left with nothing at all to eat. I think we would all prefer to eat organic, free-range, grass-fed, all-natural, locally grown, sustainably raised with no added sugar everything, but it just isn't possible. The world's population is ever booming, the demand for food ever-growing and doing it the old-fashioned way just doesn't cut it. Most of us either can't afford to eat this way, or simply don't have the access to such ideal food. Knowing all of the below, where do you draw the line? What do you choose to avoid and what do you continue to eat?

Below is a summary of some food politics. I'm sure there's more. I'm not saying any of the below are my personal opinions. I'm just telling you what I heard. Please leave a comment if there is something more you can add to the list -- so you can both enlighten us and deepen our confusion.

Meat and/or animal products

Impassioned argument from vegetarians and vegans that consuming animals and their products are immoral, unethical, unnatural and unsustainable. But humans have been eating and thriving on it for centuries and it's use is deeply ingrained in most cultures. While death is alway unsavoury, it is certainly part of the circle of life.

Farmed Fish

Demand for seafood is booming and it's clear our seas can't handle it. Farmed fished seems like a good idea. Half the fish sold in North America is farmed. However, critics point out that farmed fish is less nutritious (they are less fit), are fed unnatural feed (soy and corn), are disease ridden and thus heavily treated with antibiotics and farming practises have a negative impact on local ecosystems.

Wild-Caught Fish

Given that most farmed fish is gross, some might turn to wild-caught ones. Greenpeace list 23 species of seafood on the red list that cause harm to the species and/or the environment. Other large wild-caught fish such as tuna, cod, halibut, mackerel, swordfish among others, contain high levels of mercury.

Bottom Feeders

A few religions, cultures and personal convictions look down on shrimp, shellfish and other sea bottom feeders as they feed on parasites and dead matter, and that's gross too. Some report that shellfish is such a common allergen that one can react at any time, even after having consumed it for years. They also tend to be very high in cholesterol. They are, however, high in protein and low in fat and carbs.

 Genetically modified foods

Critics say the long-term effects of GMO foods are unknown. Though, as a bio-engineer once explained to me, plants modify all the time on their own. Scientists stepping in is simply speeding along the process.

Conventionally grown foods

It's no secret most fruits and vegetables are treated with pesticides and a whole manner of other things to make them yield more and faster, grow bigger, look better and last longer. Apples are sprayed with wax to look glossier. I believe we would all prefer organic but most of us either can't afford it or don't have access to it.

 Industrially processed beef, chicken and pork

Like the food we grow, the food we raise is likewise subject to human manipulation. From drugs and hormones to unnatural feed and living conditions. But the vast majority of us eat this stuff most of the time and most can't detect an obvious negative impact on our health.

Dairy

I've written previously about my unease with dairy products here. In a nut shell, I find it kinda gross and unnatural to consume the bodily secretions of another animal. We are the only animal to drink the milk of another. And further we're the only animal to drink milk (or own kind or otherwise) past infancy. But dang, melted cheese is awesome.

Wheat products

It's become rather de rigueur in the past decade to go gluten-free. While some people are deadly allergic to gluten most of us can stomach it. If you eat wheat bread, I do recommend the sprouted kind, like Ezekiel bread.

Grains

More than just wheat the Paleo diet has convinced many to shun all grains. The argument is agriculture grains are a relatively new addition to the human diet (only 10,000 years old). They also contain phytic acid which block some vitamins and minerals and modern practises have diminished grains' nutritional value. However, they have long (10,000 years) been a staple with every culture's diet, supposedly with little ill-effect.

Legumes

Like grains legumes (beans, lentils and peanuts) contain phytic acid and lectins which inhibit nutrient absorption. Legumes are also a FODMAP, meaning they contain unpleasant digestion issues in some people (gas, IBS). They are, however, a valuable plant protein source.

Soy

Technically also a legume, the goodness of soy is a decisive topic. Research is painfully inconsistent; some say it's good, others say that's it's down right bad. Some point to lower cancer rates in Asia (where soy has been part of the regular diet for much longer than in the western world) while other point to the increased cancer possibility due to soy's protoestogens. Some even say soy will cause men to grow boobs. What's undeniable is that soy is a major cash crop and valuable land (rainforests) are being cleared to grown it. Almost soy is also genetically modified. On the flip side, soy is good protein source for vegetarians and a cheap protein source of those who may not be able to afford regular access to meat.

Corn

Corn is one of the most widely produced, most heavily genetically modified (88%, by most estimates) and government subsidized cash crops on the planet. Even if you don't eat corn, you're likely getting a ton of it in your diet. Corn and it's variations are added to ketchup, sodas, sauces, candy, bread, soup, breakfast cereal and fed to livestock.

Sugar

In my own opinion, added sugar is the single worst food on the plant. Worse than merely empty calories, it's highly addictive, has many negative metabolic effects, it's cheap, legal, everywhere and we give it to kids. Yeah, a little sweetness is OK but the extent to which it is present in modern diets is not.

Salt

Excessive sodium damages the lining of the stomach, can raise blood pressure increasing the risk of stroke and heart disease. But it plays an important role and electrolyte balance and heightens the taste of virtually everything.

Artificial sweeteners, additives and preservatives

Basically, chemicals and non-food that we add to real food, thereby creating a kind of Frankenstein's monster. Again, hard to avoid completely but I make every effort to do so.

Quinoa

A long-time staple food of Peruvians and Bolivians the recent popularity of the seed (not grain) in the West saw prices rise too high for our South American friends. I love quinoa and don't know how to reconcile this.

Imported produce

Eating local supports local families and farms. The less distance the food has to travel the less environmental impact. But then us Northerners (Canadians and such) wouldn't see hardly any fruit most of the year.

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In my last blog I wrote about the importance of good warm ups that should come before good workouts -- which I hardly ever see anyone doing. It's a big mistake to jump into a hardcore workout without adequately preparing your body. You risk injury and you won't be getting the most out of you workouts. 

I know when you're ready to go beast-mode the last thing you wanna do is spend up to 20 minutes prepping. But do it anyway. All my personal training clients know they have to, and I most certainly do.

To recap, a good warm up should constitute the following:

1. Foam rolling. To loosen muscles, fascia, increase blood-flow and establish that all important mind-muscle connection. Take 5 to 10 minutes.

2. Mobilizations and activations. Two slightly different things I kill at the same time. Think of mobilizations as de-rusting stiff joints. Here you want to put your joints through their full range of motion before loading them. Activations, on the other hand, are little exercises you do to "wake-up" and engage commonly dormant muscles.

3. A gentle slide into more vigorous activity which sees the heart-rate gradually increase. These could include jumping jacks, burpees and things of that nature.

This post will cover mobilizations and activations.

When you wake up in the morning, or after sitting at your desk all day you are typically tight and stiff. If you workout in that state you are only re-enforcing that tight shell and/or tearing it apart in the most violent manner. Don't forget, fitness is about unencumbered, pain-free movement. You might not have just woken up, but if you haven't yet exercised and stretched chances are you are still stiff.

Aside from being tight, many of your muscles are likely "asleep" and aren't recruited when you summon them. This is a particular problem with glutes. You wouldn't believe how many people go around going up stairs, squatting and running with absolutely no involvement of their butt muscles. At the very least, please do your glute activations. It will save your back and make you look lovely from behind. 

There's no one way to do your mobilizations and activations. I encourage you to check out other YouTube videos that cover the same topic and find moves that work for you. 

We’ve come along way since Jane Fonda aerobics. But still, many women are far too attached to their cardio and over-sold to its benefits. I see the same robot women on the same robot machines, spinning their wheels each time I go to the gym. I want to shake them out of their stupor!

How much cardio do I do, you ask? I maintain a low body fat all year round so I must do a lot, right? Well, I do none!

Ok, not exactly true. I ride my bike everywhere, and when I’m not I’m walking or dancing and if a friend invites me to a fitness class I go. But you'll rarely catch me "doing cardio" on a machine.

If I do anything that counts as cardio at the gym it's usually in the form of circuits, HIIT or just taking shorter rests between sets. Sometimes I might skip or use the rower for 5 minutes, but mostly my cardio revolves around lifting weights. I really have such little time and patience for steady pace cardio.

You may have a greater need for cardio than I do. Of course, if you are training for an endurance event like a marathon you'll need to train for it. And if you are particularly sedentary in your day to day life some cardio will be of benefit. And, I get that some people just LOVE their cardio, for whatever reason. I won’t take it away from you but don't be fooled into thinking it's benefits are so great.

A common misconception is that if you are trying to lose weight, cardio is the best way to do it. Yes, it will help burn up some calories but only if it's challenging enough and if your body isn't used to it. The body adapts to any exercise rather quickly and once it does, benefits plateau. If you do 30 minutes of treadmill 3 times a week and have done for many months (or years!), you can be sure your body is adapted to it. If you must do cardio do yourself a favour and mix it up: do different machines, vary the intensity and time. Keep your body guessing.

And if weight loss or management really is your goal, diet is going to have a greater direct effect than cardio. I guess you could say prevention is better than cure.

Even lifting weights will likely deliver a greater metabolic response that will result in fat loss than cardio. I believe that I don't need cardio to keep me lean because I take my weight lifting and nutrition seriously.

Is it time you reassessed cardio's place in your life?

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