As someone who’s been in the fitness industry for nearly a decade, and has had numerous companies reach out to model for, I can tell you that 99% of Mainstream fitness advice is GARBAGE.
So many websites and free programs claim to offer the best fitness model secrets and “get jacked quick” routines, so why isn’t everyone ripped?
Think about it. If everyone has access to these “mainstream ideas”, then how come for the past 5 years nearly FORTY-TWO PERCENT of Americans are classified as obese? [R]
The fitness industry is shrouded with lies. From fancy scammers trying to sell products claiming to help you lose “up to twenty pounds per month!” to teenagers who are on gear, posting on YouTube about how they gained forty pounds of lean muscle in 3 months “naturally”.
It’s no wonder people aren’t seeing the results that they want in the gym. It’s like trying to cook a steak, with the recipe for cooking spaghetti! This article will be the cure to that, but I digress.
The following tips and tricks are 5 things that I do every single day, that you can start doing to see results too.
Tip #1 – Eating A Perfect Diet
Whether you’re a gym newb and confused why diet is the number one habit, or a seasoned lifter who already knows this and may be rolling their eyes, hear me out.
Your diet is the biggest factor to how soon you see results and how quality those results are.
A proper diet is easily one of the best fitness model secrets out there.
If you’re eating a whole ton of junk food, then you’ll be fat, get acne all over your body, age prematurely, and generally will look like what you eat: junk.
So the key here is to ask what kinds of foods you should be eating.
Diet is the biggest factor for your overall health, not just for building muscle.
You’ll want to make sure you’re getting adequate protein, healthy fats, vitamins, minerals, etc.
Although there are many different healthy options these are what you’re going to want to focus on:
- Proteins – Protein is the building block for muscle, and without it you will see very little progress if any. (Get protein from good sources like chicken, tuna, steak, eggs, etc.)
- Leafy Greens – Various greens such as kale and spinach will do wonders not only for your health but for your appearance as well. From improving your complexion, boosting your energy, and much more, leafy greens will give you that “glow” that many fitness models have.
- Healthy Fats – Healthy fats are great for boosting your hormones which over time will drastically change your appearance. (Sources of healthy fats include egg yolks, avocados, almonds, brazil nuts, coconut oil, and more.)
- Water, Water, WATER – Fact: Your body is made up of nearly 60% water. It’s no wonder why water is so good for you as simple as it is. Despite this, nearly 75% of people are chronically dehydrated these days. (To help fight this and make sure your body is getting enough water, aim for a gallon of water a day)
Like I said, there are many other things that you can do to improve your diet, but these will all get you on the right path.
The right diet is one of the best fitness model secrets out there, because so many people overlook just how important diet really is.
Not jacked people though, they understand that diet is the real battle when pursuing your bodybuilding goals.
And if you’re goal is to get jacked, then protein should be your number one goal, aim to get at least 1 gram per pound of bodyweight.
(I eat nearly 300 grams of protein a day, but this is not necessary and for 99% of people is overkill, I’ll make an article in the future to explain why I do this, but for now, 1 gram per pound of bodyweight and you’ll be set.)
Tip #2 – Taking Cold Showers
Many men before myself, have raved and raved about taking a freezing cold shower first thing in the morning, and for good reason too.
Taking cold showers allows you to develop the discipline necessary to push past the pain in the gym to pack on pounds of muscle.
The way to start with cold showers is quite simple. Turn the shower on. Then, turn that knob ALL THE WAY TO THE RIGHT. And then hop in, it’s that simple.
“But but Matthew that’ll be FREEZING!” Yeah, no shit. It might be simple, but I’m not gonna sit here and tell you it’s easy, especially right now during the winter. The water gets even colder compared to trying to take one in the summer.
You’ll hop in and your body will HATE it. You’ll probably start hyperventilating and shaking like a rattlesnakes tail, but at the end you’ll feel like a new man.
Cold showers release mass amounts of endorphins and dopamine, as well as boost you immune system, and raise testosterone. That’s why you might be in a bad mood before and then feel charged up and ready to attack the day afterwards.
Cold showers have tons of benefits but here are just a few:
- Boosts Testosterone
- Relieves Stress
- Helps Cure Depression
- Boosts Immune System
- Reduces Inflammation
- Helps With Anxiety
All of these benefits make taking a cold shower a great option both first thing in the morning and immediately post workout.
Personally, I usually end up taking 2-3 a day because I like them so much, but you can start with just one in the morning right after you wake up.
There are many other things you can do with cold showers to boost your hormones naturally, but cold showers are still one of the G.O.A.T.’s of fitness model secrets that you can do every single day.
Give it a shot and see how you feel afterwards, and you’ll understand why it’s so addicting to people.
Tip #3 – Lift Both Heavy And Light (PHAT Training)
Some people say you should only lift heavy. Some people scream you should only build light. While there are benefits to both styles of lifting, why not do both? Take advantage of the benefits of each side to help create the physique of your dreams.
This is called PHAT training, or Power Hypertrophy Adaptive Training. Phat Training combines the benefits of lifting heavy like a powerlifter, while also lifting a bit lighter like a bodybuilder. It is specifically designed to help you put on mass, while getting stronger at the same time.
With heavy compound lifts, you’re gonna want to focus your efforts on bench, deadlifts, squats, overhead press, etc. Basically any exercise that requires more than one joint to perform.
Heavy compound lifts are great for getting absolutely massive, but not as good for “defining” the muscles to make them look like they were carved out of stone.
Light isolation lifts on the other hand, are great for targeting each individual muscle to make sure that they are growing in proportion to the rest of your body. (A HUGE key in aesthetics).
If you only lift heavy compound exercises, you’ll look like a big marshmallow with tiny arms. If you only lift light however, you’ll look incredibly defined but rather small, think a Connor McGregor type of physique.
Although both will help you build muscle here’s a comparison of the two styles of lifting and their benefits:
| Heavy (Compound) | Light (Isolation) |
|---|---|
| Packs on tons of muscle | Great for "toning" muscles |
| Better for boosting hormones | Greater hypertrophy benefits (more muscle) |
| Easier to add weight over time | Can be used as cardio |
On top of this, you can also add some great muscle building supplements like Turkesterone which has been named “Nature’s steroid”
In short, Heavy lifting will help you to put on massive amounts of muscle very quickly.
Lighter lifting will help you to tone out your muscle, isolate them, and help you proportion your body so that you look like a Greek God, rather than a T rex with a massive torso, but tiny, undefined arms and shoulders.
Tip #4 – Use Modafinil
This fitness model secret is rather advanced, and is one you might not want to do everyday. I’ll create a whole article on modafinil’s effects on gym performance in the future but here’s the rundown…
Modafinil is a pill that was originally created as a “wakefulness enhancing agent” for people with narcolepsy in the early 1990’s, but was approved by the FDA in 1998.
At the time, it was only for people with narcolepsy to help keep them awake all day long, so that they were alert during potentially dangerous tasks like driving.
It wasn’t long however, when it was discovered that if people WIHOUT narcolepsy took it, they’d feel like a goddamn laser focused genius.
Modafinil stimulates the brain, and causes it to go into “hyperdrive” so to speak, and will allow you to experience some pretty incredible benefits.
Some Of The Reported Benefits Of Modafinil Include:
If you’ve ever seen the movie “limitless” where Bradley Cooper takes this “smart pill” called NZT-48 and becomes a genius, gets rich, and transforms his life, that’s basically it. Modafinil is the closest thing we have in real life to NZT-48.
When you take it for the first time, it feels amazing. It feels like you’re truly awake for the first time. Everything gets brighter, your brain can process information at rapid speed, you’ll be better at socializing, decision making, and so much more.
For the sake of this article however, taking modafinil at the gym on days where you really want to hit it hard is nothing short of life changing.
When you go to the gym you’ll be 100% focused on destroying your lifts. You’ll find yourself walking with confidence because you know EXACTLY what you’re doing.
I’ll often times have girls be checking me out WAY more often when I’m on it, because I walk with purpose and extreme confidence. (Not to mention the added pump I’ll have too)
If you’ve never taken modafinil before, START WITH A QUARTER OF A PILL on an empty stomach or with food. On an empty stomach it’ll hit you faster and harder. Modafinil usually comes in pills of 200 mg, so you’ll want to start with 50 mg at first.
Do NOT be an idiot and take more when you’re not used to it, otherwise you might find it harder to breathe, you could be up for 3 days straight, more anxiety etc.
So just to drive home this point, take a quarter pill of modafinil about half an hour before you hit the gym next time. The results will shock you.
Tip #5 – Utilize Intermittent Fasting And ACV
You ever wonder how guys like Terry Crews and Hugh Jackman can eat like 4,000 calories a day and still remain insanely lean? It’s because they use a diet strategy called intermittent fasting.
Intermittent fasting is when you limit yourself to only eating within a 8 hour window per day, and don’t eat or drink anything (besides water) for the other 16 hours of the day.
The idea behind this is that eventually you’re body will burn off the calories from the food you eat, and then will switch over to the next best fuel source: leftover fat.
This will not only help you to shred weight insanely fast, but you’ll also feel amazing in the process too.
Fat is a much better source of energy than your body’s typical source: carbs. And just like a car, when you have better fuel, your whole body will run better as a result. [R]
Intermittent fasting has a whole host of benefits which include:
- Dramatically increases HGH (human growth hormone) levels
- Boosts testosterone
- Insane fat loss benefits
- Fights Inflammation
- Improves cardiovascular health
- More energy
- Improved mood
- and more…
Overall, intermittent fasting is one of the best fitness model secrets out there. You can eat a whole lot more AND get lean in the process, whilst also feeling amazing as well.
But when you combine intermittent fasting with ACV or apple cider vinegar? You’ll get access to a level of lean gaining potential that are reserved for the very few elites.
Apple cider vinegar has been scientifically proven to burn SIGNIFICANTLY more fat than placebo with only a tablespoon a day. [R]
The best way to take advantage of ACV is to take it right before a carb heavy, or cheat meal, because ACV suppresses insulin, which is the body’s “storage hormone” and will indirectly help you lose fat.
Of course there’s other great natural supplements like Turkesterone, but ACV is easier when you’re just getting started.
Fitness Model Secrets: The Bottom Line
Overall, there are many more things that you could do, but these 5 fitness model secrets will help set you apart from 90% of average gym goers out there.
The perfect diet will yield the most bang for your buck. The cold showers will help you build the discipline necessary to push yourself past your limits. (and boost your hormones in the process)
Modafinil combined with PHAT training will make sure that you get the absolute MOST out of every single gym session. Finally, Intermittent fasting and ACV will help keep you lean year round.
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As always, if you have any questions, comments, or concerns, feel free to email me at matthewcarter@hardgainerbodybuilding.com or dm me on insta @realmatthewcarter. I’ll try to get back to guys as soon as possible.
Good Luck and until next time,
-Matthew