If you want to look good without a shirt on, you need to sweat, eat clean, and lift weights over a long period of time. That’s sort of a no-brainer. If you want to look the way Dax Shepard, Ryan Hansen, and The Rock do on Instagram, though, you will also need a few tricks straight out of the movies. You see, celebrities and Instagram stars don’t actually look that good all the time. They prep their bodies for upcoming projects the way you prep your house before company comes over. (It’s not really that neat all the time, right?) So with a week to go before you and the family hit sand and surf, it’s time to change up your food, hydration, and exercise regimen to put the final touches on your look. Plus, a little baby oil can’t help to make the muscle you do have stand out. Here’s what you need to do to look good this coming weekend.
1. Drink up
It’s a myth that drinking too much liquid will make you look bloated. Actually, when your body sense dehydration, it responds by storing whatever water you do drink under the skin surface, creating a puffy look. Drink 8 to 10 glasses of H2O a day, and avoid caffeinated soda and coffee, which do cause fluid retention and increase the odds of bloating.
(Photo by Joey Nicotra)
2. Get lubed
Baby oil will work. So will olive oil. Both nourish dry skin while adding an all-important sheen to your look. This is key because a shiny surface accentuates the ripples and bulges you’ve been building at the gym, while generously glossing over less-than-perfect areas.
3. Flex first
In the minutes after you do a weights workout, your biceps and pecs are filled with blood, pumping them up to size XL. If big is what you’re going for, hit the gym right before you hit the beach.
(Photo by Arthur Edelman)
4. Wax your back
Yeah, it sounds sketchy. But a bear rug on your backside isn’t just unbecoming, it also disrupts your body’s symmetry and smooth lines, making you look shorter and wider than you really are. True, you could shave it off, but waxing looks better and lasts longer.
5. Hit the steam room
Did you know that the average race car driver sweats out 8 to 10 pounds during a race? While chronic dehydration can cause your body to store water in ways that make you look bloated (see above) a quick trip to the steam room or sauna will help you whittle your way down a size if you’re looking for an 11th-hour Hail Mary. Fifteen minutes is fine — too much steaming will make you feel dizzy and fatigued.
6. Hit those vanity muscles
With just seven days, now is not the time to focus on muscle-specific exercises. You want compound movements — workouts that load up several major muscle groups at once — to get the most mileage out of your sweat sessions. Five that get the job done (do three sets of 10 reps each, once a day): Burpees, lunges, pushups, pullups, and planks (skip the reps for planks and do three 60-second holds).
(Photo by Meghan Holmes)
7. Eat protein, not carbs
In the long haul, skimping on carbs is stupid: They’re the primary source for workout energy and exactly what your body needs for a 3 PM pick-me-up. But in the short term, when you deplete your body’s store of carbs, you force it to burn fat for fuel, temporarily helping you lose more weight. Meanwhile, lean protein helps build lean muscle, so throw another T-bone on the grill.
8. Stand up
Your mama always told you to quit slouching, and evidence suggests when it comes to beach bodies, she was onto something. The straighter you stand, the taller you look, and the slimmer you appear. Focus on pulling your shoulder blades together as you walk.
(Photo by Christopher Campbell)
9. Borrow some bronzer
You didn’t hear this from us, but using bronzing powder down the sides of your abs and along that V-shaped area from your hips to your privates, can give the illusion of sculpting where there is none. Just be sure to blend it with the surrounding skin so it doesn’t look like you’re headed to a Halloween costume party.
10. Skip the salt
Nothing makes your body hang onto excess water like too much sodium. While a little salt is good (it’s an electrolyte that helps regulate important organ functions), most of us eat way more than we should. This week, be extra-conscious of not adding salt to your breakfast eggs and dinner veggies.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.