How To Make The Biggest Visual Change To Your Body Quickly

Find out how to quickly make the biggest visual changes to your body.

Changing appearance is arguably the main reason most people exercise and diet. Is there a quick way to look jacked, shredded, torn, or whatever other term you want to use? Yes.

But, and it’s a big one, this process isn’t going to be fun and don’t try to do it consistently, as it’s not sustainable in the long run. Although it is possible as we use Mike Israetel’s expertise.

dr Mike Israetel has a PhD in exercise physiology and is the co-founder of Renaissance Periodization, a YouTube channel focused on hypertrophy. He’s the person many bodybuilders turn to when it comes to all things muscle building.

He talked about how to quickly make the biggest visual changes to your body. Here are his main arguments.

Source: Danielle Brandon

This is how you quickly make the biggest visual changes to your body

So how can you quickly make the biggest visual change to your body? Or why would you even want that if it’s not sustainable? For background information, Israetel shared his ideas with some Hollywood people who needed the actor to get in the best possible shape in the shortest amount of time. Israetel also says this could come in handy if you’re entering a body transformation competition.

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First, some basic rules you should know in order to understand how to quickly make the biggest visual changes to your body:

  • Losing fat is better than gaining muscle when it comes to drastically changing the way you look
  • Anything under a month is probably too short – at least 4 weeks, up to 6 weeks
  • It will be brutal – lots of training, physical activity and not eating enough
  • Peaking is crucial for the best end result
  • Not sustainable – have an after diet plan

The following method is as straightforward as possible and is similar to the Get Shredded for Spring Break guide.


  • Protein – Eat your body weight in pounds of protein (if you weigh 200 pounds eat 200 grams of protein per day)
  • Carbohydrates – 5-10 grams per day, but only eat carbohydrates from vegetables
  • Fats – nothing, just what comes from your protein source (like salmon, which is a fatty fish, but stay away from pork sausage, for example)
  • 4 meals a day – the first 3 hours after waking up and the last just before bedtime

weight training

  • 5-6 training days per week
  • full body workout
  • High volume training
  • Do sets of 1-3 reps in reserve
  • Short rest intervals are fine for efficiency
  • The goal is not to get weaker, so try to keep the weight and reps the same as when you started over the weeks
  • Sets of 10-30 reps – Sets of 5-8 reps are fine, but they cause high levels of systemic fatigue with not as much calorie burn
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Source: Andrea Piacquadio / Pexels


  • Aim for 15,000 to 20,000 steps every day
  • Or 10 km and an hour on the elliptical machine or jogging at an almost unbearable pace


  • Pre-workout is helpful because you don’t have much energy if you don’t eat that much
  • Take Vitamins, Minerals, 5g Creatine Monohydrate
  • Drink coffee/caffeine early in the day if you want


If you want to look your leanest and most muscular, here are some ideas to consider.

The day before the big show:

  • Keep fluid intake to a minimum—just enough to get the food down
  • Consume only trace amounts of sodium and fiber
  • Eat normal amounts of protein but increase carbohydrates (4x your bodyweight in pounds) and fats (50% of your bodyweight in pounds)

On the day of your photoshoot or whatever you have planned, you need to understand how to quickly make the biggest visual change to your body, you will look your best (if you have followed all the appropriates above).


Source: Karolina Grabowska on Pexels
How to quickly make the biggest visual change to your body

After all this torture is over, you need to slowly return to normal by following these guidelines:

  • The day after – eat as much as you want, but keep junk food to a minimum
  • The week after, begin regular exercise and switch to regular eating

This is just a “crash course” on how to quickly make the biggest visual change to your body. If you want long, sustained fat loss, then keep it traditional by eating slightly fewer calories than your maintenance dose and increasing your physical activity.

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And that was Israetel’s advice on how to quickly make the biggest visual change to your body. To better understand the process, click on the video below

VIDEO – How to quickly make the biggest visual changes to your body

Check out more content from BOXROX:

Ultimate guide on how to get shredded – steps to lower your body fat percentage every time

How to keep growing as a beginner, intermediate or advanced in the gym

How to Combine HIIT and LISS to Lose Fat Faster

Push/pull/leg workout

Top workout programs to gain size and mass

Beginner’s Guide to Six Pack – Nutrition and Training Tips

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