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Pursuing a career in modeling has become one of the favorite choices for thousands of males and females globally. Many of them are pursuing this career with the hope of becoming the next supermodel. While it is great to be optimistic about succeeding in modeling, those days are gone when optimism is the only ingredient you need to succeed.

The modeling industry is becoming increasingly competitive, and you’ll require more than optimism or luck to stand a chance of becoming a supermodel. Also, a lot goes into becoming what you’ve set out to become in modeling. Perseverance, patience, being hardworking, having a great attitude, etc. are some of the attributes you’ll need to possess to succeed.

However, the job has been made a little easier because some people have walked in the modeling shoes and know where it hurts and pinches the most. Some of those people have gone on to become supermodels. Also, they were in the same place as you probably are now, a rookie model.

To help ease the climb on the ladder to become a supermodel, we’ve gathered 21 tips these supermodels tried out on their way to becoming what they are today. These tips have been tried and proven to work. You may have in you some of these tips already, but infusing the others in you will stand you among your competitors in becoming a supermodel.

  • Develop Your Skills

Practice the necessary skills that will help you become a better model. Study posing and understand it. Work more on your runway walk. Your posing and ability to walk is what differentiates a supermodel from a mediocre one. Modeling isn’t just a career; it is an art.

The best way to do practice and become perfect in this is to have a friend take shots of you posing with other people in the background. You can also practice independently by setting up a camera on your tripod until you’ve gained enough confidence.

  • Work On Your Pose In Front Of A Camera

This is another tip that will help you become better with each passing day. Practice often in front of a camera. You can work with a photographer to help you come up with a lovely concept. To become a successful model, you have to work on and have good posing skills.

A model will combine her facial expressions, artistic intuition, posing with the knowledge of lighting, aperture, framing, etc. that a photographer has to help improve them at modeling. This will help you in building the confidence you need to become a better model.

  • Build A Modeling Portfolio

To succeed and become a supermodel, you’ll need a modeling portfolio that shows your strengths and talents via high-quality images. You will be able to make a favorable impression on a modeling agency if you have a great modeling portfolio.

It is advisable that you have both an online modeling portfolio that you can send at any time via mail and a hard copy that you can show when you’re going for a face to face interview or meeting.

  • Have Digitals Or Headshots Ready

For you to get signed by a modeling agency, you’ll need to be visible to them. The main requirement is simply a snapshot of yourself (called Digital or Polaroid in the modeling industry). It is advisable you use little or no makeups in your snapshots. Modeling agencies prioritize natural pictures over any form of pictures.

Also, take pictures using natural light. Use a plain background, as well. You digital or snapshot should contain the following: smiling, non-smiling, and up-close headshot(s); left and right profiles; a complete length shot (one facing the camera and another not facing); and your clothing should be made up of a T-shirt and jeans.

  • Do A Research About Modeling Agencies 

Do adequate research before you forward your headshots to them. Your research should include the legality of the modeling agency, verify if they are legit, the reviews they’ve got, what their requirements for taking models are, their application procedures, their most recent campaigns, what notable brands they work with, etc.

Consider all those in choosing an agency. As soon as you’ve decided on which one to choose, submit your headshots, and prepare for a possible meeting with them.

  • Be Prepared To Be Rejected

This is one of the most important tips to always consider. As a novice or an upcoming model, there is a 7 out of 10 chances that doors will be shut on your face without having a second thought. You’ll be told ‘No!’ several times. You may have to send hundreds of headshots before you’re considered.

It is important, however, not to base yourself worth on someone’s opinion or how you look. Shrugs of the criticism and rejection you’ve just been handed and practice more. Having a strong mental resistance to backlash and criticism will help you on your way to becoming a supermodel.

  • Form A Healthy Lifestyle 

Being aesthetically pleasing is what the modeling industry is run on. So your looks are an essential factor to succeed. Ensure you take care of your hair, skin, body, and your health in general. For those that want to be successful as fashion models, the height/weight yardstick is more strict than other types of modeling.

You should be able to abide by austere beauty regimens. Some routines followed by supermodels include drinking a large quantity of water throughout the day to stay hydrated, not smoking, consuming only a little quantity of alcohol, exfoliating/washing/moisturizing the face every morning and evening, exercising for about 4-5 days per week, maintaining a strict diet, etc.

  • Prioritize Your Safety

As a novice, you’re susceptible to so many things. Therefore, you’ll need to take charge of your security. You shouldn’t fall for fake model schools promising to help you climb the ladder to becoming a better model for a certain sum of money to pay for test shoots.

Your modeling agency should be the one responsible for those things. Also, beware of fake modeling agents, fraudulent modeling contests, fake casting directors, and photographers. Also, ensure to keep trusted friends in the know about the happenings in your career. They can drive you to photoshoots to make sure you’re safe.

  • Be Professional 

You need to be professional in all your conducts. Ensure you answer phone calls, reply to emails as soon as you can. Return voicemails promptly. Ensure you’re not late to a meeting, casting calls, photoshoots, etc. it is advisable to be there 15 minutes before time.

Unprofessionalism can decrease your chances of succeeding as a model. You should always be aware that they are plenty of other qualified people out there and if you do not sit up, you’ll be replaced.

  • Be Hardworking

Many people think modeling is easy and you don’t need to work too hard. This is a completely wrong notion to take into the industry. 

As you abide by those sleeping, eating, exercising, and other regimens, you should be prepared to be at a photoshoot for up to 12 hours in unfavorable weather conditions.

You should also be aware that it will take a considerable number of years to succeed as a model. There will be times when you’ll be mandated to travel for long hours and spend months away from your family and friends. The life of a supermodel can indeed be rewarding as well as glamorous, but it takes a huge amount of work to get there.

  • Keep Your Values

To be successful, set your standards and do not compromise them. Drugs, greed, harassment, etc. are some vices that fill the modeling industry. You shouldn’t do things at all costs to get to the top.

Some people might make promises that if you do certain things, they’ll help you get to where you want, but most of the time, you’re just being deceived. Take a stance and never waiver. If you practice constantly, you’ll become a supermodel.

  • Know The Odds

Staying at the top in the modeling industry is very difficult to achieve. It is very important to know what it takes to succeed in the different modeling genres there are. If you hope to be a supermodel on the runway, get to familiarize yourself with it in terms of practice, skills, and habits.

  • Know The Risks Involved

This is also very important. The modeling industry is highly competitive. You should be aware that your integrity and morals will be tested sometimes; your fellow models will go to any length to tarnish your image. Knowing what is involved and the risks there are in your industry will help you better prepare for any eventuality.

  • Make Use Of The Social Media

Millions of people around the world use social media, and it allows you to connect with several millions of others. Upload pictures regularly on your page detailing the job you’re into, and this can help attract different modeling agencies to see you.

Although having a social media presence isn’t a requirement to become successful, but it increases your chances of success. Advertisers are always on social media, looking out for models with huge potentials.

  • Never Let Your Pride Down

Always remember that you’re more than a beautiful or handsome face. Always remember to hold your head up high. Know when to turn down a job. There is a fine line between being hardworking and being used as a slave. Know the right time to make objections when certain suggestions are made to you.

  • Have A Good Attitude

Your attitude will keep you up the ladder as you make your way to become a supermodel. Ensure you’re not rude to people. Be respectful. Also, know how to speak to people, especially those in your team, and learn to cultivate a friendly tone even when you’re angry.

  • Pick A Type Of Modeling 

There are many types of modeling out there. To succeed, do not just be a ‘Jack of all trade,’ pick a genre, and practice constantly to become a better model. Do proper research on what the type of modeling requires and continue to improve.

  • Versatility Helps

While it is good to specialize in a particular type of modeling, it will be an added incentive if you’re versatile. Being able to fill into different types of modeling will help you seize rare opportunities that will come your way.

  • Perform On Demand

To be a successful model, you’ll need to be able to display a variety of emotions naturally as your casting director requests. This makes you a better model and stands you out from the rest. Also, work on different facial expressions constantly.

  • Have Good Organizational Skills

Also, you’ll need to be somebody who has good organizational skills. If your personal assistant is not available, you should be able to take care of your schedules, book flights, hotels, manage finances, etc.

  • Be Able To Handle Tight Schedules

As you begin to climb the modeling fame ladder, you’ll be getting so many offers from different agencies, especially when you’re working freelance. Your ability to plan your schedule in other to move from one shoot to another will contribute to how successful you’ll become.

Wrapping It Up

Being a successful model takes a lot of time and effort. These tips have spelled out all you need to succeed as a model. Becoming a supermodel is just inches away from you if you can work very hard with these tips. Being a supermodel is not a day’s job.

Whether you plan on becoming a super runway model plus-size model, fitness model, glamour model, parts model, etc., ensure you keep at any of your choices with these tips, and the sky will be your limit. 

 

 

 

 

Carb Cycling Guide for Athletes

Originally published on HVMN by Nate Martins.

10,080–that’s how many minutes are in a week. Maintaining a diet through all those minutes, for weeks or months, requires supreme, almost unwavering willpower.

Even The Rock doesn’t do it; his Sunday night cheat meals are stuff of legend, consisting of thousands of calories of his favorite food.

The social side of dieting is tough. It takes dedication to remain unmoved on a diet; happy hour invites, dinners out, work-sponsored lunches–saying “no” to all these are small wins on the battlefield of dieting. For a diet like the ketogenic diet, avoiding carbohydrates can feel like tip-toeing through a minefield of Western, carb-centric eating.

 

For athletes, it can be difficult because we rely so heavily on carbohydrates for fuel. Of course, there’s growing research about how to use bodily fat as a fuel source,1 but carbohydrates have been the gold standard exercise nutrition for years.

Carb cycling is planned consumption of different amounts of carbohydrates, usually throughout the week. Everyone can develop their own carb cycle based on need; for example, keto athletes might work in carb days during especially hard training blocks.

While carb cycling isn’t for everyone, it can be a great way to optimize a diet based on your personal needs.

What’s a Carb, Anyway?

There are three different types of macronutrient fuel sources in our food: fats, proteins and carbohydrates.

An image of an egg, granola, chicken and exogenous ketones to show the different ways the body uses fuel

 

The main function of dietary carbs is to be a source of energy. Some even argue they aren’t essential, and can be made from dietary protein and fat.2 This process is called gluconeogenesis, a metabolic pathway generating glucose from non-carbohydrate substrates.

Carbs (especially refined carbs) raise blood sugar, resulting in the body producing extra insulin to bring that blood sugar down. Insulin is a hormone that triggers fat storage–so more carbs means more insulin which means more conversion of carbs to fat stores.

As a fuel source, carbohydrates replenish glycogen stores in the muscle and liver. They also maintain blood glucose concentrations as fuel for the body, but also for the brain. That’s the spike in energy you experience after an afternoon stack, as blood glucose fluctuates throughout the day when we consume carbs.

Simply put, carbohydrates are the body’s most readily available fuel. But when we don’t use that fuel, carbohydrate manifest as fat.

When following a keto diet, lower carb intake is necessary (like 25g of carbs per day–the amount in a single banana). This encourages the body to burn fat and also to convert fat to ketones. Consuming carbohydrates causes insulin release, which inhibits ketone production in the liver.

Science Behind Carb Cycling

What is carb cycling, and why is it beneficial? Looking at the science can provide some clarity. Maybe a more accurate definition of carb cycling is carb manipulation.

The goal is to match the body’s need for glucose depending on activity or activity level overall.

High-Carb Days

High-carb days are usually matched with workouts when you might need more glucose–like high-intensity interval sessions or a long day in the weight room.

An image of a man at the gym showing how high-carb days can help performance

 

When you exercise at a high intensity, the body makes most of its energy from carbohydrates, either breaking it down aerobically (with oxygen), or anaerobically (without oxygen), forming lactic acid. This would be the optimal time to introduce a higher amount of carbohydrates into the diet because the body uses more carbohydrate during the workout itself, and then after the workout to make glycogen to refuel and decrease muscle breakdown.3

When looking for your highest possible power or speed output, carbs are often necessary for the body to produce its best results during intense training sessions.

Low-Carb Days

In traditional carb-cycling, low-carb days are meant for days on which you do not train–the idea is the body doesn’t need carbs because its demand for fuel is far less than on workout days.

But further investigation by scientists have shown some of the advantages of training on these low carb days, which has two main benefits: it helps to speed up general adaptations to aerobic training, and it increases fat burning and thus improves endurance.

One of the key, groundbreaking experiments in this field was conducted using single-legged cycling exercise. Athletes had to cycle using just one leg at a time; the left leg cycled one hour straight, and the right leg did two half hours with a few hours in between where no recovery fuel was given. This means that the right leg was training in a carb depleted state during the second session. Muscle biopsy samples revealed that the twice-trained leg saw bigger gains in the enzymes that are key for aerobic respiration. This led to the conclusion that low-carb training could accelerate aerobic gains.4

Strategic low-carb days focus on switching the body back to using fat as energy and increase aerobic capacity. Research is continuing on this topic, but athletes are looking to boost the ability of the body to tap into fat as a fuel source, since we store more fat than carbohydrates.

Training in a low-carb state has been shown to increase the ability of the body to burn fat over the long haul, improving metabolic flexibility.5 There have even been studies noting keto-adapted athletes can use fat in preference to carbohydrates for moderate intensity endurance exercises, in which carbohydrates would usually be used as fuel.6

But it takes time. Robert Sikes is a professional bodybuilder and founder/owner of Keto Savage. He’s a bodybuilder on the keto diet; backstage at events, he receives inquisitive looks from competitors when they find out he’s keto. But the results speak for themselves and after events, he’ll even get asked about he’s able to train with such little carb intake. He says it can takes years to full fat-adapt, and that it’s something that doesn’t happen in the short term.

“You need to allow yourself to be completely adapted to life without carbs. Play the long game. Be diligent with hitting macros and eating wholesome foods.”Robert Sikes

By controlling carbs, and the types of carbs consumed, there also may be a benefit in manipulating insulin and insulin responses.7,8 This would likely help with improving metabolic health.

It is becoming widely accepted that athletes should adopt carb cycling or periodization of carbs based on training needs. This ensures fuel for the work required (so training intensity isn’t compromised), while also empowering the body to metabolically trapease between carbohydrates and fats as fuel sources as available.9

Is your training yielding minimal results?

Diet and training regimen should go hand-in-hand. We’re analyzing research to help athletes optimize training for their goals. Subscribe and be first to know when our findings are released.

Benefits of Carb Cycling

The benefits are carb cycling are measured against personal goals. Do you want to improve body composition? How about improve training or recovery?

Ask yourself what you want to achieve with carb cycling to best understand its benefits.

An image of a male soccer player kicking the ball on the field

 

Body Composition

As with most diets, a major goal is usually weight loss. Because we consume such a high amount of calories as carbohydrates in Western diets, limiting those calories and carbs will ultimately lead to fat loss. The process aligns with most other diets: consume less calories than the body burns, enter a calorie deficit and promote weight loss.10

Though specific research on carb cycling is limited, generally studies show that limiting carb intake works well for weight loss. One study analyzed overweight women who had a family history of breast cancer. Three groups were randomly assigned different diets: calorie-restricted and low-carb diet, low-carb but unlimited protein and healthy fat, and a standard, calorie-restricted diet. Women in both low-carbohydrate groups showed better results for weight loss.11

Performance and Recovery

Training in a low-carb state can help with weight loss, boost fat burning capacity, and can speed up aerobic adaptation to training. However, athletes face a compromise when employing low-carb diets; they need the carbohydrates to perform at the highest intensity (especially in a race), and want to keep that energy system working well, but still want the benefits of carb restriction.

Making sure the body has carbs for tough training can help performance. The body needs fuel for the most difficult exercise days. Since carbohydrates are the body’s most readily available fuel source, consuming carbs before a workout enables the body to train harder for high-intensity, short-duration exercise.12 Interestingly, even the presence of carbohydrates in the mouth (meaning, not actually ingested) can lead to increased performance, because they activated brain regions believed to be involved in reward and motor control.13

Carbs can also help accelerate recovery. After exercise, consuming carbohydrates can lead to glycogen resynthesis and protein synthesis (after resistance training).14,3 So, it’s easier to perform and recover if you have enough carbohydrate in your diet. Carb cycling means those big training days can be high quality.

Other Benefits

By cycling carbohydrate consumption, you may be afforded some of the benefits of both higher-carb and lower-carb diets–and avoid some of the common negative side-effects.

Metabolic Health: The combination of two types of diets may help you become metabolically flexible.5

The days with low-carbs may have a positive impact on insulin sensitivity; this study showed the benefits of a low-carb, high-fat diet on glucose metabolism, lowering fasting glucose and insulin values.8 And when compared to a low-fat diet, a low-carb diet led to greater weight loss, which in turn led to a decrease in triglyceride levels15–high levels of triglycerides have been associated with cardiovascular disease.16

Hormone Health: There are some concerns that hormones might be negatively affected by a badly put together low-carb diet, but this could be mitigated by strategic carb feeding.

High-carb feeding periods can potentially boost the levels of some vital hormones, like cortisol. There are some concerns that cortisol can decline when following a low-carbohydrate or ketogenic diet (although not much research supports this fear). To combat this possibility, either make sure your keto diet is well-formulated with enough calories and nutrients,17 or cycle periods of carbohydrate feeding to give your body a break.

In men, testosterone concentrations were higher after a ten-day high-carbohydrate diet, while cortisol concentrations were consistently lower on the same diet, suggesting the power of diet (specifically the ratio of carbohydrate to protein) as a factor in hormone regulation.16

Thyroid hormones are essential to regulating metabolism,18 being crucial determinants of resting metabolic rate. But they themselves are in turn regulated by diet and metabolism because glucose fuels the production of those thyroid hormones. The thyroid produces a large amount of T4 hormones, which are then converted into T3 hormones (T3 is the active thyroid hormone influencing many body processes). When carb intake is reduced, conversion of T4 to T3 reduces.19 People worry that this might lead to a lower metabolic rate and thus slow down weight loss with a low-carb diet

Longevity: The ketogenic diet may help to increase lifespan and healthspan.

This might be increased further by taking a cyclical approach to the diet: alternating high-carb and low-carb weeks. One study fed a ketogenic diet to mice every other week. Results showed avoidance of obesity, reducing midlife mortality, and prevented memory decline.20

How to Carb Cycle

Anyone from ametuer dieter to serious athlete can carb cycle. There are different options for how carefully you implement carb cycling, depending on training and recovery needs as well as your overall goals.

Creating a schedule, tracking your progress and targeting carbohydrate intake can help develop a well-formulated plan to succeed cycling carbs.

Create a Schedule

Before a single carb touches your lips, think about your goals. These will formulate your carb cycling plan.

A guide to scheduling carb cycles, with a woman studying, a woman lifting weights, an avocado and a fitness watch

 

Do you want to lose weight, or maintain weight? Do you want to boost aerobic fat burning capacity or target a lean body composition?

Then consider your typical training week. Which days are your most intense workouts? Which days can you recover, even without carbs? Do you meal prep to make sure you get enough quality, low-carb foods?

Serious athletes might want to take it one step further and consider carb cycling over a longer period, to keep up with training or competition cycle. Instead of breaking up a single week into high-carb and low-carb days, each week would have a different carbohydrate goal. Weeks with a heavy training load would be carb-heavy, while weeks with a lower training load or coming into a weigh-in could be more low/moderate-carb.

Your answers to these questions will determine how you go about cycling carbs. Don’t be afraid to change the schedule and be a bit flexible once you get started.

Log calories and macros

Establishing a calorie goal could prove helpful (especially if you’re trying to lose weight). Multiply your bodyweight by ten, and that’s the amount of calories to work toward if you want to lose weight. To gain weight, you can multiply your bodyweight by 15 to garner a ballpark daily calorie target.

Tracking your macros in a food journal or an app will help keep you accountable. Taking note of everything you eat will let you make sure you get enough calories from the right type of macronutrients while giving you a better understanding of how diet impacts your training output.

Target for a High-Carb Day

High-carb days should accompany your toughest training sessions of the week, such as intense intervals or prolonged weight training. These days call for about 2g of carbs per pound of bodyweight, and they’ll be your highest calories days. If you’re working out four times a week, and weight training once or twice a week, then you should have about one or two high-carb days each week.

Note that you might want to eat high-carb the night before a heavy morning workout to make sure that you are fueled up and ready to go, even if the training on that day was not that intense.

Target for a Medium or Low-Carb Day

Low-carb or medium-carb days can be used to fuel less-intense workouts or recovery days. Depending on training volume, low/medium carb days can be anywhere from 50g – 150g of carbs.

Training low doesn’t mean training on zero carbohydrates. On low-carb days, be sure to prioritize other macronutrients such as good quality protein and fat. High protein intake is important for post-workout recovery and the development of muscle mass. When cutting back on carbs, make sure you get enough calories, and the bulk of these should come from fat.

There are a few strategies that you can use to control your carb intake around your training sessions.

Training low: start your training having limited your carb intake beforehand. Implementing this strategy is simple. You may wake up and workout in the morning without eating before. You may even increase the effect by limiting carb intake the night before. If you workout during the evening, you may limit carbs from morning until that evening training session.

Sleeping low: don’t refuel using carbs after a workout, and stretch out the period before you refuel by sleeping overnight before refuelling with carbs at breakfast. This has shown promise, with a recent review in elite cyclists describing how the “sleep low, train low” method (where morning exercise commences with less than 200 mM of glycogen), improved results for cycling efficiency.20

On low-carb days, be clever to ensure quality training and recovery. Performing on a low-carb day can be difficult, so consider taking a low-carb or keto energy source, such as HVMN Ketone. Elite athletes have used HVMN Ketone to give them BHB as a fuel during high intensity time trials, showing that if you really want to avoid carbs, swapping in ketones can be a great energy alternative.

Another way to get a boost is to mouth rinse with carbs; this can improve performance without needing to actually eat carbs. You can also use caffeine before your workout, which is another reliable, carb-free way to get your body ready to perform.

What about recovery? BHB from HVMN Ketone is a carb-free alternative for recovery on low-carb days. Studies have shown that not only is less glycogen broken down in training with HVMN Ketone,21 but glycogen22 and protein resynthesis23 are also increased by 60% and 2x respectively. BHB could be a great way to help protect your recovery but also keep carb intake low.

Foods to Remember

An image of oats, broccoli and blueberries showing helpful carbs, food low in carbs and foods with fiber

 

With all this talk of carbs, you need to know where to find them so you can either stock up or steer clear.

A carb cycling diet requires high quality, healthy carbs and whole foods. Every once in a while it’s fine to treat yourself in epic, The Rock-like proportions, but from day-to-day, it’s all about maintaining balance. Good carbs include whole grains (like brown rice and oats), legumes (like beans, a good slow-digesting carb) and tubers (sweet potatoes).

Foods low in carbs include meat (beef, chicken, fish), eggs, vegetables (like bell peppers, broccoli and mushrooms), nuts (almonds, walnuts) and dairy (cheese, yogurt). Building a meal plan to incorporate all these types of food should help with each phase of the carb cycling. Even better? Meal prepping, so the stress of cooking depending on the day goes out the window.

But don’t forget about fiber; it plays an important role in weight loss, energy maintenance, regulating blood sugar and controlling hunger. Though fiber is a carb, it doesn’t raise blood sugar like other carbs and plays an important metabolic role because it doesn’t convert to glucose.

Is Carb Cycling Right For You?

It depends on your goals. It also requires some experimentation–based on your lifestyle and fitness routine, finding the right balance of high-carb and low-carb days can take some time and will probably change over the long-term.

What’s nice about carb cycling is the flexibility. It empowers a dieter some choice, while also providing the ability to fuel on days where it’s required, like ahead of intense training sessions. Benefiting from each could help an athlete reach goals for exercise, as well as goals for body composition. But remember to check with your doctor before implementing such wholesale changes to the way you eat.

If you’ve tried carb cycling, let us know the results in the comments.

 

Scientific Citations

1. Volek, J.S., Noakes, T.D., and Phinney, S.D. (2015). Rethinking fat as a performance fuel. Eur J Sport Sci 15.
2. Westman, E.C., Yancy, W.S., Edman, J.S., Tomlin, K.F., and Perkins, C.E. (2002). Effect of six-month adherence to a very-low-carbohydrate diet program. Am J Med 113.
3. Borsheim E, Cree MG, Tipton KD, Elliott TA, Aarsland A, Wolfe RR. Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. J Appl Physiol. 2004;96(2):674-8.
4. Hansen AK, Fischer CP, Plomgaard P, Andersen JL, Saltin B, Pedersen BK. Skeletal muscle adaptation: training twice every second day vs. training once daily. J Appl Physiol. 2005;98(1):93-9.
5. Kunces L, Volk B, Freidenreich D, et al. Effect of a very low carbohydrate diet followed by incremental increases in carbohydrate on respiratory exchange ratio. FASEB Journal. 2014;28(1).
6. Volek, J.S., Freidenreich, D.J., Saenz, C., Kunces, L.J., Creighton, B.C., Bartley, J.M., Davitt, P.M., Munoz, C.X., Anderson, J.M., Maresh, C.M., et al. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism 65, 100-110.
7. Reaven GM. Effects of differences in amount and kind of dietary carbohydrate on plasma glucose and insulin responses in man. Am J Clin Nutr. 1979;32(12):2568-78.
8. Gower BA, Goss AM. A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. J Nutr. 2015;145(1):177S-83S.
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12. Pizza FX, Flynn MG, Duscha BD, Holden J, Kubitz ER. A carbohydrate loading regimen improves high intensity, short duration exercise performance. Int J Sport Nutr. 1995;5(2):110-6.
13. Chambers ES, Bridge MW, Jones DA. Carbohydrate sensing in the human mouth: effects on exercise performance and brain activity. J Physiol (Lond). 2009;587(Pt 8):1779-94.
14. Ivy JL. Glycogen resynthesis after exercise: effect of carbohydrate intake. Int J Sports Med. 1998;19 Suppl 2:S142-5.
15. Yancy W, Olsen MK, Guytib JR, et al. A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia: A Randomized, Controlled Trial. Ann Intern Med. 2004;140(10):769-777.
16. Harchaoui KE, Visser ME, Kastelein JJ, Stroes ES, Dallinga-thie GM. Triglycerides and cardiovascular risk. Curr Cardiol Rev. 2009;5(3):216-22.
17. Volek, J.S., Gomez, A.L., and Kraemer, W.J. (2000). Fasting lipoprotein and postprandial triacylglycerol responses to a low-carbohydrate diet supplemented with n-3 fatty acids. J. Am. Coll. Nutr. 19, 383-391.
18. Chidakel A, Mentuccia D, Celi FS. Peripheral metabolism of thyroid hormone and glucose homeostasis. Thyroid. 2005;15(8):899-903.
19. Bisschop PH, Sauerwein HP, Endert E, Romijn JA. Isocaloric carbohydrate deprivation induces protein catabolism despite a low T3-syndrome in healthy men. Clin Endocrinol (Oxf). 2001;54(1):75-80.
20. Ketogenic Diet Reduces Midlife Mortality and Improves Memory in Aging Mice Newman, John C. et al. Cell Metabolism , Volume 26 , Issue 3 , 547 – 557.e8
21. Cox, P.J., Kirk, T., Ashmore, T., Willerton, K., Evans, R., Smith, A., Murray, Andrew J., Stubbs, B., West, J., McLure, Stewart W., et al. (2016). Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. Cell Metabolism 24, 1-13.
22. Holdsworth, D.A., Cox, P.J., Kirk, T., Stradling, H., Impey, S.G., and Clarke, K. (2017). A Ketone Ester Drink Increases Postexercise Muscle Glycogen Synthesis in Humans. Med Sci Sports Exerc.
23. Vandoorne, T., De Smet, S., Ramaekers, M., Van Thienen, R., De Bock, K., Clarke, K., and Hespel, P. (2017). Intake of a Ketone Ester Drink during Recovery from Exercise Promotes mTORC1 Signaling but Not Glycogen Resynthesis in Human Muscle. Front. Physiol. 8, 310.

 

There are tremendous new ideas that have emerged for you to consider when it comes to wearing new ponytails. These new techniques are meant to spice up your ponytail. This is because using the same ponytail style throughout usually sounds boring. Ponytails are one of the best styles that people normally rely on and thus spicing it up a little bit makes it the best styles that will increase your courage as you walk down the streets. At Boon Models we are known for providing the tremendous tips when it comes to modelling, and thus today we are going to give you the best and latest ideas to wear ponytails.

  • Inside Out Ponytail.

This is one of the best ways to wear ponytails for those who are having a distraught hair which is one of the trending hairs at the moment. The main motive of this is that it tries to portray that you got out of bed looking fabulous i.e. like this.

  • Small Double Braid.

Braids can come in the form of any shape and size and thus add a pony feature to the small braids gives you an incredible look.

  • Cinched Ponytail.

This is normally done in different ways thus allowing you to have a variety of option to create this so that it can have that look of a faux-braid.

  • Topsy Tail Ponytail.

If you want to have a Twisted Ponytail, then this is the ultimate ponytail style that you need to consider.

  • Dyed Dreads Pony.

Rocking a pony in your dreads is just extra awesome. When going for this style, you need to ensure that you have attractive and spectacular dreads that are why dying it is the best option to make it have that look.

  • Extra Long Ponytail.

This is one of the best options that you can consider if you do not have a long ponytail. This is a tremendous style that will enable your hair have that long look, i.e., double its length.

  • Twisted Side Pony Tail.

This is a perfect last minute formal hairstyle that is meant to spice your basic side pony. It is a simple Pony Style that can be done by yourself.

  • Textured Ponytail

This is one of the top trending Pony styled that is categorised among the messy Ponytails for you to consider. It entails hanging your ponytail low; you will have the pull at the strands above the elastic so as to make it look messy.

  • Simple Braided Ponytail

This is where you come up with a big braid and braiding it in your ponytail thus creating interesting features.

March is one of the notorious and tough months when it comes keeping yourself healthy. This is because this is usually the month of winter and the coldness that is usually harbored in this month makes this month one of the toughest months when it comes to maintaining a healthy skin and body. The events on television and social media also builds up a lot of political stresses because this is usually the month of politics. If you are looking forward to keeping yourself warm and have less political; stress then the below tips will play a critical role in ensuring that you do achieve that.

  • Keep a way from PUFAs.

This are unsaturated fats that are known to having undesirable effects to the body to the thyroid which is an organ that is known for regulating your metabolism. Liquid Oils and Olive Oil is what is constituted in the PUFAs.

Its imperative that you do consume coffee at the right time  since it usually has got a metabolism boosting properties. Sleeping coffee at the late night will have a negative impact to your sleeping routine.

  • Going for Massage.

A massage is known for providing great feeling and thus the best remedy when it comes to getting rid of political stresses and mental fatigue.  Stresses usually creates tight spots in the chest, neck , lower back and hips thus going for a massage helps you to relieve them.

  • Bone Broth.

Bone broth has got the right minerals and has got beneficial blend of amini acids. They are usually knonw for warming your body as it nourishes the body also. It’s the perfect when it comes to making of soup of sipping it like tea.

  • Infrared Saunas.

Infrared Saunas creates heat that penetrates the body upto the deeper layer  thus creating deep sweat. If you do not have the infrared Saunas source then you can go for the red light therapy. This entails sitting under the lamp that gives light from the red end spectrum which has got a thermogebic impact. This heat plays a critical role in reducing the stresses and balancing of the Hormones.

  • Ice Cream.

When it comes to boosting your metabolism then Ice Cream does it in the perfect way ever. Increased metabolism increases heat production in your body. The vitamin A in the Ice Cream is important for your skin and the health of your liver. When going for the ice cream you need to ensure that the ice cream does not have any additive.

  • Make sure that you eat enough food.

Eating less food slows down the metabolism and thus your body cools down. Therefore eating quality food provides a perfect remedy when it comes to creating metabolism in your body. Going for quality food will also ensure that you do not gain weight.

  • Get Enough Sleep.

Having enough sleep allows your body to become less active in winter and thus you can preserve some energy. In order for you to have enough sleep you can go for the magnesium supplements or even have a snack before you go to bed.

Curls are always beautiful regardless if they are natural or you have used a styling tool to make the ringlets. Celebrities in the world are known for having the best Curly hairstyles that can inspire you to consider. The key factor to having the best curly hair styles involves having a perfect cut and style in your head. Since celebs are known for having the most inspiring hairstyles, we are going to have a look at the best celebrity Curly Hairstyle that you can consider going for in case you are planning to visit the salon to mend your hair.

  • Taraji P. Henson’s Bold Curls.

Going for the bold curls is tremendously one of the greatest and tremendous ideas that you can consider. To create this style then you need to have a cut that hits right above or below the shoulders.

  • Zoe Saldana’s Curls.

Going for Zoe Saldana’s Curls is one of the tremendous ideas that you can consider. This is curls that are loose, and they have got nourishing hair oil that is perfect when it comes to creating a brilliant sheen.

  • Beyoncé’s Lifted Curls.

If you are the greatest fan of Beyoncé, then you will surely love everything about her, and one of the things is her hair. She does have lifted curls that can tilt from side to side.

  • Selena Gomez Natural Curls.

If you do have the natural curls then going for Selena Gomez hairstyle is one of the tremendous ideas. This is one of the curls that has received a touch with a curling iron making it have a smooth touch. It revives one’s magnetic and natural beauty.

  • Worn up Curls of Rihanna.

This is one of the tremendous and unique Curly hairstyles because curly hairstyles are usually worn down. This curly hairstyle involves head turning the curls up and tousling it with a tousled ponytail.

  • Jennifer Hudson Curly Hair Style.

Jennifer Hudson Curly Hairstyle was voted as the best and unique curly hairstyles that you can consider. This is where she had combined the Curly hairstyle with the bangs thus giving her a balanced look that is very perfect.

  • Spiral Curls from Gigu Mbatha.

This is one of the simplest and effortless Curly hairstyles that do give Gigu a radiant look. It’s one of the best styles when it comes to those having a naturally curly hair.

  • Sarah Hyland’s Curly Hair Styles.

Her Curly hairstyle involves having a cascading, tendril-like curls that give you a soften facial features. They are also the best for those having the natural curls in their hair.

You are definitely at the right place in case you are looking for the mind blogging ideas of the best Nail Art for the coming Easter. The art designs that we do have will for sure spark your creativity. When you want to have a perfect Easter then it is very important that you don’t neglect your nails. Therefore when you are done painting your Easter eggs then you need to also remember to paint your nails using the below best ideas for painting your nails in this coming Easter. If you are looking to spark your creativity and skills in the nail art then here are the best nail art that you need to go for.

  • Nail Design for the long nails.

If you do have the long nails then using the below perfect nail art will definitely fit your nails and thus make you have acquire that beautiful look. The below nail art is the best when it comes to those having long nails.

  • Easter Bunny.

Since we are an in the Easter pensive mood then going for the Easter Bunny is one of the perfect ideas that you can consider for you to have. Easter Bunny nail art is always the best for those having long nails.

  • Chicken Accent Nail.

This is one of the best Nail Arts that you can consider when looking forward to having a perfect Easter. Its one of the easiest nail arts that you can even do it yourself since they do not require a nail painting specialist.

  • Brown Bunnies and Carrots.

A combination of the brown bunnies and carrots is one of the tremendous ideas that you need not to miss out in this coming Easter. They are the best for the long nails too but they can also be used for the short nails.

  • Pastel Nail Design.

This is one of the perfect nail arts for the long nails. They usually bring out an enigmatic of beauty when applied on the nails. They are somehow technical to apply and thus they do require a nail art specialist to work on it.

  • Yellow Nail Design.

If yellow is your favorite color then this is the perfect nail art for you to go for.  If you do have short nails then this is the perfect design that you can go for. They are very simple to apply hence you can do it by yourself.

  • Simple Chicken Design.

This is one of the perfect design for you to go for in this coming Easter. It’s very simple to apply hence it can be done by yourself.

When it comes to selecting the best hairstyle that you can go for then going for the celebrity hairstyles is the most optimal method that you can consider. At boonmodels.com, we do not offer the best models, but we do provide you with the incredible tips that as a model when you keep them in mind you will surely have a successful career. At the moment we do offer the best celebrity hairstyles that you can use when you visit the salon. We do have hair from the top celebrities that you can use when it comes to going for the perfect hair. Here are the top best hairstyles from the celebrities that you can use.

  • Alanna Arrington.

She bangs the red carpet with the curls and thus one of the best and the top hairstyles that you can consider in this summer. This is one of the top models whose hair style never misses a glimpse in the red carpet.

  • Kendall Jenner.

She has got a unique hairstyle that is made up of the medium length chop that has got blunt ends which have the light texture. This is also rated as the best hairstyles to use during the summer.

  • Rina Rodriguez.

Rina Rodriguez goes for the sleek blunt end hair style that is an asymmetrical Bob. This hairstyle has earned her more glimpse in the Red Carpet.

  • Jessica Biel.

If you love the wavy hair then going for Jessica Biel’s style is the tremendous ideas that you can make. It gives you a chic look and has got a perfect chop.

  • Felicity Jones.

She has got a perfect and unique hairstyle that is made up of heavy fringe incorporated with a lot of layers. If you have a thick hair, then this is the optimum hairstyle that you go for.

  • Olivia Munn.

When you want to go for the layered lob style, then Olivia Munn has the best that you can ape. When going for this hairstyle then you have to ensure that you have a long hair that can be pulled back into a ponytail.

  • Taraji P. Henson.

She has got the simplest but greatest hairstyle for you to go for. This style entails having a  parted blunt bob which is centred. To make this style then you need to have a flat iron only. This hairstyle gives you that instant chic look.

At times it might be hard to find trust in the better skin pills. This is because the better skin pills are known for being artificial, and to some extent, they might have adverse effects. At the moment researchers are doing all they can so as to develop the best better skin pills that will enable you to get rid of wrinkles, brown spots and dullness. Despite so many challenges associated with the anti-aging pills, people have found a source of solace where they can get rid of wrinkles, brown spots and dullness. This is actually by the use of the anti-aging supplements. The following are the anti-aging supplements that do work.

  • Polypodium Leacotomos Extract.

It’s the best supplements when it comes to protecting your skin against sun damage, discoloration, and sagging skin. It’s best when it comes to fighting sagging skin and prevention of wrinkles by building and restoring collagen. It also increases the dose of UV radiation thus preventing the skin damage.

  • Vitamin C.

The primary source of Vitamin C is usually the fruits such as Oranges. Vitamin C is best used when it comes to decreasing oxidative stress cells that mainly makes the cells grow in the normal way. It prevents wrinkles when it comes to regenerating the cells thus producing a healthier skin.

  • Vitamin E.

It’s best when it comes to protecting your skin against environmental skin damage and dullness. Vitamin E is always a perfect antioxidant and anti-inflammatory thus making it regenerate and perform cell turnover. This, therefore, prevents your skin from forming the wrinkles.

  • Glucosamine.

Glucosamine protects your skin from fine lines and sagging skins. The fine lines and sagging skins are the ones that normally results in the formation of wrinkles. Therefore if you need to prevent these wrinkles, then this supplement offers the best solution. It does not only prevent the fine lines and sagging of the skin but also the best when it comes to accelerating the healing of your wound. It also helps in improving the skin hydration thus making it an ultimate skin protector.

  • Coenzyme Q10.

This is one of the best nutrients when it comes to improving the appearance of your skin by increasing the cell turnover as it reduces cellular damage. It’s one of the effective supplements when it comes to reawakening one’s youth.  It’s usually effective and usually takes utmost a week for the results to be effective. When you resort to this supplement, then you have to consume at least 200 mg per day.

Blonde hair colors are usually thought to be very luxurious since they are the best when it comes to acting like an instant illuminator for the eyes and the skin. Therefore, when you have got a blonde hair, all you need to find is that perfect shade of your blonde hair that balances with your fair skin thus making you have that fair look at all times. When you have a blonde hair then here are the terrific blonde ideas that will provide you with a perfect match with your skin thus making you have that excellent look.

  • Silver Blonde.

This is usually regarded as a heavy metal twist blonde hairstyle that Ellie Goulding uses whenever going to the stage platform. It’s also among the best hairstyles that you can consider.

  • Creamy Blonde.

This is one of the best styles and shades of the Blonde hair that you should not ignore, it’s usually regarded as the best styles, and this is accrued to the fact that it is the best style on demand at the moment. The Creamy blonde is a mixture shades that is the golden shade and the white shade.

  • Bright Golden Blonde.

If you do not want the brassy gold of the blond hair, then this is the style that you need to consider. It’s one of the best hairstyles that give Kate Hudson that luminous look.

  • Golden Platinum Blonde.

This is the epitome of Blonde hairstyles and ideas that you need to consider. If you need to have the luminous glow, then this is the best hairstyle for you to consider. This is usually regarded as Gwen Stefani’s Signature.

  • White Blonde.

This is one of the impeccable ideas when it comes to looking for tremendous ideas that you can go for when you have a blonde hair. It’s best when you have a light skin tone, and you combine it with the red lipstick.

  • Sandy Highlights.

It’s one of the best styles that usually illuminates Reese Witherspoon. It’s one of the best hairstyles that keeps you maintain the Golden look throughout.

  • Baby Blonde.

If you need to have that youthful and fresh look, then this is the best Blonde style that you need to consider. It’s best when it comes to giving Rosie Huntington-Whiteley the luminous face that she has.

  • Chestnut Blonde.

This is usually regarded the rosy summer glow because of its blend of light brown and blonde.

  • Beach Blonde.

It’s among the best styles that give Blake Lively the sun-kissed looks that she has.

  • Neutral Blonde.

This blonde is best when it comes to creating a blend of warm and cool shades that is why this style is always the choice of the year. If you need to have that neutral tone, this is the best blonde style that you ought to consider.

There are so many makeup tricks that are known for enhancing the blue eyes making them pop up elegantly. The existence of this many make tricks has made it difficult for one to select the right to make up that she can use. If you are in the same situation, you need to worry less cause boonmodels.com usually has got your back. Therefore, we are going to trip down and explore the best make-ups that meant for the blue eyes.

  • Matte Shadow.

The matte shadow is always the best substitute for the Sheer Shadow especially if you want to have that official look. This is because they usually bring out your eyes much better than any shadow. The addition of a small bit of Shimmer and shine is usually recommend if you go for this make trick during the night.

  • Navy Eyeliner.

When you have the blue eyes, then it is recommended that you do away with the black eyeliner and try out the navy eyeliner. It is usually known for brining the blue colour of your eyes in full force.

  • Avoid Blue shadows.

When you have the blue eyes, then one of the shadows that you need to keep away from is the Blue Shadow. If the eyes are those of the baby blue eyes, then you can try out the navy blue eyeshadows.

  • Sheer Shadow.

The blue eyes at times do not require a tonne of different eye shadows this because Blue is always regarded as a calm and intense colour. Therefore, to make the blue eyes pop its recommend that you go for the sheer shadows, at times you can also go for the lighter colours since they also work to their level best.

  • Overlap Colors

You can lay a tonne of a different colour if you have the blue eyes. For instance, if you are going for the sheer shadow then you can go for the different shades of the sheer. For example, you can select the light brown and the copper tonne.

  • Get rid of the Bottom eyeliner.

A bottom eyeliner is always perfect but not with the blue eyes; this is because the blue eyes usually look amazing without the bottom eyeliner. This is one of the tricks of making your eyes look bright and boxed in. If you can’t do away with the Bottom eyeliner, then you can consider going for the lower lashline and a white eyeliner so as to make your eyes look big and round.

  • Warm Hues.

The icy and calming colour blue makes it the best colour when it comes to combining it with warm hues. The perfect and warm hues that you can use when you have the blue eyes include the Brown, earthy tones.

  • Go Gold.

Gold usually forms the greatest pair of the blue eyes since it renders an elegant, classy and stunning combination. This leaves you looking fabulous throughout. It is one of the perfect combination with the blue eyes.