Wanting to achieve that chiseled look? Before you start hitting the gym, there are things you should first understand about sculpting your body into the physique you have always wanted. Muscular fitness is an art that involves a special kind of muscle and fitness training, hard work, discipline and consistency. Men’s fitness is one thing, but the goal of bodybuilding requires changes in your diet and lifestyle, performing intense workouts and time.
Are you ready to take on the challenge of transforming your body? This article is a guide on how to do it properly. Before you proceed, there are things you should consider first before heading out to the gym for some serious business:
These things are not written to discourage you. They are there to prepare you for the changes and challenges ahead.
- Losing Fat Does Not Necessarily Mean Losing Weight. To reveal toned muscles, the first thing you need to do is to reduce the body fat that forms a layer over your lean muscles. One common misconception about losing fat is losing weight. This is not necessarily true because your body weight does not only consist of body fat. If you want to keep track of fat loss, a tape measure around your waist would be more appropriate than a weight scale.
- Cut Down on the Calories. If you want to lose weight, you need to reduce your caloric intake to the recommended amount to maintain your desired weight. If you are a heavy eater, then you will definitely need to make diet changes. To measure the calories you need to eat per day to lose and maintain your ideal weight, use this online calculator.
- Dedicate Your Life to Strength Training. You may be familiar with strength training already. The question is how far are you willing to go? Muscle and fitness workout routines require a lot of lifting including heavyweights. Be ready to push yourself to the limit.
- Sit-ups and Crunches are not Enough to Reveal Your Six-pack Abs. Sit-ups and crunches will give you a flatter tummy, but even a million of them won’t give you the abs you want. Just like exercising other parts of your body, you need to challenge your abdominal muscles with different workouts.
- Cut Down on the Fast Food and Restaurant Take-out. The foods you want to eat should enable you to lose fat and give you energy and grow muscles, while keeping you nourished. This means fewer lazy days eating fast food and take You need to be serious about preparing healthy foods as part of your training. You should learn the basics of nutrition and how to cook, of course.
Getting ripped is serious business. You’ll need to avoid binging on junk food, sweets, pizza and fries or anything that can pile up the calories.
- You May Need to Forget About Your Super Busy Nightlife. Getting the physique you want requires rigorous exercise that can push your body to its limit and damage muscle tissues. You need to get enough rest and sleep, so your muscles, and your body can repair and recover. Are you ready to give up your boy’s nights out to prioritize sleep?
- Your New Fitness Routines Could Hit Your Social Life. Shifting to a healthy lifestyle with a restrictive diet means missing out on parties and cocktails with your friends or family. You also have to spend more time at the gym than you usually would, so you may need to cancel out other activities you used to do during this time.
If you want a ripped body, you cannot just skip a workout for a movie or treat yourself with a tub of ice cream whenever you feel like taking a rest from your strict routine. You need to be committed and consistent.
- Be Realistic About Your Expectations. All bodies are different and may present varied results after a span of time because genes play a role on your body structure and your response to the training. Be realistic with your expectations and do not be easily discouraged if your gym buddy’s abs look better than yours.
Achieving the Physique You Only See in Muscle and Fitness Magazine
Are you dreaming of achieving the physique of the men you see in magazines like Muscle and Fitness or on the silver screen? That is not impossible even for an ordinary guy. With the right discipline and commitment, you can achieve it, too through these following steps.
Stick to the Recommended Diet
Your diet plays a major role in achieving the physique you want. Working yourself out to death will not result to your desired physique if your muscles are not getting the right and sufficient amount of nutrients it needs to develop. Plus, you need to make sure your body is getting the nutrient it needs to function properly and to provide energy as you exhaust yourself during intense workouts. Your diet should include the following:
A professional instructor or dietician can help you come up with a diet plan fit for your body goals. As you go along, you need to religiously check on the amount of carbs, fat and protein you eat to maintain your body.
Carbohydrates: You need to eat foods that contain carbohydrates and no, carbohydrates are not your enemy. Eliminating carbohydrates in your diet will surely help you lose pounds fast; however, it will lead to low energy, lethargy and grumpiness.
Your brain needs carbohydrates to function, and your body needs carbohydrates for energy. If you take off carbohydrates from your diet, your body will metabolize energy from your muscle mass. Therefore, no carbs means decrease of muscle mass and low energy for intense workouts.
To make sure the carbs you eat metabolize into energy for the body, eat them in the morning and after working out. Limit your intake but do not exclude them from your diet.
- Fat: Eating fat-rich foods will not make you fat. Eating too much food with no exercise will make you fat. In fact, fat can help you curb your cravings for food because it can make you feel full longer. Fat is also essential to the production of hormones, such as testosterone, which is necessary for muscle development.
Choose to eat the healthy fats found in nuts, seeds, olive oil and salmon. Avoid fried and processed foods.
- Protein: Your muscles need protein to grow and to repair the damage after an intense workout. Bodybuilders usually drink protein shakes to help their muscles grow and recover after exercising. You need to eat up to 0.8 grams of protein per pound of your body weight if you want to see changes.
- Fruits and Vegetables: Fruits and vegetables are rich in antioxidants, vitamins, and minerals to protect your body from illness. Most fruits are high in sugar, so watch out when you dole out your portions. You can also minimize your fruit intake and eat more vegetables to avoid too much sugar or carbohydrate.
Vary Your Routines to Stimulate Your Muscles
When lifting weights, the repetitions of the same routine over and over again will not grow your muscles. You need to vary the difficulty to shock your muscles. You can increase or decrease the weight and increase or decrease the reps.
Start with a warm up, then lift a heavier weight that requires about 80 percent of your strength, and then perform a set of six reps. After finishing the first set, decrease the weight, but increase the reps as you continue with each set of four sets. The heavier weight at the start will awaken your muscles and escalate your strength while the lighter weights and increased reps will help build your muscles.
Though the weight is decreased with each set, the increased reps will still make it difficult.
Work on Your Body’s Proportion and Symmetry
A well-sculpted body should be proportional and balanced. You can’t keep exercising your upper body while your legs are stick thin. An enormous upper body should go with well-developed leg muscles, so your body is in proportion. You should also consider the symmetry or balance of each muscle group. Your quadriceps should be equally large and your biceps should be in proportional size with your triceps.
To achieve your desired body, there should be proportion and symmetry. To achieve both of these, you need to exercise your arms and legs one by one to make sure they get an equal workout. There are varying unilateral exercises for the arms and legs.
For the arms, unilateral exercises include:
For the legs, unilateral leg exercises include:
- EZ-Bar Curl
- EZ-Bar Skullcrusher
- Smith Machine Close-Grip Bench Press
- Standing Low-Pulley One-Arm Triceps Extension
- Triceps Dumbbell Kickback
- Alternate Hammer Curl
- Alternate Incline Dumbbell Curl
- Spider Curl
Again, you need to increase your reps as you continue with each set to promote hypertrophy or muscle growth. Stimulating the growth of the muscle and strength of the muscle requires different training.
- Single-Legged Squats
- Stiff-Legged Deadlifts
Aim Higher, Aim for a V-taper
Another component of an almost perfect physique is the V-taper. This means a body with broad shoulders and narrow waist to form the letter V and the bulging lat muscles. The V-taper is a sign of a symmetrical and proportioned physique.
If you are lean, lucky for you because you can start working on your waist, torso and lat muscles right away. But, if you have a 36-inch waist, you’ll need to lose a few inches first. First, decrease your calorie intake. It should not be more than 500 calories per day. Then, lose inches by walking on the treadmill for 30 minutes seven days a week until your pants will slide down by itself. A 32-inch waist is the ideal measurement for average men.
To maintain the ideal size of your waist, eat small meals many times than eating three heavy full meals a day for better digestion. Limit your calorie intake per meal. Then, perform cardio exercises. Be careful in training your midsection. Over-developed obliques can ruin the illusion of a smaller waist.
Now to give an illusion of an even smaller waist, you’ll need to widen your back and your shoulders. For the back, you need to grow your lat muscles to make it look wider. There are varying exercises to enhance the lat muscles. Choose exercises that make it expand in width. Though thicker lat muscles won’t ruin the V-taper, wider lat muscles will make it look better.
Examples of exercises that help to increase the width in your back include:
Finally, you’ll need to work on increasing your shoulder width by working on your delts or deltoid muscles. These are the muscles located on the rounded part of your shoulder. Exercises for the delts mainly involve pressing exercises and lateral raises.
Examples of pressing exercises include:
- Behind the Neck Pulldown
- Hammer Grip Pull-ups
- M-Bar Pulldown
- Wide Grip Lat Pulldown
- Wide Grip Pull-ups
Examples of lateral raises include:
- Arnold Dumbbell Presses
- Behind the Neck Barbell Press
- Machine Overhead Press
- Hang Clean and Press
- Dumbbell Military Press
When exercising the delts, you should be observant as to what muscles are working when doing these exercises. Sometimes, the traps or the muscles in your back can take the work and overtake the growth of the delts, which is not good for a V-taper goal. To lessen the risk of more visible traps, choose to lift lighter weight especially when doing the lateral presses because the traps are more capable of handling heavier weights that the delts. Therefore, decrease the weight and increase the sets and reps when exercising your delts.
- Side Dumbbell Raise
- Bent Over Low-Pulley Side Lateral
- Seated Side Lateral
- Rear Dumbbell Lateral
- Front Dumbbell Lateral
Tips for Effective and Safe Lifting
Lifting is not merely just lifting. You need to do it right to achieve results.
- When lifting, keep your chest and back straight.
- Perform the slow negative of two to four seconds and muster all your strength to lift the weight.
- Limit your resting periods to not more than two minutes. As you train day by day, your muscle fitness will increase so doing this will not be difficult.
- Lifting heavier weights increases muscle strength while lifting lighter weights with increased reps promotes muscle growth.
- During workouts, always focus on the muscle you are exercising. You should use that one muscle group to lift the weight.
- Unless advised by your professional instructor, you should challenge yourself to increase in weights as long as you can lift it in good form.
1. Get Fab Abs
A well-sculpted body requires the presence of tight six-pack abs. Portion, symmetry, size and shape would be nothing without it. Sculpt your six-pack abs as easy as Michelangelo did on his artworks with these abs exercises.
Just the same, increase the reps with each set as you go. Do this three times in a week. For more tips on muscle and fitness for hers and his, learn from the experts.
- Ab Crunch Machine
- Decline Oblique Crunch
- Knee/Hip Raise On Parallel Bars
- Standing Cable Wood Chop
2. Supplement with Human Growth Hormone for Muscle Development
Bodybuilding enthusiasts use human growth hormone supplements to achieve results rapidly. Human growth hormones or HGH are hormones produced by the pituitary gland responsible for a human’s bone and muscle growth. Production of HGH peaks at puberty to facilitate growth at this stage and declines through adulthood.
Many fitness enthusiasts believe that supplementing HGH in the body can help them grow bigger muscles fast. Although HGH supplementation may help you grow muscles, it is more effective in losing body fat and muscle building requires getting rid of the fats.
You can increase your human growth hormones through IV injections or take supplements that stimulate the production of HGH in your body, such as GenF20 Plus. You can also naturally boost your HGH production through fasting, sleeping soundly at night and being physically active through exercise.
Apart from fat loss and muscle growth, another reason people want to increase their HGH levels is to maintain their youthful looks.
Achieving the physique you have always wanted not only requires hard work and commitment; you have to make sure you are doing it right. Find someone who knows about muscle and fitness training or hire a professional. With these bodybuilding tips, the body you see on muscle and fitness magazine can become a reality for you.
Please follow and like us: