4 Ways to Build Your Dream Body
I love this stuff, training your body this is the only kind of high that you should permit yourself to have. The body is a temple and it should be respected for all of the amazing functions that it does for us automatically. The most beautiful thing that you can do in return for it never complaining or taking a vacation is to train it regularly. There are so many different ways to build your so I will touch on a few of the most effective (and least painful).
I was forced to practice mixed martial arts when I was a child and I eventually grew to love it. I am not a master but I will beat the shit out of a normal guy that decides to run afoul of me. During the time I practiced mixed martial arts, I developed a deep respect for my body, the human body, as a perfect work of art. The human body can be taught to move in ways well beyond the natural abilities that were envisioned for it. It can pack on muscle or fat depending on how you take care of it. You can literally transform your body within six months if you work hard enough and to top it all off, it rarely breaks down.
There are different schools of thought when it comes to the best way to build a beautiful body but I do not really think there is one magic formula. There are many different body types and we as individuals have different levels of endurance and flexibility. The only thing that you need to keep in mind when starting a new training program is that you cannot build Rome in a day and that it takes about four weeks for you to notice any change in your body, eight weeks for your friends to notice, and twelve weeks for the world at large to notice. I guess why I’m saying this is because I don’t want you to get fired up after this article and hurt yourself trying to accomplish everything in a day. I am not a certified trainer and my advice should never be taken over that of a qualified medical professional. Now that I have my disclaimer out of the way let’s get you kicking ass at the gym or at home.
After I graduated from high school, I took a break from active training for a number of years and only fell back into a regular regimen about a year ago. When I restarted, I wanted to ease back in with something easy, you know, nothing too difficult so I tried out Yoga. I know that this is largely considered a woman’s field but I am pretty secure in my masculinity so I gave it a try. Yoga is no joke, after my first session I felt pains in places I did not even know I had muscles, I had a full body workout while getting in touch with my spiritual side. My only consolation was the cute girl I hit it off with.
I want to let you know that Yoga is a science and only certified professionals are allowed to teach it so if you go to a Yoga class in any major gym cross the world you are in good hands. You may want to just concentrate on the physical aspects as the meditation can be off putting for some. I won’t attempt to explain yoga too much because I don’t practice it regularly, usually when I want to let off some steam. Below is a great resource made just for men that have reservations about yoga but are willing to give it a try nonetheless.
Body Building/Strength Training
With this type training you are going to be doing a full body workout, not just attempting to target your arms or legs. That will only end up making you look like Johnny Bravo, not sexy to the opposite sex by any stretch of the imagination (I speak from experience on this one, I have been in the car with my three sisters and have listened to them rip a man’s physique apart because he looks like a carrot).
The way you train and the weight you will use depends on the training goal you have set for yourself (Yes, you always need a goal) . If you’re going for strength or body building there are different rules of thumb to follow.
1. Strength training: If you are looking to become stronger ad don’t really put much emphasis on toning then you should pick a weight that allows you to do 1-6 reps at a time.
2. Body building: getting ripped entails choosing a weight that allows you to do about 8-12 reps at a go.
I want to take a moment to look a little more closely at each of them starting with strength training.
This is my go too, even though I will target some body building exercises every now and then, I want to be able to hit hard and fast when it is necessary. Less reps, more weight. The muscle fibers that are getting the most benefit from strength training are called fast twitch muscle fibers. These muscles are also responsible for the gains in muscle mass that you see when doing exercises targeted for body building.
The key in strength training is doing exercises that work on multiple groups of muscles or multi joint exercises. Deadlifts, bench presses, and squats are great examples of exercise that will help you pack on the power.
When I’m sculpting my dream body, I usually take rest breaks of 3-5 minutes so I don’t gas out too early. If you want to follow this method of training, make sure you warm up really well by using progressively heavier weights. Remember that you are lifting near your maximum so this is crucial so that you don’t mistakenly injure yourself.
The road to a better physique, the thing most men want when they step into a gym. As I stated earlier, you should be choosing weights that you can lift about 8-12 times. There are some things that I want to say about body building. Although I am not an expert (yet) I know a few of the major things not to do.
Don’t Cheat. Cheating is another way of performing exercises with bad form. This is not really benefiting you and you are just fooling yourself into thinking that you have done a lot of work when really you have not.
Examples of cheating
1. Bouncing the bar of your chest when doing a bench-press (If you have to do that then the weight is too heavy).
2. Using your hips and knees to curl a barbell.
3. Having to curl your body in odd positions to complete the rep.
Good form is your friend, not your enemy so make sure that you practice it at all times.
Here are some training programs to help you get on your way and a few resources.
This is like the yin to resistance trainings yang. It is incredibly important that you do not neglect this aspect of building a better body. With that being said, I hate aerobics training with a passion but I do it because it is a necessary evil (this is my personal take, you may love it). Aerobics training, to me, is what keeps you on point for the long haul, it’s nice to be able to perform well in short bursts but I want to be able to put in my best twenty hours a day. That’s why I put up with aerobics training.
There are four different types of aerobic training:
1. Long slow distance training
2. Pace/tempo training
3. Interval Training
4. Repetition Training
There is a fifth one but it is not really a true form of aerobics training but a combination of the four that I have mentioned already and it is called Fartlek Training.
I’m only going to talk about interval training because I consider it the most effective form of aerobic training but you can get more information on each of them here.
Interval training is the most painless form of aerobic training but it will take more effort because you are going flat out for anywhere between one to five minutes with a short rest in between. The rest period is about the same length of time as the exercise period so if you are doing intervals of five minutes then you would rest for five minutes as well.
Here is an effective workout Courtesy of Justin Klein, CSCS with HUMANFITPROJECT.COM
> 1 minute Sprint
90 second Recovery
> 1 minute Sprint at 3% incline
90 second Recovery
> 1 minute Sprint at 6% incline
90 second Recovery
> 1 minute Sprint at 9% incline
90 second Recovery
> 1 minute Sprint at 12% incline
90 second Recovery
Repeat three to six times depending on level of conditioning.
Weightless training is actually far from being weightless, it just means that you’re not using traditional strength training methods with equipment (you can still use some equipment).
This form of training is perfect for those of you that are always making one excuse or another for not getting off your ass and hitting the gym to get in the best condition of your lives. You can use these simple exercises to keep fit no matter where you are or what your budget is. There is no need for anything but your body weight.
Here are ten quick exercises that you can do just about anywhere that when done together will constitute a full body exercise.
Stand with your feet hip width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a push up position and lower your chest to the floor. Push your chest back up to the push up position thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head.
2. Wall Sit
Not tired of excuses yet, don’t worry, I’m not tired of hearing them either. Slowly slide your back down a wall until your thighs are parallel to the ground. Make sure your knees are directly above your ankles and keep your back straight. Go for 60 seconds per set (or however long it takes to get weak in the knees). Rest, rinse, repeat.
3. Pistol Squats
Stand holding your arms straight out in front of your body, and raise your right leg, flexing your right ankle and pushing your hips back. then lower your body while keeping your right leg raised. Hold (wonder how long you can keep that up), then return to standing.
4. Step ups
Should I explain this one? find a step or bench, and place your right foot on the elevated surface step up until your right leg is straight then return to start. Repeat, aiming for 10-12 reps on each side.
5. Push ups
I refuse to explain this one
Lie face down with your arms and legs extended. Keeping your torso as still as possible, simultaneously raise the arms and legs to form a small curve in your body.
7. Tricep Dips
Get seated near a step or bench. Sit on the floor with your knees slightly bent, and grab the edge of the elevated surface and straighten your arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor.
8. Side Planks
Lie on your left side with your knees straight then prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs forcefully as if you were about to be punched in the stomach. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. hold this position for about sixty seconds while breathing deeply. That’s one set. Turn around so that you’re lying on your right side and repeat.
9. Bicycle Crunches
Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but don’t pull your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep.
10. Sprinter sit up (Springer sit up)
Lie on your back with arms at your sides and legs extended. Explosively sit up as far as you can while driving your left arm forward and your right knee to your chest. Reverse the motion but try not to let your torso or legs rest on the floor for even a moment. Repeat on the other side. The motion makes it look like your sprinting hence the name.
Bonus: Adonis Golden Ratio
There are about a countless number of ways to build our dream body and attain the best shape of your life. The method you choose is not nearly as important as you staying consistent. If you start then make sure you know that you can never quit but I’m not worried because your indomitably audacious.
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