A man's decision to improve overall conditioning takes a major commitment. It's not just a matter of diet or doing cardiovascular exercises or strength training; it's a matter of doing all of those things and doing it in a coordinated manner. Starting an exercise program will give a man the impetus to make the life changes needed to get in top condition.
Conditioning Exercise
One of the best ways to get in shape is to begin a running program. Running a series of sprints is called interval training, which will help you burn fat and increase your speed and strength. Go to the local track and sprint 100 yards. Immediately go back to the starting line and sprint 90 yards, followed by sprints of 80 yards and 70 yards. Take a one-minute break and repeat the set. Do one more double-set before you leave the track. Try to do interval training four times a week when you're attempting to shape up.
Strength Training
This can be accomplished in several ways. Free-weight training is looked at most favorably for men who want to build sizable muscles. The bench press, the dead lift, squats and curls will help you build strength. You'll need a training partner, however, who can spot you when you're working with weights. If you don't have a training partner, try circuit training. You can work out your arms, shoulders, back, chest, abdominals, glutes, hamstring and calf muscles on circuit training machines like Nautilus or Bowflex. If you don't have access to these machines, you can do pull-ups, push-ups and ab crunches to increase your strength. Do strength training work at least four times a week.
Dietary Issues
Burning fat through interval training and getting stronger with weight training will help, but a man must also pay attention to his diet. Cut out the fat from your diet. Instead of eating red meat, eat white-meat chicken and fish as your main courses. Eat three portions of fresh vegetables and at least two portions of fresh fruit each day. Eat complex carbohydrates like whole-grain bread and pasta. Cut out the empty calories that are in desserts. Cut out sugared drinks like soda and sports drinks. Drink about 64 ounces of water each day.
