Sculpting the body into a Michelangelo-style marble statue, has become a passion for many individuals who are hungry for peak physical performance, endurance and perfection. Years of study combined with new scientific breakthroughs in strategy and supplementation have come together to offer you a synergistic combination of body sculpting mechanics that can change the way you look and feel in a very short amount of time. By using resistance training and muscle confusion combined with a variety of aerobic training techniques, you can develop a firm and sculpted physique. Muscle confusion is "the act of using several different exercises for a single muscle so it cannot adapt to a predictable workout and is therefore forced to work harder," according to SportsMedicineDictionary.com.
Step 1
Discover your body type as ectomorph, mesomorph or a endomorph in order to sculpt it with proper techniques. An ectomorph is naturally thin with a delicate build, has a youthful appearance, is generally tall and has trouble gaining weight. A mesomorph has the benefits of a naturally hard and muscular body, and they can gain and drop weight easily and develop muscle quickly. Finally, endomorph body types have a harder time sculpting the body, as they have soft body appearances, underdeveloped muscles, over-developed digestive systems and difficulty losing weight, explains training experts through the ISSA at BodyBuilding.com.
Step 2
Run in place for 25 seconds and then touch your knees to your hands with the arms at a 90 degree angle from your shoulders. Do jumping jacks for 25 seconds and finish with stretching the main muscle groups you plan to train that day for 15 to 20 counts. Thoroughly warm up your whole body before any kind of strenuous activity, suggests staff with the website The Stretching Institute.
Step 3
Stretch and rest for a minimum of 30 seconds and a maximum of 120 seconds between sets. When lifting weights or training with extreme levels of intensity, use ballistic stretching on the muscle group in between sets or for a break between intervals. Ballistic stretching involves jerking movements in which a body part is moved with a momentum that would stretch the muscles to a maximum. Stretching and resting between sets is as important as exercise, suggest trainers with BodyBuilding.com.
Step 4
Train with heavy weight resistance for a minimum of three days per week completing three sets of eight to ten repetitions each. Train with high-intensity aerobic activities, three days per week for a duration of 30 minutes to one hour, in combination with weight training. These two fitness styles must be incorporated together to sculpt an ideal physique.
Step 5
Adjust and modify your routine at least once every six consecutive weeks to prevent a workout plateau. The body adapts to stress very well and requires consistent muscle confusion to continue growth and sculpting.
Step 6
Modify your sugar intake as well as processed foods such as white flour, baked goods and cereals. These foods trigger the blood sugar response and also create a release of the stress hormone cortisol. These responses promote weight gain and fat storage, especially around the waist and buttocks. Create a diet that consists of a majority of raw vegetables, lean meats and low glycemic fruits such as oranges, grapefruits and berries. Full listings of glycemic indices are available online.
Tips and Warnings
- Since a person might be a combination of body types, four more categories have been created. Check your body type at BodyBuilding.com.
- Consult your health care professional before undertaking any new fitness or diet endeavor.
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