A major benefit of a consistent exercise routine is a muscular body that turns heads. A common misconception is that this level of fitness is only accessible to fitness models and celebrities. You can obtain the muscular physique you desire with a consistent dedication to an effective fitness routine and strategic eating habits.
Step 1
Respect the formula. Tosca Reno, author of the "Eat Clean Diet" reveals that a beautiful body is 10 percent genetics, 10 percent training and 80 percent nutrition. Eat six small meals a day that include lean protein, vegetables and fruits. Drink two to three liters of water a day and limit your carb intake to two or three servings a day of sweet potatoes, brown rice or oatmeal.
Step 2
Pump some iron. In the 2009 issue of "Medicine & Science in Sports & Exercise," the American College Of Sports Medicine recommended that novice and intermediate exercisers should perform one to three sets of 8-12 repetitions per exercise to build muscle.
Step 3
Lift weight strategically. In a 1996 issue of the "Journal of Strength and Conditioning Research", exercise physiologists proved that the sequence of exercises significantly affects the effectiveness of the routine. Perform multiple joint exercises like the bench press, squat, leg press and shoulder press before single joint exercises like the leg curl, leg extension, tricep extension and bicep curl.
Step 4
Commit to a schedule. Commit to two to four days a week of strength training. For a four-day a week program, incorporate an upper/lower body split routine to train each muscle group twice. For a five to six day routine, train one major muscle group per day. A typical schedule could include a day for the chest, back, triceps, biceps, legs, and shoulders.
Step 5
Stand up straight. Rounded shoulders are commonplace due to frequent driving and multiple hours at a computer desk. An upright posture is an aesthetically pleasing asset of the bodybuilder and the fitness model. An upright posture will highlight broad shoulders and reveal a sexy hourglass shape. Press your feet firmly on the floor; allow your shoulder blades to fall away from your ears while you draw the abdominals in and up.
Step 6
Strut your stuff. In his book "Applied Exercise Psychology: A Practitioner's Guide to Improving Client Health and Fitness", Dr. Mark H. Anshel reveals that consistent exercise can help improve your "physique" self esteem which can lead to significant improvements in your overall self-esteem and confidence. Embrace your new confidence and the heads will turn.
References
- "The Eat Clean Diet Recharged"; Tosca Reno; 2009
- "Applied Exercise Psychology"; Mark Anshel, Ph.D.; 2006
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; ACSM; 2009
- "Journal of Strength and Conditioning Research"; Manipulating Exercise Order Affects Muscular Performance During A Resistance Exercise Training Session; GA Sforzo and PR Touey; Volume 10, Issue 20-4; 1996
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