In "Men's Health Maximum Muscle Plan," Thomas Incledon and Matthew Hoffman share their total-fitness results, and focus on full-body and balanced workouts. These workouts involve the chest, abs, arms, shoulders, back, hips, buttocks and legs. Concentrating on weaker areas of isolated-muscle groups is beneficial to attaining maximum fitness.
Beginning Steps
Work out three times a week. Begin your workouts with a dynamic warmup that gets your blood flowing. Know your skill level and don't push yourself too hard in the beginning, in order to avoid injury. Add weight slowly over time. Keep the range of motion short in the beginning and slowly expand to full motion with each individualized set. Always use safety racks and a spotter.
Fundamentals
Hold weights with your thumbs wrapped around the grip. Lift weights in front of the mirror so that you can watch your body. Keep your body grounded and stable before lifting. Perform movements with ease; do not use a jerking motion. Lift to a count of two, and lower weights to a count of four. Breathe out during the lifting phase and breathe in during the lowering phase. Take a day's rest between each workout.
Diet Suggestions
Nick Evans writes in his book, "Men's Body Sculpting," that you should not neglect nutritional needs during a fitness plan. Do not fill your body with junk food, but choose simple, unprocessed foods. Opt for lean proteins, such as grilled chicken instead of fried. Eat three or four meals in smaller portions throughout the day. Pack healthy snacks to prepare yourself. Be wary of skipping meals, as you do not want to binge eat later. Avoid soft drinks, coffee or fruit juices, which only add empty calories.
Sculpt Proportionately
Give equal attention to every muscle group in the body so appearance does not become disproportionate. It also may cause injury or harm to your body if weaker muscles cannot carry the same load. Begin by training underdeveloped muscle groups at the start of your workout when your energy level is the highest. Begin your workout week by focusing on the weaker muscle groups. Give a little more time to the lagging muscles as well. If at any time you are experiencing consistent fatigue and soreness, reduce the intensity and give yourself a little more rest.
References
- "Men's Health Maximum Muscle Plan"; Thomas Incledon, Matthew Hoffman; 2005
- "Men's Body Sculpting"; Nick Evans; 2004
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