Men and women usually have different aspirations when it comes to developing an attractive physique. Women generally desire a slender, trim figure, while men aim to gain bulk and muscle mass. Both sexes vary when it comes to visible results from a fitness regimen, due to different body chemistries. However, the goal to have low body fat and muscle tone is usually a highly sought after goal across the board. You can develop a great male physique with use of diet, exercise and a healthy lifestyle.
Step 1
Maintain a healthy weight with a proper diet. "The Harvard Medical School Guide to Men's Health," reports an average 150 lb. male should consume between 2,000 and 2,700 calories daily. Most of these calories should come from nutrient dense sources such as lean protein, fruits and vegetables, whole grains and low fat dairy.
Step 2
Lift weights an average of three days per week. This helps men develop a great physique because it builds lean muscle mass, and increases metabolism for more efficient fat burning. Compound exercises that work multiple muscle groups with a single exercise, is the most effective way to get a full body workout. Leg press and chest press machines, as well as torso twists and lateral pulldowns work most major muscle groups.
Step 3
Burn off excess fat with a regular cardio conditioning program. The stereotype is of men working out only with weights, but cardio is very important to shed extra weight. Since men are more likely to develop visceral, or abdominal fat, than women, activities like running, elliptical training, bicycling or swimming, can help prevent this. Aim for 45-60 minutes of cardio, four days a week.
Step 4
Develop a healthy lifestyle. Men often see exceptional changes to their physique, by cutting junk food and alcohol, out of the diet. Alcohol, in particular, can increase a man's likelihood to store extra visceral fat. Also, quit smoking if this is a habit. This improves overall weight loss because it restores healthy lung functioning, which is essential to partake in regular cardio exercise.
References
- "The Harvard Medical School Guide to Men's Health: Lessons from the Harvard Men's Health Studies"; Harvey B. Simon; 2004
- Mayo Clinic: Belly fat in men: why weight loss matters
Member Comments