Every man has his own idea of what it means to be fit. Some picture it as having a lot of muscle mass, while others think of it as being extremely toned. Fitness can mean having excellent endurance. If you want to be completely fit, you must have all of these attributes. Fitness and health go hand in hand.
Muscle Mass/Bulking
Bulking up or adding muscle mass is not as difficult as you might imagine. The main things you must do are use heavier weights, eat lots of protein and drink plenty of water. If you can perform more than 12 repetitions of a certain exercise, in all likelihood you are not adding muscle. To build muscle, you must do three to four sets of an exercise at a weight at which you can do 5 to 12 repetitions. You must also follow up your workout with a protein-rich meal. After adding muscle mass you must tone and reshape the muscle.
Toning
Toning is the process of making the body leaner. Toning is done by aerobic exercise and high-repetition weight training (15 to 20 repetitions of an exercise). Aerobic exercise burns calories, but during the first 20 to 30 minutes of aerobic exercise, most of the calories burned are carbs. Only after the initial 20 minutes does your body begin to burn fat. Low-repetition exercises gives muscles size, and toning is done to make the muscle mass more streamlined in appearance.
Endurance
Endurance, also known as sufferance, is the ability to exert yourself for long periods of time. Endurance takes time to build. For example, a person training for a marathon runs one mile on his first day and should run 1.2 miles on his second day and 1.4 on his third workout, slowly building his body's tolerance. For a man to have considerable endurance, he must have considerable lung power to match. Lung power is created through high-intensity training. Another way to work your lungs is singing while performing exercise. (This particular method is used by militaries across the world in the form of cadences.)
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