FAT men are sexy and attractive. They're hot! And if you want these aesthetic advantages, I say that you should rather be FAT, too! Plus, being FAT is living a healthier way of life. Could I probably be joking??? Definitely not. I am dead serious! JJJ
Fit And Toned men are beautiful pieces of sculpted work or art -- nice to touch, nice to hold, nice to behold… haha. I’m not trying to be pervy here, ok? In addition to that, studies show that physically fit men do not only look good, have better self-image and higher “market value” but generally they also live longer than the average guys. So if you haven’t hopped into the train of physical fitness and muscle training, you better do so. Not only for the aesthetic and self-image rewards, but for obvious health reasons.
Now here are some quick run-through of very basic but important information about body building. Most of you must have known these by heart. However for those who don’t and for those who need some memory refresher, I hope you will find the following tips and facts useful.
FACTS AND TIPS ON STEADY, GRADUAL MUSCLE GROWTH
· Key concepts of weight training:
a. Challenge your muscles so it will adapt by growing! Push them to their limits, but don’t go beyond. Your muscle responds and adapts to the challenge by growing in size.
b. Train with intensity. Work out your muscle to exhaustion to give it adequate “challenge” and “stimulation.”
c. Assist your muscles’ growth with proper nutrition and rest
i. Nutrition supplies the muscles what it needs to grow. Eat healthy. Ensure protein in the diet.
ii. Rest gives the muscles time to grow.
d. WORK WITH YOUR BODY, NOT AGAINST YOUR BODY
i. Your body is a wonderful machine. It knows what it needs, it tells you when its limits are reached, but it is not like “literal” machines made of metals because it can build and repair itself given the proper “tools,” training, and raw materials.
ii. Body building is about being conscious of your body’s dynamics.
iii. Be sensitive to your body’s needs.
· Work out at least three times per week. Overtraining may lead to atrophy (shrinking) of muscles rather than muscle gain.
· Ideally, you should work out at 1 hour work per session (muscle training proper). Do not go below 30 minutes per session.
· Do a direct stimulation of a muscle only once per week
· For every set of movement, keep your repetition at 8-12 reps/set. It is recommended by weight training experts that you do not go below and beyond this, in order to achieve optimal results.
a. If you find it very easy to accomplish this number of reps, you are using too light a weight. Increase the weight/resistance.
b. If you find it impossible to reach 8, decrease the weight or the resistance.
· The recommended number of movement sets per muscle groups vary:
a. 2-4 sets for small muscles such as your biceps, triceps, abs, calves.
b. 5-7 sets for large muscle groups such as those on the thigh, chest, back.
· Never train for more than 2 consecutive days.
· Ideally for beginners, train a certain muscle group only once per week.
· Train the weak body parts first.
· Train with weights that you can easily lift. As said earlier, too light and too heavy weights/resistance won’t do much good in your training.
· Male benchmark. The following can serve as your gauge if you have trained adequately enough and have reached healthy, adequate muscle strength.
a. 1 set of 80 push ups
b. 1 set of 20 chin ups
c. 1 set of 20 1-leg squats
d. 1 set of 40 dips
e. 1 set of 20 pull ups.
· Flip your program upside down every 3 weeks
a. Large muscle groups first, and vice versa
b. Small muscles last, or vice versa
· Nutrition Nutrition Nutrition
a. As said earlier to gain maximal muscle mass, you need to challenge and tire your muscle to stimulate it to grow. Since muscles are primarily made up of protein (of course along with >70% water, inasmuch as our entire body is) this muscle growth cannot take place optimally if we don’t supply our muscles with its building blocks for growth. Therefore, it is recommended that:
i. You consume 1 gram protein/lb body of body weight. So if you weigh 150 pounds, then you should at least consume 150 grams of protein in your diet.
ii. Rather than 3 big meals per day, eat 6 small meals per day. It hastens optimal digestion and absorption, and likewise keeps your stomach volume smaller.
iii. FYI: a single egg has about 7grams of protein (more or less in 50-50 proportion from egg white and egg yolk).
b. It is ideal to consume protein food within 90-minutes post-exercise
· REST
a. The rest intervals between your training sessions are actually as important as the training periods themselves. Rest allows the muscle to repair and build itself up. This is the basis why it is recommended that you do not train your muscles for two consecutive days.
· FREE WEIGHTS ARE MORE EFFECTIVE THAN MACHINES!
a. Machines make your muscles move in certain unnatural positions.
b. Whereas, free weights not only allows natural muscle movements, but also gives an added advantage of training the body to maintain “stability” during the movements.
· Movements during exercise should be SLOW, CONTROLLED, and STEADY. Don’t use momentum (speed) as this will defeat your objective of providing maximum resistance, challenge, and stimulation to the muscles.
· 3 best muscle building routines. The more muscles are involved in a certain set, the better! So it follows, compound muscle movements are better than isolated exercises, although the latter is needed for targeted specific muscle growth.
a. Bench Press
b. Deadlift
c. Squat
· Cardio burns fat: Burn those ugly extra fat by doing short, intense cardio exercises!
· Employ warm up and cool-down exercises.
I hope that these tips and facts on muscle training have been helpful!
Always remember, being FAT is healthy and being FAT is sexy! JJJ
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