Want to build a great physique? Here are 10 steps to help you obtain a fit and healthy body:
- Know Your “Why”
This is the first, and most important step to building a great physique. You MUST know why you are trying to build a great physique. Why you need to know this? It’s because when times get tough and you hit a platue knowing the reason why you are doing this will give you the boost to push through that stumbling block. For me is seeing myself in an overweight and unhealthy state also having the susceptibility for type II Diabetes. Finding your “why” is the critical and key first step to the physique of your dreams.
- Know your daily caloric needs & Don’t exceed them
Even if you are continuously working out as long as you are exceeding your caloric intake, then you’ll eventually store that excess calorie as fat instead of building up muscles. Use freedieting.com to find the right amount/range of calories you should be consuming in order to lose weight, gain muscle or maintain your weight. The optimal way to build a great physique is to consume the right amount of calories for your body type, while incorporating cardio workouts and weight lifting into your approach. Even if you miss a workout session or two, if your nutrition plan is solid, you will not gain fat, but rather just maintain your weight and current level of muscularity. You can also view this guide if you wanted to lose weight more efficiently before building up your body.
- Do Cardio workouts at least 3 times per week
Cardiovascular exercise, which can be running, walking, circuit training, basketball, weight lifting, etc.…is exercise which elevates you heart rate & burning of calories. Doing cardio 3-5 times per week will lead to weight (fat) loss, improved mental and physical health and strengthens your immune system, while weight lifting helps shape your muscles.
- Do some weight lifting 3-5 times per week
Weight lifting is the key to shaping you body. Once a person’s overall body fat is low, defined muscles will begin to show. Generally, doing 3-4 sets of 10 exercises for each major muscle (Pectorals, Biceps, Triceps, Abs, Back and Legs) is a great starting point to building a great physique. And most important of which is to ensure that you are progressing lifting heavier weight throughout the weeks, months and years, as your fitness progresses).
- Take Whey Protein after every work
Now proteins are formed of group of amino-acids which are used to build up muscles. Muscles uptake amino-acids and use them to repair the torn muscle fibers which occurs when you lift weight so that you can recover and lift weights with that particular body-part again. Whey protein (a dairy by-product) is a muscle building supplement, that when taken directly after a workout, has been shown to absorb quickly in the body , but whey is NOT a weight loss supplement.
- Use Supplements Wisely
Before you go out and buy each and every fat loss and muscle building supplement, take time to research exactly what you are purchasing, and the benefits (and possible side effects) of the supplement. While supplements can help you build a great physique quickly, you must be aware of what you are taking and the possible effects it will have on you, internally and externally, mentally and physically. A few good resources for what others have to say about supplements are http://supplementreviews.com and Muscular Strength .The daily supplements that I take are a multi-vitamin, fish oil, and Whey protein.
- Get Enough sleep
when you rest, you are giving your muscles time to grow and recover after all that tearing and stretching from weight lifting. Getting a restful 7-8 hours of sleep will give you the energy and strength to continue on working out and progressing.
- Track your progress
Write a journal to track your meals and workouts or track it all online using a free app like loseit.com. Use whatever method works for you, so that you can have information to look back on, track your progress and make changes as you progress.
- Stay Hydrated
The human body (and muscles for that matter), is comprised of about 70% water. Water helps to both deliver nutrients throughout the body and keep the body in a hemodynamic stability, also helps facilitate important functions (like bowel movements, flushing toxins and lubricating joints). Drink at least 3 Liters of water per day to build a great physique.
- Make a schedule to maintain a balance between your meals and workouts.
Try to schedule/write out your workouts a week in advance. Know what body parts you are going to work out, and the days/times you are going to work out. Schedule time for your cardio sessions too. Also, plan your meals. Check out these work out plans as an example If you plan at least 80% of your meals and workouts, then you will have a 80% chance of building a great physique. I like to workout 5x per week, eat 3-4 small meals and 2 snacks per day.