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7 Tips for Building the Perfect Physique

7 Tips for Building the Perfect Physique

Building the perfect physique requires hard work, dedication and consistency. Therefore, believing in the silver bullet that will change your body overnight is futile. The good news is that there are some training guidelines you can follow to speed up your fitness gains.

Whether you are looking to shed weight, add muscle mass, or both, here are the training guidelines you need to follow for maximum results.

Wake Up

A solid warm-up is the backbone of any workout. A proper warm-up gets your blood flowing and raises your body temperature, and lets you lift more weight later on. To skip the warm-up is to flirt with disaster, as the risks of premature fatigue and injury are high when your body is still cold. Therefore, make sure to start your workouts off with a solid warm-up.

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To warm up properly, start with light cardio for 5 minutes—think jogging, biking, or running in place—then follow it with another 5 minutes of basic bodyweight movements to get your body firing on all cylinders.

Lift Big

When it comes to the right lifting strategies, big compound movements should make up the staple of your program. Moves such as the deadlift, the squat and the bench press lead to surges in growth and testosterone hormone levels, leading to accelerated muscle growth and greater fitness gains.

Not only that, compound movements recruit huge amounts of muscle fibers, leading to greater energy expenditure and fat loss results.

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Good Form

One of the main root causes of injury is bad form. Whether it’s fidgeting, an arched back, or the rest of the bad signs, bad training form can spell disaster for your training resolution. Therefore, make sure to ingrain good form patterns in your training.

Get technical before you start getting big. Ask around for feedback and be open to it. Of course, hiring a personal trainer is the best option to help you develop and keep good form.

Free Your Muscles

According to a study published in the Journal of Strength and Conditioning Research, exercising with free weights instead of fixed machines leads to greater muscle activation, and thereby greater muscle growth. Free weights are also easier to use, convenient, and can help you develop good form patterns, which can help you prevent injury and blast through performance plateaus.

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Therefore, instead of spending time waiting for the smith machine, embrace free weights and do your workouts without much hassle.

Time Under Tension

Muscle growth is dependent, mostly, on the amount of time a muscle performs an exercise. That’s what is known as time under tension, or TUT for short. According to many studies, the ideal time under tension for maximum muscle growth is anywhere between 40 and 60 seconds.

Do too little and you won’t create much tension. Do too much and you risk over-training your muscles. Therefore, make sure to time your sets within that range for maximum growth.

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Sprint A Lot

Long runs have their benefits. They help you develop endurance and burn fat. But they’re boring and can take a toll on your time and muscle mass. Fortunately, interval running can help you achieve those benefits without much of the hassle.

A form of high intensity interval training, this type of running can help you shed weight, boost metabolism, develop killer lower body strength and speed, and will help you get into the best shape of your life. Here is how to proceed with your interval running workouts:

  • Start with a proper warm-up. Run slowly for 5 minutes and breathe deeply.
  • Go for your first sprint at 80 percent of your max for 45 seconds. Jog slowly for another 45 seconds to recover.
  • Repeat the on/off intensity cycle 7 to 10 times.
  • End the workout with a cool down. Jog slowly for 5 minutes and stretch afterwards.

Be Open to Change

Sticking to the same training routine is a recipe for boredom and performance plateaus. If you are looking to achieve progress with your training program, constant change is key. To do that, you need to keep challenging your body by constantly getting out of your comfort zone.

Therefore, make sure to progress with every workout you do. If you do 15 reps one session, increase the load and do 10 or 12 during your next session. On the following session, keep the load but go back to 15 reps, so you are changing only one variable each time.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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