In this article we have compiled some information in order to show you how to get the perfect male body. It guides you how to build muscle sustainably, lose fat, get in shape and improve your health. It is not a scientific instruction, but it should show you some important ideas on how you can change your body and health permanently.
The perfect body
A so-called perfect body not only refers to the appearance, but also to health and physical fitness. For a perfect body you need: 1. Muscle building training: Increasing your muscle mass will significantly improve your appearance, your workout performance, your attractiveness, and your self-esteem.
- Body fat loss: Loss of body fat will help define your muscles and make you look fitter.
- Get in shape: Improving your stamina gives you more energy in the long run, increases your athletic performance and reduces the risk of illnesses such as diabetes.
- Improvement of health: By reducing bad habits like smoking, alcohol, poor nutrition or lack of training, you will sleep better and feel better.
How to train your muscles
Building muscle is much easier than often said. Here we have listed the basics that will help you to train a sustained and well tuned brawn. The following points are less fixed rules but more recommendations that are effective for most men.
- Discipline: Try not to miss any training.
- Patience: Goals often take years to reach. If you understand that, you will train better and more concentrated. All good things take time.
- Force: You cannot become physically stronger unless you improve your muscles. But you do not necessarily complete sets with more repetitions or always increase your maximum performance. It’s enough if you always get a bit stronger than you already are.
- Basics: They are the foundation for any exercise program. Include two or three of them in your daily exercise program.
Bring a system into your training program. Vary your exercises with machines, cables and body movements. Maximize your sets. Try to do each set with many repetitions as possible and stop every set if you think you can no longer practice the exercise correctly. This approach will improve your workout greatly. Use appropriate repetitions for your exercises. For most movements, the 6 to 12 repetition zone is suitable for the individual exercises. Exercises on a machine or leg exercises can also be exercised with 15 to 20 repetitions per set.
Train 9 to 15 sets a week for the big muscles like shoulders, chest or back. 6 to 9 sets per week are sufficient for smaller muscles such as biceps, triceps or abdominal muscles. Train for 3 to 4 days a week. Some athletes believe that more training days can give you a better result. But they forget that a muscle also needs a certain regeneration time to grow. Limit your workouts to 60-75 minutes and set a personal maximum of 20-25 sets per training day.
Diet for muscle growth
Eat healthy! A solid training also consists of a good diet.
- Consume a lot of protein: Men need at least 150 grams of protein per day for intense strength training. 180 to 220 grams per day is a good basis for a professional athlete.
- Watch your calorie supply: During the first year of intense strength training you should try to gain about 0.75 to 1 kilogram per month in weight. In the second year, a weight gain of 0.5 grams per month is fine.
- Healthy fats: They can promote your state of health. Make sure your daily intake of healthy fats is up to 20 percent of your daily calorie intake.
- Carbohydrates as energy supplier: Now that you know how much fat, protein and calories you should consume each day, you can ingest the remaining calories of the day as carbohydrates.
- Diversify your food: Never try to eat monotonously. Adapt fruits, vegetables or proteins intake to the seasonal cuisine.
- Supplements: Dietary supplements such as whey protein, fish oil or multivitamin capsules can be a valuable supplement for muscle growth and regeneration, especially for increased athletic training performance.
How to improve your health
If you want to improve your health, you must definitely try to get your bad habits (alcohol, smoking) under control. Last we have compiled a list of the side effects of “bad habits”.
- Poor sleep: Disrupts and blocks your concentration, mood, judgment, sex drive, memory and perception. A restless sleep can significantly increase the risk of many illnesses as well as causing injury to the training process.
- Smoke: Reduces your lung capacity, promotes lung cancer, reduces physical stamina and increases the risk of cardiovascular diseases.
- Alcohol: Can cause anemia, cirrhosis, cardiovascular disease, depression, high blood pressure among other diseases.
- Junk food: Can significantly reduce your energy level, increase blood pressure or even cause diabetes.
- Inactivity: Increases the risk of a stroke and can lead to a heart attack.
- Uncontrolled outbursts of anger: May cause digestive problems, headache, insomnia, anxiety, high blood pressure and heart attack or stroke.
- Depression: Untreated depression can lead to increased cancer risk, diabetes, osteoporosis and heart disease.
Now that we have given you some guidelines, go out and start exercising, improve your diet and feel better in a great male body!