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As odd as this may sound, exercise, building muscle, becoming toned are just as easy as becoming over weight. I know what you’re thinking; this guy is out of his mind! Let’s think about it for a second we all know that exercise will eventually sculpt your body the way you desire through a lot of work and a set routine. What a lot of us don’t know is getting fat is just as much work and training.
The difference is while you’re sculpting your body to be round it doesn’t actually feel as if you’re putting any effort in but each time you lift that fork to your mouth or drink a soda you are training your body. If you actually think about it in terms of the comparison, it’s just as easy to build a body builders body as it is to build an obese persons body. Your state of mind is the only thing holding you back. Today we are going to change your mind set, eliminate all those excuses and start you on a path to success.
Step1. Overcoming Obstacles
The first step we must cover is how to over come the obstacles. This is extremely important because this where the excuses come in. Before starting any exercise program you need to address all the reasons that would stop you from starting and continuing.
I’m too busy or don’t have enough time: This is probably the most common excuse people use. If you are truly ready to start an exercise program then you have to want it. I will say it again you HAVE TO WANT IT! This excuse is all about priorities, if you want it bad enough you will find the free time.
I don’t have access to fitness equipment: In most cases you don’t need fitness equipment to get in shape and tone your body. Sit ups, crunches, pushups, squats, walking, running are just a few options you can almost do anywhere or in the privacy of your own home; especially walking. Any of these options are better than sitting and thinking about doing the exercise but never actually accomplishing it.
I’m too overweight for exercise: If you are that overweight simple activities to start will be best. Walking is the key element to any exercise program. If you’re unable to start a more physical routine go out and walk as far as you can. Start tracking your distance and when the distance you have completed seems to be easier than before go a little further. Eventually when you start dropping the pounds and building your cardio you will be able to get into the more physical routines. A treadmill can also be used in this case.
Step2. Setting a plan
Now that we have the first step and excuses out of the way lets move into the second step. You need to set your exercise goals, its good to write it down or make your own personal exercise calendar. You’re going to need to set the when you will be able to exercise, Where you will be able to do it, and how much you plan to accomplish. Of course all this means nothing if you don’t stick with it…
Step3. Getting Started
Your aim when starting out should be trying to walk 20–30 minutes a day 5 days a week. You’re muscles and joints will feel weird for a while but this is normal, alls it means is that they haven’t been used in a long time and need time to get used to this new routine.
If you are unable to meet the 20–30 minute 5 days a week schedule then do what you can and set that target time as your goal. I assure you when you reach one of your goals or advance on your normal exercise routine you will feel really good about yourself and have a positive attitude. A positive attitude will keep you exercising and exercising will keep you losing weight and building your dream body.
Step4. Switching it Up
It’s amazing how quickly the human body can adapt to something. The best possible way to keep your exercise efforts functional is to add variety. I have listed below the best cardio basics that even the pro’s use.
I’m assuming your goal is to have big muscles and low body-fat. This plan will allow that to happen. Some people worry that their muscles will get too big. Trust me, it doesn’t happen unless you make it happen; you won’t wake up one day and find out you accidentally look like a Mr. Olympia. Women are typically afraid to lift weights for this very reason and they cheat themselves out of the most effective way of getting strong and lean. Another worry is the loss of flexibility. If anything, you’ll get more flexible because of the muscle tension that goes along with lifting and stretching. Muscle elasticity determines flexibility; it has nothing to do with tendons.
Getting Started
Everybody starts somewhere. The biggest, strongest guy at the gym may have started off as a 98-pound weakling. Hard work and consistent application of proper diet and exercise will get you results, so don’t sweat it. Do sweat it in the gym though! Having a plan and the will to make a change gives you a tremendous advantage, so you’ve made an awesome start just by reading this far.
You’ve got to make a commitment to change and get better. It’s more fun to go through life being fit, looking good, and full of energy, even if it takes some discipline and work to pull it off.
A solid exercise plan will include weightlifting to build muscle and cardiovascular exercise to build up lung capacity. When you ask something of your body, you’ll get it. You always have to listen to your body and trust your instincts. If your body is telling you that you’re injured or overworked, take notice and rest. This does not mean you should not exert yourself. A real workout leaves you feeling like you’ve been worked out. You’ll be breathing heavy, sweating, and your muscles will be pumped up. Going through the motions will not get you results.
Don’t go to the gym to check off ‘go to the gym’ on your to do list. Go there to work and push yourself. You should not be reading a magazine or concentrating on a TV show while you’re on the treadmill. You should be too busy concentrating on pushing yourself to keep going a little harder than you did the last time. The key word to use whenever you workout is INTENSITY.
Gaining muscle and improving your fitness is based on a very simple, time-tested principle. You have to push your body progressively harder, feed it good fuel, and rest. When you lift weights, the muscle breaks down a bit and the body rebuilds it to be a little bigger and stronger than it was before. It’s kind of one step backwards, two steps forward, except the steps are small (but they do add up over time).
That’s all there is to exercise. If you want it to keep getting bigger, you have to progressively increase the work demanded of it. That’s Why weightlifting is perfectly suited for growing your muscles. With weights, you can systematically increase the number of times you lift the weight and the amount of weight you lift.
It’s very important to note that the muscle can only get bigger and stronger if it’s given a chance to do so. You need to eat right to give it the building materials, and you need to rest to give it time to do the building. Never work the same muscle two days in a row. Seventy-two hours is a good time to recover from a workout. For example, if you do legs on Monday, don’t do them again until Thursday.
Weights not only great for building muscle, but they are very effective for losing fat. Fat cannot turn into muscle. When you lift weights you will lose fat and gain muscle. Growing and maintaining muscle will burn lots of calories, and the body will get some of those calories from the fat you have stored all over your body. By the way, calories are just a unit of energy, so when I say calories, think energy.
If two guys weigh the same, the guy with the muscles has his muscles burning calories for him around the clock, while the fat guy’s fat is doing nothing (though he’ll burn some calories lugging that baggage around). Some fat guys are strong because they are constantly carrying a heavy load, though typically they aren’t so strong relative to their bodyweight. It’s better to weight 150 and benchpress 175 than it is to weigh 300 and bench 250!
Use the mirror, not the scale to measure your progress. Gaining muscle and losing fat may cause your weight to increase! This is not a bad thing. Muscle weighs more than fat. It’s easy enough to tell if you’re gaining muscle and losing fat, so don’t overcomplicate it.
You cannot spot reduce fat. In other words, you cannot choose where you lose fat. Anyone who says otherwise is full of it. Your body will use fat up from wherever it pleases and there are some stubborn fat areas on the body. The fat comes off in the reverse order it goes on; the first place it goes on (e.g. the love handles, are the last place it comes off).
Doing ab exercises will develop your ab muscles and burn some fat. They will not concentrate the fat burning around your abs though. It’s better to spend time on other exercises. The real problem most people have is their abs are covered in fat, so the muscles can’t be seen. The only way to tackle this is through consistent healthy eating and exercise.
Fat is your body’s way of storing excess energy on your body for later use. The body is designed to keep the fat in case of emergency, i.e., a lack of food or intense exercise. The body does not want to give it up easily. To access the fat, the body needs to be in a calorie deficit, i.e., more energy out than in. The right way to take advantage of this is to burn slightly more than you take in and keep your body well fed. This will lead to gradual progress without muscle loss.
If you try to starve yourself, the body will think there’s a food shortage and will desperately try to hang on to its fat reserves. In fact, it will burn up your muscles and save your fat…the exact opposite of what you want! To keep you body happily burning fat, eat small, frequent meals. That way, the body is always confident that there’s more food around the corner, so there’s no need to hang on to fat.
Nutrition
Exercise is the number one tool for getting in shape. A healthy diet is number two. The reason for this is that if you are exercise and feeding your body junkfood, it can still make use of the nutrients and burn up excess energy. Junkfood won’t make your life easy though, because it has little nutritional value and lots of calories (because junkfood is typically high fat, which is high-calorie). It’s really hard to out exercise a terrible diet.
A good diet consists of natural, unprocessed foods. Apples, not apple pies. Carrots, not carrot cakes. Chicken breasts, not cold cuts. The more processed and packaged the food is, the worse it is for you. The closer it is to the way it was when taken from the farmer’s field, the better. The more good food you eat, the less junk you’ll crave.
Do not do calorie counting. Do read the ingredients. If you’re buying yogurt, the ingredients should read ‘milk’ and not ‘milk, sugar, corn starch, artificial flavors’. If you want to eat fruit yogurt, add fruit to plain yogurt. Don’t buy a premixed yogurt. You get the idea.
Avoid refined sugar and corn starch. Such foods will spike your insulin and cause fat storage. Read up on the glycemic index for more information.
While I’m passing along tips, avoid aspartame and any artificial sweeteners. Research it.
The portion size will vary depending on your energy needs. Typically use 2–4 handfuls of food. You should not eat to get full. Eat to feel like you’ve had something to eat. You’ll figure out what this means with practice. I can’t tell you exactly how much to eat. Your body is great at giving you feedback though. If you are getting too fat, eat less.
Too skinny…eat more. That may sound glib but that’s how it works. Small meals spread throughout the day will keep your energy levels up, your fat burning, and your muscle building. If you feel full or lethargic after a meal, you ate too much. The key is balance. You shouldn’t ever feel hungry or full.
As far as food composition goes, all food is made of the macronutrients named carbohydrates, fat, and protein. Without getting overly complicated, eat a balanced amount. You need all three macronutrients. This will also get you the vitamins, minerals, and fibre you need. Fibre is great for keeping your digestive processes moving along.
Breakfast: 1 orange (carbs) 1/3 cup of oats, 2/3 cup water, flax seed, honey, cocoa or cinnamon, splash of skim milk (carbs) 2 lean turkey sausages (protein) multi-vitamin
Snack: plain yogurt with a handful of berries and hazelnuts (carbs) handful of smoked salmon (protein and fat)
Lunch: 1 skinless boneless chicken breast (protein) 1/2 cup of quinoa (carbs) handful of carrots (carbs) 3 figs (carbs)
Workout shake (for energy): 1/2 can of pineapple juice 1/2 scoop of whey protein
Post-workout snack (the sooner the better): 1 tuna steak (protein) Apple (carbs and fibre) Spinach (vitamins) Carrots (vitamins and fibre) Handful of nuts (fat and fibre) Piece of whole wheat bread (carbs and fibre)
Supper: 1 steak (protein and fat) spinach, tomato, cucumbers, peppers (carbs, fibre, vitamins) 1 piece of bread (carbs)
If you are eating pretty healthy every day and exercising, it’s not going to make any difference if you snack once in a while. A good strategy is to setup a time once a week where you eat what you want without sweating it. It is a good psychological reward and helps to refuel your body. Have a beer, slice or two of pizza, and a chocolate bar.
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