Below we have compiled an informative report to show you how to get the perfect body. This men's guide shows you how to build muscle sustainably, lose body fat, get in shape and improve your health. The guide contains no scientific guides and study reports, but just wants to show you some important starting points on how you can change something permanently on your body.
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. 2. Body fat loss. Loss of body fat will help define your muscles and make you look fitter. 3. 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. 4. Improvement of health. By reducing bad habits like smoking, alcohol, poor nutrition or lack of training, you will sleep better and feel better physically as well.
How to train your muscles
muscle building is much easier than it is sometimes portrayed. Below we have listed the basics that will help you to train a sustained and well toned muscle mass. The following points are not fixed rules but only recommendations that are effective in most men.
- Discipline. Be disciplined and 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 can not become physically stronger unless you improve your muscles. But you do not necessarily complete sentences with more repetitions or always increase your maximum performance. It's enough if you always get a bit stronger than you already are.
- Basics. Basics are the basics in any exercise program. Include two to three basics in your daily exercise program.
Bring a system into your training program. Vary your exercises with machines, cables and body movements. Maximize your sentences. Try to do each sentence with as many repetitions as possible and stop every sentence if you think you can no longer practice the exercise correctly. This approach will greatly improve your workout. Use appropriate repetitions for your exercises. For most movements, the 6 to 12 repetition zone is suitable for the individual exercises. Exercises on the machine or leg exercises can also be exercised with 15 to 20 repetitions per set. Balance Body Part Training. Train 9 to 15 sets a week for the big muscles like shoulder, chest or lat. 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 the workouts to 60-75 minutes daily and set a personal maximum of 20-25 sets per day. Eat healthy. A solid training also consists of a good diet.
Diet for muscle growth
- Eats 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 the professional strength athlete.
- Watch your calorie intake. 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.
- Healthy fats. Healthy fats also promote your health. Make sure your daily intake of healthy fats is up to 20 percent of your daily calorie intake.
- Carbohydrates as an energy supplier. Now that you know how much fat, protein and calories you should take each day, you can post the remaining calories of the day as carbohydrates.
- Vary your food. Never try to eat monotonously, but adapt your fruit, vegetable or protein 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 with 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. Below we have compiled a list of the side effects of the individual "bad habits".
- Bad sleep. Disrupts and blocks the 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 lung capacity, promotes lung cancer, reduces physical stamina and increases the risk of cardiovascular disease.
- Alcohol. May cause anemia, cirrhosis, cardiovascular disease, depression, high blood pressure and other diseases.
- Junk food. Junk food can significantly reduce energy levels, increase blood pressure or even cause diabetes.
- Inactivity. Increases the risk of stroke and can lead to a heart attack.
- Uncontrolled outbursts of anger, May cause digestive problems, headache, insomnia, anxiety, high blood pressure, heart attack or stroke.
- Depression. Untreated depression can lead to increased cancer risk, diabetes, osteoporosis and heart disease.