Let's say you are satisfied with your job, your leisure-time activities, your friends and your life in general. If someone offered you a quick and easy way of knowing how to manipulate a few of your lifestyle choices to become healthier, stronger and more attractive, would you be interested?
Not to be misunderstood – looking shredded and huge is not the goal here – that takes years of hard work, learning and often – steroids. We're talking about the beach body, healthy look. Everyone can do it, if you follow these few steps.
Training – weight train or do body workout 3-4 times a week. Hit every muscle group twice per week. Do cardio once a week or just play any sports that makes you sweat and breath faster. You will start to see results and after some time, you'll need to up the game with a bit more intensity (heavier weights or exercises). ¸
Without complicating things – do 10-15 repetitions in 6 sets per muscle group per training. Bodyweight training has different exercises which engage more muscle groups at once (Do different exercises at least 4 sets each per training). This requires 5-6 hours of training a week – the same amount you probably spend on youtube or facebook.
Let's make nutrition as easy as possible. You eat roughly 3-4 times a day, depending on snacks. You track your weight every 2 or 3 days, making sure you don't gain or lose too much at once (Caution! Water is a big part of your weight). If you want to shred down, lose 1.1 pound a week (0.5kg), if you want to gain muscle, gain 1.1 pound a week (0.5kg). Alternate these periods every 3 months.
You can also just maintain your weight and succeed at this also. Make sure to eat > 0.7 grams of protein per pound of bodyweight (1.5 per kg). Some of the best protein rich foods are: Seitan, lean fish and poultry, soy, seeds and nuts, beans and lentils, eggs and some cheese.
Make your diet as diverse as possible and make sure to eat at least 3 different fruits and 4 different vegetables a day (highlighting dark leafy vegetables)
Drink 1L of water for every 55 pounds (25kg) of weight and sleep 7-9 hours a day. Sit upright and avoid rounded posture.
This is maybe a distant goal for some of you, but with these simple tips, you should get to this point in a few years of obiding these few undemanding steps.
Thank you for reading and feel free to leave comments.