Let’s be honest: we go to the gym to feel great, live longer, compete with our friends, relieve stress, and, of course, have a great time swinging enormous slabs of steel. It also doesn’t hurt that working out makes us look great. Which means that if you’re a man looking to improve his sex appeal, you’re undoubtedly well aware of all the sought (though superficial) physical characteristics that make up a “ideal male physique”—achievements that even dedicated gym rats struggle to achieve.
When Athenian sculptors developed accurate, lifelike portrayals of the human body in ancient Greece, the ideal of a faultless physique was born. They defined and separated muscular men using chisels, hammers, and punches. The subject was followed up by Italian Renaissance artists centuries later, with marble monuments such as Michelangelo’s David praising the human form in Florence.
Bodybuilders today, both men and women, compete to duplicate what the ancient Greeks cast in marble in flesh. To resemble a Demi-god like Hercules, you can now exercise your body in a variety of methods, including calisthenics, weightlifting, and bodybuilding.
Here’s a quick plan to help you achieve your ideal body, get healthy for life, and get jealous or admiring looks as you go down the street.
A Good Diet Strategy
If you want to lose weight completely, you should aim to consume eight to 12 calories per pound of body weight per training day, depending on how active you are and how much fat you need to lose. (And don’t forget to be honest with yourself.)
You can eat 12 to 15 calories per pound of body weight if you’re currently fairly thin and only want to improve muscular definition. (Though it’s wise to start small and see how things go.) So, if you’re a 200-pound man seeking to lose weight, a 2,000-calorie-per-day diet will suffice.
So, let’s begin with days of strength training.
Of course, you’ll need a lot of lean protein to get started. Anything that swims, runs, or flies qualifies. Steak, chicken, fish, turkey, and ground beef are examples. Protein powder and eggs are other terrific options. Yes, different foods have varying nutritional qualities, but if you eat a range of meats, you’ll be close to the target, which is what we want.
Then there are carbs, which include yams, sweet potatoes, white rice, white potatoes, and fruit. Carbohydrates should account for 35-45 percent of your daily calories, or 4 calories per gram.
Vegetables and healthy fats like almonds, nut butters, olive oil, and avocado can make up the rest of your daily calories. (Calculate fats at 9 calories per gram.) That works out to about 35g of fat
Power Up With Supplements
It’s impossible to improve your body alone by lifting weights and eating a nutritious diet. Supplements are required as well. They provide you with more nutrients than you can obtain from your meals. Supplements aid in speedier recovery after workouts, increased energy levels, muscular growth, and fat loss.
The first thing you should do is choose the greatest protein powder for your body. To get the ideal one for your fitness objectives, look into the various sources, flavors, and extra nutrients.
Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are some more bodybuilding supplements to consider.
Change your life by changing your body.
Even if you don’t want to bend iron bars or snap chains in front of spellbound crowds in gyms, or become a professional athlete or fitness model, building your physique can improve your life.
Through discipline, confidence, strength, and endurance, a fitness lifestyle will enable you to achieve achievement. In a year, it might completely transform your life. Many people have been re-energized enough to start enterprises, start new occupations, discover love, or achieve other goals after regaining their health and strength.
Having a Big Chest
Nobody likes a chicken chest. A broad, sculpted chest is one of the oldest and most time-honored means of projecting an image of strength and power. The bench press, however, is not the best approach to strengthen pecs.
The bench strengthens the chest, but it also works a number of other muscles, including the deltoids and triceps. You’ll have a “chest you can balance a drink on” in no time if you add these extra exercises to your once-week pec routine.
The decline dumbbell press is an underappreciated exercise. It activates more pec fibers that are accessible than any other workout. Because the range of motion is so limited, your delts and triceps don’t have to do a lot of effort.
You may also use larger weights because of the angle, which means more exertion and a bigger chest. (With a weight that permits 10 to 12 reps on the first set, complete five sets, pushing each one until one rep is left.)
Finally, dips are similar to squats for the upper body in that they help build pec mass. When done correctly, they totally engage the muscles while also hitting the stabilizing lats and abs hard. (Do as many dips as you can in as few sets as possible.)
Suspension trainer flyes, which use full-body stress, are a great way to truly accelerate growth. Plus, it’s done at an angle you don’t usually employ while doing presses, creating a completely new stimulus that makes your nervous system and muscles work in a different way, boosting growth.
To do so, make sure you’re in a sturdy plank position throughout the duration of each flye. Perform 40 reps in as few sets as possible with a 45-degree body angle.