Building a strong, athletic physique is, quite literally, a universal desire. Watching the strong, toned body of your favourite sportspersons and actors can act as a motivation for you to try to achieve a better physique.
So, can regular people build incredible physiques? Yes. At first, it might seem like an unattainable goal, but anyone can improve their physique and health in general.
How can regular people build incredible physiques?
With a proper intensive workout schedule and making the right dietary choices, one can achieve the desired result.
So, today we are going to help regular people build incredible physiques. We are going to tell you the things you need to focus on to build your desired body. Let’s get started!
We have divided the article into 3 parts:
- Strength Training
- Modifying your Diet
- Lifestyle and Habits
1. Follow a proper workout routine
Once you have decided to improve your physique, the first thing you should do is start with a committed strength training program.
Your workout should target all the main muscle groups of the body. You should perform your workouts consistently, and take days off when required. If you want to build a proper physique, weight training should become part of your lifestyle.
2. Workout multiple times a week
At first, you should aim to lift weights around three days per week and two days of cardio.
Weight training is often tough on inexperienced muscles and joints. A period of time is necessary to prepare the body to regularly overcome resistance.
As you gain experience, your body becomes used to the strain. You can slowly include a different workout each week and push your limits.
3. Heavy lifting
Every query for how to build a good physique starts with this. Building the classic physique requires you to lift heavy weight multiple times.
It is hard to pinpoint a certain number of sets and reps you need to perform to achieve your goals.
The best way would be to pick your desired weight and follow a 3×10 structure (three sets of ten repetitions) of the given exercise. When you feel like you are improving, increase the weight or the repetitions. Continue this process.
4. Focus on bodyweight movements
Complete your weight training sessions with bodyweight movements like push-ups, pull-ups, crunches, burpees and unweighted squats and lunges.
They force you to stabilize and control the movement of your body, which implies they are effective at building muscle and translate well to athletic endeavors. Regular people can definitely build incredible physiques if they don’t ignore the basics.
Modifying your diet
1. Plenty of protein
Every tissue in your body contains cellular proteins. When your body undergoes a strain of exercises, these are weakened and depleted.
Restock lost proteins and supply your body with an adequate amount to get new muscular growth. Consume proteins like lean meat, eggs, dairy, nuts, etc.
Athletes building muscle mass require more proteins than an average person. The best rule is to consume at least half a gram of protein for every pound of your body weight per day.
2. Eat more vegetables and fruits
You had always heard this as a child, and it’s still good advice now.
Brightly coloured and leafy vegetables are full of antioxidants and other nutrients like iron, potassium, dietary fiber and vitamins. Products like broccoli, kale, spinach and sweet potatoes are perfect for building a healthy body.
Fruits are also an excellent source of essential vitamins and minerals, and they are high in fiber and water content. Oranges, apples, bananas, grapes, peaches, watermelon and berries are a few examples of those.
3. Fats & Carbohydrates
Carbs and fats are an important part of our diet as they provide immediate and lasting energy to the body.
Carbohydrates are essential for tiring activities, but can easily cause unwanted fat production if you overindulge yourself. Choosing the right carbs from “clean” sources like whole grains, fruits and vegetables are beneficial.
For fats, you should go with mono and polyunsaturated fats. They contain compounds that reverse oxidation damage and keep you looking and feeling healthy. Avocados, almonds, and olive oil contain these fats.
4. Foods to avoid
- Alcohol: Alcohol can negatively affect your ability to create muscle and lose fat, especially if you consume it in excess.
- Sugar: These offer many calories but few nutrients. Foods high in sugars include candy, cookies, doughnuts, ice creams, cake and sugar-sweetened beverages, like soda and sports drinks.
- Fast & processed foods: These may lead to inflammation, and when consumed in excess — disease. Examples include fried fish, french-fried potatoes, onion rings, chicken strips, cheese curds, and canned foods.
Whey protein supplements are a good solution for gaining weight but stay away from anabolic steroids. They might help you gain muscle for a temporary period, but misuse can lead to permanent health damages.
While supplements are convenient, they can’t replace fresh, whole foods on a day-to-day basis.
Lifestyle and habits
1. Rest days
When you perform a strength exercise, you are causing wear and tear on the muscles and joints that accumulate if not given adequate time to heal.
Resting gives those muscle fibers time to recover and thicken, making them more immune to strain and causing the muscle itself to grow bigger.
You should take at least two days off from weightlifting and other exercises in a week.
The human body does most of its repair work at a cellular level when you are sleeping.
This means whenever you sleep, small tears and strains are being fixed. The fats are metabolized for continual energy and new muscles are created.
Try to get 7 – 8 hours of sleep daily and turn off all visual electronics at least 1 hour before bed.
3. Minimize stress
Stress and anxiety can affect muscle growth.
Stress increases cortisol levels that break down molecules, and it can slow down protein synthesis. In short, you will find it harder to build an incredible physique.
Find ways to reduce stress. Practice positive thinking and do things that make you happy (but not the unhealthy ones).
The key points of how to build a great physique are proper training, a balanced protein-rich diet, and adequate rest. If you follow these simple steps, nobody can stop regular people build incredible physiqueslike Arnold Schwarzenegger.