How to Get a Muscle and Fitness Magazine Body

Before I made fitness a priority in my life, I would look at the muscle and fitness magazine covers and think, it would be great to look like that, but I just don’t have the time to count calories and spend all day in the gym.

The truth is, you don’t have to spend all your time counting calories and working out to get a muscle and fitness magazine look. By following a few simple diet rules and maximizing the time you spend in the gym, you’ll be on your way to a muscle and fitness magazine body in no time.

First a word of caution. Before you start any diet and exercise program always check with your physician.

Slow Down Your Diet

We’re going to use a variation of a slow carbohydrate diet as used by Dean Karnazes, a world class marathon runner. I found it on the blog of author Tim Ferris, where he used it to lose 20lbs of fat in 30 days. Don’t worry, there’s no calorie counting, just follow these rules:

  1. Drink lots of water, tea, or your favorite diet soda.
  2. Eat lots of protein like egg whites, chicken and lean red meats.
  3. Avoid white carbohydrates. Don’t eat bread, rice, cereal, potatoes, pasta or fried food. Remember if it’s white don’t eat it..
  4. Eat lots of legumes and fresh vegetables. Remember vegetables are not calorie dense, so make sure you’re eating legumes to keep your energy levels up.
  5. Break your meals into 4-6 smaller meals throughout the day.
  6. Have one day where you eat whatever you want.

As for meal planning you want to keep it simple. Find a few meals you like and eat those over and over again. I know it doesn’t sound exciting but it will keep you on track when your busy.

HIT The Gym And Gain Muscle And Lose Fat By Working Out Less

To pack on the muscle we’re going to apply the principles of HIT (High Intensity Training). Arthur Jones, creator of nautilus gym equipment proved the value of HIT training with his Colorado experiment. In that test, Casey Viator gained 63.21 pounds of muscle in 28 days. I’m not saying you’re going to get those results, but I’m guessing you’d be happy with even a fraction of that kind of gain. Do the following workout:

  1. leg curl
  2. leg extension
  3. leg press
  4. lateral raise
  5. pullover
  6. bench press
  7. biceps curl
  8. triceps extension
  9. trunk curl

Workout Rules

  1. Do one set of each of the above exercises, but do that set to complete muscle failure.
  2. Rest 2-3 minutes between sets
  3. Work out 3 times a week, but on one of the workout days don’t go all the way to muscle failure. For example work out Monday, Wednesday, and Friday. On Wednesday you would stop short of muscle failure on each set.
  4. Drink a protein shake 45 minutes before you work out and one 45 minutes after you workout.
  5. Get a lot of sleep (that’s when your muscles really grow).

Personal Training Fitness

All adults need to keep fit, but personal training fitness differs for adults in various age groups. Senior fitness training is very different when compared to the type of fitness a young adult would normally engage in for strength training. There may be extenuating circumstances for the senior to consider including one’s overall physical health. The senior also needs to give due consideration to preexisting conditions like that of hypertension if he or she is going to engage in cardio respiratory/strength endurance, and/or flexibility exercises.

When people age, the physical body tends to weaken and in general, muscles will slowly lose their strength over a period of years. It is highly recommended that individuals interested in partaking of strength training regimens should begin such regimens when they are young: this allows the body to fully adjust to the regimens and to grow used to regular physical exertion. Nonetheless, it is still possible for a senior to start up a strength training program, provided they go about the process in the correct way. Once a strength training program is begun a senior can gain the benefit of increased range of mobility, better balance, and minimization of muscular issues.

Before beginning any strengthening program, it is highly recommended that the senior adult pay a visit to his or her selected physician. This is particularly true for the individual that is taking hypertension medication. While many exercises will aid in reducing high blood pressure issues, it is still vital for any senior adult to get a full physical before commencing on any kind of exercise regimen. The doctor will be able to discuss in detail what exercises can be engaged in and what exercises should be avoided.

Once the doctor has cleared a senior adult so that they can engage in a body strengthening exercise regimen, the senior must select the appropriate program. One will often find it that the most appropriate strengthening programs are those types of programs which are simplistic and easy to complete. Programs that incorporate basic stretching exercises, and the best programs for seniors usually do not demand the use of expensive or extraordinary equipment. Such exercise regimens do not necessarily need to be performed in a gym, but some seniors may feel more comfortable working with an exercise trainer who can help the senior and guide him or her through the program.

Senior adults can begin a strengthening fitness program by using light weights to start with and he or she can progress with heavier weights, if they feel they are physically capable of doing so. It is important not to become overzealous about an exercise program and that the senior consider taking the program slowly. It’s very easy to over exert oneself and it is important to avoid bodily strain. Light weights can be purchased at a variety of stores for very little cost: these weights can be used to strengthen our muscles, triceps, biceps, and to stretch the muscles so that they become more flexible and easier to use. What’s absolutely fantastic about the latter exercises is that the senior doesn’t have to be in a standing position to use arm weights: light weights can be used while the seniors comfortably seated in a chair so there is no risk of falling or over exerting one’s back or legs. Finally, strength exercises for the legs are equally important and before such exercises are conducted, appropriate stretching should be performed to ensure flexibility during exercise.

Muscle Training

Athletes take their chosen sport very seriously and excelling in sports is a main priority for them. Doing some breathing techniques helps athletes relax and help them focus their mind on the sport. Athletes who adopt a regime of breathing training and inspiratory muscle training will be prone to less stress, injury and overall will improve their confidence in the competitions that they participate in. Even if they suffer a loss in the competition they will find it easier to deal with. Additionally adopting some breathing techniques will help to control the athletes’ heart rate and blood pressure as well as increase their staying power.

Steps for helping you breathe properly
Following a few simple steps can help you improve your breathing as well as improve your respiratory muscles. Adopting inspiratory muscle training techniques can improve your overall health and fitness.

Step 1
Start by taking slow, deep breaths. This will help you to reduce your heart rate as well as calm down your emotions and relax you. If you are in the middle of training and you find yourself succumbing to pressure or feel stressed out then stop and take a break from your training and do some breathing.

Step 2
To begin with try and find a quiet place away from where you are training. Make sure you are sat down comfortably in an upright posture as well as keeping your head still. While counting to six breathe in through your nose. Hold your breath for eight seconds and then exhale slowly while counting to six. As you become more familiar with the technique add additional seconds to each breath as you breath in and out helping you to feel more relaxed. Controlling your breathing with deep breathing exercise will help you feel less stressed and much calmer as well as your muscles feeling relaxed as opposed to being tense.

Step 3
To aid your breathing techniques and training a great way to create resistance for breathing is by using a hand held device, this also builds stamina and endurance. Inspiratory muscle training or IMT is a form of exercise that trains your body to use less oxygen whilst exercising which in turn will leave more oxygen available for longer periods of time. For athletes that participate in high performance and endurance sports including swimming and cycling, IMT is extremely beneficial.

Step 4
Athletes undergo extreme rigorous training programs which is why it is important to practice low breathing techniques. This particular exercise is beneficial during training warm up routines. Take a few minutes and concentrate on breathing and watch your diaphragm extend. By breathing slowly in and out through your nose you are actually reducing the amount of impure air intake into your lungs.

Inspiratory Muscle Training

Patients who suffer from COPD benefit greatly from inspiratory muscle training. This particular method of inspiratory muscle training is extremely good for this patient group because their inspiratory muscles are weaker than normal. The primary cause of COPD arises from smoking, air pollution, asthma, respiratory infections and secondary smoke.

For people who live with chronic obstructive pulmonary disease (COPD) including asthma, bronchitis or any other breathing problem it is important they know how to strengthen their breathing muscles in order to breathe properly and with ease. A good way of overcoming breathing difficulties is in the form of breathing exercises to help these muscles. This is particularly important if you are a runner, tennis performer or cyclist as these all require high volumes of stamina.

Importance of Exercise for COPD sufferers

An important part of pulmonary rehabilitation is exercise. Inspiratory muscle training exercises improve the overall strength of the respiratory muscles. When exercising the muscles train and learn to utilise oxygen much more efficiently resulting in the breathing muscles not having to work so hard. Regular exercise is not only good for physical health but it also boosts your mental health, helps you maintain a healthy weight and improves blood circulation round your body – all positive influences on your breathing.

Be disciplined and begin an exercise regime

Athletes, tennis performers, cyclists and anyone else who suffers from COPD should religiously practice two different types of exercise. The first exercise should be aerobic exercise and this should be a regular routine as aerobic exercise is great for strength and conditioning. The second form of exercise that should be in your regime is equally as important and are exercises that help you to control and correctly manage your breathing. For anyone that suffers from COPD, it is imperative medical advice is sought before undertaking any kind of fitness regime. By taking medical advice you will be well informed as to which exercises you can and can’t undertake.

Which exercises should I do to control my breathing

To improve breathing airflow and decrease shortness of breath, breathing through pursed lips and applying diaphragmatic techniques is most effective. When you find it difficult to breathe, these techniques should be used. Pursed lips exercises are done by breathing in through your nose then pursing your lips as though you are going to whistle then slowly exhaling breath through your mouth. This technique will probably take 3-4 times longer to exhale than it takes to inhale.

Another effective exercise that can help with your breathing difficulties requires a little more patience. Lay down and place one hand across your abdomen and the other hand on your chest, slowly inhale through your nose while at the same time concentrating on keeping your stomach moving and keeping your chest still. When you have reached this point, slowly exhale through pursed lips, allowing your stomach to fall inward while continuing to keep your upper chest as still as you can.