Men's workout: 5 tips to getting fit

Photo credit: iStock

Ever been described as a walking stick or chubby? Don’t you wish you had that chiselled muscled look that would make a lot of girls swoon over you?

Why keep on dreaming when you can actually have what you wish for?

All you need to do is to run to the nearest gym, and start working out those biceps and pectorals. Follow the lineup of tips we have below, and you’ll soon have a v-shape body that will not only be the envy of the alpha men out there but also guarantee to draw lots of female attention.

1.    Know your build. This is your starting point for having those bulked, chiselled arms and chest. How much weight you should lift, how much and how often you should eat – these should all be taken into account so you can plan for a healthy and effective workout routine. 

To help you get started, it’s better to enlist the services of a professional fitness trainer and a nutritionist in Singapore.

2.    Set schedule for each body part you want to build up. Developing or growing the muscles is mainly a two-way process.

It’s about training and recovery. Doing a whole body workout in just about every session is not ideal – you may be developing all your muscles at the same time, but your progress will be slow because the recovery process spreads in the whole body. 

So if you’d like to concentrate on your chest and biceps and enlarge these areas faster, devote certain days for chest and arm workouts alone. The ideal for each is twice per week within 2-3 months. To maximize your sessions at the gym, do lower body workouts during those days that your upper body muscles are recovering.

Lifting free weights is the best way to develop upper body muscles. Photo credit: video4net via Flickr (Creative Commons)

3.    Gym Routines. After setting the schedule, then it’s time to know the workout routines you should do. For chest, do at least three sets of pushing exercises like push ups and the very popular bench press where you can lie down in either a flat, inclined or declined bench and lift the barbells up and down at chest level.

Squeezing exercises like dips and suspended flys are also recommended to bulk up your the pectoralis muscle.

Meanwhile, for the biceps, you can do several types of dumbbell curls like standing dumbbell curl, one-arm, incline and hammer curls. Pull ups and pull downs are also known to be good exercises that build shirt-stretching biceps.

 4.    Get enough rest. As mentioned, muscle growth happens during the resting period after training so make sure you get enough of this. This is the best way to avoid overtraining as well.

 5.    Keep a healthy diet. If you work hard in the gym, it’s only right and proper that you maintain a balanced diet.

Make sure that you take in the right nutrients. Load up on the nutrients needed by the body such as carbohydrates, fats and protein. Protein is important for the repair of worn out cells in the body, especially after a heavy workout session. Foods like meat, dairy products and fish will also give you a bomb of protein diet. 

Get in shape! Visit Business Directory's listing of gyms in Singapore where you can browse our listings of gyms all across the island. Pro tip: sign up with a gym that is near your home and office. If you are having problems getting started, enlist the help of a personal trainor who can develop a workout program for you.