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Atualizado: 28 de set. de 2022

Muscularity is usually associated with good health, as being in shape would define healthiness. It isn’t always the case, but working out at a gym and getting fit is recommended for coping with stress, as well as packing on muscle for strength plus confidence, and longevity.

What we eat plays an important part of our body transformation to a leaner healthier life. Though holding too much Body Mass Index – BMI indicates how much dead weight is being carried around it doesn’t necessarily cause health problems. According to experts having normal BMI would be between 18.5 and 24.9. Certainly, fitness gurus say those who are below this threshold show signs pushed toward an ideal. However, in my opinion having slightly more doesn’t prove anything, as individuals who lead an active balanced lifestyle, exercise regularly, and eat healthily could live equally as well, if not better.

Too much emphasis is contributed to looking good because it is connected to looking and feeling good. Though true to a certain degree it doesn’t guarantee a longer lifespan although common sense reflects that caring for our wellbeing by making good judgment calls about what and when to eat, what physical activity we stride to perform, when and how we sleep, our emotional state, the life cycles enacted upon, as well as a whole load of other contributing factors. It stands to reason then why no one holds a magic formula, as there are too many variables to consider and as science cannot be certain as to why some people live longer than others.

It would be impressive to do a 200kg bench press. However, believing you could go to the gym and lift it is completely different to actually doing it. You might be able to lift 50 or 60kg, and more, or even over a hundred kilograms, but to raise a 200kg barbell takes pure strength; an overly heavy weight is pure hopium. And anyway, only the world’s strongest men who weigh 300lbs up are able to achieve such strength. Most people like you and me struggle to lift up to 100kg.

Eating the right balance between protein carbohydrate and fats is essential to create muscle growth called hypertrophy. Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy. Additionally, plenty of supplements of vitamins and trace minerals are essential.

To get the best results in the gym aim for connecting with each specific muscle you are training. On your first set, say for biceps do hammer curls that increase the thickness of the bicep head. Start with a light to medium weight you should be able to do 20 reps, and then go to failure. The reason for this is to work the muscle to fatigue. A burning sensation after twenty reps will prevail. Keep going by squeezing out some extra reps until you cannot do anymore. Yes, you will feel exhausted and sweaty, but that is what is needed to grow.

Do four sets. The first lighter until failure to pump up the muscle fibers. The second slightly heavier for 18 reps and extras to failure, the third 15 reps and extras to failure, and then finish off with a heavier weight dumbbell for twelve and extras to failure. Afterwards you’ll be knackered. Great, you’ve done yourself a favor. The following day you’ll be in pain, but that is a good thing because you’ll know you have achieved the goal by connecting in a way that will increase hypertrophy which will increase muscle mass and definition with the right diet.

No pain, no gain! To get results you are required to push yourself to the next level. As an added bonus in getting stronger and healthier use the following free app’s diet plan and calorie advisor to supercharge your results.

Take care!

Prof. Carl Boniface

Vocabulary builder:

Leaner (adj) = thinner, slenderer, slimmer, wirier, trimmer, bonier

Threshold (n) = verge, brink, edge, dawn, beginning, onset, (ant) end

Stride (v) = step, walk, pace, advance, progress, march

Hopium (n) (informal, derogatory) Irrational or unwarranted optimism. Hopium derives from copium which broken down means cop from cope which means to effectively deal with something difficult. The second word is “opium,” an addictive drug.

Hopefulness (adj) = confidence, hope, optimism, expectation, anticipation

Knackered (adj) = exhausted, tired, fatigued, (ant) invigorated

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