I went to the doctor. I had a bad cough. I was coughing up a black substance that smelled like rancid butter. I went to the doctor because I was worried. She sounded alarmed and said that it was very possible that I had pneumonia. I said “good, maybe this will be the thing that kills me.” She said “no, it’s not that bad. I don’t think you have pneumonia, but it’s better safe than sorry. We’re going to give you a shot. The shot will make you cough and you’ll cough up even more black stuff. You’ll probably get a fever. It’s probably going to be an uncomfortable week or two.”
Start with a small step and build it up to a larger one. Start with something small in life and work your way up to something bigger. Start off with just one step in the right direction and then build upon that step. History has shown that we tend to look back on steps we took a few years ago and think we should have done something else. However, it’s easy to look back and try to spend more time on something that we know will be beneficial to our future.
In this post, I will be giving a step by step guide on how to install Antivir on your computer. This guide will cover everything you need to know to install Antivir. It will cover everything from how to download and install Antivir, the steps to follow when Antivir prompts you to update, and a step by step guide on how to open Antivir.. Read more about step-by-step guide template and let us know what you think.Let me ask you a question: What are you trying to accomplish by going to the gym and watching your diet? You want to be strong? Huge? Ripped? Healthy? All four? I have found (and this is my experience) that most people are not very clear about what they are trying to accomplish. They often exercise mindlessly and do whatever they feel like doing during the day. One day they may feel that strength is what they need, and then they dedicate all their training and diet to building strength. The next day they change their approach to exercise and diet because they have now decided that health is what they need. And you know what? This constant back and forth between different goals and different training and nutrition strategies is one of the main reasons why people never succeed in their fitness endeavors. They lack the consistency and focus to stick to what they really want. However, most men want it all; they want to be strong, muscular, pumped up and healthy. The problem is that they don’t know how to work effectively on all these goals at once, and they don’t end up achieving them all. But now it’s over! In this article, I’ll explain how you can achieve these four goals – becoming strong, toned, voluminous and healthy – quickly and simultaneously by focusing on one task – building a Greek god body!
What characterizes the physique of a Greek god?
The Greeks certainly understood what a strong and aesthetic physique looked like. Just look at the drawings and statues the Greeks made to represent their gods. alt=Greek God-Poseidon width=780 height=400 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970045_16_Step-By-Step-Guide.jpg />Status of Poseidon. His gods were presented with magnificent proportions, a strong and muscular physique characterized by a powerful V-shaped torso, sculpted shoulders, prominent square pecs, sturdy arms, a slender waist (with a V-neck that women love) and slim, slender legs. Hollywood has also done an excellent job of portraying the Greek ideal of the gods of the male body in various films. One movie I remember in particular is Troy, where Brad Pitt came in incredible shape as the demigod Achilles. alt=brad-pitt-achilles-physics width=780 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970045_830_Step-By-Step-Guide.jpg /> There are many reasons why the physique of a Greek god is the ultimate goal for men who not only want to look incredible, but also become strong, muscular, bloated and healthy. And those reasons are:
Reason #1 – Golden Section
As I wrote in What is considered the ideal male body, the ideal male body according to women (and most men) is as close as possible to what is called the golden ratio. And if you aspire to the physique of a Greek god, you can create that balance. The golden ratio is reached when a man’s shoulders are 1.6 times his height (while remaining slim). In fact, the ratio 1:1.618 is an ancient mathematical principle that underlies many laws of nature. Laws like the shape and proportions of the human body and even the growth patterns of plants. In fact, the golden ratio is one of the keys to the human perception of beauty and attractiveness. According to surveys and studies, it is the most attractive male physique: alt=The-golden-quota-attractive-men-physics width=746 height=460 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970046_155_Step-By-Step-Guide.jpg /> So when you work on the physique of the Greek god, you create an incredibly aesthetic golden ratio of 1:1.6.
Reason #2 – Increasing relative strength in key exercises creates aesthetic proportions
The best thing you can do to get a Greek God body is to develop your relative strength (your strength to weight ratio) on some key exercises! Forget 20 different exercises with lots of reps and try to pump yourself up. What is most effective for building aesthetic proportions is insane strength with your own body weight in a range of 4-10 reps in a number of key exercises. Strength training not only makes you look good, it also gives you pleasure and health benefits. Your main goal in building a Greek god body is to work on increasing your relative strength. We will explain in more detail how to do this later in this article.
Reason #3 – You just want to be thin, not muscular
The Greek body of the gods promotes strength, health and well-being, especially since you don’t have to become a bodybuilder by shredding 4-6% of your body fat. No, once you build enough muscle by getting stronger, the physique of a Greek god will appear at about 8-10% body fat. alt=shredded-vs-greek-god-physical1 width=780 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970046_576_Step-By-Step-Guide.jpg /> Being slim with a body fat percentage of around 4-6% is anything but stable, as this percentage is very close to the amount of body fat you need. Most people who reach this low level of body fat naturally suffer from insatiable hunger, low libido, stress, loss of energy and various disease symptoms. On the other hand, the Greek gods’ ideal of having about 8-10% body fat is a very sustainable level of body fat if achieved correctly. Men who are well trained and have lost about 10% of their body fat are among the healthiest on earth. We’ll see how to get to 8-10% body fat the right way, literally in a minute.
How to build the body of a Greek god: 3 steps
Now that we’ve seen all the benefits you can get from working on a Greek god body, let’s move on to how to do it.
Step 1 – Listen to learn the aesthetics of the Greek god
When it comes to building the body of a Greek god, proper training is definitely the most important aspect of your fitness plan. When that’s over, you go on a diet to get the physique of a true god. The main goal of your training is to improve relative strength in a few key exercises. I remember hearing about it a few years ago through Radu’s ShredSmart program. I never thought that just improving my relative strength would have such a big effect on my physique. But by going from 4 reps with 50 kg to 5 reps with 90 kg, and from 1-2 pull-ups with body weight to 5 reps with 30 kg on the belt, I improved my physique significantly: alt=Skinny fat to ripped width=822 height=462 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970047_107_Step-By-Step-Guide.jpg />You can see (or read) my transformation and how I did it here.
Relative Strength Training Objectives
So, to quickly and effectively build your relative strength to create a Greek god body, here’s what you need to do:
- Concentrate on a few key exercises
- Train in a range of 4 to 10 reps
- Focus on progressive overload
- Exercise 3 times a week
I talk more about these concepts in my article on minimalist training and why I think this is the best approach, at least for the first 4-5 years of training. Let’s look at them one by one:
1. Major exercises to develop aesthetic proportions and strength
Before we get to how you should train to increase your relative strength, let’s determine which exercises you should use. The exercises you choose will largely determine what your physique will ultimately look like. To effectively build an aesthetically pleasing body that is close to the golden ratio, you should focus on the following exercises in your training program:
Basic exercises for building the physique of a Greek god
Below are the basic practices for building a true body of God. In my opinion, these exercises are essential and you must have a very good reason if you want to change them. Inclined bench press The incline bench press is the best exercise to build square pecs. Unlike the traditional bench press (which is also a great exercise), the incline bench press better targets the upper chest muscles, where most people lack muscle mass even though they are very strong in the bench press. In addition, bench pressing also helps develop the anterior deltoid muscles (shoulders), which is very important for optimal aesthetics. alt=incline-bench-press-upper-pecs-and-front-delts width=780 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970047_330_Step-By-Step-Guide.jpg />The incline bench press primarily targets these muscles, both of which must be developed for optimal aesthetics. Pull-ups with weights or chin-ups Weighted pull-ups or pull-ups with a high bar are the best option if you want to build big, thick muscles that contribute to a V-shaped contraction. Moreover, these exercises put a heavy load on the biceps. Pull-ups and barbell pull-ups are better than rowing and pole vaulting for developing the back, because you’re not cheating on the movement and you can use the momentum to lift weights (your muscles have to do the work). Most importantly, pull-ups and chin-ups are closed-circuit exercises, meaning your arms are attached to the bar and your body is moving through space. Closed circuit training allows for more efficient use of the muscles, which contributes to better strength and muscle growth in the long run. alt=lats-pull-ups-and-chin-ups-greek-god-physique width=780 height=400 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970048_838_Step-By-Step-Guide.jpg />Lifts and pull-ups have helped me build that back. Side lifts Lateral lifts are very important to get a Greek god body. This is because your lateral deltoid muscles contribute significantly to the V-shaped taper. Increasing your lateral deltoid muscles will also help you achieve ideal shoulder development and size, giving you a powerful and masculine appearance. I prefer sideways lifting to high pressing. This is because the front thigh muscles in particular are engaged when bench-pressing, which are already under a VERY high load. But on the other hand, your lateral deltoids won’t be as taxed by the overhead press. In fact, the lateral deltoids only work effectively when you lift your arm to the side. Therefore, it is best to engage the anterior thigh muscles during the bench press and the lateral thigh muscles during the lateral deadlift. alt=side-delts-god-physique width=780 height=400 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970048_289_Step-By-Step-Guide.jpg />The lateral raise is the only exercise that effectively targets the lateral flexors. Deadlifts Sumo When it comes to building a Greek god body, I often don’t recommend squats, leg presses, etc. Why? Since most men develop their quadriceps (the front of their thighs) very quickly, they appear much larger than the rest of their body. This leads to a disproportionate appearance for those who aspire to the body of a Greek god. Besides, big thigh muscles are quite feminine in my eyes. Indeed, the physique of the Greek god is characterized by slender and athletic legs, not too long. So to build athletic legs, I recommend a sumo deadlift. This exercise will not only help you build a strong torso, but it will also make sure you have more meat on your traps. In fact, I’ve found that all types of deadlifts strengthen my trapezius muscle better than exercises like presses, face palms, etc. alt=traps-god-physique width=780 height=400 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970049_41_Step-By-Step-Guide.jpg />Summer deadlifts not only build strength in the legs, hips and back, but also put meat on the traps.
Auxiliary exercises to create the physique of a Greek god
The basic exercises listed above account for 70-80% of the results you will achieve. Below are some supporting exercises that you can incorporate into your training program to complete the last 20-30% of your development. Sloping swings Developing strong rear deltoids will keep your shoulders balanced and healthy. This will help you avoid injury during heavy bench pressing. Moreover, developing your rear deltoids will give you round 3D shoulders, which are a real sign of masculinity and dominance. alt=rear-delts-god-physique width=780 height=400 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970050_613_Step-By-Step-Guide.jpg />Flexion jumps are the best exercise to build a prominent pair of rear deltoids. Stretching with the rope The biceps develop quite well when you do pull-ups and chin-ups. But most people, including me, need extra training to develop their biceps. Indeed, the biceps are very resistant to fatigue. For optimal biceps growth, I recommend performing rope stretches or oblique stretches with dumbbells with lots of reps, short rest periods and promise to build up. The reason I recommend these exercises is that they force your biceps to work in isolation while being fully stretched under load, which is a great signal for growth. alt=rope stretch curls width=780 height=400 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970050_162_Step-By-Step-Guide.jpg />Here’s how to do rope twists. By extending your arm fully behind your back, your biceps are fully extended with each repetition. Well developed biceps are very important when it comes to achieving the physique of a Greek god. So make sure you include extra biceps work in your program. alt=biceps-greek-god-physical width=780 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970051_375_Step-By-Step-Guide.jpg /> Extension of the rope The last exercise on the list of exercises that will help you achieve a Greek god body is the triceps stretch rope. For most people, the triceps develop particularly well when they bench press heavily, such as B. Bench Pressing with an incline. But if you want to put the finishing touches on your triceps, I recommend training them with supportive exercises with lots of repetitions, short rest periods and a commitment to pumping them up. alt=triceps-great-physique width=780 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970051_758_Step-By-Step-Guide.jpg />
2. Train in the 4-10 rep range to gain weight quickly and effectively
To build a lot of strength, I recommend training in the range of 4-10 reps for core exercises and 10-15 reps for auxiliary exercises. I recommend that 70-80% of your workout consist of core exercises with 4-10 reps. The remaining 20-30% should then be performed with supported exercises of 10-15 reps each. This training pattern is optimal for rapid strength gains and muscle growth, especially during the first 2-4 years of intense training. Too many people make the mistake of focusing solely on strength training in hopes of getting bigger quickly, but that doesn’t work as well as focusing on getting stronger in a lower rep range.
Use reverse pyramid training or straight sets
When it comes to structuring sets during your workouts, I recommend either inverted pyramid workouts or straight sets. Training according to the inverted pyramid principle: If you are training with an inverted pyramid, start with the heaviest set and do fewer reps with heavier weights first. Then lower the weight and do more reps in the next sets. An exercise with inverted pyramid training could look like this:
- Set 1: 5 reps x 160 lbs
- Set 2: 7 reps x 145 lbs
- Set 3: 9 reps x 130 lbs
This method of training is very effective for building strength early in your workout, because you start with the heaviest set when you’re ready to lift heavy weights (after a productive warm-up, of course). You can learn more about the inverted pyramid training here. Even sentences: When doing straight sets, perform the same number of reps and weight in all sets. The exercise performed in straight sets can be as follows:
- Set 1: 5 reps x 150 lbs
- Set 2: 5 reps x 150 lbs
- Set 3: 5 reps x 150 lbs
As you can see, perform the same number of reps and the same weight in all sets. You’ll also notice that in this example, you can only perform 150 pounds in all sets, as opposed to a reverse pyramid workout where you perform 160 pounds for the same number of reps in the first set. The reason for this is that you need to start with less weight in the first few sets to perform the same number of reps in all sets.
What is better? Inverted pyramid or straight line?
I’ve found that reverse pyramid training is often more effective for most people in the beginning, especially those who respond well to strength training. But later, when the new guys get going and things slow down, I find that straight sets work better than inverted pyramid sets. This probably has to do with the fact that training from failure becomes more important for recovery as you progress. Another difference between the two is that reverse pyramid training is more focused on intensity (weight on the bar), while straight sets are more focused on volume (total number of workouts, i.e. sets x weight x reps). In practice, this means that people who respond very well to strength training usually do better with reverse pyramid training, because they adapt well to the intensity. People who don’t respond well to strength training respond better to straight sets because they adapt well to volume. If you’re just starting out, I recommend starting with the inverted pyramid workout as it will help you build strength and muscle faster. As you progress and learn how you respond to training, you can move on to direct sets to see how you progress with this approach. What about auxiliary exercises? I recommend only doing inverted pyramid workouts for basic lifting, as compound exercises are better suited for this type of workout. For supported lifts, I recommend doing straight sets from the beginning.
3. Focus on progressive overload
alt= width=746 height=415 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970052_98_Step-By-Step-Guide.jpg />A progressive overload in a nutshell! To develop relative strength and thus contribute to the aesthetic of the Greek god, progressive overload training is by far the most important thing you need to do. If there’s anything you want to take away from this article, it’s a concept. If you can lift 20, 30 or 40 pounds more in 6 months in various exercises, you will build more muscle, and if you manage to stay slim, you will improve your relative strength and look stunning as a result. So to increase your lifts by 20, 30 or 40 pounds in 6 months, you need a good strength progression system. So let’s see now:
progression of compound stroke Model:
After an intense and productive workout, your body will recover, adapt and gradually improve. In fact, a 1 to 2.5% increase is generally the upper limit of what can be achieved from one workout to the next. Beginners may be able to increase by 2.5% per workout, while advanced athletes may only increase by 1% or less per workout. To ensure that we get maximum progression, i.e. about 2.5% gain for beginners and 1% gain for advanced, we will use the following progression model: Double progression (first the reps, then the load) A double progression is a progression pattern where you work with a certain weight until you reach the upper limit of the reps range in which you work. For example, 3 sets x 4-6 reps. In this example, you increase the weight of the dumbbell once you complete 6 reps in all three sets. Here’s an example of double progression in action: Let’s say you do a bench press and this is what happens:
- Set 1: 180 lbs – 6 reps
- Set 2: 180 lbs – 5 reps
- Set 3: 180 lbs – 4 reps
You do 6 reps in the first set, but only 5 reps in the second set and only 4 reps in the third set. Your goal for the next bench press is now to do more reps. When that day comes, it goes like this:
- Set 1: 180 lbs – 6 reps
- Set 2: 180 lbs – 6 reps
- Set 3: 180 lbs – 5 reps
Great, you added 2 reps to the bench press, of course you didn’t do 6 reps in all sets. But you should still consider it a very successful workout, because it’s still progressive overload! Great, you go home, eat and rest. Then, when you go back to your next bench press workout, this is what happens:
- Set 1: 180 lbs – 6 reps
- Set 2: 180 lbs – 6 reps
- Set 3: 180 lbs – 6 reps (it was even easy!).
And then the next bench press after that….
- Set 1: 185 pounds – 5 reps
- Set 2: 185 pounds – 4 reps
- Set 3: 185 pounds – 4 reps
You’ve increased the weights and decreased the number of reps, which is perfectly normal. Your goal now is to add these reps to your next workout. To make progress as quickly as possible, I recommend increasing the weight of the compound lifts by about 2.5% in the beginning. This is usually done by loading the bar with 5-10 pounds each time you reach the highest threshold of the reps range you are working in. This will likely cause you to lose a rep or two as you increase the weight. But you do this on purpose, because your goal is to get those reps back in your next workout. Then just rinse and repeat. If you can’t increase the weight by 5 pounds after you reach the top of your reps range, I recommend you start microcharging: Micro-loading for continuous power increase Eventually, you will reach a plateau and be unable to perform the prescribed reps if you increase the weight by 5 pounds. To continue your rapid power development at this point, I recommend you start with micro-charging. To do microcharges, you’ll need split plates, as most gyms unfortunately don’t have weights under 2.5 pounds. Ideally, you should buy a set of ¼, ½ and 1 pound plates. This will give you a total weight gain of 0.5 to 3.5 pounds and somewhere between half a pound. When you work out at the gym, you can easily carry these kettlebells in your bag because they only weigh a few pounds. If you need to buy split plates, you can check out which ones I recommend in this post.
Auxiliary assault progression model:
When it comes to assisted lifts, I recommend using the same progression model as for compound exercises, i.e. double progression. The difference is that assistance exercises are often performed in isolation, which means we need to use much less weight. Therefore, even a very small jump in weight, e.g. B. from a 16 pound dumbbell to an 18 pound dumbbell, a weight gain of almost 10%. The best way to solve this problem is to simply increase the number of repetitions. For example, you can go from 10 to 17 reps, and when you reach 17 reps in all the prescribed reps, only then increase the weight and start again with 10 reps.
4. Exercise 3 times a week
The frequency of exercise is a very controversial topic. But from my own experience and that of the people I’ve helped build strength and muscle mass quickly, I’ve learned that three strength training sessions per week is the optimal training frequency, especially in the early years of the sport. Taking a break between workouts allows your muscles and central nervous system to recover. If you train three times a week and take a rest day between sessions, you’ll arrive at your workout refreshed and ready to go all out. In this way, you will see a very rapid increase in strength and muscle. There is no value in exercising 4, 5 or even 6 times a week. In fact, it will likely cause you to have less recovery between workouts and be constantly tired and unable to perform at your best.
Recommended exercise program to obtain the physique of a Greek god
alt=How to build the bodies of Greek gods2 width=780 height=450 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970053_911_Step-By-Step-Guide.jpg /> Now that we’ve established the details of the ideal training program, let’s look at the recommended training program: *This routine is based on the Radu routine described in the ShredSmart program I followed at the beginning of my training journey. Education A : Chest, shoulders, triceps
- Bench Press: 3 sets (RPT – 5,7,9)
- Side lift: 3 sets x 10-17 reps
- Rope extension: 3 sets x 10-17 reps
Warm-up B : Back, Biceps, Trap, Legs
- Deadlifts: 3 sets (RPT – 5,7,9)
- Sumo Raises: 3 rounds (RPT – 5,7,9)
- Incline: 3 sets x 10-17 reps
- Rope extension: 3 sets x 10-17 reps
- Week 1: A/B/A, week 2: B/A/B and repetition
- At least one day break between sessions
The workouts described here are suitable for beginners. If you need more complex and specialized procedures to improve certain areas, you will find them in ShredSmart. For more information about the program, click here.
Step 2 – Adjust your diet for a Greek God aesthetic
alt=Greek-food width=780 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970053_97_Step-By-Step-Guide.jpg /> Now that you’ve mastered your workout routine to a Greek god body, let’s get to nutrition. While exercise is important because it lays the foundation for your final appearance, it is your diet that will determine your aesthetic. I like to think of workouts as a map or plan for your project and diets as something that turns you into a Greek god.
Nutrition goals to build the body of a Greek god
To achieve the physique of a Greek god, here are your nutrition goals:
- Decide whether you want to focus on fat loss or muscle mass development first.
- Eat enough proteins
- Make your diet sustainable and enjoyable
Let’s look at them one by one:
1. Should you focus on fat loss or muscle gain?
The first thing to do with your diet is to decide what to focus on first: Fat loss or muscle gain. Since fat loss requires a caloric deficit and muscle gain is best achieved with a slight caloric surplus, you should choose one of these two goals to achieve the fastest results. So how do you do it? Well, in my post Satisfy or Reduce: Build muscle or lose fat? I described this process, which was originally developed by Radu of Think Eat Lift:
Bulk or ground 101
1. First of all, to achieve thinness – this is the basis, which is very important. About 8-10% body fat for men and 15-17% for women is the best starting point, both for maximum muscle growth and to stay healthy. 2. If you want to lose weight, start with a calorie surplus equal to your maximum muscle potential until you reach 15% body fat for men and 25% for women. At this peak, all abdominal muscles tend to lose definition. 3. When you reach 15% or 25%, start reducing until you are back at 8-10% or 15-17%. 4. Repeat until you are satisfied with your physique or reach your genetic potential. Advanced athletes should just use a small calorie surplus on training days. They are close to their genetic potential and cannot build muscle at a rate worth bullying. In other words: Ideally, you should gain weight before focusing on building muscle. I’ll explain why you need to lighten up in this post. You can also find your body fat percentage here and see what a body fat percentage of around 10% looks like. (The link opens in a new tab)
How to build a caloric deficit
So unless you’re already losing weight at around 10% body fat, that’s where you should start your journey. Don’t worry, in the beginning most people can build enough muscle mass while losing fat. To lose fat and become slim, you must have a caloric deficit. Here’s how to determine a recommended caloric deficit:
- 25-30% below maintenance calories in the beginning (more than 15% body fat)
- 20-25% below maintenance calories when starting to lose weight (less than 15% body fat).
Use this formula to determine the number of maintenance calories:
- 15 x lbs body weight // 33 x kg body weight
Note: 15 x body weight in pounds is only an estimate and it is highly unlikely that these numbers are correct. However, the chances of ending up within shooting distance of the number you calculated are very high. To eliminate miscalculation, simply reduce your maintenance calories by 10% if you are not losing fat fast enough, and increase them by 10% if you are losing body weight too fast. Eventually, you will be able to determine approximately how many calories you are consuming to maintain your levels.
How to create a calorie surplus
When you reach ~10% body fat, or when you start training at 10% body fat, it’s time to switch to a light caloric surplus to build muscle mass while minimizing fat gain. I recommend the following calorie intake to build muscle while minimizing fat gain:
- 5-10% above maintenance calories
I recommend the following calorie intake for maximum muscle growth (with some fat gain):
- 10-15% above maintenance calories
Use this formula to determine the number of maintenance calories:
- 15 x lbs body weight // 33 x kg body weight
If you go for a larger surplus, you will gain muscle mass and strength faster, but you will also have to switch to weight loss sooner to reduce body fat. I recommend going for a smaller surplus, but that’s up to you. In any case, you will probably need to move from the intimidation phase to the reduction phase. I’ve written here about the benefits of bullying and cutting cycles.
2. Eat enough protein
Whether you want to reduce or build your muscle mass, you need to consume enough protein to promote muscle growth. Your protein intake should be lower when you gain weight than when you lose it, but to make it easier, I recommend eating the same amount of protein when you lose weight as when you gain it. Recommended protein intake :
- 0.8-1 gram per pound (1.8-2 grams per kg) body weight per day
This intake is more than sufficient to stimulate muscle growth, both in the case of a caloric deficit and a caloric surplus.
3. Make your diet sustainable and enjoyable
alt=banana pancake fitness width=746 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970054_640_Step-By-Step-Guide.jpg /> This is the most important thing you can do to get long-term results. If you can’t stick to the diet for long, you will eventually give up and not see the results you want. To keep your diet full, it must be easy and enjoyable to follow.
How to make dieting easy and enjoyable
This could be the subject of an entire article I plan to write in the near future. I also have a comprehensive guide to weight loss diets, which outlines many strategies to make weight loss easy and enjoyable. You can read the manual here. But in summary, the two most important things you can do to make your diet easier and more enjoyable are:
- Learn about flexible diets and IIFYM – If you want to lose fat and build muscle from time to time, you will succeed more easily.
- Use intermittent fasting – Intermittent fasting allows you to create a large calorie budget for later in the day. This allows you to eat large, nutritious portions and attend social events and gatherings without fear of compromising your diet.
Step 3 – Track and measure your progress
Once your training and diet are established, it’s time to track and measure your progress to ensure you stay on track to build the body of a Greek god. As you can see, it is extremely important to measure and track your progress and be consistent over time if you want to achieve long-term success. The reason is that the body adapts. For example, what was once a well-organized caloric deficit may not be a caloric deficit at all after a month or two. At this point, you may not lose any more fat: alt=caloric-deficit-slows-down width=746 height=456 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/Step-By-Step-Guide.webp /> Another reason to track and measure is to make sure you are gaining muscle mass with as little fat as possible while gaining muscle mass. It’s simple: What is measured, is controlled
How do you measure your progress?
There are three steps you should take regularly to ensure you are on track, and they are:
- Your body weight
- The percentage of fat in your body
- Your strength in the gym
Let’s look at them one by one.
1. Measurement of body weight
As we saw earlier in this article, fat loss requires a caloric deficit, while muscle gain is most effective with a caloric surplus. In most cases, a caloric deficit means weight loss and a caloric surplus means weight gain. Of course, in some cases you can lose fat and build muscle at the same time, in which case your body weight will remain the same. However, this is very rare and not the best practice as it is a rather slow process. Measuring your body weight tells you whether you are losing fat (if you are losing weight) or gaining muscle (if you are gaining weight). However, this is not the best option. …. It’s all on the scale, you won’t know exactly what your weight loss is. And that’s where the other two dimensions come in:
2. Body fat percentage measurement (US Navy body fat formula)
The US Navy body fat percentage formula calculates body fat percentage with a standard deviation error of only ~3%, which is very good for a tool based on the body fat percentage formula! This tool allows you to see how your body composition (muscle vs. fat) changes over time. Your goal is to lower your body fat percentage over time to 8-10% while building muscle mass. You can see if your body fat percentage has decreased and if your weight has stayed the same or even increased. To use the equation, you need to know your own:
- Waist circumference (in military position)
- Neck circumference (at narrowest point).
- Hip circumference (widest point)
Since this formula is mathematically very complicated, I have created a web calculator for you, which you can find here : → Iron Built Fitness body fat percentage calculator (link will open in a new window). Don’t forget to bookmark this page so you always have a tool at hand to measure your progress.
3. Gymnasium power measurement
As we saw earlier in the chapter on training, if your strength increases while your body weight stays the same or decreases, by definition you improve your relative strength and approach the physique of a Greek god.
Two tracking habits you must adopt to build a Greek divine body
Here are two very important habits you should adopt. I use them and I have to say that they are the main reason why I have been able to continue my fitness journey and get good results over time.
Habit #1 – weigh and measure yourself daily and average weekly
Your body weight and size can fluctuate greatly from day to day, depending on factors such as water and glycogen stores, what you eat, bowel cleansing, etc. That’s why watching and being frustrated by your daily weigh-in can quickly become a neurosis. To avoid this problem, some people only weigh and measure themselves every four weeks, which is fine, but I don’t recommend it. I think it’s best to put yourself in a position where you are consistently losing fat or gaining muscle, so that the 4 weeks aren’t wasted and you’re not making progress. That’s why I recommend using weekly averages of weights and measurements. The installation is very simple, this is what you need to do: Step 1 – In the morning, after going to the toilet and before eating or drinking anything, weigh yourself naked/in your underwear and measure the body parts described above. Then write down all these numbers on paper or in a mobile app. Step 2 – Once a week, add the 7 numbers together, divide by 7 and there you have it, the average for the week. It is enough to do it only 3-4 times a week, but it is more correct to do it 7 times. Step 3 – If you want, you can use a body fat percentage calculator to see the difference between last week and this week, so here : → Iron Built Fitness body fat percentage calculator You want your body fat percentage to drop as you increase your strength in the gym. Good tip: Use an app like Libra if you want to quickly and easily track your weight changes and body fat percentage. With this app you can more easily see your weekly averages, trends and a nice graph of your progress. alt=how to measure fat loss progress libra width=555 height=400 data-ez=data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970056_826_Step-By-Step-Guide.webp />
Habit #2 – Keep track of your lifts at the gym
This is very important! Keep track of what weights and reps you use for all exercises in the gym. This can be done with a lifting application such as Rep Count: alt= width=282 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970056_650_Step-By-Step-Guide.webp /> Or use a regular pen and paper. Your goal is to always try to improve your strength performance in the gym. Remember: As your relative strength increases, so does your physique.
Hey, that’s it! Wow, you just went through the three-step process of getting the physique of a Greek god. All you have to do now is put what you have learned into practice and start forming habits! I truly believe that the workout concepts and diets I’ve outlined in this guide are the most reliable, easiest and most enjoyable to build an incredible body. A strong and healthy physique. Well, if you still don’t know where to start and what exactly you need to do to get started. So I recommend you follow the ShredSmart program. That’s exactly what I was doing a few years ago, and because of it I didn’t have to speculate on training and diet. All I had to do was follow the information provided and it didn’t take long for me to get the results I wanted. If you’re interested in going down this road, you can learn more about ShredSmart here.For those who are on a budget, or don’t know how to choose the right bit, a Brinkmann Chain saw is the best choice. It comes in different sizes and models, along with the different available accessory. If you are looking for the best way to cut wood, a Brinkmann chain saw has to be the model to opt. The most important thing to know about this saw is that it can cut through the hardest of woods with ease. It has a powerful motor and an efficient chain, and this saw is designed to last.. Read more about list of things needed to start a business and let us know what you think.
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