do you have to be rich to build a perfect athletic body?
Most "Perfect Bodys" Are just genetics, Everyone has a genetic potential , people with average genetics can get a very aestethic body with a lot of training , people with poor genetics cannot build a proper aestethic body and people with great genetics can build a great body with very low effort in comparison to the average people, to be a bodybuilder its mostly about genetics , if you looking for a body like mens health cover its not difficuly if youre body is what you would classify as mesomorph you dont even need to put that much muscle you just need to get lean which is a decent caloric deficit, most of the bodys you see on magazine covers arent actually that good, they just get a pump and have some good lighting and good angles, but depending on youre genetics defines the ability to get a great body, if you can afford a gym membership getting an aestethic body shouldnt prove hard, its mostly about the work
Mix some protein powder with some oats for breakfast, a lot of rice with beef or chicken or whatsoever , and try to have a lot of milky stuff like eggs milk and whatsoever because their protein absorbs faster, just dont try to win weight too fast because theres a cap at what your body can put muscle, ex you cant put 1 kg of muscle in a week so dont try to put 1 kg in a week cause youre gonna win mostly fat just keep your caloric intake 500-700 kcal over mainteance and keep your protein intake high
Even tought calistenichs is great to build strenght it is not ideal for hypertrophy, your muscle needs a stimulus to grow, calistenhics do not target specific heads from the muscle with the same itensity as gym exercises, everybody has different genetics if you got good ones you can get jacked but you will get so much more muscle in the gym than in calisthenics and this is true for everybody!
I said gym was better didnt say calistenichs wouldnt work
If youre not used to running, start slowly dont do it everyday or else youre gonna get shin splints, the scientiefic proven way to increase vo2 max is just running about 70% percent of your max for the longest period you can if you go to hard wont give you the best results, whenever muscles are working they stretch and destretch according to the speed of the oxygen coming in (not really like this im just making it easier to understand) and if youre hearth bpm is too fast its gonna stretch not fully destretch without going back to the stretch, so you wont get the best muscular endurance improvement for your cardio, so just keep increasing, and id recommend find to find your best rythm that you are exaushted at the end of 35 Min, keep pushing that time dont go by distance go by pace, try to run around 35-40 min per session and just max the pace there, i wouldnt recommend to go by distance but theres no scientific evidence that going by distance or pace will cause major improvements its a lot about personal preference, just dont increase too fast because running has a high impact on your body.!!! and sorry for my english!Hi, thank you man for giving the community good info about how to live a healthy life. I just wanna ask about endurance, I wanna know if I want to run for 100 km which is ultra running how many per km I do need to keep pushing per day or a week? hope you can give a feedback
Oh, man !!! this is more than enough to see this amazing response once again I do appreciate it so much !!!. Today I just finish my run for 16km what can I tell based on my running overall is good and getting improve but I use to have this problem which is my leg. My leg always feels a bit painful after running for a long and I know I need to put more effort into a strength workouts, especially leg workouts. Do you have any social media that i can follow ?
Not really! I have my own studio in portugal and i share some stuff in my personal instagram sometimes but it is all inportuguese!! In which part of the leg is it?
Yes it can improve the RMR, it has a thermogenic effect, so, the farther way your body runs from the regular temperature more energy is used to make it go back to regular temperature, same as whenever youre in cold frozen places, your body uses energy to heat up your body and maitain the good temperature for organs to work, the caffeine thermogenic effects im amplified when youre doing exercise because youre body is spending energy at elevated temperature due to the thermogenic effects, if you wanna take it for performance is ok but its not "needed" or has "fantastic" effects unless you wanna loose weight
I currently think of myself to lose body fat from what I understand so I think it would be good for me to use it! thanks a lot for the help and reply! and if it won't bother you any more, what's your opinion about creatine?
Whenever a carbohydrate enters the body it picks up a water cell to make glycogen whenever people start on low carb theyll loose a lot of water weight at first so they think they make a lot of progress but its mostly water weight since they hit a plateau when they loose much of the water they give up before start loosing any fat, they go back to a regular diet and they regain the water weight back, just keep on the same diet so you dont have major oscilations in weight, weight every week monday at begging of the day its useless to weight everyday because your weight fluctuates a bit , to loose weight its just a caloric deficit, whoever says otherwise is lying to you , its the fucking first law of thermodynamics, energy isnt created , isnt destroyed , only transformed. THIS IS A FUNDAMENTAL LAW OF THERMODYNAMICS whoever says take this take that it will make you loose weight is a lier, a pound of fat is 3500 kcal, so if youre supposed to eat 3k calories a day and only eat 2.5k youre gonna loose 500 calories a day 7X500 = 3500 so a lbs per week or 0.45 KG , if you loose more can be water weight of fluctuations if you loose less can be water weight or fluctuation. There is no secret, run 2 or 3 times a week and calculate your caloric intake .
R 1st law of thermodynamics , its a caloric deficit who says otherwise is lying, any diet can work and will work the same way. your body needs X energy to keep his temperature and make organs work if you eat X - 500 kcal your body will use 500 kcal of stored energy in this case fat . So this is how it works in perspective 7700 Kcal is a kg and 3500 kg is a lb
