Last week I posted the first part of The Beach Body Plan. These are tips from trainer Harley Pasternak in conjunction with Details magazine have come up with to help you men get ripped and fit for the summer. The pressure is on: summer is on June 21 and all across the nation we’re starting to enter the season where going shirtless is happening both in and out of the bedroom. These tips aren’t hard to do and they may be so simple that you’ll find yourself skeptical of their effectiveness. Real fitness and health don’t need to be difficult or complicated! Add these tips and moves to your daily regimen in addition to the five tips and 3 moves from last week and you’ll be closer than ever to shed the fat and weight necessary to have the body that’ll have all the boys (and girls) talking.
However, it’s understandable that some people struggle with weight loss more than others, whether that be down to their genetics or lifestyle. For some, incorporating these lifestyle changes isn’t possible and the countdown to summer bodies can have people feeling anxious, frustrated, or even upset. However, there are alternative ways to get rid of fat, including surgical procedures. Things like liposuction offered by professional surgeons like Paul Fortes MD is a way to get the summer body you’ve always wanted if your weight loss attempts are just not working.
However, if you want to continue your weight loss journey, just read the tips below:
1. Get 7-8 hours of sleep daily. This is all about recovery. I know: how could you ever get 7-8 hours worth of sleep with your schedule? There’s the job, then the social life, the television you must catch up on, dinner, sex that’ll take up at least 15 minutes of your time. Sleeping usually takes a backseat to everything else you must do and you usually make the excuse that you don’t need 7-8 hours: you can function on less and you feel great! Well, hate to break it to you but even if you workout like Jessie Spano did for that “So Excited” video on Saved by the Bell, sleep is the key to getting an awesome body. Sleep is how and when your recovers. Getting your 7-8 hours should be as important to you as working out is if you want muscle, less belly fat and better performance overall, better sleep will help you with your sexual performance too, and even then you could try out products like VigRX Tongkat Ali LJ100 for instance.
2. Write down and let your fitness goals be known. Ever get in your car, or on the subway, bike or walk with no idea where you’re going? How does that work out for you? Probably a big waste of time and you don’t really go anywhere or accomplish anything. The same can be said of your fitness: you need goals and a plan. Don’t simply say you want to lose weight–define how much weight you want to lose, by when, what exercises you’d like to try and what your eating plan is going to be like. Even if it’s a goal as simple as checking out sites like Mobile Mob, in the hopes of finding new accessories for your smartwatch or even plan on going to the gym at least twice a week, writing these down allows these goals to be more than just thoughts.
Once you start working out, write down your progress: how is your weight changing? How did certain foods make you feel? Why did you eat or choose the foods you ate? The more you write down and visualize your fitness, the more progress you’ll be able to make.
3. Find yourself a workout buddy. Now, us gay, bi, queer men all know that doing anything with a partner can be quite fun and the same can be said of working out and getting fit. If you’ve been trying to lose weight or get fit and are having trouble staying the course, maybe it’s because you lack the support you need. You need a support group for losing weight. Try to do it alone or in secrecy and you simply will fail. Having a workout partner will make it a competition: you wouldn’t dare let your friend get fit and hot while leaving you looking like a mess, would you? Having a workout partner can help keep you on track, motivate you and hold you accountable.
4. Cut out the stretching. This is controversial but there’s a method to the madness. There are those who will tell you that stretching is absolutely necessary. It’ll prevent you from injuring yourself, it’ll help warm you up for a vigorous workout, it’ll help spark muscle growth. All those considered, it’ll also take away from valuable workout time. There are some who spend 10-20 minutes warming up … then they feel totally unmotivated to work out. Stop devoting all of your time and effort into your stretching and get straight into your workout. Want to prevent injury? Be smart! Never go all-in at the start of a workout; pace yourself, take your time, build up to your max rep or full intensity and you’ll be just fine.
5. Try some new moves. Most people don’t get out of shape or stop working out because they want to; they stop because they’re bored to death with what’s become a monotonous routine. Treat your workout and fitness routine as you would your sex life: spice it up. Switch from the standard or regular routine and try something new; spice it up; be a bit unpredictable. Instead of always lifting your max, go light on some days and increase the reps or sets. If you’re always working out indoors, get outside and lift weights or jump rope. Always run? Try weight training. A yoga fanatic? Do something less tranquil and slow and give running or intense cardio a try. Variety is the key to happiness and success when it comes to getting the body you want.
Add these moves to your workout this week:
1. Barbell Bicep Curl: Grasp the barbell with a shoulder-width, underhand grip. With your elbows tucked in close to your sides, pull the bar to your chest. Squeeze the bar tightly to recruit and use more muscle. At the top of the move, slowly lower the bar back down until your arms are fully extended. Repeat from 25 reps.
2. Incline Dumbbell Fly: Sit on an incline bench at a 45-degree angle. With your palms facing inward press dumbbells above your chest, fully extending your arms. With your elbows slightly bent, lower the dumbbells until your arms are parallel to the floor. Repeat this for 25 reps. *Doing this move at an incline works for different muscle groups than if you were on your back or standing upright, giving this classic move an entirely new purpose.
3. Lat Pulldown: Grasp the bar with an overhand grip. Keep your back straight as you pull the bar down, squeezing your shoulder blades together. When the bar reaches chin level, pause and slowly return the bar to the starting position. Do this for 25 reps.