| Let's face it - men and women have many | | | | per week for 30 minutes or more each session. |
| differences! Because they are physically different, | | | | To bulk up fast, exercise routines should focus |
| their fitness and nutritional needs also differ. Both | | | | mainly on strengthening the hamstrings, chest, |
| men and women would benefit from regular | | | | back, and quadriceps. Bench presses, weighted |
| exercise and a healthy diet. Yet, the male body | | | | squats, pushups, bicep curls, tricep extensions, |
| responds more favorably to certain types of | | | | lunges, crunches, and seated rowing are examples |
| exercises and foods. | | | | of resistance and strength training exercises. |
| Nutrition for Men | | | | Those whose ultimate fitness goal is to bulk up |
| The male body has a higher percentage of | | | | should engage primarily in strength training |
| muscle tissue than the female body. To support | | | | routines. For optimal results and to avoid strain |
| lean muscle tissue, especially in active men, eating | | | | and injury, vary the workouts and target a |
| adequate amounts protein is essential. In fact, | | | | different area of the body each day. For instance, |
| men who want to build muscle mass might | | | | you might work the lower body one day and the |
| benefit from slightly increasing the daily | | | | upper body the next. Muscles need time to repair |
| recommendation of protein in their diets. A diet | | | | after each intense training session, and they |
| that is built around lean cuts of meat, fish, eggs, | | | | respond better when they are given a day or so |
| poultry, and low-fat dairy products may better | | | | to rest between workouts. |
| encourage muscle growth. | | | | To lose weight AND build muscle, a balanced |
| Although too little protein in the diet can cause | | | | routine that includes both cardio and strength |
| muscles to shrink, eating too much protein may | | | | training often works best. Such routines should |
| actually stimulate weight loss. (The body burns | | | | target the total body and should include at least |
| more calories digesting protein than it does | | | | one exercise for each muscle group. Spending |
| digesting carbs.) If you're trying to shed excess | | | | just a few minutes on each area of the body |
| weight, a high-protein diet could be the way to go. | | | | when performing resistance exercises can still |
| Nevertheless, it's a good idea to increase your | | | | produce noticeable results. Challenge your body |
| protein intake only a little if you're trying to gain | | | | even further by regularly changing your workout |
| lean weight and build muscle. | | | | routines. Most importantly, engage in exercises |
| According to Men's Health.com, "protein has | | | | that you enjoy and that motivate you to reach |
| qualities that help weight loss and may curtail | | | | your fitness goals. |
| weight gain...The best weight-gain strategy is to | | | | Workout Routine for Men |
| focus on calories first, protein second. You should | | | | Men who are just beginning a fitness program |
| make sure you're eating at least 2 grams of | | | | may need a little help getting started. Hiring a |
| protein per kilogram (2.2 pounds) of muscle mass." | | | | personal trainer is always an option. However, |
| In addition to protein, the male body also needs | | | | there are also numerous workout videos and |
| adequate amounts of vitamins and minerals. | | | | online resources available. |
| Nutrient-rich diets help keep men healthy. Vitamins | | | | Ian Lee, a fitness specialist with AskMen.com, has |
| (including plenty of antioxidants) and minerals are | | | | presented a three-day workout routine for men |
| essential for preventing oxidative damage to the | | | | who have busy schedules and limited time to |
| cells in the body. These nutrients are necessary | | | | exercise. According to Lee, this workout plan |
| for maintaining healthy tissue, protecting the | | | | gives you a total body workout over the course |
| immune system, preventing bone loss (yes, even | | | | of three different exercise sessions. |
| men need calcium), and protecting from loss of | | | | "The trick to getting a complete workout is to be |
| vision. | | | | efficient," said Ian Lee. |
| Exercises for Men | | | | Below is an example of the three-day workout |
| The types of exercises that are most beneficial | | | | routine: |
| to a man depend upon his fitness goals. Does he | | | | · Day One - Work on chest, back, and |
| want to lose weight? Does he want to bulk up? | | | | abs, and do 30 minutes of cardio exercise. |
| Does he want to improve his endurance and | | | | · Day Two - Rest |
| speed? | | | | · Day Three - Focus on shoulders, abs, |
| Cardiovascular exercise is one of the best ways | | | | and legs and perform 30 minutes of |
| to burn fat and calories. There are many kinds of | | | | cardiovascular exercise. |
| great cardio workouts, such as jogging outdoors | | | | · Day Four - Rest |
| or on a treadmill, training on an elliptical machine, | | | | · Day Five - Work biceps, triceps, and |
| bicycling, and interval training. Ideally, men should | | | | abdominals, and do 30 minutes of cardio. |
| try to get a minimum of 30 minutes of cardio | | | | · Days Six and Seven - Rest |
| exercise at least three times per week. | | | | Choose the specific types of exercises for this |
| Interval training is one of the most efficient ways | | | | 3-day routine based on available equipment, |
| to burn calories, improve endurance and speed, | | | | preferences, and level of fitness. Each exercise |
| and strengthen and tone muscles. Such training | | | | session should be completed within an hour and a |
| involves alternating high and low intensity | | | | half or less, including the cardio segment of the |
| exercises, as well as start-and-stop motions. | | | | workout. |
| Intensity levels may be increased as fitness | | | | Through proper nutrition and exercise, men can |
| improves. | | | | reach their fitness goals as they improve their |
| Men who wish to build muscle should engage in | | | | health and overall well-being. |
| resistance and strength training no less than twice | | | | |