Figure
The structure of the figure began to be given special importance back in ancient times, when the art of sculpture began to develop, and in architecture it became fashionable to decorate the facades of buildings with statues in the image of a person.
Since ancient times, men with a developed, beautiful body were perceived as warriors and protectors, which characterized their masculine strong qualities. Nowadays, a successful young man subconsciously presents himself with an ideal male figure. And men themselves strive to look sporty and courageous.
However, everyone has their own physiological characteristics. Just like hair color and eye color, every person has a certain body type. Having learned the type of structure of your own figure, you can determine effective methods for bringing it to perfection.
Breast3
It's no secret that men like to contemplate women's breasts. But ladies also find a man sexy if she is beautiful, has a clear shape, and is strong. Girls consider the worst thing about a man's chest to be the moment when it begins to sag, and this is due to excess fat.
But pumped-up breasts are not ideal, so you shouldn’t overdo it in the gym. To create beauty and relief, you can exercise with dumbbells and swimming. But the best exercises are moving your breasts one at a time or together. In addition to the fact that a man will create a beautiful body in this way, he will also please his beloved. Many girls find these exercises very sexy!
Many representatives of the stronger half of humanity are sure that a beautiful male body is a clean-shaven chest. Nothing of the kind, women do not agree with this. Few girls will find attractive a guy’s chest that is devoid of any vegetation, and all this is at the subconscious level. The fact is that if a man has no hair on certain parts of his body, it means he is not yet mature for sexual relations. Yes, someone will say that this is nonsense, because at 30-40 years old this simply cannot happen. Of course he can't. But it was said “at the subconscious level,” and such a man at this very level will not be sexually attractive to a lady.
Also, substances secreted by the sweat glands accumulate in the hair on the chest. They have a certain smell that attracts members of the opposite sex. So, I shaved the hair off my chest - I lost my attractiveness at the level of smell!
Male body types
There are 3 main body types for men. Not many people know that some physiological factors depend on the structure of the figure. For example, health. You also need to understand that your body type does not depend on your body weight. Well-fed and thin people can have the same body type. So how to determine a man's physique?
- Thin type (also defined as ectomorph). It has a slender build with elongated limbs. With this structure, one usually has tall or above average height, narrow shoulders and a narrow chest. In appearance, these are slender men who are not distinguished by particularly pronounced muscles, but at the same time they can easily achieve muscle definition. It is difficult for them to gain muscle mass, since they practically do not accumulate fat deposits.
- Athletic body type (or mesomorph). This type of physique in men is the easiest to get into sports shape. After all, it is easier for a person to move along the sports path, because the body and organism quickly adapt to the load. Broad shoulders, developed muscles, a muscular torso, a strong body - this is what an athletic man looks like.
- Endomorph. He is quite massive, prone to rapid weight gain, but with certain physical activities he easily transforms his figure into an athletic figure. In the absence of sports in the life of such a man, most likely he will gain weight. This type is considered the most conducive to gaining muscle mass. Strength sports are more suitable for him.
Relief training program for men: what's the point?
Let us remind you that the main goal of relief training is to burn fat and preserve muscle. “The main principles of such classes are the presence of interval and high-intensity cardio training, working with free weights, using large working weights in basic exercises,” comments Stepan Proshin, trainer at the Studio 29 .
At the same time, to “sculpt” a beautiful relief, you can use not only basic strength exercises. “When it comes to terrain training, it is advisable to choose intense classes. For beginners, group lessons TRX, Pump, and complex functional training are suitable,” adds Stepan Proshin.
However, most often in relief training programs for men, it is strength exercises that are used. To do this, it is not necessary to “stock up” on a very large set of “fitness movements” - separately for drying, separately for “mass”. “In fact, you can do the same exercises all year round, varying the weights,” says Denis Petrov. — During cutting, it is advisable to reduce the total training volume, but at the same time it is advisable to maintain the intensity (working weights). For example, on weight you bench press 50 kg in four sets of 10 repetitions; on drying you should bench press the same 50 kg for 10 repetitions, but in two sets. Thus, we reduced the total volume of training, and it is easier for us to recover in conditions of a calorie deficit, but we maintained the intensity. This gives the body a constant impulse to preserve muscles, because otherwise there is simply no need for it to maintain this energy ballast. The body must understand that it stores exactly what it constantly uses. If he doesn’t feel the need for muscles, then he will lose them the fastest, even before fat.”
Quickly determine your body type
With normal visual contact, we understand the basic external characteristics of a person and in everyday simple language we characterize body types as “thin, athletic or plump.” However, altered body weight can be a little confusing.
All 3 types of body types in men differ in some features that indicate the real type of body structure.
Ectomorphs have the thinnest wrists. Regardless of the weight gained, the wrists will remain thin (up to 17 cm), and they often look much younger than their real age.
Endomorphs, on the contrary, have wide wrists. Other distinguishing features include the roundness of the entire body and, as a rule, short stature.
With an athletic physique, a man has a rectangular body shape and a wide chest. They quickly build muscle mass and appear strong in appearance. Wrist circumference 18-20 cm.
In addition to one sure way to determine a man’s body type by looking at his wrists, there is another way - you can measure his ribs. To do this, a man needs to stand in front of a mirror and take a deep breath, his chest tenses at this moment. The lower pair of ribs forms an angle. By measuring it you can understand your body type. If it turns out to be less than 90 degrees, then, in fact, the man has a thin physique, that is, he is an ectomorph. If the angle exceeds 90 degrees, it means a mesomorph, and if the ribs meet at right angles, it means an endomorph.
You also need to understand that, in addition to “pure” types, there is also a mixed body type, which contains the characteristics of several at once.
How body type affects health
Health is one of the most important aspects in our life, and it is the type of physique that will tell you how to maintain a healthy mind in a healthy body.
How body types in men are related to health:
- Physiological ailments of the thin type include stooping, contortion, nervous diseases, and a weak respiratory system. A particularly dangerous disease for them is cancer, which can develop due to nervousness. Such men are recommended to eat more greens, vegetables and fruits. Green tea and dried fruits are also very beneficial for them.
- Men with a strong physique are characterized by predominantly good health. Although there are some weak areas of the body here, this is digestion. So even those with the most ideal figure are advised to follow a diet and monitor the healthfulness of the foods they eat. Over the years, cardiovascular complications can occur. With age, there is a sharp increase in body weight, which can lead to diabetes. If a man has an athletic build, he is highly discouraged from abusing fried and smoked foods, as well as eliminating spicy foods from his diet as much as possible; he should not overeat. Smoking is also extremely dangerous for them due to the physiological characteristics of the body.
- For an endomorph, there is one main problem - excess weight. And other unfavorable influences may already arise from it. First of all, they need to monitor their blood sugar levels and pay attention to the cardiovascular system, since the body is predisposed to obesity. Such men are highly discouraged from smoking and drinking alcohol. You should give up fatty foods and replace them with vegetables, fish, and cereals. Low-calorie foods will significantly reduce the risk of serious diseases.
How to achieve an athletic figure for a woman?
As practice shows, girls with athletic figures spend a lot of time keeping themselves in shape. It is impossible for a woman to get a fit figure overnight. The reason is that nature itself works “against you” in this matter. The female body is configured to constantly accumulate “reserves” in order to be able to provide the developing child with everything necessary. Therefore, fat deposits are as natural for women as strong muscles are for men. Based on this, it becomes clear why it is much more difficult for women to “lose fat” and acquire strong muscles. Physiology is to blame.
But this does not mean at all that you cannot become a girl with an athletic figure. You just need to be prepared for the fact that the path to it will be long and difficult. What should be done for this, and how to change the usual routine?
- Take an integrated approach. This means that in order to achieve results, you need not only to actively engage in sports, but also to change your diet in accordance with the requirements of sports nutrition. To increase muscle mass, which is necessary for an athletic figure, it is recommended to consume more protein, as well as complex carbohydrates, which supply the body with the energy necessary for training.
- Exercise regularly. Muscles love constant exercise. This allows them to always remain in good shape. The body eventually becomes toned and elastic. If for some reason you missed a class, try doing a few exercises that are especially important to you at home to get your muscles working.
- Follow a daily routine. It is very important to get enough sleep and proper rest. A constant lack of sleep can cause your body to become stressed, which in turn can negatively affect your metabolism. Then losing weight and getting in shape will become much more difficult.
- Choose an individual training program for yourself. It's no secret that every woman has her own characteristics. This also applies to the figure. Of course, we can talk in general about “problem” areas, but, nevertheless, each woman may have more such areas. Choose exercises that will help you cope with your personal problem. It’s best to seek help from a professional trainer and take several individual training sessions to understand exactly how you should train.
If you adhere to these simple rules, then after a while others will begin to call you with envy a girl with an athletic figure.
How body type affects character
A person's physique can tell about his psychological characteristics. It is not without reason that stereotypes are spread in society that have a connection between a person’s appearance and his character traits, as in the case of the fact that overweight people are kind-hearted and cheerful.
Closedness and vulnerability are attributed to the asthenic structure of the figure, but this cannot be stated unequivocally. Many ectomorphs are distinguished by their aggressive nature, closed nature, but at the same time stamina and endurance. Most of these men are introverts, like to spend time alone, and are prone to introspection. Basically, they have a mathematical mindset, they like to reason and speak strictly to the point. In a noisy environment they get tired quickly, but they have high self-control.
Character traits of an average body type include emotionality, sociability, and determination. Such people are quite energetic and developed. Their faces are dominated by regular facial features, there are many attractive people among them, but their facial expressions are inactive. They do not express their emotions too clearly, although they are open people. They also tend to be hot-tempered and impulsive. Their mobility equally extends to both positive (run, jump, play) and negative (fight) manifestations.
Overweight men can indeed turn out to be cheerful, friendly people. Despite their appearance, they are quite energetic and emotional if they do not suffer from any illnesses. For the most part, they have an easy-going character, are joyful, positive people, ready to help or simply make the whole company laugh.
Ectomorph training and nutrition
When starting training, you just need to know your body type. The type of load, intensity, type of exercise, diet will depend on this.
Thin men find it difficult to gain muscle mass. They have a fast metabolism, which allows them to burn calories faster. Therefore, if you want to build mass, training should focus on large muscle groups. They also cannot do without sports supplements and a solid diet before bed. Vitamins and protein shakes will help.
Long-term training is not recommended. One workout should not last more than an hour to avoid overexertion. Exercises should be more aimed at strengthening ligaments and gradually move into power loads. Exhaustive workouts are extremely undesirable; they can be quite difficult, but short-lived.
The ideal training schedule would be 45 minutes of exercise 3 times a week. Basic exercises for this body type include the bench press, standing press, squats, and deadlifts.
In this case, you need to follow a certain diet. Eating should happen as often as possible; counting calories is not at all necessary. You should exclude sweets and eat more brown rice as a side dish.
Relief program: which exercises to choose
We asked Denis Petrov to compose and show us a set of exercises for relief , which can be performed at the stage of mass gain and drying, varying the load. Denis put together a workout with an emphasis on working the upper body. “I will show exercises for the chest and back; these are antagonistic muscles in their functionality. The chest is a pushing muscle, the back is a pulling muscle. The program will also include exercises for the biceps and triceps, which are also functionally antagonistic to the arms (the biceps flexes and the triceps extends), as well as the shoulders,” notes Denis Petrov.
How to use the program? “It is not necessary to perform all the exercises of the complex; it is enough to perform one for each muscle group. In total, you will get 5 exercises, and if you do them in 3-4 approaches, you will get a full workout for the upper half of the body, says Denis Petrov. — Everyone must decide for themselves how to build a complex, depending on what they do best, what exercises they like the way they feel, and so on. When building a program, it is better to move from complex to simple. At the beginning of training, while we are fresh, perform more complex exercises and move on to simpler ones. Of those we looked at, the dumbbell bench press is heavier than the dumbbell fly.”
Mesomorph training and nutrition
For an athletic build, strength exercises, aerobic and aimed at working out the relief, are suitable. Regular training with maximum load but low repetitions is recommended. Strength exercises should be the most intense. The muscles of a mesomorph respond quickly to power loads and begin to grow from the first sessions, even for beginners.
With the help of cardio training you can easily get rid of excess fat. It is also important to pay attention to proper nutrition. This body type loses weight easily, but it is no less easy to gain it, so when eating it is better to count calories to maintain the ideal balance. By combining strength training and cardio, you can quickly achieve excellent results.
The optimal diet should consist of protein (chicken, turkey, dairy products, fish) and carbohydrates (buckwheat, rice, oatmeal, barley, potatoes, vegetables). You can eat nuts, avocados, fish oil, and egg yolks as a fat source. There are many choices in sports nutrition: creatine, protein, vitamin-mineral complexes, BCAAs.
Motivation for sports for girls: three components of success ///
Achieving this goal requires a well-established system of “checks and balances.” In this case, we are talking about a reasonable attitude towards the beginning of classes. Many people strive to load their body with a large number of exhausting exercises in the very first days of training in order to achieve their cherished goal as quickly as possible. Remember: under no circumstances should you accept the word “fast” in the process of acquiring excellent physical shape! Try to consciously approach the implementation of all necessary actions, do not rush or hesitate. Do your job with love.
In general, motivation for sports in girls is perfectly awakened in the following ways:
- Remember the main thing
- Do not hurry
- Enjoy sports
From the very first training, you must strictly remember that the process of “building” the body of your dreams is an effort that requires your willpower. Now that you have firmly decided to put an end to poor nutrition and daily routine forever, exercise should certainly enter your life as an integral part of everything around you. Choose the optimal sport for yourself that fully suits your personality, character, and build. Your goal is to exercise, lead a healthy lifestyle, and not drink alcohol or eat unhealthy foods. You are a woman, beauty and charm must certainly accompany you throughout your life! Help yourself, because the final result will entirely depend on the persistent step towards the goal. In a word, remember the main thing, and the effort spent will be rewarded.
As noted above, there is no need to rush anywhere. Sports activities must be clearly structured, convenient and comfortable. So, for example, if you want to go jogging, you shouldn’t “break” your body by waking up before dark and feeling unwell. You can go for a run in the evening, after work, when nothing interferes with a calm workout. Remember: worthy results never come quickly, because the more time you spend working on yourself, the greater the chances of achieving your cherished goal - the goal of having a beautiful figure. Yes, as a pleasant bonus, we can add that over time a person tends to get used to everything, which will subsequently be reflected in your training. If at the very beginning of playing sports you may feel some discomfort, then a little later, after a month or two, it will be noticeable that each new workout will be easier and easier, and motivation in sports for girls will increase.
And, perhaps, the most important point of success is the pleasure of playing sports. One of the Great Ones once remarked: “A healthy mind in a healthy body.” A feeling of pleasure from training should certainly accompany every girl or woman, since only in this case can one hope for success. No matter how much a person goes against himself, the negative feeling will sooner or later take over, and then playing sports will stop on its own. Love sports, desire it with all your heart, and it will certainly reciprocate your feelings.
Endomorph training and nutrition
The endomorph type has the largest amount of fat in the body. They gain weight very quickly, but their slow metabolism makes it impossible to quickly lose excess weight.
Training in a cyclic mode will be the most effective. First of all, when working with body contouring, you should rebuild the body to burn fat. Since under a thick layer of fat it will not be possible to observe the growth of muscle mass.
Running will not help you quickly lose weight. Training should include warm-up and strength training at least 3 times a week, and preferably 4. Swimming, walks in the fresh air in the morning and evening, cycling, and sports games will be useful.
Food should contain plenty of calcium, magnesium and amino acids. Carbohydrates should be no more than 100 grams per day. It is not recommended to eat an hour before training, as well as in the next hour after. You should limit yourself to fatty foods.
Why know your body type?
With a normal physique in men, when the body is not in the training stage and looks average, between thin and plump, it can be quite difficult to determine the type of structure of his figure.
However, this helps to determine health characteristics and susceptibility to diseases. This is very important when playing sports. The fitness instructor creating the training program must understand body types.
You also need to be aware of your body characteristics in order to choose the right weight loss diet.
Motivation for sports for girls: listen to the professionals ///
Among the effective ways to increase motivation are the advice of professional athletes who have devoted their entire lives to sports. The portal provides several statements from successful women who managed to achieve excellent results for their figure.
Mia Finnegan: The life credo inside me says: “Your health is your wealth.” For this reason, the best motivation for me is the harmony of soul, body and way of thinking. I constantly adhere to the rules of healthy eating, exercise, and spiritual development. I believe that the combination of the three above criteria makes a person successful.
Cynthia Hill:
I've always focused on the visual impact of beauty.
To this day, I am sure that the best motivation for girls to take up sports is seeing gorgeous, chiseled figures on TV or on the pages of magazines. Monica Brant:
My motivation for playing sports is my figure.
I constantly train in gyms where there are mirrors, because my reflection brings me special pleasure. Agree, when a man walks next to you and can’t look away, what could be better? Marla Duncan:
A lot of people often come up to me with questions like, “Tell me about your training program,” or “May I ask, how much do you bench press?” Things like this ignite the very spark in me that keeps the flame burning inside. In general, the best motivation for a girl, I think, is to appeal to both men and women with the words “You look great!”
