So you want to be fit without being bulky? Well, this is the article for you. This will be a quick and easy guide on how to get fit without getting big. If your goal is to look like one of those girls in magazines then this may not be what you’re looking for, but if your goals are more realistic then read on!
I will go over the basics of weight lifting and provide some tips for each major muscle group.
First, you should be able to determine what your current fitness level is like before starting any type of physical activity. The best way to test this is by seeing how long you can hold a plank position. If you cannot hold it for 60 seconds then I would recommend working out at home with tutorials on YouTube until you are comfortable enough to move on. Watching videos is also very helpful in finding new exercises that target certain muscles groups more than others.
How many sets and reps should I do? This varies depending on your specific goal, but basically, if you’re trying to bulk up it’s better to do fewer sets but with heavier weights (4 sets of 6 reps or 4×6); and if your goal is to slim down then doing more sets with lighter weights (10 sets of 20 reps) will help you reach your end goal a lot faster. I would personally recommend a mix between the two, 3 sets of 12-15 reps for most exercises.
Keep in mind that when trying to bulk up it takes time, don’t expect to see results overnight. In fact, it may take several months before you start seeing any real muscle growth.
Train these 7 Body Muscles to get Fit without Being Bulky
Muscle Groups:
Chest – Push-ups are an excellent way to build chest strength and mass fast. Proper form is important so watch videos on how to do them correctly and keep your back straight throughout the movement. You can also do bench press and dips for more of a challenge.
Triceps – Dips are probably the best way to work the triceps. Make sure you’re doing them correctly though, or else your form will be off and they won’t do much good. You can also try close-grip push-ups for an added challenge.
Back – Pull-ups are considered one of the best exercises for building back muscle mass quickly. If you cannot do pull-ups yet then there is no need to worry since there are several variations, with assistance from different objects or just simply modifying your position so that your feet aren’t touching the ground until you’ve built up enough strength to perform a full pull-up on your own.
Shoulders – The best way to work your shoulders is by doing shoulder presses and/or lateral raises. You should start with the easier version of each exercise, then as you get a better move on to more difficult variations.
Biceps – Curls are a must for building good bicep mass, however, if you don’t have access to weights or a gym you could also do bodyweight curls using dumbbells or other objects around your house, such as gallon jugs filled with water, bags of flour/sugar, etc. If this option seems too easy try putting one arm behind your back and doing them that way. This will make them much harder. Triceps kickbacks are also a great choice for working your triceps.
Legs – Squats are by far the best way to work your legs, but they aren’t easy. You can modify this exercise easier by using a chair or a table as a prop to make them easier and build up strength before trying normal squats. If you don’t have access to weights then there are also lunges that will give you the same effect without weights.
Abs – Crunches seem like an obvious choice for good ab workouts, but that won’t cut it if your goal is building muscle on those abs. You need to incorporate more difficult exercises such as crunches with weight (use a medicine ball) and planks for really giving your abs a great workout.
2 Basic things to get Fit without Being Bulky
Nutrition: Nutrition is one of the most important factors in any fitness program. You can’t out-exercise a bad diet (or “eating plan”), I’m sure we’ve all heard that before and it’s very true. So be smart about what you eat and try to follow these general guidelines:
Eat 5-7 small meals every day, each meal should contain protein and plenty of fruits and vegetables.
Try to avoid carbohydrates, especially those high in sugars such as white bread, pasta, etc.
Limit fat intake as much as possible; this means eating lower fat meats such as skinless chicken breast instead of fried chicken thighs. Also always use skim milk over whole or 2% milk if given the option.
If you’re looking to gain mass quickly then a good rule of thumb is to try and eat as much as you can without gaining weight. Try working out your daily calorie goal using this calculator How many Calories should I eat per day? and then try to stick around that number on most days, if not every day. Then don’t worry about counting calories on the days where you cheat a little or go over your marked calorie goals for the day. But make sure those days are few and far between!
Focus on eating foods from all 4 food groups (grains, dairy, vegetables, fruits) at each meal. This will ensure you’re getting a balanced amount of vitamins and minerals along with protein and carbohydrates/sugars.
Exercise: If you’re not already exercising then start by walking for 30 minutes a day, every day. Once that becomes too easy try adding in some light weight-lifting or bodyweight exercises 2 times per week after your walks.
And once again I would like to stress the importance of consistency, so try to find at least 2 days during your week where you can work out and stick with them (on those days don’t go overboard and kill yourself though, but challenge yourself). Then on the other days simply make sure you get your 30 minutes of walking in each day; this will add up over time and soon enough you will be looking better than ever! [ARTICLE END]
Also Read:
How To Be Healthy Without Being Obsessed 2022
