Obtaining a proportional, symmetrical & lean physique.

On my first blog I posted about how to build quality muscle mass with the basic methods that will help you pack up on some weight. Now in this blog post, I will discuss what it takes to build a lean, proportial and symmetrical physique. When I decided it was time to transform my body, the first thing I said to myself was “I want to be symmetrical” from my lower body to my upper body.  From the moment I set that goal, I have focused on improving my physique and increasing my definition and overall symmetry.

Goal Setting:

Goal setting is critical in your body transformation process. In this case, if your goal is to get shredded and be proportial, make it happen by doing what needs to be done in order to get you there. Setting goals helps you stay motivated, determinated and serves as a constant “reminder” that you will achieve that goal no matter what. Constant mind and body connection is crucial for reaching goals, of course, there might be days you don’t want to train or you are not feeling well…Don’t sweat it! It is ok and normal to take a day off to recoup and get back in the groove of your training. “Sweat, sacrifice and the quality of work you put in will determine your results.”

Training According to your plan: I am a strong believer that you must be creative and make your work outs effective and different. The more you shock your body with new routines, the better it will respond to what you put it through. Your body WILL advance by doing so.

Training Steps to lean out:

Step # 1 – Cardio: Cardio is essential in the process of fat loss, in order to reach your ideal weight. In this case, to start leaning out and seeing definition, cardiovascular training must be added into your daily routine, whether you like doing it or not. I will share with you what I do and how I manage my cardio during the week. I focus on doing it at least 4x’s out of the week, sometimes on an empty stomach or sometimes I take my Elite Recoup BCAA’S By Dymatize Nutrition throughout my cardio to stay hydrated and get the nutrients I need.

How should you do your cardio? Some people have the tedency to overdo their cardio and that’s what causes them to lose extreme muscle mass instead of retaining it. Please keep in mind that, “running” or uphill runs won’t benefit you in this process, the key is to hold onto muscle mass, while burning the “Extra fat” you carry. 

- Cardio Routine – Treadmill:  
Minutes of cardio: 30 to 40 minutes. Start with 30 and Increase to 40 after a week
Speed and Inclination: 4.5 mph and 2 Incline. It will be a Medium Pace Walk.
Calories Estimated to burn: 230 – 250 calories.

Step # 2 – Light Weight & High Reps: This routine has been one of my favorite methods of training…it’s also called “Muscle Endurance”. This killer method will help you increase your stamina, heart rate and most important, overall definition. The advantage of this method is that you will be able to stimulate DEEP muscle fibers to grow and enhance definition and size.

- Sets & Reps: You will be performing 4 sets and on each set you will be doing a maximum of 15-20 reps. I usually increase my rep range to 25 max on my second to last set. In regards to the weight you are using, pick a weight that it isn’t too light nor too heavy, but rather, a weight that will challenge you and which you can perform the exercise properly in addition to completing all your sets and reps.

Step # 3 – Muscle Failure: This method consist of using light weights and doing a series of reps until you are unable to do them anymore. Keep in mind that warming up before this intense work out is crucial. This routine works for men AND women looking to increase definition.  The benefit of doing this type of work out is that you are fatiguing the muscle for growth and definition, as the human body is not used to taking it to exhaustion mode while training.

- Sets & Reps: You will be doing 3 sets per exercise. Keep in mind when performing this exercise, do not bother on counting how many reps you’re doing, rather your primary focus should be on contracting each rep to full potential and pushing yourself to the limit.

I hope this blog posting has been helpful to you and informative on how to start the process of achieving a lean, proportial and symmetrical physique. If you have any further ideas or topics you would like me to discuss on my next blog here at STATUS Fitness Magazine, feel free to leave a comment with your suggestions. 

I Breath and Live Health & Fitness.

Best,
John Carter
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