You see, there exists a specific set of measurements and ratios that can calculate what the perfectly proportioned male physique is. Ancient master sculptors such as Leonardo da Vinci and Michelangelo had long figured out these proportions, but over time, the concept just faded away. The ideal male body measurement is superbly displayed in Michelangelo’s King David sculpture (left).

There are only three measurements you need to know to determine your ideal physical proportions and they are your height, shoulders and waist. Many of the research done on the human physique, classic art sculptures and the psychology of human attraction indicated to us that there is a specific body shape and size that people will find the most attractive and pleasing to look at.

It is psycholigically known that men who are close to this ideal body size and shape are generally treated more favorably in any societies. They get bigger salaries, bonuses, more business deals and of course, more pretty girls. Given the physical and social benefits of having a perfectly well proportioned male body, you should know what is your specific ideal perfect body size and shape and how to get it, right?

Everybody will have an ideal waist measurement and ideal shoulder measurement that correspond to their height that equal your perfect body proportions. This is sometimes referred to as The Golden Ratio. Scientific research has confirmed that women will find a man most attractive when his body proportions approach these ideal measurements. Unfortunately, most men have no inkling what these body measurements are and how to get them.

Do you want to know? Well,firstly you need to know what your measurements are right now compared to what your perfect ideal body shape is going to be. Once you know where to start, you can determine how to go about getting to where you want to be.

The health and fitness industry has always been striving for the perfectly proportioned look. However, nobody has managed to pin down what this “look” is all about, how to measure it, and how to get it until John Barban, author of The Adonis Index Workout designed a plan on bringing you to your specific ideally perfect body shape starting with your present male body measurements.

Forget about doing weights to get bigger muscles or long boring cardio exercises to lose weight and fat. The perfect male body should be carved out with specific exercises and the workout routine is different for everyone because the starting point of everybody is different.

This is about a specific workout routine to build your body into its most appealing perfect shape. The idea is to get bigger muscles only at the right places and lose inches where you need lose them so that you can get a proportionately shaped perfect male physique. This is the male body shape that women find attractive and men respect.

So find out what are your measurements now and then work towards getting the appealing perfect male body that everyone desires now.

Chris Chew is a fitness, health and relationship consultant. Read his free articles at Perfect Male Body Measurements and How To Get Attractive Male Swimmer’s Body

Low-Tension Machinery

Your first option would be to purchase or otherwise gain access to some variety of workout machinery. Many people who can’t stand running can get into a walk on the treadmill or a ride on a spin bike, especially when it is done in their own home with the distraction of some good music or a television.

If your biggest concern with running is the stress on your joints, then consider low-tension machinery such as an elliptical or recumbent bike. If your pain is more severe, you would likely be better off with a recumbent bike, but you can do arm lifts with dumbbells to make the workout more intense. You may also be able to do adjust the tension on the bike to create a more demanding yet completely joint safe workout.

Dancing

This has to be at the top of the list for cardio alternatives whether you love to run or not. You can dance anywhere, anytime and can make it as intense or gentle as you want it to be. Your movements can be wild and intense so you burn hundreds of calories per session or you can dance around in a calmer manner that delivers a more conservative calorie burn.

Dancing will also help relieve stress and leave you in a much happier mood!

Swimming

Many people who hate exercise in general can deal with swimming laps or taking a water aerobics class. If you have severe lower body pain or problems with bending your leg joints you can swim with your legs out behind you, pulling your lower body through the pool with your upper body.

If you have limitations of movement with your upper body, you can prop your chest and upper body on the side wall and kick your legs out behind you to get in some form of a workout.

For those with more severe pain or physical limitations, just getting in the pool and keeping your body moving can be a form of cardio that helps keep you healthy and helps control weight.

Interval Training

If your problem is just that you hate running or have a general distaste for cardio workouts, consider doing a variety of strength movements mixed with some non-running cardio bursts. You will virtually be performing strength building movements with 30-60 seconds of cardio movement thrown in to elevate your heart rate and burn more calories.

Some non-running cardio movements that can be added include:

* Step-ups on a small platform or exercise step.

* Knee lifts.

* Jumping jacks (if necessary, step legs out and in rather than jumping)

* Fast punches (squat down, punch out in front of you with control)

Whatever your reasons are for not wanting to run, it is no excuse to become sedentary or continue to live a sedentary lifestyle! Just find a way to get your body moving, even if it’s just strapping on a $5 pedometer and vowing to walk 5,000 steps a day.

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The truth is that you can do all the ab exercises in the world but if you don’t shed the fat that covers them, they will never get seen. That’s why you have to lose fat in order to obtain a perfect six pack. Of course, those ab exercises are still important. If you want that washboard look, you must train your abs every day or every other day. But you must also work to strip away that layer of blubber that’s covering all your hard work.

One of the ways to do this can be aerobics. Aerobics will burn the calories necessary to lose the weight you need to lose. Any type of aerobics will do. Those spinning classes at your local gym, or that Latin impact class are good examples of aerobics that will help you lose weight. But you could also run on a treadmill, walk on a stair master, or just walk up several flights of stairs. The point is to get your heart racing, your blood pumping and your sweat glands working.

A good starting point is twenty to thirty minutes of aerobics exercises two to three times per week. Eventually, however, for maximum results, you’ll want to go longer. The really dedicated do some type of aerobics activities five to six days per week for thirty to forty five minutes. That’s a lot of aerobics activity, and a lot of calories burned. If that person also did ab exercises, a six pack would be hard at all to achieve.

Aerobics exercises aren’t easy to do. Most people hate cardio type workouts so they put it off as long as possible. Then they wonder why they’re not seeing their abs despite all their hard abdominal work. To get yourself psyched up about doing aerobics exercises, post pictures of your favorite celebs abs, or find a model whose abs you’d like to have. You don’t have to have their head attached if it makes you feel weird. Just focus on that ripped midsection. Post one on the fridge while you’re at it. This will make you realize that you’re working towards a goal and it will make you actually want to do your aerobics exercises.

Just don’t forget to continue to work your abdominal muscles. Work them from every angle so that you get that solid frame you’re seeking. Work your upper abs, your lower abs, your abdominals and do plenty of twisting exercises to keep yourself limber. Soon, you’ll see that washboard showing through and you’ll be able to say that you achieved your goal.

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The National Institute of Health (NHI) recommends that the average adult needs at least 30 minutes of moderate aerobic activity daily, plus 2 to 3 sessions of more intense workout routines per week. It is vital to stick to an effective fitness plan. So it is recommended that these basic exercise tips be followed: set fitness targets, track activity progress, inject variety to your routine, exercise with a buddy, don’t rush things, wear comfortable clothing, and listen to what your body is telling you to avoid injury.

There are tricks to getting motivated if you find it hard to add exercise to an already busy schedule. It takes a reasonable amount of will-power to stick to an exercise regimen. If you’re the type who easily gets bored with routine, add a twist to exercising by inviting family and friends. Take your partner out with you to walk the dog daily or have an after dinner stroll around the neighborhood or local park with the entire family. Get involved in outdoor activities such as hiking, cycling or swimming. That way, exercise will seem to be more of a reward than a chore. And since outdoor exercise is always enjoyable, you are actually giving your kids a living example of how exercise and fitness are quite important to maintaining a healthy lifestyle; not to mention fun.

Our world today tends to breed unsociable and sedentary attitudes in our children – they spend more time in front of the computer or TV than anywhere else. Obesity among the youth is on a rise, but you can avoid that with your kids by getting them actively involved in their individual interests. If your child loves to read, walk together to the library or a nearby bookstore to pick out some books. If they show interest in art, go biking together to pick up some sticks, leaves, dried flowers or stones they can use for home projects. If they take interest in a particular sport, encourage them to undergo training or take part in organizing a team. Keeping them active is not only healthy – when kids are involved in something productive, they tend to grow into more responsible and balanced adults.

To get each member of the family involved, pick a time of the day when everyone is free. Most likely, that will be just before or after supper, and I’m almost sure that everyone spends this time watching television. On the average, each person spends about 2 hours a day watching TV. You can turn that into more productive time by taking a brisk walk or playing a game of badminton just before supper. Thirty minutes to an hour of this 3 times a week provides much needed exercise. The body’s metabolism slows down by an average of 10% a decade, which explains why people tend to gain weight easily as they grow older. Weight gain at mid-life is inevitable, so it is essential

to get into a regular exercise routine to maintain your ideal body weight.

For those other times when it’s just not possible to get a workout, remain faithful to your weight loss plan by doing some adjustments to your diet. Get more fibre, fruits and vegetables – they’re good for you and don’t make you fat. Better still, give your body a great kick-start by getting into a cleansing or detox habit to maximize your weight loss efforts. A good detox elevates your body to its optimum level so you get efficient nutritional absorption and the added energy boost.

The Clean 9 Nutritional Cleansing Program is a 9-day detox designed to kick-off your weight loss or weight maintenance mission. The program includes a combination of cleansing and nutritional products that provide your body with the essentials as it gets rid of harmful toxins that slow down the metabolic process. It also includes carefully selected meal plans, an exercise plan plus added support tools to complete a holistic weight loss program. Start off with a Clean 9 Nutritional Detox to maximize weight loss efforts and maintain a long-lasting healthy lifestyle.

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For starters, an individualised exercise regime under the watchful eye of a skilled professional is one of the safest ways of working out. This is especially important if you have health problems or are starting an exercise regiment after a long layoff. A fitness professional will ensure that you perform all the exercises correctly and plan your workout in such a way that you minimise injury and over-strain.

A trainer will also be able to help you target your problem areas. For example, many women have a problem with their lower bodies, a trainer could help women to isolate and target the hips, thighs and buttocks. Whether you are a seasoned athlete seeking to up your game or a novice who just wants to get fit, a personal trainer can go a long way towards helping you to reach your goals.

One of the key challenges that most of us face is staying motivated and sticking to an exercise plan. Many people tend to invest in expensive gym memberships only to let them go to waste after the initial enthusiasm wears off. A professional will give you that much needed push and help you develop self discipline.

When you hire a fitness professional, you can also rest assure that your exercise routine will be anything but run of the mill. He or she can add some fun and variety to your fitness plan, by taking it out of the gym for instance. You could do outdoor workouts or take up a sport with the help of a professional. This spice and variety in your workouts will also ensure that you do not plateau.

The expertise that an experienced trainer can bring goes beyond the actual workout plan, he or she can help you to transform your life overall. You can opt to engage a professional who is experienced and well versed in creating a diet plan that will supplement your exercise program. This will contribute to a healthier lifestyle.

One of the main deterrents that keep people from getting personal training is the cost. However, a personal trainer can be an extremely cost effective investment, when you think about how they contribute towards a better quality of life. You could scour the internet for someone who fits your budget or check with the local gyms about any promotions that they might have.

Personal training can be an extremely effective way to achieve your fitness goals. It will allow you to exercise in a safe and yet efficient manner. A fun and engaging personal trainer can also make your workout a less dreaded experience, turning fitness into fun. It is definitely an option that you should consider if you are serious about your health and fitness goals.

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But the workout routines discussed here are not meant for beginners. You can opt for bodybuilding if you already follow a fitness program and familiar with physical workouts. The workouts meant for bodybuilding is pretty challenging and should work on one muscle group each day. So here is the routine for bodybuilding.

Monday: Workouts for Chest Muscle

The chest can be divided into three parts upper, mid and lower and there are exercises for developing the muscles of each part. But before you begin with the exercises you should warm up your body. Do some pushups and stretches for the warm-up.

Upper Chest- For building the muscles on your upper chest you can go for incline dumbbell press and incline dumbbell flies. You have to perform both the exercises, four sets each with ten reps in each set.

Mid- You can do Bench Press and Bench Press with Chest Flies. If You find chest flies difficult then can do Pec-Dec. You have to both the exercises, four sets each with ten reps in each set.

Lower Chest: You should do lower chest exercises only when you can properly perform the upper and mid chest exercises properly. For building your lower chest you do Declined Bench Press and Declined Bench Flies.

Tuesday: Legs Workouts

Before getting down to work for building your legs you have warm-up by doing squats and stretches. The main leg muscles are quadriceps, hamstrings and calves and for each there are separate workouts.

Quadriceps: For building these muscles you have to do lunges with dumbbells. Then you can do Leg Raises on the machine or Smith Machine Squats. You have to do the two types of workouts, four sets each with ten reps in each set.

Hamstrings: You tone up this muscle by doing Leg Curls on the machine. Again the exercise should be done in four sets of ten reps each.

Calves: Do Calf Raises on a stand in four sets of ten reps each.

Wednesday: Bicep Workouts

For building up your biceps you have to do Bicep Curls, Barbell Curls and Thumbs up Curls. You have to do these exercises in four sets of ten reps each.

Thursday: Cardio and Abs Workouts

Running, jogging, swimming and cycling provides great cardio vascular workouts for the body. And you choose to do any one of them.

For building your abs you have do three set of exercises. Reverse crunches for lower abs, forward crunches for upper abs and side crunches for obliques. You have to do these exercises in four sets with fifteen to twenty reps in each set

Friday: Triceps and Shoulder Workouts

Before you begin the exercises for triceps you have warm first by doing some pushups. For building your triceps you have to do Triceps Dips, Triceps Curls, Lying Triceps Extension and One Arm Triceps Extension. Again these exercises have to be done in four sets of ten reps each.

For your shoulders you can perform lateral raises and shoulder presses with dumbbells or on a machine.

Saturday: Workouts for the Back

Back exercises include chin-ups and pushups which have to be repeated fifteen to twenty times. For building your lat muscles you can do Lat Pull down and One Arm Dumbbell rows. Plus you have to do Machine Rows and Dead Lifts for your mid back. All the exercises have to be done in four sets with ten repetitions in each set.

If have you are unclear about the exercises discussed in the article and have doubts about it then you can always approach a fitness trainer who can demonstrate the workouts to you. It’s even better to hire a trainer under whose supervision you practice the exercises.





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Harmful Effects of Diet Pills

The diet pills affect the digestive organs like liver. It increases the enzyme activity of the liver so that it burns the glucose and fat with speed. This alters the normal functions of the body and can lead to liver cancer. There other types of pills which helps to decrease hunger by slowing down the secretion of digestive juice. Consumption of diet pills is harmful for the digestive system and it causes constipation, abnormal digestive pattern and liver cancer.

Given the harmful effects of diet pill you should avoid them altogether and follow a healthy procedure of losing weight fast.

In the following we have discussed about some tips for losing weight fast without pills:

Exercise:

You have to burn the excess fat from the body by engaging in rigorous physical exercise.

Take a brisk walk everyday in the park. You can either go in the morning or in the evening. Through brisk walking you can burn a lot of body fat. Drink some water before going for the walk it will help you burn the acids and digestive juices in your body while your walk. Once you are habituated to brisk walking you can start jogging and running. When you run or jog you breathe in more oxygen and oxygen helps in burning carbohydrates, fat and sugar. You can also go for cycling and swimming which provides great cardio vascular exercises.

These days’ gyms have sprung up in all localities. By working out in the gym you can get quicker and better results compared to other ways of exercising. Gyms are well equipped with hi tech equipments which makes workout easy and effective. And of course there are fitness trainers to motivate and encourage you. Gym workouts include body toning techniques as well as weight loss programs. And you can easily lose weight within a matter of time.

You can also hire your own personal trainer. A personal trainer is competent to design a fitness program according to your needs. Everyone has different level of stamina and the exercise should be tailored accordingly. A personal trainer is competent to suggest you the right sort of exercises for you which will help you achieve your goals. You will get quick results with less efforts if you workout with a trainer. This will save you the amount of time you spent at time on your own

Dieting

In order to lose weight you have to cut down the intake of high calorie food and junk food. Make low calorie diet plan for yourself. Atkins diet is a very popular diet plan and number people have benefited from it. You should focus on eating easily digestible food which should constitute seventy five percent of your regular diet and rest twenty percent can include lean meet and dairy products.

Strictly follow a exercise routine and a diet plan for some months you will successfully lose weight fast without popping the deadly diet pills.

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But it’s important that they follow correct workouts in order stay fit and in shape. For this they should have essential knowledge about the exercises which can be done at home. Here in this article we will tell you all about the workout routines suggested by fitness instructors which women can practice at home.

Cardiovascular Workouts

Most women are conscious about their looks and they workout because they want to maintain a perfect figure. And for this cardiovascular workouts are very effective and they help to burn body fat. You should include cardio activities in your workout regime. You should spend at least thirty to forty minutes after a treadmill or swimming or cycling for three to four times a week. These kinds workouts will not only help you stay in shape but will also make your heart healthy.

Weight Lifting

Weight training is another good workout for the body. It helps to tone the muscles on thighs where fat usually accumulates. You can use standard weight for weight training and with time increase it in order to get a better toned body. You can also incorporate lunges in your weight training program.

Arm and Leg Workouts

For making your arms and legs toned you can engage in rope jumping that offers a full workout for the arms, legs, waist and the hips. Another great workout for arms is lifting dumbbells which are excellent for biceps as well as triceps. For shaping your legs you can go for long runs and long jumps.

Find ways to make exercise routines more enjoyable and less stressful. You can turn on music while you workout and dancing is also an effective way of burning calories. But before you adopt any exercise routine for yourself you should consult an expert. All exercises may not be suitable for and you may not know the correct steps of an exercise and may end up injuring yourself. Approach a fitness expert at your local gym or a qualified physician, who will suggest some safe workout routines, you can easily to pick them up and practice at home.

But before you get down to work always remember to warm up for ten to fifteen minutes. A warm up will make your body flexible and prevent you from nursing a muscle injury. You also need to perform a warm down exercise after you completed your workout routine for the day. Besides working out you also need to follow a healthy diet for an overall healthy life.

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Warm up

Before you get down to work you have undergo a warm up exercise program which will make your body flexible and give you the energy to perform the exercises successfully. You have exercise on bike; do rope jumping for five to seven minutes in order to get your body ready for the extensive workout routine.

Workouts to Fight Flab

The workouts for beginners are designed to strengthen the muscles of the upper and lower abdomen where body fat accumulates. In one particular exercise you have to lie down on the floor and put your hands behind your neck. With your knees bent and feet firmly on the floor you have pull up your shoulder towards the knees. This exercise will tone your abdomen and will help you to get six pack abs. Your fitness trainer will ask to ask you to do this exercise twice a week.

Shoulder Press Workouts

As a beginner you will be using free weights to make your shoulder strong and powerful. You have sit to on a bench with your feet on the floor and hands on your sides. You have to lift a bar or a free weight till it reaches your arms and then put it down slowly and carefully. Trainer’s supervision is very important during this time.

Bench Press Workouts

You will be using barbells and dumbbells for chest exercises. You have lie on a bench with your feet on the ground and you will be lifting the barbell or dumbbell by stretching out your arms in an upward direction and then bringing down your arms slowly to your chest and then keep on repeating the process. You have to do this exercise twice a week and if you improve you will be allowed to do it thrice a week.

Squat Workouts

The squat workouts are meant for exercising the thighs. You have to squat while holding barbell on the back of your shoulder. Then you will be raising the bar by stretching your arms fully by properly bending your knees. To master this exercise you have to practice a lot of times. Every time you lift the bar you should exhale in order to get the energy for the workout. You have to do this exercise thrice a week.

Whichever gym you’re going to make sure you have a personal trainer to supervise you while you’re performing some difficult exercises otherwise you may injure yourself. A trainer should always be there at your disposal.

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A life which lacks proper diet and exercise, it bound to suffer from a lot of physical diseases, both mental and emotional problems. The answer is to have a healthy lifestyle as early as possible. This is the reason why exercising has been given a lot of emphasis in many schools recently. If a child has got healthy eating habits along with regular exercising, he will carry it on later in his life and also pass it on to his children. This is a blessing which we as parents can give to our children, a healthy life blessing. And this blessing will help them to live a healthy life.

But the case unfortunately is the opposite. We wait for physical problems to crop up before we change the unhealthy lifestyles which have resulted in the problems. By that time, change is difficult, even if we know that health depends on it. After a point of time, changes in our lifestyle is difficult to change. Moreover, by that time our unhealthy lifestyle has been passed on to our children too, who will one day have the same problems. That is why it is said that certain disease runs in the blood. It is actually the unhealthy lifestyle which is passed on from one generation to the other and poor eating and exercising habits. It is not the disease which is passed on.

Good health has no shortcuts. Many look for the magic pill to change their body without any effort. In spite of this, there are many commercials of television and advertising to convince us of pills which will make us look great. But there is no such thing that exists. It does not work so easily. Some effort and commitment from our end is required. The change is required. It does not need to be a major change. Simple adjustments like walking up and down the stairs, eating smaller meals, walking to the parking lot, can make a lot of difference. You will have to have an exercise routine with a healthy diet. This will make a dramatic change in your lifestyle. Start and you will be happy to have started. So start and see the results and you will be motivated. The difficult part is to start. It is fine if you start slowly and then go in for an intense program. After you see the results, you will always remain motivated.

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