We live in a world in which body image is increasingly used to define who we are. We can feel pressurised as consumers, super-conscious about carrying even a few extra pounds, and regularly cajoled into aspiring to a physical being which, let’s be honest, is near-on impossible for most mere mortals to achieve.
Bombarded with images of impossibly shaped beauties and guys with perfectly sculpted abdominals (likely to have been air-brushed within an inch of their torsos), it's no wonder there are concerns in some circles about the message this sends out to the majority, especially the young, who can only dream of that cover model physique.
And yet, time and time again we have evidence that when we are in-shape and feel good about our bodies it comes with a vitality and self-confidence – not to mention untold benefits in fighting illness and disease – that is incredibly powerful.
So, assuming you’re already fit and want to push yourself further in the quest for that eye-catching physique, what do you need to know and how do you go about achieving it?
The road to a great body is without exception a tough one, as Ben Whiteman, Wellness gym manager, at Sevenoaks Leisure Centre is at pains to point out:
"I don't want to discourage anyone at all who is motivated when it comes to fitness, but getting that six-pack, those broad shoulders, bulging biceps and impressive v-shape that a lot of guys covet requires an incredible amount of hard work and dedication,” says Ben.
"However, once you realise what you're in for and can plan and adapt your workouts, diet and rest times accordingly, you do have the building blocks in place.”
And it’s not just about making the gym your second home and attacking every piece of equipment like a man possessed. Getting – and keeping – that physique requires a mix of approaches and disciplines.
“There are a few key things that are essential if you are committed to building muscle, bulking-up and getting that ripped look. These might, at face value, look simple but you will have to work seriously hard. It can be done, but ‘dedication’ and ‘application’ are key,” adds Ben.
“Take advice from a fitness professional and read up - magazines like Men’s Health are a great source of both advice and inspiration - but breaking it down this is all about progression, diet and rest.
“You will need to change your programme every four to five weeks, incorporating things like super-sets, pyramid sets and working different muscle groups in a programme spread across a week (a fitness professional can advise). Your diet will be essential and you will be looking at taking on at least two grams of protein for every kilogram of body weight each day – that’s a lot of eating! And rest days are vital because this is when your muscles do a lot of their important work.”
Something on which Ben cautions strongly is the trap a lot of men fall into of simply working the
“t-shirt muscles”.
“As fitness professionals we see it time and time again in the gym. A lot of men will go hell for leather working their arms and chest but then neglect the rest of the body. You see guys with that hunched look, where their shoulders are virtually up around their ears and where, when they walk, they look like they have rolls of carpet under their arms.
“Not only will this prevent you achieving a physique that is balanced, it is also bad in the long-term for things like overall body strength and posture. You have to work all parts. That is not a choice, it is an order!
“It is also vital to work the legs. A lot of people neglect this because they find working them can be tough and takes a lot out you. But these are big muscles – just think what you expect them to do for you everyday - and they therefore require big attention in the gym.
“You must also mix-up your weights work with aerobic activity, whether that’s in the gym, in a group fitness class or on the sports field.
“And you need to be realistic. Age will impact on how much you can change your overall body shape, as will genetics. But that’s not to say you can’t apply yourself, work hard and see physical changes and improvements.”
Eating often presents the toughest obstacle for those following a muscle building programme. It might sound great when told you have to take on loads of calories, but the reality – not to mention the monotony – of a high-protein diet can be quite a challenge.
When in-training for the last "X Men" film, Hugh Jackman - an impressive physical specimen at 44 - spoke about the huge importance of diet and the discipline required to take on the level of fuel needed as part of a serious exercise regime:
"It’s all about eating. I get up at 4.00 am and eat egg whites, then every three hours after that I have a combination of protein or steamed vegetables and brown rice. After mid-day, it’s no rice or carbohydrates - just vegetables and meat or fish,” said the Australian star.
Now, that’s not a plan many of us are likely to follow but it does give you some idea of what’s involved if you want to look like Hugh the next time you hit the beach.
It's a view firmly echoed by nutritionist Nicola Kirbell:
"For guys looking to bulk-up, build muscle or get that 'cut' look diet is, without question, one of the most vital considerations. You might not have to go as far as someone like Hugh Jackman but you will need to think carefully about your diet and, crucially, plan your meals ahead,” advises Nicola.
“This will be about consuming a lot of chicken, turkey and fish, cutting right back on carbs such as potatoes, pasta and bread, packing in the veg and salads, and researching other sources of protein such as certain yoghurts and selected nuts, in moderation.
“You will also need to make sure you take on the right amount of water and, where necessary, use a good quality shake to keep that protein intake up throughout the day.”
So, there you have it. We didn’t say it wasn’t going to be easy, and it’s a regime that is definitely not going to suit everyone. But if you already have a good level of fitness and aspire to a better physique then why not set yourself a challenge.
Editor’s Note
Ladies, we apologise if our latest feature appears to have a decidedly male-bias. Rest assured, we will be looking at issues of female fitness, including pre- and post-natal exercise, in the coming months.
-ends-
Sept 2012