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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Sunday, February 18, 2018

Does Men's Body Size Matter?

Men's Body Size

Many men who join a gym have the same goals in their head – they either want to lose weight and tighten up or they want to get big and put on muscle. If you ask the men who do women prefer, the lean fit guy or the big muscular guy, would their answer come out even? And which body type do women actually prefer their men to have? A recent survey carried out by Men’s Fitness Magazine of 3000 participants, both men and women, may shock you.

Add More Muscle

Compared to last year, when only 43% of men said they wanted to add more muscle, the 2008 survey revealed that a staggering 87% of men now want to add muscle and shape-up. When the women were asked the same question it showed that 58% preferred more muscle on a man. It won’t shock you to know then that when both were asked who their favourite celebrity body was, the answer for both was the same – Daniel Craig as James Bond.

“Muscular men are considered to be more dominant than weedy-looking chaps because being physically imposing implies you are more confident,” says Dr Kerri McPherson (Health Psychologist at Glasgow Caledonian University) when asked by Men’s Fitness.

Important to Have a Good Body

When it comes to whether or not it’s important to have a good body, it’s amazing how image-conscious the world has become. Out of the 3000 individuals surveyed, 97% said that it was important to have a good body, up by 10% when compared to the results in 2007.

Even though both side believe that having a great body is important, their views vary slightly when it comes to how far they’re willing to go to get that perfect body. 23% of the men would consider having plastic surgery, whereas 30% of women were open to the idea of going under the knife.

Just the Way You Are

Sometimes it’s good to know that you’re liked just the way you are. When the 3000 individuals were asked about their favourite body shapes, the results were as follows: 42% of men said they liked women to be curvy, 37% said athletic, 14% said slender and 7% said busty. When the women were asked the same question the survey revealed that 58% of women preferred men to be muscular, 21% said slim, 11% said chunky and 10% said cuddly.

It’s time to recognise that the gym, especially the weights area, is no longer just for athletes and for massive men who grunt and groan, it should be used by everyone if they want to reach their goal. The majority has voted – it’s time to hit those weights.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.