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FAQ of Health (Body Building)
I'm a 22-year-old guy, weighing 80 kg, 5' 9" tall. I know I'm overweight and working on it. I've been exercising for the last 1 year (not regular) and have managed to lose 6 kg till date. My questions are:
1. I want to go for physique building. Now what I have noticed in the gym is that people like me who are already overweight and do weight training, tend to grow their muscles disproportionately. Either
their chests or their biceps become massive, and they look weird - like hulks. I want to have a physique like the male models on your cover page. Please tell me what kind of exercise regimen I should follow, which will help me lose weight as well as achieve my goal to gain a good physique.
2. I'm a pure vegetarian. My trainer is advising me to take protein shakes, which he says is a must for people who workout. Is it necessary to have such products? Do these shakes offer any benefits?
Keep up the good work! Consistency and perseverance coupled with a proper exercise and diet regimen will help you reach your goal. In order to get a 'defined' body, such as those of the male models that grace the cover page of this magazine, it would be advisable to knock off some more fat from your body. This can be achieved by engaging in any cardiovascular activity such as walking, running, swimming, cycling, etc, at least 3-5 times a week, for about 45 to 60 minutes, at a pace that leaves you breathless. If you intersperse weight training with brief (45-second) bursts of cardio that will also notch up the burn. This, along with a balanced intake can help you lose weight.
Disproportionate development or muscular imbalances occurs,
not due to overweight people doing weight training, but more likely because of incorrect training methods, such as focusing on one body part - chest, arms - to the exclusion of other areas. So split your weekly weight routine into one session of upper body, one session of lower body, etc., so that you work your whole body, especially areas of weaknesses, and not specific body parts only. Balancing muscle groups not only make you look better, it also prevents injuries caused by imbalances."Hypertrophy" or the increase in muscle size happens when you lift very heavy weights that allow you to do just half a dozen reps per set. Since what you desire is lean muscle and abs, focus on a stamina building workout with weights that you can handle for 10-12 reps/set. When that becomes too easy increase the weight on each set by 10 per cent. Secondly, protein shakes are not all bad; they're just not essential. Even if you are a pure vegetarian, protein abounds in dried beans, pulses, peas, cottage cheese, tofu, whey. Only if your diet is deficient in proteins is it necessary to supplement it. What you need to ensure is that you "feed" your muscles with a protein and carb rich snack immediately after your workout.