STAMINA STRENGTH: 5 ways to build a more athletic-looking body

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Saturday, April 15, 2017

5 ways to build a more athletic-looking body


Image result for cardio exercise1. Combine weight training and high-intensity cardio

" To build a more athletic-looking body, it's important to incorporate a weight-lifting regimen with high-intensity cardio routines," Catenacci says. Map out your workout schedule so you dedicate three or four days a week to cardio-centric workouts that reach 85-- 100% of your maximal heart rate in short intervals, he suggests. Bouts of (somewhat agonizing) lung-busting work interspersed with very little rest turns workouts "metabolic," meaning you ramp up the amount of calories you burn mid- and post-workout.

"For the remaining two to three days, you want to zero in on strength and resistance work that incorporates heavier weights you can handle for 12-15 reps per interval," Catenacci says. You also want to make an effort to vary your routines to continually shock your muscles and prevent plateaus, which occur frequently in typical weight training programs.


2. Focus on dynamic exercises
" While both isolated and compound exercises have their benefits, to achieve athletic performance compound dynamic exercises that simulate movements you use in sports is optimal," Catenacci says.
Focus on functional movements-- like bench press, deadlift, front squat to press, renegade rows, and kettlebell swings-- that will hit your lesser-used muscles and major movers to build all-over strength. Compound exercises also burn more fat and transform your physique faster than isolated moves that only key in on one body part at a time.


3. Take advantage of plyometrics, bodyweight moves, and agility work.
" Lighter weight and higher reps during weight training will burn fat and build leaner muscle," Catenacci says. If you're loading up a little over half your 1RM, move it as fast as possible.
Explosive exercises with moderate weight, like snatches, clean and jerks, med ball throws, and kettlebell swings all fit the bill.

" Plyometrics and agility exercises are fantastic for building fast-twitch muscle fibers to improve athletic performance, strengthen ligaments and tendons, and improve coordination, flexibility, and balance," Catenacci says. Plyos can include clapping pushups, box jumps, and bounding-- any quick, powerful moves that challenge your ability to generate power, jump higher, and run faster.
For fat-burning agility drills, focus on "suicides," carioca steps, and ladder work for speed in order to fit in more cardio and sport-specific moves.
Image result for cardio exercise
Don't underestimate bodyweight exercises, either-- MMA fighters are incredibly lean athletes who often nix the weights altogether to stay powerful and agile when they're prepping for a bout in the Octagon. Jump squats, burpees, and pushup variations can build that strong, shredded look you're striving for.


4. Up the reps, lighten the load.
" Arguably more important in this transformation is building a feasible nutrition plan around a high-protein diet that features good fat and wholesome carbs, while cutting down sugar and artificial ingredients," Catenacci says. "Think 90/10 when it comes to diet-- 90% whole or minimally processed foods (labels with three ingredients) and 10% whatever you want," he adds.
Flush your body with water (it's not going to make you bloated). "Without enough water, your body feeds off toxins in your gut and sap energy, leaving you lethargic and tired," Catenacci explains.

Image result for cardio exercise
5. Perfect your nutrition.
" To build a more athletic-looking body, it's important to incorporate a weight-lifting regimen with high-intensity cardio routines," Catenacci says. "For the remaining two to three days, you want to zero in on strength and resistance work that incorporates heavier weights you can handle for 12-15 reps per interval," Catenacci says. You also want to make an effort to vary your routines to continually shock your muscles and prevent plateaus, which occur frequently in typical weight training programs.
Compound exercises also burn more fat and transform your physique faster than isolated moves that only key in on one body part at a time." Lighter weight and higher reps during weight training will burn fat and build leaner muscle," Catenacci says.

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