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Do you want an athletic physique next year?

six pack

Marcelo Del MonacoHow are you doing? Hope that you’ve had an awesome time since last month. First, thanks a lot for following my column and for the amazing feedback. Please keep letting me know what you want to read about here. Following the requests, this month I have wrote the article for the boys, sorry girls, next month is going to be for you again, but you can read this article and give your man some advice on his training 😉

I have had quite few questions about how to build a ‘swimmer’ physique. Obviously the swimmers we see on the Olympic Games and high level competitions train for up to 8 hours a day, and have been doing that for a long time, so I believe that for most of us non professional athletes getting there by swimming is out of question. So what can we do to maximise results with the little time most of us have to train? The best strategy is very personal and takes into account your genetics, metabolic rate, previous exercise history, body type and many other factors so I will keep it very simple for this article purpose and if you want more info just send me an email. So our strategy will be divided in 3 parts:

First we have to develop the right muscle groups – so twice a week you should work on developing the following muscles groups: shoulders, chest, back and abs. Do 3 exercises for each group using 3 sets for each exercise. First, a set of 20 repetitions, on the second set add more weight for 12 reps, and on the third set add even more weight and perform 8 reps. That should be good enough for the first month.

six packSecond part of our strategy: nutrition – to look defined or ‘ripped’ you need to have a low body fat percentage (around 10% for man) while maintaining or developing the correct muscles. So control your calorie intake, avoid fat and sugar and increase your protein intake. Yes! protein again. To develop muscles an active adult male should consume 2 grams of protein per kilogram of body weight on a daily basis. In most cases this is the double of what we are used to. Have pleasure on trying and finding healthy foods that are also tasty and will help you to achieve your ambitions.

Finally: cardio – We all know about the benefits of cardio training, but the majority of us still don’t practice it enough. On the top of all the healthy benefits if you want to improve your body composition this is a must. Set two days a week for a 45 to 60 minutes cardio session, in the beginning the old school run is still the best choice. Highgate Woods and Alexandra Place are my favourites. Well, I wish you guys a great Christmas, keep healthy & fit and I hope to see you next year for some training.

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Marcelo Monaco
About Marcelo Monaco (38 Articles)
I'll help you to achieve your fitness goals - and I promise to smile and not shout