Men - You Can Get Physically Fit |
There are a few simple things you should set as a goal in order to get healthy and fit. No more wondering if you are physically fit, just try out the exercises listed below and see what you can do. Don’t get discouraged if you can’t do the entire exercise, just keep it up and within a few weeks and months of concerted effort you will be performing like never before. 
Ok men, this is for you!
It’s no surprise that the exercise gurus say that a “fit” man should be able to bench press 1 1/2 of his body weight.
Begin by lying down flat on a bench press bench and make sure to keep your feet flat on the ground the entire time you are exercising. Start with a lower weight, divided equally on each side of the bar and get to lifting. Keep increasing the weight to see how much you can really life.
When you are done, divide the heaviest weight you've lifted times your body weight. If you were able to lift less than 1.0 times your body weight, then you are a little weak but it can easily be fixed. If you were able to lift 1.0–1.49 times your body weight, then you really aren’t that far from your goal. Well, if you were able to lift1.5 or more times your body weight then you are a stud! Keep up the good work!
You want to strengthen muscle?
Some trainers suggest that the key is to lift quickly. Try some of the following exercises and see if you improve.
Start with a weight that's about 40% of what you can lift at one time. Do nine sets of three reps. Resting 60 seconds between sets. Lower and raise the bar as fast as you can, changing your grip every three sets. For example start with your grip at 16-20 inches apart and then move it to 20-24 inches apart. After about three to four days do three sets of flat, incline or decline barbell presses with the heaviest weight you can lift (six times).
Press you head into the bench as you are lifting. This will help to ensure that your spine stays straight. Pushing your head into the bench activates neck extensors.
A man in shape can run a mile and a half in 11 minutes.
Can you?
Your body's ability to provide oxygen to your working muscles shows that you are in peak performance. Many believe that regularly running lowers your cholesterol and keeps your body fat to a minimum. Seems like prevention of heart disease is a pretty good reason to run! So get started. On a flat surface, run a mile and a half as fast as you can. But remember, if you're trying to achieve aerobic capacity you need to be able to run long and fast.
If you want to get healthy and fit by running, try out these tips for 6-10 weeks and you'll improve your endurance up to 30%.
If you need to walk a little that's okay. Every Sunday take a 40-60 minute run. Make sure that you never feel winded at any time. Walk if you need to in order to make the whole hour.
On Tuesday do 4-6 half mile intervals at your own pace. Set a goal. If your goal is to run this in 10 minutes, each interval should be 3 minutes and 20 seconds. Don't forget to rest in-between.
On Thursday do 4-6 up hill runs. Keep a good pace. Take two minutes to rest in-between intervals and for the last interval jog for about 10-15 minutes.
Split the distance into four 600-yard intervals and run them at a pace that's 10% faster than your 11/2-mile pace, resting 1 minute after each.
Swimming is a great workout.
It requires aerobic capacity and upper body muscle. Swim as much as you can in 12 minutes. Your total distance in yards will be your score. If you swam less than 500 yards bad news, you are definitely out of shape. If you were able to swim 500–700 yards that’s not too bad but you’ve got room for improvement. If you were able to swim more than 700 yards well you are a rock star!
When swimming always keep your head in alignment with your body. When breathing, breath from your belly button and roll. Don't change the position of your head. You'll float better and use less energy. This little change will allow you to swim more. When you want to practice your swimming form, then swim just 25 yards and focus on your form. Begin swimming a total of 200 yards every time you practice, eight 25 yard intervals. Each week add 50 yards until you're swimming at least 500 yards. Bring on 25 more intervals every two weeks, until you can to swim the entire distance without stopping.
Do 40 push ups sound tough to you?
Do you think you can drop right now and do 40 push ups? Try it and see how you do. Pushups measure upper-body strength. If you can do this when you really need your upper body strength you'll have it. Get on the floor arms parallel to the floor and your shoulders. Start to push yourself up and do this as many times as your body will let you. If you can only do 25 or less pushups then you have a long way to go to get in shape. If you can do 26–39 pushups that’s not too bad but it shows room for improvement. If you can do 40 or more then give yourself a pat on the back and keep at it!
How about those abs?
If you have a lot of fat stored in the belly area then you are at a greater risk for heart disease. The easiest way to figure your risk level is to measure your waist and hip measurements and then compare the numbers. Get a measuring tape and measure your waist at the narrowest point and measure the distance around the widest part of your butt and hips. Divide your waist measurement by your hip circumference to find out your risk level. If you scored 0.92 or higher you are not doing too well and need to pay attention. If you scored 0.82 to 0.91 then you are not too bad but you have room for improvement. If you 0.81 or less then you are doing a great job!
So getting fit isn’t that hard it just takes an effort on your part and a decision to make some changes. If you are also planning to reduce your caloric intake a bit, then let me tell you it’s not as hard as you think.
Yes, to lose weight you will have to exercise and eat good foods but it really isn’t that hard. Try this, reduce your intake by 250 calories every day and burn away another 250 calories a day with exercise. That's 500 calories in one day. 250 calories is about the same as a 355 ml can of Coke and two handfuls of chips.
If you want to burn the same number of calories through exercise, try lifting weights for 30 minutes or walk 2 1/2 miles, just remember that whatever you're doing it has to get your heart rate up above normal. Also remember to watch what you eat later in the afternoon and early evening since you are much less active during this time and those calories can quickly add up.
Getting fit requires you to change your mind set and to get your butt up and off the couch. If you don’t like the way you look and the extra pounds you are carrying then do something about it. | 
