Consistency Is A Major Problem With Getting The Body You Want

Some of you may have watched the movie 300 and wanted to look like a Spartan warrior after you left the theater. So you got yourself a gym membership, tried to look the way they did in the movie for a few days, and gave up soon after. So you never achieved the look you wanted because it takes time, patience, and consistency to look like a Spartan warrior.

So how can you gain this consistency? When starting any workout regimen, you don’t want to overload on your workout. What I mean is you don’t want to do too much too soon. You don’t want the weight to be heavy when you start working out. Form is vitally important because you will ruin a good physique with weak or incorrect form. Not only that but good form prevents injury and joint damage over you lifetime. This may mean you may need to train with lighter weight in the beginning until you’re strong enough to increase the weight. You may need to do less reps or less sets in order to stay consistent with your workout.

“But I want to look like a Spartan warrior by the summer. That’s 2 months away!”

If you workout to look a certain way, you will return to your current physique because you didn’t allow yourself to get adapted to that workout lifestyle. This is why men who want to lose 20 lbs to fit into a tux or a suit for their daughter’s wedding will go back to being the man with the dad bod because he gave himself a time limit.

If you want to have your ideal physique, you have to keep working out on a regular basis and you will have to progress your workout. This may mean more reps, heavier loads, or more sets. You may need to switch your exercises out to challenge your muscles even more.

The best way to get stronger is to start out light and work your way up consistently. Let’s say you increased your weekly workout load by 2.5 lbs a week. This doesn’t sound like much, but over a 52-week period (one year), you would have increased your load by 130 lbs! So if you start out with 170 lbs on your bench press, you could potentially be bench pressing 300 lbs by the end of the year!

What’s The Best Time Of The Day To Start Working Out?

The time of day is up to you and you can play around with it as you see fit. Some people like getting a workout in before they start their day, while other people like working out after they get off of work. Sometimes you may not be able to workout at a specific time of the day for a certain period of time, so allow yourself to be flexible. The goal should be to get your workout in within that day, not focus so much on the perfect time of the day.

If you want to workout in the morning before work, allow yourself about 2 hours to get your workout in (which may take about 45 mins to an hour), take a shower, get dressed and make it to work. For some of you, it may take you about an hour to get to work, so you may need 3 hours.

“I feel weak and sluggish in the morning”

You don’t need to do morning workouts if you feel extremely weak or don’t want to wake up in the early in the morning. Remember that the easier you make it to workout, the more consistent you’ll be with your workouts.

Exercises That Build A Very Masculine Physique That Attracts The Eyes Of Women

There’s a body type that women are madly attracted to on an instinctual level. Just like men like small waist, wide hips, a round perky butt, and firm, supple breast, women like men with a V-shape. The V-shape would be broad shoulders, wide chest and back, and a small waist with 6-pack abs. This does not mean you can skip leg days either. A huge upper body with some bird legs will throw off your physique and make you look like a cartoon character. However, you don’t want your legs to be bigger than your upper body or you’ll have a more feminine physique. If your legs and butt grow easily, focus more on your upper body to balance things out.

I listed some workouts you can do that will allow you to achieve that V-shape. As you’ll notice I added leg workouts so you’ll look more balanced.

Bench Press Variations

There are three main bench press variation:

1. Flat Bench Press

2. Incline Bench Press

3. Decline Bench Press

These are the three main chest pressing exercises you can do with either dumbbells or barbells. This workout is great for the chest and I prefer it over push ups because you can add more weight to make it more challenging.

Shoulder Press

The shoulder press can be done while sitting on a bench or standing up. I do them seated because I workout in the basement where the ceiling is low. Either way you choose to do them, your goal is to build the shoulders. This is what’s going to give you the broad shoulders that will create the V-Shape top portion.

A man with broad shoulders gets the respect of men and the attraction of women. Broad shoulder gives your upper body a very strong, masculine look.

Weighted Pull Ups

In order to get a wide, strong upper back, you’re gonna want to start implementing the weighted pull up into your workout regimen. If you can do 10 solid pull ups with good form with your body weight, start adding some weight onto your belt. If you don’t have a weighted belt, buy one. It’s worth the investment.

Having a wider back makes you look strong and powerful.

Weighted Dips

Weighted dips work out your chest and your triceps. If you want bigger arms, you want to grow your triceps. Not only are weighted dips great for growing your triceps and chest, but they also help you increase your bench press.

Deadlifts

Now we get to the lower portion of the body. The deadlift is one of the best exercises for the lower back, the hamstrings, and the glutes (butt). As a man, you want to stand tall and strong with good power in your legs. Truth be told, but our legs are where we store our power. If you have weak legs and a flabby ass, you’re not gonna be as attractive to women. Believe it or not, but women do like men with firm butts. You don’t want to look like an female Instagram model, but you want your glutes to be firm and tight.

Aesthetics aside, the dead lift is a great workout to give you good posture. A man with a strong posture is very attractive to women. Think of a woman who has good posture (chest out, back arched, abs tight). When she walks, she looks confident and sexy. Think of how hot she looks when she walks in heels with good posture. A man with good posture looks strong and powerful. He looks like he’s confident and ready to take action. If you have really bad posture and like to hunch over when you walk, doing the deadlift can correct that.

Squat Variations

The squat comes in different forms and I will allow you to do your own research on what type of squat you would like to start doing.

I prefer doing the Bulgarian Split Squats, because I don’t have a squat rack, but I still get a good workout. If you’re able to do 200 lb Bulgarian split squats (100 lb dumbbells in each hand), you’re gonna notice a major difference in your quad strength.

You don’t have to do the Bulgarian split squat as your squat of choice, but if you don’t have a squat rack or find it difficult to squat with a barbell, the Bulgarian split squat is a good alternative.

Calf Raises

The calf is the least developed muscle on the average man’s body. He thinks that this part of his body is not worth the effort of working out. However, a man with well-developed calves will have better looking legs. You don’t want “chicken legs”. Most men focus heavily on their upper body but neglect the calves, which throws off his whole physique.

A man with well-developed calves will not only have aesthetically-pleasing legs, but he will notice that he will do better in sports as well. Basketball players are known for working out their calf muscles to jump higher. Working out the whole leg can achieve this as well (along with sport-specific movements)

Getting Your Abs To Pop

If you want insane core strength, I highly suggest the Renegade Rows. You may have thought that the best workout for your abs are sit ups or ab crunches. The renegade row is an exercise I highly recommend. Make sure the weight you use is light enough that you can lift it, but heavy enough that it challenges your ab muscles. The beauty of this exercise is it works your abs with fewer reps. While you’re doing 100 ab crunches, you may only be able to do 20-30 renegade rows.

I don’t need to tell you how sexy six-pack abs are to women. Once you melt the excess fat off of your ab region, you’ll see those abs pop out, giving off the 3-D effect for your abs. Once this happens, you’re gonna enjoy going to pool parties and walking on the beach with no shirt.

Focus On The Habit Before Getting The Body You Want

So you may be one of those guys who likes to go full throttle in your workout for a couple of weeks and lose steam over time. You’re working out wrong! No, the first thing you want to do is make working out very simple and easy. Stick to simple movements that are easy to do, but will be more challenging over time.

Don’t do 30 exercise movements a day for 7 days a week. Just to get you in the habit of working out daily, you can do 1-2 exercise movements a day for 5-7 days a week.

“That’s not enough! I won’t see any results.”

Think about it. If you were to do 2 exercises a day for 5 days, that’s 10 exercises that probably worked out each part of your body. The less you stress about your workout, the less likely you’ll skip your workouts and quit. If you happen to skip a day or two, you’ll be able to get back on track. Don’t try to double up, just do your two exercises you planned to do 1-2 days ago and you’re done.

Track your workout progress. All you need to do is increase the weight by 2.5 lbs a week. It doesn’t sound like much, but trust me it makes a huge difference over a course of one year. As you get stronger over time, you’ll see a major change in your body.

Don’t burn yourself out. If the workout is too hard, slow down. Take a breather. Remember that you’re working out for the habit. If you’re able to workout consistently for years, your body will become more chiseled. With proper nutrition, you’re gonna look like you should be posing for a fitness magazine.

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