Getting more muscle on your frame will build your sex life, your self esteem and your health.
Get stronger to last longer.
Being a fitness buff for most of my life, I've worked out as a cyclist with a 145 pound frame and body builder at 200 pounds.
To those who think that you have struggled with a weight problem all their lives as I have, I'll take the bodybuilding frame any day of the week.
1.
Focus on strength building.
What men have been forgetting is that muscles burn fat constantly and more muscles burn more fat consistently.
To get lean and muscular, you need to eat protein, work your muscles in compound exercises and get the rest needed to recover.
2.
Building muscle preserves your testosterone.
The problem that many who decide to get back into fitness face is a misconception about their goal.
There are grossly overweight guys in the gym on treadmills trying to burn calories to reach their ideal weight and wasting the little testosterone they have left by hobbling on a treadmill or huffing on a stationary bike.
By the time they're done, they have no energy left to properly perform their strength routines.
3.
Measure for success.
If you are overweight and looking to get into shape, you need to do two things after you get your medical check up.
Get measured by a spouse or friend.
Measure your biceps, your chest, your waist, hips, and a thigh.
Check them once a week.
4.
Eat for strength building.
If you are building muscle and eating correctly you'll burn fat.
Commit to getting stronger.
Remember this phrase and make it your mission statement.
"More strength equals more muscle".
5.
Get into strength training first.
That will take care of your fat burning and your weight loss.
I recommend progressive weight lifting because it allows you to start light and add as much weight as you can handle.
If you are over 40, you will need more testosterone anyway.
Strength training will help you get more and keep more of the big "T".
6.
Start with the basics.
If you are completely sedentary, body-weight exercises work well to get you primed for the weights later.
Don't over train because you won't get very far if you're injured.
7.
Start simple and build up gradually.
I started with dumbbells because of the space limitations of my apartment and to this day I'm sold on them.
If you like barbells, that works fine as well.
8.
You must absolutely follow proper form and technique.
It is detrimental to the workout if you pack more weight on than you can handle.
You'll know if you have too much weight on the bars because you will not stay true to form on your reps.
9.
Be progressive and patient.
Add more weight each workout to keep pushing your body out of your comfort zone, but stay within your form.
If you cannot complete rep number five out of 12 with proper form; you have too much weight on the bar.
10.
Mix it up for variety.
Machines are fine for isolation exercises but you will need to add compound exercises to build strength and overall muscle mass.
Break up your routine with calisthenics.
Perform push-ups, crunches, etc.
, during your workouts.
As you develop strength and stamina, move on to more difficult versions of these exercises or add weights to make them more difficult.
Keep records of your meals, your workouts and your measurements.
Remember that at this stage, your tape measure is your best friend.
Focus on getting stronger and leaner before your worry about bulk.