Training Tips: Chisel your physique

Training Tips: Chisel your physique

04.20.2010 | Back to News

blog/bikers.jpgCycling and running won't guarantee you a sleek physique no matter how fast or how far you go.
 
Many people cycle and run on a regular basis and yet we still have very little muscle tone and definition.  We have all seen the toothpick thin runner or cyclist.  They are skinny but they are not chiseled.  There are also many people who cycle and run on a regular basis but still have additional fat around their waist line and no sculpting of their muscles.
 
A well rounded conditioning program includes overall conditioning to build muscle as well as endurance, strength and flexibility.  Strength training is a must to sculpt body shape, change body composition, and create an athletic appearance.
 
Here are a few tips that will help increase overall lean muscle mass and start to transform your muscle into toned athletic physique:
 
1)  Meal track everything you eat within 5 min of finishing the meal or snack.  This will force you to realize what is going into your body, and allow you to make better choices with your nutrition.
 
2) Take two or three days a week to give your abdominals a workout.  Try to have at least one day of rest between abdominal workouts (example train abs on Monday, Wednesday and Friday).
 
3) Use a variety of exercises when training your abdominals.  It is important to work the internal and external obliques, rectus abdominal and the transverse abdominals.  Check out Elizabeth Quinn's article on the best abdominal exercises and core workouts (http://sportsmedicine.about.com/od/bestabexercises/a/all_abs.htm)
 
4) Work on your upper body and change up your routines on a regular basis.  Here is a link to help you get started (http://exercise.about.com/cs/exbeginners/l/blbegstrength.htm).
 
5) Although it is true that our lower body gets a great workout through running and cycling it is still important to strength train and experiment with different movement patterns.  Check out this lower body training plan (http://exercise.about.com/library/bladvancedlowerbodyandcore.htm)
 
Remember that true fitness includes strength training as well as cardiovascular fitness.  Incorporate these total body exercises into your weekly exercise routine and you will on your way to a toned chiseled physique. 

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