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Contents
15 Facts Men Should Know Before Trying To Get Back In Shape
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If you are trying to get back into shape by changing your diet or fitness routine you should also consider a few more facts that you probably didn’t know can prevent you from hitting your goals.
Did you know that men over the age of 30 are 72% more likely to succeed at getting back into shape if a simple plan of action is applied before starting to change your current lifestyle?
The above fact actually applies to anything in life not just health and fitness it can also apply to your job, financial obligations and love life!
Planning before starting anything is always a good idea if you have taken the time to sit down and type or write out even a basic plan of action at minimum you will be organised at best you will accomplish all your goals and this is a main reason why you should always make a plan.
In this article: get in shape for men we list 15 points you should include in your plan or at least take into consideration, you can add your own additions or even take away anything you don’t think is necessary.
Once you have completed your plan and set your goals let us know how you are getting on in the comments box at the bottom of the page, if you think we have missed something important from our list tell us about it.
Making a action plan is really quite simple and should only take 30 minutes, you will be surprised how helpful a goal plan can be, try making a set of goals for other aspects of your life and see how planning ahead makes such a big difference.
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Body Shape
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Before attempting to develop or improve your body shape it is important to do a little research to discover what exactly your male body shape is. There are three male body shapes, mesomorph, ectomorph and endomorph. Each is different in appearance with body fat, muscle definition and height all major factors.
For best results each male body shape should exercise and diet in accordance to their guidelines. These guidelines alter from one body shape to the next and therefore it is vital that you are aware of your own body shape. For more information on the three male body shapes and the differences between them visit the male body shape section of this website.
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Diet
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As well as researching your body shape it is very advantageous to follow any advice given, including diet tips. Each of the male body shapes requires a different selection of nutrients in order to boost development. For some with a larger body shape it may be a case of cutting back on fatty foods and eating a more balanced diet.
For others the suggestion may be that an increased amount of protein or carbohydrates needs to be added to their diet in order to add muscle mass. Regardless of what is required, what is essential is acting on the dietary advice given; this will help with all body shapes.
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Exercise
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Similar to diet needs, each male body shape is required to exercise in a different manner. The two forms of exercise, weight resistance exercise and cardiovascular exercise should be treated differently depending on your body shape. Again this is a matter which needs to be researched correctly.
For those with a slighter frame (ectomorphs) weight resistance training is usually more suitable, helping to add large amounts of muscle mass to an otherwise slim looking figure. Larger men such as endomorphs however are advised to look at cardiovascular exercise, a good option for burning calories and shredding the pounds.
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Variation
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Variation is very important in terms of both diet and exercise. A lack of variety can cause boredom and this will affect results. Sticking to guidelines is important to help enhance body shape but at the same time there is no harm in exchanging particular foods for other similar foods once in a while to keep you on track.
Similarly, a variety of exercises can have a similar affect, swapping a 30 minute run for a 30 minute bike ride or swim once in a while will have positive effects, not only on your performance but your mood too. Too much receptiveness can effect motivation.
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Planning
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In all walks of life a little planning can go a long way towards achieving goals quickly, body shape is no different. Whether you are an ectomorph aspiring to be a mesomorph or an endomorph looking to become an ectomorph, it is essential to plan.
Planning exercise regimes and diet plans is just the start; it can be effective to plan in terms of time, when are you going to exercise? Where? With who? Adding times to a plan can improve focus and help with a routine. It is extremely difficult to enrol on a mission to improve or develop your body shape if you are unsure what you are doing when.
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Goals
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Very similar to planning, goals help add structure to your body shape development. It is important to link goals to one another as this helps with motivation and assists with evaluating progress. The best idea is to produce a trio of short- term, mid- term and long- term goals, as stated above each should be linked.
Goals can be set and then measured in a variety of ways. Some, particularly those targeting a weight related development, choose to set weight loss or weight gain goals. Others who are possibly looking specifically at their body shape may choose measurements as a means of calculating their goals, measuring their waist or hips for example.
The most important thing is that the short- term and mid- term goals contribute towards the long- term goal and that all goals are both measurable and achievable.
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Routine
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This links strongly to planning and there will be overlaps between the two. Embedding your body into a routine will help with its development and allow you to organise other areas of your life to fit in with both a tailored exercise routine and diet plan. Knowing what you are supposed to be doing where and when will add a little structure to your body shape programme.
Producing a weekly or fortnightly routine timetable will be very helpful; it will act as a reference point. If after a short time there becomes a problem with the routine then it can easily be amended.
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Feedback
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Gathering feedback from peers, close friends and family members is a great way to evaluate your progress. These people may see positive changes that you haven’t noticed yourself. However these people may have also noticed negative changes too so brace yourself, the feedback may not be as pleasant as you expected.
It can be helpful to analyse feedback in relation to your goals. Although goals and targets should not be measured using feedback it will give a big indication as to whether or not your body shape is developing the way you wish.
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Clothing
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In terms of image and developing the way you look it can be very useful to think carefully about the way you dress, does this suit your body shape? Developing your desired body shape via dieting and exercising is one thing but it is another thing having the confidence to show off your body shape.
With a range of television programmes now focused on dressing right for your body shape it isn’t difficult to find tips and advice on how to choose clothes that suit your body. Additional information can also be found on-line with a number of websites now providing similar information.
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Companions
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Setting out on a new venture is a daunting task for most, finding someone who is willing to share the highs and lows with you however can make this challenge a lot easier. If you are looking to combine regular exercise with a new diet to suit your body shape then why not find someone who wants to do the same? This could be a relative or a close friend.
The important thing is to try and find someone with similar targets to yourself, this way you can work in tandem with each other, guiding one another through particular challenges and providing advice and support when needed. If you play sports and are a member of a team then choosing a team mate as a companion is a very good idea, this adds competitiveness meaning you are more likely to achieve your goals.
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Time Management
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Some would argue that time management is the same as planning and finding a routine. This may be the case, in terms of body shape development however the focus is on how you use the time you have available. Simply things such as walking or light exercise can be incorporated into everyday family life.
For example, when dropping the children off at football practice why not use the local gym facilities rather than sitting around having a cup of coffee? You could even offer to help out at the practice, this way you could keep active with your children. Little pockets of time throughout the day should be utilised and exploited to their maximum. This is appropriate to all aspects of body shape, diet and exercise included.
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Equipment
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Try not to forget that there may be some small equipment needs, particularly if you are looking at following a set exercise plan over a long period of time. On the whole these needs should not be very expensive, running trainers and bicycle equipment are likely to be the most expensive.
Purchasing the equipment in advance is always helpful, this helps with planning, giving an indication of what can be done when.
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Lifestyle
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Developing your existing body shape may initially seem to be all about exercising and dieting. However in order to feel comfortable with your figure it is vital that you combine everything in this list to embrace your body shape as a lifestyle. This involves choosing the correct diet to suit your body shape, the correct exercise regime and the correct clothing to flaunt it.
As well as planning, goal setting and time management. Combining these aspects plus others will help you as an individual get the best from your body shape, be this you trying to add weight to develop a mesomorph figure or trying to lose weight to progress towards am ectomorph figure.
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Role Modles
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Role models are important in all walks of life and body shape is no different. Ideally you should look to choose a role model who has the body shape you aspire towards developing. This could be someone from the world of sport or even a friend or family member.
It is important that your chosen role model (you may choose more than one) is someone you respect and can relate to in other walks of life, not just because of their body shape. This will help with your psychology, helping you understand that developing your body shape can be as easy for you as it was for them. This could be something which is used during goal setting.
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Maintenance
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Keeping up the good work is very important, not only for your body shape but also your psychology. Target setting should help with this but even still it is vital that once you start following set diet plans or exercise programmes that you keep it up.
This does not necessarily mean exercise and diet at the same intensity all the time, once you feel you and your body are at a stage where you are happy then you might wish to tone things down slightly, this is okay but it is so important that you don’t stop completely.
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Thank You
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