Important Fitness Tips For Gay Men To Stay In Shape
The gay community has always been linked with being trendy and having a sense of style. Many believe homosexual men are exclusively concerned with fashion, shopping, and beauty regimens. However, it's not all true. Within this group, there is a fitness-obsessed subculture. Many guys in this community take their looks exceptionally seriously and devote significant time and attention to becoming healthy, active, and fit. However, the calorie-laden weeks between Thanksgiving and New Year's may be quite taxing on the waistline. Even for those who already exercise frequently, maintaining a regular fitness program over the holidays may be practically hard due to the never-ending bombardment of cocktail parties and travels out of town to see family.
However, as the sugar cookie and champagne high wear off, many of us realize it's time to get back into shape or, at the very least, into a routine. Aside from workout routines and diet regimens, understand what it means to be fit and keep healthy. Here are some tips to help you reach your fitness goals.
1. Establish Objectives — Determine your fitness goals for the New Year. Do you want to lose weight? Muscle gain? Look slimmer? Want to improve your running speed? Making a list can assist you in visualizing what you want to achieve.
2. Be Practical — Don't set unreasonable or impossible ambitions for yourself. Begin slowly. If you want to lose weight, don't declare you'll lose 25 pounds in two weeks. Set a weight loss target of two to three pounds at the beginning. Then, after seeing those outcomes, gradually raise those numbers while being cautious.
Start modest and progressively increase your efforts; otherwise, you risk becoming disheartened and quitting entirely. Make a plan for success! Being unrealistic can only slow you down.
3. Plan ahead — When exercising, decide what works best for you. Would a gym membership be most beneficial to you? Do you need help from a professional trainer? Whether you should exercise at home or outside? Workouts are done in a group environment, such as CrossFit, Bootcamp, or spin. It might be a combination of numerous. Because everyone is different, only you know what will work, and if you are doubtful, try a few. Keep going!
4. Stay focused – Don't lose sight of your objectives. There will be good days and terrible days. Enjoy your good days, but also your terrible ones. Learn from them and allow them to assist you in growing. Just remember why you began this adventure in the first place.
5. Find a workout partner — Sharing this journey with someone else makes it much less complicated. He may set his objectives, but working out with him will provide you both with an added push of responsibility. Another excellent alternative is group exercise. If you decide to do it alone, try keeping a notebook or creating a blog to track your progress.
6. Monitor your development — Regardless of your success, maintain a diary and include images of yourself.
7. Make no excuses and stick to your strategy. If you have a slight injury or a painful region, work out in another area and rehab that bothersome spot (foam rollers and stretching are great for that). Of course, be cautious, but keep working out altogether. And no one is too busy or lacks sufficient time. If CEOs, single mothers working two jobs, and state leaders can find time to exercise, so can you. On a stressful day, fifteen minutes of exercise in your living room is preferable to no exercising.
8. Eat Clean — It's easier said than done, yet your eating habits contribute to around 80% of your change. That said, don't attempt to alter your dietary habits all at once. Begin by removing (or at least reducing) unhealthy items from your diet. Allow yourself a cheat day now and again, but don't make every meal a cheat meal.
9. Establish a regimen — Determine the optimum time of day for you to exercise. If you're an early riser, go to the gym before work. It's an excellent way to begin the day. If you know you're a night person, go after work. Alternatively, you may have to go when your schedule permits. It might be in the mid-afternoon.
Remember, exercise only takes about 4% of your day, so there's no excuse not to do it. Also, limit your workouts to no more than 60 minutes.
10. Keep Trying — It's okay if you stumble. Don't berate yourself for it. This trip requires effort (and probably some trial and error). Recommit and, maybe, this time, set the bar a bit lower. Find a plausible "new" route. It's a process, but one you can stick with!
Here are a few fantastic total-body exercises you can perform independently with no special equipment to get you started. Remember to scale these appropriately. If you're new to working out, decrease the repetitions in half and gradually increase. If you're getting back into shape, start carefully and don't allow your ego to get in the way. As you gain confidence, try using a stopwatch and challenging yourself to go faster each time.
Hill Sprints
Hill sprints are the best way to shape your lower abs and grow a massive ass. They seem challenging (and they are), but the key is to execute them in intervals. This activity boosts the body's natural synthesis of testosterone and growth hormone, two of the most potent fat-burning chemicals. Remember, you want to sprint; thus, the slope cannot be too steep.
Raise the treadmill to a seven or eight inclination (this may vary) and sprint for as long as you can until you can't anymore, then slow down to a regular pace. Hill sprints assist tone your thighs and legs while also building your glutes.
Planking
Planking, when appropriately done, aids digestion, flattens the stomach, and forms the shoulders and chest. Lie flat on your stomach for the first pose. Prop yourself up with your elbows shoulder-width apart and centered. Hold for a minute (or two) before releasing.
Second Pose: Lie on your side with your elbow propped up. For one minute, lift and hold.
Third Pose: Switch to the other side and repeat the process from the second pose.
Air boxing
Air boxing is one of the finest aerobic workouts since it mixes power, stamina, and speed retraction, all of which assist form your body to its natural capabilities. Not to mention that it provides you the means to defend yourself on the streets.
Kettlebells
Kettlebell swings from your lower body, which serves as a foundation for your upper body. Your body will not enable you to expand if you do not have the muscle to support your frame. For example, if you desire a larger chest, you must also work on your back exercises.
If your back isn't strong enough to support bigger pecs, your body won't produce muscle in that area. The body only gives us what we can bear, which is why kettlebell swings assist in targeting the glutes and lower and mid-back muscles, allowing us to carry greater weight throughout the day.
Leg Workouts
Leg presses, squats, and lunges may help tone your lower body. If you're serious about keeping your lower body in shape. Leg workouts may also be done at home by utilizing a chair or sofa as a leg machine. This will enable you to fit in a leg-focused exercise at any time of day.
Conclusion
It is always possible to begin a fitness journey. It would be best if you were always mindful of your body's needs. This will help you remain healthy and avoid becoming sick. Follow these tips and be on your way to a healthy and fit body.
