A “buff” body is often something we associate with athletes–but not anymore! Inspired by an athlete’s physique, anyone can have muscles, be strong, and get the buff body of their dreams.
Getting "buff" is about building lean muscle tissue while maintaining lower levels of body fat. It can take as little as 4-6 weeks to notice a significant change– all depending on your fitness level, body composition, genetics, and dedication.
Consistency is the key component in achieving that buff body goal.
Follow these three essential pillars to get you started the right way.
1. Cardiovascular Training
Yes, you read it right – C.A.R.D.I.O.
Cardio (otherwise known as aerobic exercise) is crucial for burning excess body fat and strengthening the heart and lungs. This important foundation of fitness and health will benefit all other components of fitness, including overall muscle strength.
Examples of cardio training include: jogging, biking, hiking, or a typical cardio based group fitness class.
We should all aim to perform at least 20 minutes of cardiovascular exercise most days of the week, however many cardio sessions can last from 20-90 minutes. If you are short on time, try shorter bouts of vigorous-intensity exercises known as high intensity interval training (HIIT).
One example of HIIT is: repeated sprint intervals for 30 seconds, followed by brief rest periods.
The general rule of thumb is one minute of vigorous-intensity exercise is equivalent to about two minutes of moderate-intensity exercise.
2. Strength Training
Now that you’re burning that excess body fat, pump it up with a serious strength training program.
This is the best method for building lean muscle tissue, and will have a positive effect on overall metabolism. Book in a FREE goal assessment with one of our personal trainers for an individualized training program.
Start with variation on compound exercises targeting more than one joint movement and multiple muscle groups. Compound exercises generate a greater hormonal response (meaning more muscles growth!).
This includes: squats, lunges, presses, rows, flies, and pushups.
How you can incorporate this (according to the National Strength and Conditioning Association):
- Perform 2-3 sets of 8-12 reps of each exercise
- Do this 1-2 times per week (but not on consecutive days!)
- Take one rest day each week to allow for muscle growth and recovery
- Increase weight and/or reps as you continue with your program
Did you know? You can get expert training, and have fun with friends... all while working on your buff body? Check out our Buff Body classes, available at most of our locations!
Being buff starts from inside and eating too much, or eating the wrong types of foods can slow your progress.
It's important to seek expertise if you have specific goals in mind. But here's a general rule of thumb:
- Protein: consume 1g/kg body weight per day
- Consume carbohydrates for energy, and healthy fats for satiety
- Consume frequent and smaller meals through the day to stimulate metabolism, increase fat loss, and prevents cravings.
- Your typical meal: lean protein, vegetables, whole grains, and healthy, unsaturated fats (always choosing unprocessed, non GMO foods!)
...Now, it's time to get buff!
With these three components of cardio, strength training and healthy nutrition, you are ready to start your buff body journey.
Remember: be patient as your body and lifestyle habits adapt to new eating and exercise programs.
Recognize that when a plateau occurs (i.e. a pause in progress), it is not failure, but your body adjusting and a signal to revisit all three components to make necessary changes. These little changes, and the flexibility of switching up your exercise routine, will allow you to continue achieving the best results.