Believe it or not, what is accepted as ‘attractive’ and ‘unattractive’ is strongly influenced my mainstream media and ‘Hollywood’. People want to emulate their favourite actors, singers and star athletes in a struggle to become more attractive to the opposite sex.
Most people who go to the gym to increase their “sex appeal” fail miserably by concentrating on the wrong body parts. Being as big and lean as you can possibly be is not the way to get the ‘Hollywood Look’
Traditional training leads to oversized legs and buttocks, excessive back width and a wide waist. This article will teach you exactly what kind of training and diet plan you need to get a body fit for the movie screens.
The following are the key features of the ‘Hollywood Look’:
A Well Developed Upper Chest
Most people fall victim to an overdeveloped lower chest which can take years to correct. Emphasise incline movements while working your chest.
Well Developed Arms
Bigger arms is one of the main reasons most men start working out, simply because they look good. Your biceps and triceps should both be equally developed, try to have a separate day each week for training arms.
Low Body Fat
This is possibly the most important and hardest aspect of the ‘Hollywood Look’. Maintaining a low body fat percentage year round is necessary. Most men look best anywhere from 6-10% body fat depending on genetics and fat distribution. A strict diet and frequent cardio will be needed to stay lean.
ABS
The most glorified body part of any movie star is their abs. A tight midsection with washboard abs is universally attractive. At the end of each workout hit your abs anywhere from 10-30 minutes with a mix of bodyweight and resistance exercises. High rep ranges seem to be more effective while working abs.
Broad Shoulders And A Slim Waist
Although shoulder width is largely genetic and depends on underlying bone structure, you can still go from “pear shape” to “V-shape” by losing body fat, widening your lats and adding muscle to your shoulders. A ratio of 1.618 is considered the perfect waist to shoulder ratio. So if you have a 32″ waist your shoulders should measure 52″.
Focus on pull ups, lat pull downs and lateral raises to obtain a V-shape, but don’t overdo it, being too wide is not seen as attractive.
The Diet
A great diet is key to obtaining and keeping a great physique. Following these rules will help you achieve your dream physique in no time:
Go High Protein
Eat at least 1-1.5g protein per pound bodyweight. A diet high in protein will help you recover faster from intense workouts, increase you metabolism and help keep you feeling fuller longer.
Protein should come in lean forms such as chicken breast, ground beef, eggs and whey protein shakes. Consume a whey protein shake 30 minutes before and immediately after you workout.
Eat A Moderate-Low Amount Of Carbohydrates
People who eat high carb diets are rarely lean, the only time you should be eating high carb is while bulking trying to gain mass.
Consuming a 0.5-1g of carbohydrates per pound bodyweight will help keep you lean while still fuelling workouts.
Time Your Carbs
The majority of your carbohydrates should be eaten pre and post workout. As the day progresses reduce your carbs until your last meal has no carbohydrates whatsoever. Having excess glucose in your system before you sleep can reduce growth hormone output while you sleep.
Eat Moderate Amounts Of Healthy Fats
Fats help your body produce your body’s most powerful muscle building, fat burning hormone, testosterone.
If you’re not getting enough EFAs in your diet, your skin may be dry, inflamed, and prone to white heads and blackheads.
Fats will also improve joint health and help keep your appetite satisfied. Around 20-30% of your daily calories should come from healthy fat sources such as olive oil, fish oil, nuts and fatty fish.
Stay Well Hydrated
Staying hydrated is important for everyone in the fitness world. Water plays a major role in helping your body to process calories, and when you’re dehydrated, the brain sends cues to your cells telling them to conserve energy and cling to extra calories.
The Mayo Clinic recommends that people trying to lose weight get at least eight 8-ounce glasses of water per day, and drinking even more water than this can help you meet your ultimate goal of a trim physique and a healthy body.