Eat less, work out. And that, in a nutshell, is how to lose weight
Fad diets don’t work. Workouts that say they’re going to give you rock-hard abs in 15 days don’t work. The only thing that works is going to the gym and eating more healthily: sorry to break it to you, bro. That’s why we’ve put a year’s worth of advice together – to help you come to terms with it, and get in shape in 2012.
The beginner’s guide to surviving the gym. Because just buying a membership won’t take the fat off your arse. Free weights? Communal showers? The constant risk of a crippling injury? The gym is like prison for middle-class people! If it’s your first time (or you’re returning after a long absence), here’s how to survive it:
- Start slow and don’t go near the weights until you’ve spent a couple of weeks building up your stamina on the treadmill.
- Don’t make, “Nyynnnaarghhh!” noises when you’re lifting weights. If it’s too heavy to lift without screaming, use less weight.
- For a good, balanced workout, try 15 minutes of cardio (bike, treadmill, etc.), then some weights, and finish with 15 to 20 minutes of cardio.
- With weights, match the number of reps to the body type you want: three sets of three to five reps with heavy weights for power; three sets of 10 to 15 reps with lighter weights for muscle building; and three sets of 15 to 20 reps with smaller weights for stamina.
- Checking yourself out in the mirror between every set is a dick move.
- Stretch out dynamically (not statically) before and after exercising or you’ll end up really stiff. Or, worse still, in traction.
- Never make eye contact with another man in the shower.
For the full feature and images grab the January issue of MAXIM, in stores Dec 21 – Jan 21, 2012.
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