How to achieve an athletic build at any age

That's right! You too can have that athletic build you've always wanted, and it's simpler than you think.

However, don't make the common mistake of confusing simple with easy. Many of the simplest things in life are not easy in any way, shape or form.

So what's the plan? Here it is:

Step 1 - Nutrition
Step 2 - Intense exercise
Step 3 - Rest and recovery

These points are the secrets to your athletic build. Think of it as a balanced tire...when someone stops getting results, one of these three is out of balance and their "tire" begins to wobble. It’s that simple.

You are either eating correctly or not (too much, too little, wrong food groups), you’re exercising or not (again too much, too little, wrong type), or your recovery and regeneration are off. Most think this is just sleep, but it can be expanded beyond that to include other methods of relaxation and regeneration. Make no mistake, sleep is still the largest piece of this puzzle.

These "secrets" will have application to every health and fitness goal and are the major players you should strive to get into place before you "sweat the small stuff."

What is the small stuff? Let's break them down a little, shall we?

1. Nutrition
This is the biggie, but let's not place an over emphasis on it. While it's true that no amount of hard work can overcome a crummy diet, we need to understand that all of these components must work in conjunction for you to be truly effective in your efforts.

This does not, however, provide you with carte blanche to eat what you will, or to have the attitude "I'll just make up for it at the gym." Your body is an amazing instrument of achievement, but it does have its limitations. (and if you're getting older, like me, those limitations seem to grow in magnitude each year)

Some points to ponder:
A. Eat foods like God made them in their natural condition. Avoid processed foods at all costs. What are processed foods? Things like white rice, white bread, chips, sugar, soda, tortillas. Basically, if the food you're considering for consumption can't be found in the current state it's in as you're looking at it, don't eat it. In other words, show me the bread tree, the 7-Up river, the donut bush, etc.

B. Follow the 90 percent rule. If you're eating six meals a day, seven days per week, that's forty-two meals. Eating 90 percent of them "right" means that you are allowed to cheat on exactly 4.2 meals. For our purposes here today, we'll round down to 4. And that's a cheat meal, not a cheat fest. You get a normal sized meal to enjoy; not a half pizza, three cookies and a 64 ounce Mountain Spew.

C. Cut way back on the alcohol. If your goal is a lean physique, just knock it off. Guys, the truth is that alcohol decreases your resting testosterone levels. In other words, the more you drink the more difficult (substitute the word "difficult" with the word "impossible") it will be to developed a muscular physique. Ladies, alcohol has lots of calories. Think "hips."

D. Portion sizes. Come on. Be reasonable here. You know what to do.

E. Post exercise nutrition. Invest in a quality protein powder or source you like and drink it or eat it immediately after you train. Just do it, O.K.?

2. Intense exercise
What is intense exercise, anyway? Much of it is determined by your level of physical conditioning, but basically it is exactly what it says: it's hard work!

Lolli-gagging around the gym or in class doesn't cut it here. Focused attention to the task at hand will. Consider these:

A. Train the entire body. Yes, the entire body. If your goal is a lean, hard and more muscular physique (ladies, by muscular I do not mean bulky) then you must train the body as a unit. That's how you use it daily, isn't it? Don't listen to the muscle heads in the gym who will tell you that "Monday is chest day, Tuesday is back, blah..blah..blah" Stimulate more muscle through greater movement patterns and get more results. It ain't rocket science, but it works.

B. Train heavy enough to stimulate growth. You've got to give the muscles a reason to change, and little bitty weights with little bitty movements produces little to no results.

C. Incorporate intervals into your regimen. Bar none, the most productive method for burning fat and creating that sleek look we all want. By the way...it can also be called "cardio."

3. Rest and recovery
"To sleep, perchance to dream-ay, there's the rub." In case you're not as refined as I, that is a quote from Shakespeare's "Hamlet." (If you don't believe me, you can Google it and look it up, just like I did.)

Here's the bottom line: Sleep. If you don’t get rest you won’t get positive results. How's that for simple?

Be consistent in all of these "secrets" and place great effort in doing them well. Doing so means success. Failure to do so means frustration.

Which is simpler?

God bless,
Steve