5 ways to get a Men’s Health Cover Model Body

We’ve all seen the chiseled abdominals, bulging biceps and perfect pecs staring back from the front cover of Men’s Health, Men’s Fitness and a whole range of other fitness magazines currently on the market. Whilst there is no denying that such physiques take hard work, determination and a correctly placed camera lense, there are also tips / rules which anyone can follow that will set you on the way to the body you have always craved. The below 5 tips aim to provide a basic understanding of what is needed to create a cover model body:- 

TIP ONE: Train regularly and train specific.

Determine when you are going to train and which muscle group(s) you are going to work. Ideally you want to be training 5 to 6 times a week for around 45 minutes each session. Below is an example training plan. I suggest that the plan should be reviewed and changed every 3 to 4 weeks to add variety to your training. A warm-up prior to exercise must always be completed, and a warm-down afterwards is also advised.  

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Chest	ABS	Shoulders	ABS	Bicep	ABS	REST
Legs (lower)	Bicep	Legs (upper)	Chest	Tricep	Shoulders	REST
Back	Tricep	Back (lower)	Forearms	Legs (lower)	Legs (upper)	REST
Interval Training (15 mins)	-	Interval Training	-	Interval Training	-	REST

* Spend 10 to 15 minutes on each body part.

TIP TWO: Eat often, eat a high protein diet and limit carbohydrates after lunch.

The key is to eat small amounts through-out the day. Dependent on your daily routine or job, this may require some forward planning. The key is to eat approx. every 3 hours with a diet rich in protein (shake / chicken / turkey / egg whites etc). Carbs are needed for energy, but these should be cut-out almost completely after lunch. Therefore no rice, potatoes, bread etc for tea! Below is an example diet plan:-

Breakfast: Oats with 2 scoops of whey protein, greek yoghurt, raisins, almonds/nuts, honey. L- Glutamine tablet before and after training.

Snack 1: (9.0 – 9.30am): Tin of tuna / mackerel and/or almonds and egg whites (1-3)

Lunch (12 noon – 1pm): Turkey steak and broccoli, carrots and cauliflower.

Snack 2: (3.30 – 4.30pm): Egg whites (1-3) and/or protein shake.

Dinner (6.0 – 7.0pm): Chicken / steak / turkey / salmon / tuna steak with salad / mixed vegetables.

Snack 3: (9.0 – 9.30pm): Greek yoghurt.

Bedtime:  Whey protein shake with skimmed milk.

TIP THREE: Cut out alcohol completely.

If you are really determined to get a cover model physique, alcohol should be avoided completely. If you decide to drink in moderation then your physique will improve in moderation. A cover model physique isn’t built in the pub!

TIP FOUR:Motivation

To keep motivated you need a goal. What will drive you out of bed on a cold wet Monday morning at 5.30am if you don’t have a goal? Your goal could be to grace the front cover of one of the fitness magazines or be the top competitor on a fitness challenge site such as Konkura. Whatever your goal make sure you publicize it to your family, friends and other people who will constantly ask, encourage or even mock your quest. By doing this it becomes ‘real’ and at the forefront of your mind. Whilst the protein rich diet is your fuel, motivation is the oil which will keep you running smooth and on track.

TIP FIVE:  Record your progress.

Keep a fitness journal of what you have eaten, what you have lifted, your personal bests and other fitness related achievements. Take regular photos of your body’s transformation – don’t leave it to memory. Your photos may show certain areas you are improving on, and other’s where the change is not as noticeable. The key is to react to this by further refining, changing or fine-tuning all of the above! And once you reach your desired state you will have a personal instruction booklet on how to maintain your Adonis like physique!