Designer Superhero Workout Basics

Greetings true believers

Reckon you know the names of all these Marvel characters?

Reckon you know the names of all these Marvel characters?

This pre-post to the series of Super hero specific workouts, will outline the basics that need to be adhered to. These ‘rules’ aren’t steadfast and unbreakable, they are adaptable to individual needs and also sometimes ‘tweaked’ for each specific character’s physique requirements.

Unlike most of the workouts thus far on Level Up, you will need equipment for this training, and also isn’t advisable for a total beginner. If however, you have been working out, or following the Batman zero to hero fitness guide, then your body will be primed and ready.

OK Dc fans, can you name all these chracters?

OK DC comic fans, can you name all these characters?

The Plan

Each customized workout plan will be a 12 week intensive fast-tracked journey to bad-assery, separated into 4 week blocks, this is known as periodized training, (see the Hulk link above for more information),and covering, dependant on the hero in question, one or more of the components of fitness.

1. Cardiovascular Fitness: Cardiovascular fitness is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity.

2. Muscular Strength: Muscular strength is the amount of force a muscle or muscle group can exert against resistance.

3. Muscular Endurance: Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times for an extended period of time.

4. Flexibility :Flexibility is the degree to which an individual muscle will lengthen, producing greater range of movement and thus, augmenting agility.

5. Body Composition: Body composition is the amount of fat in the body compared to the amount of lean mass, muscle, bones etc. this is the one we all want. Lean bodies with great attributes. Sweet.

Equipment

That is an impressive home multi-gym.  Dear Santa . . . . .

That is an impressive home multi-gym.
Dear Santa . . . . .

Unfortunately you will be needing either a gym membership or some comprehensive home training equipment for these workouts. Sorry, beloved reader, but some heroes are just so very mighty this will be essential.

The gym: Be warned , beloved reader, these overpopulated establishments are full of morons, degenerates and cretins. Then you once you’ve avoided the instructors and so-called personal trainers, you have to deal with the people who go there to work out, a  good percentage of which are meat-heads, roid-heads, jocks and gym-rats. They will attempt to impart their ‘wisdom’ upon you.

Heed not their ill-informed mewlings. The truth you require can be found right here at Level Up.

Hideeous freaks such as this are a fine example of roid-heads. Avoid, evade and don't feed them after midnight.

Hideous freaks such as this are a fine example of roid-heads. That is not the physique of a Super hero, that’s just to be avoided, evaded and never fed after midnight.

The home gym: Your friendly neighbourhood Rogue Advisor prefers the home gym set up. It means you can have a nice paced workout and don’t have to wait for an equipment hog to get of the bench / cable / barbell etc. you need.

It’s also an investment, rather than paying extortionate gym fees indefinitely, you already have all the gear you need and it ill pay for itself in about a year.

Diet

All the training in the world wont get you anywhere if your stuffing your cake hole with, well, cake.

Try to eat every 3 hours, to keep the metabolism boosted and a steady stream of nutrients coming in to help you recover from the workouts. I know this is tricky to do, and for those of us on a limited finances difficult to afford, but with a little imagination and efficient budgeting it can be done, as our hero of ‘Don’t make me Ingrey, you wouldn’t like me when I’m Ingrey’ has demonstrated.

Get plenty of protein from high quality sources: eggs, milk, fish, beef, chicken, and for those of us, like yours truly, with those horrifying afflictions known as employment, protein shakes and protein bars.

That's the kind of tasty business you wanna be munching to get results

That’s the kind of tasty business you wanna be munching to get results

If you go for the protein supplement options, be sure to get the ones with plenty of carbs in, you’ll need the energy, (If I catch any of you, no matter how beloved that reader may be, doing the vile Atkins diet, I will be forced to have stern words, all I have to say is “Shazam” and things get ghetto), they are extremely handy to sneakily get a quick protein fix if you work in a crappy job like mine where you don’t really get breaks. Thus your friendly neighbourhood Rogue Advisor’s pockets are generally full of protein bars, and I have mastered the art of stealth eating. A skill to be reckoned with.

Protopure Recovery are generally the best value for money, and taste fairly good. Go for the chocolate cookie or chocolate, caramel and peanut flavours. Yum.

Protopure Recovery are generally the best value for money, and taste fairly good. Go for the chocolate cookie or chocolate, caramel and peanut flavours. Yum.

You’ll also want good quality sources of carbs, wholemeal versions of baked products, oatmeal, pasta, (make sure it’s cooked Al dente), and nothing with processed sugar. But you knew that already. Right?

Get healthy fats in your diet too, from fish, nuts and seeds. Bingo. You already know the foods to avoid, so I hope I wont have to bore you with all that skullduggery.

The First Instalments

The first two workouts in the series will be Spider man, followed by Thor, this is due to the very different attributes they have, giving you, beloved reader, an insight into how unique each plan will be.

You don't want to get involve in that.

You don’t want to get involved in that.

For a little extra advice and inspiration before you begin your sojourn to a customized Super look, (just in time for the nice weather), check out ‘‘The Legend of You’.

Not many of my beloved readers bother hitting the handy links I work so hard to provide you with valuable information, however I implore you to check each one on this post as they have great relevance to the subject matter.

Until next time. Stay informed.

 

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