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How to build up your body – 5 tips from Mister Korea

Posted April. 25, 2015 07:24,   

한국어

Korea Fitness Academy President Chang Yong-chan, the winner of 1982 Mister Korea (local bodybuilding contest), provides five principles for healthy exercise and fitness for Dong-A Ilbo readers.

First, learn how to exercise from an instructor who knows well about bodybuilding. The first step is important to take. Novices need to learn basic programs to build up muscles. Insufficient knowledge may lead to hurting muscles.

Second, set aside time and work out slowly starting with low weights. Just as eating food in haste can cause stomach ache, the same principle should apply to workout. Exercise takes effect slowly. People easily feel tired of exercise if working out excessively for a short time. It is recommended to work out with low weights for a short time and increase weights slowly. It is important to set and keep workout days and time.

Third, change your diet. Avoid salty and spicy food. Reduce fat and carbohydrates, and eat more protein. Muscles are built with protein. It is not necessary to do like professional bodybuilders, but having a diet with 40 percent of protein, 50 percent of carbohydrate and 10 percent of fat will help to build muscles.

Fourth, exercise continuously for three months at least. It is important to make a good habit. Human body changes the most during the first three months after starting exercise. Body changes slowly, and many people give up at this point, failing to continue workout. In the beginning, it is easy to have sore muscles. But muscular pain is not an injury. Don’t worry and keep exercising. At this stage, it is helpful to put a picture of a celebrity who has an ideal body shape on your desk or refrigerator for motivation.

Five, make an exercise partner and work out together. Exercise becomes more effective when doing together with others. Partners will encourage each other not to skip exercise and compete with each other for better performance.

“Seven out of 10 people continue exercise for one month after starting workout. As time passes, the number furthermore decreases and only three people work out continuously for three months. What takes to change your body shape is endurance and patience,” Chang said.



yjongk@donga.com