Do you want to be fit and very attractively looking fit? And do you want to perform like a Superman in your daily tasks? Do you want to have superhuman abilities? Off course you do! You want all of that! Me too! But I already have it!!! Careful!! Milan is bragging again!
The most attractive and functional like fitness look and level is the fitness of competitive sprinter. No, I don’t want you to become a competitive sprinter. I only want you to train like him.
Forget marathon runners kind of fitness or bodybuilders like fitness. Not only they are impractical, they are also not that attractive. Marathon runners are too skinny and they don’t have much of body strength. And bodybuilders are too big and they are slow and clumsy. That is not what you want to shoot for for maximum overall fitness level and attractiveness.
A note:
I don’t disvalue marathon runners and body builders and their fitness. If that’s what you love doing, keep doing it. That is perfectly ok. You are staying fit. And that’s huge! 99% of people around you don’t do anything for their fitness.
But if you want to achieve true mans attractive fitness level with less effort than marathon runner or bodybuilder puts in and more fun in my opinion, than keep on reading.
Bolt – sprinter like fitness
This is the kind of fitness I want you to consider my fellow young going bald man. This is the kind of fitness that brings it all – health, strength, speed, optimal endurance and very attractive look. And I think that’s exactly what you’re looking for!
Why do I call it Bolt fitness? It is because the fastest man in the world and proud owner of sprinters like, Superman like body Usain Bolt has body like that. If you have never seen him, go check him out. You don’t even have to search for Usain, just do men sprinters search and look at the images.
Pretty much every sprinter has the same kind of body. They are not too big and not too muscular. And they are not too skinny and mosquito looking like. Their body is packed with functional, strong muscle mass. They are lean and they have Superman like abilities – great speed, fantastic looks, high strength, endurance in speed and superior endurance in strength.
So that is the kind of body I want you to start working on my fellow young balding or not so balding man. Sprinters like body fitness is simply the best for young man!
Ok Milan, I’m sold to Bolt fitness. Tell me how do you achieve a body like that? Great question! Let’s dive in.
Consistent intensive strength training
Strength training is at the base of sprinters Bolt fit body. But it is not the only thing you do like a bodybuilder. No, no no. We don’t want that!
What we want is agile, muscular, lean, strong, functional chitah like body. So what kind of strength training you should do to achieve body like that? The answer to that question is: Sprinters like strength training. And a little bit of Milan’s twist in it. Or a lot!
I’ll share my weekly strength training program.
Here it is:
Monday: 5X15 pull ups, 5X11 repetitions pastoralists fly machine – that’s it!
Tuesday: day off
Wednesday: 3X15 repetitions – heavy leg press machine, 3X15 repetitions – hamstring curl machine. 5X37 squat jumps. That’s it! Wednesday is legs day.
Thursday: 5X15 repetitions dumbbell shoulder presses, 3X5 repetitions heavy lat pull down machine, 3X15 repetitions chest press machine and more pull ups 5 sets max. repetitions.
Friday: Day off from strength training.
Saturday: legs day and more. I do exactly same stuff I do on Wednesday’s but no squat jumps. 3X31 repetitions bar dips, 3X15 repetitions dumbbell biceps curl, 3X15 repetitions pull ups.
Sunday: 111 repetitions various kinds of abdominal crunches, 5X11 pull ups.
That is my strength training weekly routine. It might seem like a lot, but it is very doable. Non of my training sessions last longer than 40 minutes. I warm up very well and hit it fast and hard. I usually get it done early in the morning.
If you haven’t been doing any strength training exercises my fellow young going bald man, that’s ok. You want to start slowly. But start today. I would start with some regularly done pull ups, push ups, squat jumps and floor crunches.
Over time you’ll get better and stronger and you will want to ad some more exercises. You’ll polish your routine over time. There is no rush. With just those 4 exercises I gave you to start with, if done on regular bases, you’ll be ahead of 99% of people who are trying to get fit.
The most important thing to remember is consistency. You do your workouts day in and day out no matter what.
Interval training
Please don’t worry! I’m not going to load more workout on you. Yes I’m a huge fan of physical fitness, but I know when enough is enough. And there really is enough when it comes to your physical fitness preparation and maintenance. Unless you’re a competitive athlete off course!
So what kind of interval training do I mean? Mine kind off course!
Here it is:
I do my interval training by playing only. How’s that possible? And you should do the same my fellow young going bald man. I’ll explain.
Each sport and active game has intervals and sprints built into itself. You must do them in order to succeed at that sport. And the best part of it is, that you don’t even know when you do these intervals. You’re having fun and you loose track of time. You’re in the zone! And you’re getting your interval training done and you don’t even realize it. That’s the kind of workout I like. Fun workout!
So what sports apply here? I’ll give you my example:
I play soccer once per week. In soccer and other related team sports to it like basketball, hockey, lacrosse, beach volleyball and many others, intervals are built into the game. After playing 1 hour game of soccer I am done with huge amount of intervals of all kinds of durations. So are you my fellow young going bald man if you play basketball or hockey or any other game.
I also try to go surfing every Saturday. When I take a wave and it’s time to paddle back, it’s interval time. It’s physically very demanding to make it through point brake on a good size wave day. But you don’t have to be a surfer to achieve this. Bicycling has the same effect. When you go uphill it’s interval time. Same with cross country running or swimming. When shark is chasing you, it’s interval time! Ha ha!
I also play tennis. In an average tennis game you do a lot of sprints and intervals. Same way you do playing ping pong, badminton, squash, racket ball or you do fencing. Same speed training activities. All very effective.
The great thing about interval training while playing game or doing certain activity is that you’re not only doing your perfect Bolt body promoting activity and having fun. You’re are also learning a skill. You’re exercising your brain. You’re getting smarter. You’re learning a skill. You’re acquiring Superman like abilities! And yes you’re becoming a Superman!
Of course you can do interval training in the gym or race track too. And it’s ok if you chose to do them this way. Let me give you an example of structured interval training:
2 times pre week, nonconsecutive days, preferably 2 to 3 days of rest between them.
Monday – 10X 1 minute max. intensity over 1 minute easy
Thursday – swimming pool interval training – 3X100m free style max. Intensity, 3X100 breast stroke max. Intensity. Brake 50m easy swim between each interval.
That is a simple effective interval training fitted into the week. Now you can keep doing this one for some time, but don’t get stuck with it for too long. You should exchange it. Be creative. You can’t go wrong here. You can do different distances, different exercises and different rest brakes.
Running track is perfectly fine. I repeat. There are never ending variations of interval training. Don’t be afraid, mix and match it!!! Make it fun, effective and interesting! Start today!
Speed training
The same applies to speed training. It’s playing games, doing sports and doing sprints while you play. How fun! How effective!!!
Short and little longer sprint intervals that last 3-15 seconds in maximum intensity one to two times per week. That’s how speed is developed. And speedy looking lean muscular body with it too.
Playing, doing fun sports
As you already noticed my fellow young going bald man, I’m huge proponent of having fun, playing cool sports, learning skill while playing and getting your workout done at the same time. Bum! Bum! Bum! And bum! Getting all 3 done at the same time!!!
I am a huge fan of efficiency. I’m sure you can tell by now. And getting your own Bolt kind of fitness level while having fun and learning is the Milan’s way. You might love it or hate it. But I’m for sure not changing anything about mine fitness preparation. Are you kidding? Changing anything? I’m having fun! I have a body of Bolt! I feel amazing! I look amazing. Oops already bragging again. It’s true!!! And I don’t even consider my workout a workout. It’s fun for me. Days are going by and my workout is getting done. I’m consistent and that is hard to accomplish. Especially if you have full time job, career, young kids, being a soccer mom literally, writing, and million things to juggle in my day. But my fitness doesn’t suffer at all. And that’s how it should be. Your health and energy is the most important in the world. Never mind that great looks come with it. So my fellow young or not so young going bald or not going bald man, adopt the same mindset and approach about your own fitness level.
The best fitness level for man is Bolt fitness level
By now I hope you’re convinced my fellow fantastic fitness level seeker. Body of a sprinter is the most attractive, functional body for man. You can certainly argue with me if you run marathons. And I’ll take it. Or maybe I’ll meet you on racing track. But it’s not going to be 42.5 km. It will be 100m track. And I’ll win!
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