How To Get Any Body You Want

Achieve the physique you’ve always wanted with FHM’s super-useful guide to getting the body that’s right for you.

When it comes to body goals, everybody’s different. Some blokes want to be fat-free, others are after enormo-legs or an all-round sculpted beach bod.

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Taking on the regime that’s right for you is of the utmost importance – follow the wrong training or nutritional plan and you could end up looking like a barrel-chested bar brawler or a Rizla-thin marathon runner. To get the body you want, all you have to do is pick out the celeb you most want to look like and follow FHM’s training and diet action plan.

The V-shape: Cristiano Ronaldo

Why? A study in the Archives Of Sexual Behaviour proved that girls feel horny when they see a ‘V-shaped’ torso (wide shoulders, narrow waist).

How to get it: “To get a V-shape, target lats, upper back, traps and shoulders,” says personal trainer Ben Camara. “Hit the gym three times a week and do 3x10 reps of chin-ups, pull-ups, lat pull-downs, military presses and push presses.” Finish with 15 mins of treadmill sprints or box jumps.

Eat: “You need a high protein and carb diet,” explains expert Maximuscle nutritionist Gareth Nicholas. “Lots of chicken, fish, turkey, beef or eggs with brown pasta or noodles.”

Avoid: “Fatty food like cheese and cakes will ruin this look,” warns Nicholas. Snack on fruit and yoghurt instead.

Supplement: Precision Engineered Branched Chain Amino Acids. Amino acids are the building blocks of protein, which in turn builds muscle. Cheating in a legal way.

What to wear: “This type of guy looks great in a fitted shirt and jacket,” suggests Oliver Spencer (oliverspencer.co.uk).

The gun show: Rafa Nadal

Why? Brainy evolutionary psychologists say women love men with big arms because it makes them feel protected. Massive guns make girls subliminally believe you can fend off sabre-toothed tigers, so they’ll happily go home to your love cave.

How to get it: Bicep curls are for gym amateurs and Ron Burgundy. “You need to focus on multiple angle exercises for real bicep growth,” says celebrity TV trainer Justin Lord. “Do 5 super-sets (no rest in between) of 6 chin-ups followed by 12 seated dumbbell Zottman curls (curl dumbbells to your shoulder, squeeze, turn palms to the floor and lower for 5 seconds).” Rest for 2 mins and repeat 4 times. Do this twice a week for proper caveman arms.

Eat: “For bigger arms you need to constantly drip feed protein to your muscles, so snack on nuts, cottage cheese and peanut butter on crackers during the day,” says Nicholas.

Avoid: “The typical Western breakfast of toast and cereal is protein-free resulting in muscle wastage,” says Nicholas. “Start your day with a protein-rich omelette instead.”

Supplement: CNP Professional Pro Bars provide an instant dose of bicep-bulging protein after training.

What to wear: “Never wear a vest,” warns Spencer. “A V-neck T-shirt will reveal your arms without losing style.” (Turn to page 28 in FHM to find out what pretty girls think about V-neck tees.)

Wrestler beefcake: The Rock

Why? It’s the ideal look for big guys who struggle to shift blubber. Instead of dieting yourself into misery, transform yourself into a human tank.

How to get it: “For this physique, you need to lift heavy weights, but always start off light and build up,” says Keller. “Focus on deadlifts, squats and bench presses, but also try barbell shoulder presses, dumbbell rows, T-bar rows, dumbbell incline chest presses, pull-ups and push-ups.” Do 5 sets of 6-8 reps of each exercise and aim for three workouts a week to build bulk.

Eat: “For this frame, you need to look muscular, not flabby, so choose the right carbohydrates,” says Nicholas. Stick to wholemeal rice, wholemeal pasta and rye bread so you look like The Rock, not Jabba The Hutt.

Avoid: “Refined foods like white pasta and white bread will make you look bloated, not athletic,” warns Nicholas. Stay away, particular after 4pm.

Supplement: ZMA is a natural body-building nutrient you take before bed to stop your muscles wilting when you sleep.

What to wear: “Big guys should wear looser clothing with a relaxed fit to accommodate their physique,” suggests Spencer. See Vin Diesel’s loose fitting long-sleeved T-shirts for inspiration.

Bond buff: Daniel Craig

Why? A University of California study proved that muscular men are twice as likely to bed multiple sexual partners than their scrawny pals. Get muscles, get laid. It’s as simple as that.

How to get it: “The key to a Bond body is to train with compound multi-joint exercises so you work your whole body,” says Lord. “Three times a week, do 3 sets of 10-12 reps of squats, bench presses, wide-grip chin-ups, overhead barbell presses, standing barbell curls and triceps dips and 4-6 reps of hamstring curls.” And the best bit? You never have to run. “The full-body exercises burn fat so you don’t need to.”

Eat: “The timing of your carb intake is critical,” says Nicholas. “Have carbs for breakfast, lunch and within an hour of your workout so you have the fuel to train and recover.”

Avoid: “Try to lower your carb intake after 6pm,” says Nicholas. That will ensure you build muscle and stay trim.

Supplement: Creatamax Extreme contains creatine, which helps you to beef up quickly.

What to wear: “The Bond Buff cares about his body, but doesn’t need to show off,” says Spencer. “Go for a T-shirt, with chinos slightly rolled up and a bomber jacket.”

Stick thin: David De Gea

Why? A University of Aberdeen study showed women are attracted to men with female traits, which is why today’s male models are all stick thin.

How to get it: “Combine park circuits with running,” says Camara. “Perform 45 secs to one min of bodyweight squats, press-ups, lunges, sit-ups and burpees to push the blood around your body and keep your heart rate up.” Then finish up with a long jog or cross-country run and you’ll soon have that lean, skinny look.

Eat: “Consume lots of veggies and salad,” advises Nicholas. “You want to be slim but look healthy, not like you’re ill.”

Avoid: “Snacking will ruin this look,” says Nicholas. Stick to three healthy meals a day. Fulfill your protein quota with our easy-to-cook steak dinner (below).

Supplement: Lucozade Sport Lite.

What to wear: “Skinny guys get away with anything, so try the slim jeans and shirt look,” suggests Spencer. Cheap Monday is good for skinny jeans, and Zara do check shirts in all shapes and sizes.

Abs of steel: Usher

Why? If you’re an average build you can still grab girls’ attention in the park this summer by toning your abs.

How to get it: “Everyone has a six-pack, but most guys’ abs are hidden under fat,” explains strength and conditioning specialist Jan Keller. “The secret is to tone your abs and burn fat.” Perform a daily home workout of front planks, side planks and mountain climbers and three times a week perform 10-15 mins of interval training or hill sprints to gradually reveal your six-pack.

Eat: “Hydration is crucial for this look, so consume 3 litres of water a day and make sure your urine is always clear,” advises Nicholas.

Avoid: “If it’s too hard, you’ll give up, so allow yourself a cheat day once a week for some chocolate or a few beers,” says Nicholas.

Supplement: Grenade Thermo Detonator contains green tea, which boosts your metabolism to ramp up your fat loss.

What to wear: “Show off your toned midriff with a quality T-shirt which should be tucked-in, not hanging out,” says Spencer. Uni Style Image is great for round-neck tees if you’ve got a bit of money to burn; if not, Uniqlo is the best place to pick up a bargain on a good quality T-shirt.

Pan-fried steak with beans

Ingredients: 2 small steaks, ½ tsp cumin, generous pinch of ground spices, 1 tblsp olive oil, ½ tblsp unsalted butter, ½ lb fresh green beans (trimmed), ½ tblsp olive oil, 1 lemon, salt and black pepper.

1. Mix salt and spices in a bowl. Season steaks with the mixture.

2. Heat butter and olive oil. Fry steaks.

3. In a separate pan, cook the beans in remaining butter and oil until bright green.

4. Put beans in a bowl. Squeeze lemon over, add salt and pepper.

5. Toss and serve.

Recipe from Testosterone: The Male Diet by Simon Lovell.

From the August 2012 issue of FHM India.