Let's get sweaty: two local fitness fanatics help you get the body you want (part 2)

Working out isn’t only for the hulking, bulky bodybuilder. More and more men are actively seeking out a body type that isn’t just thick and muscular, but rather nimble and lean — the infamous swimmer’s build.
 
The trick to achieving this coveted look is to keep your body fat percentage low (think 10 percent) while building strong, healthy muscles that bulge in all the right places. With some specific tips you’ll be able to takes steps toward getting the Ryan (Gosling, Reynolds or Kwanten) body people drool over.
 
When you’re in the gym, be sure to keep your heart rate up. Studies have shown that intense bursts followed by short periods of rest promote more than four times the amount of fat loss than regular weightlifting and cardio-based workouts alone. Always be mindful that the weight you select is heavy enough to be challenging but not so tough that you can’t perform a moderate to high number of repetitions in your set.

Workout Prescription
 
A defined, muscular upper body, tight, toned waist and a butt that just doesn’t quit, plus being healthy and active — who doesn’t want that? Get started transforming your body and your health with this 30-minute workout.
 
Perform each of the exercises for 60 seconds, resting 20 seconds before moving to the next. Repeat the entire circuit five times.
 
Pull-ups: Place your hands on the bar, shoulder-width apart, with your palms facing out. Hang from the bar with your arms extended, then pull your body up to bring your chin to the bar.
 
Crossover step-ups: Stand to the left of a step or bench, holding dumbbells at your side. Cross your left leg over your right and step up on the step/bench, then step up with your right foot. Step down to the opposite side with your right foot followed by your left, and repeat in the other direction.

Flies: Lie on a bench and extend the dumbbells above your chest with your elbows slightly bent. Lower the dumbbells to the side while “stretching” your chest wide, with your arms slightly bent. Bring the dumbbells back together over your chest.
 
French press: Lie on a bench and extend your arms above your chest. Bend your arms slightly at the elbows and slowly lower the dumb- bells toward your head to a 90-degree angle. Press the weights back to the starting position by extending your arms.
 
Squat jumps: Stand with your feet shoulder-width apart. Squat by sitting backward, keeping your knees behind your toes and your back as straight as possible. Explode up, pushing off with your calves, glutes, hamstrings and thighs. Land gently into the next squat.
 
Diet
 
Your best bet is to be diligent and consistent with your eating habits. Drop the three-meal approach: forget the idea of having breakfast, lunch and dinner. Instead, have five smaller protein-rich meals, spaced evenly throughout the day. This helps to manage your insulin, which is known to affect your metabolism and your body’s ability to shed fat. The more efficient your body is at processing what you eat, the easier it will be to earn and keep your impossibly tiny waist.
 
For more fitness tips or to work with Jeremy, visit his website, jeremyforeshew.com