how to get an athletic body – 10 fundamental principles

how to get an athletic body – 10 fundamental principles<span class="wtr-time-wrap after-title"><span class="wtr-time-number">9</span> min read</span>

I am not going to lie to you – getting an athletic body is not easy. It requires a lot of hard work, dedication, and time. But if you are willing to put in the effort, I promise you that you will be able to achieve your fitness goals.

In this blog post, I will outline 10 fundamental principles that will help you get an athletic body. Follow these principles, and you will see positive results in no time!

Strive to improve the athletic qualities of the body

The optimization of our body’s performance is achieved, in line with the process of adaptation in living organisms, by developing the body’s natural skills and qualities.

These are the well-known athletic characteristics such as endurance, muscular endurance, strength, speed, power, agility, flexibility, and neuromuscular coordination. The development of these skills is a result of both genetic factors and training.

For example, a naturally strong athlete will have an advantage over someone who is not genetically predisposed to strength. However, even the strongest person can improve their performance through training. Similarly, someone who is not naturally fast can still develop speed through practice.

Ultimately, the goal is to develop the body’s natural abilities to achieve peak athletic performance.

Combine weight training and high-intensity cardio

If you’re looking to build a more athletic-looking body, it’s important to incorporate both resistance training and high-intensity cardio into your workout routine.

Resistance training helps to build strength, while high-intensity cardio helps improve cardiorespiratory endurance. When combined, these two elements can help you towards the muscular, toned look you’re after.

For the best results, aim to reach 85-100% of your maximum heart rate during your cardio workouts. This will help to torch calories and fat, while also helping to increase your overall fitness level.

Incorporating a few resistance exercises into your routine will also help to sculpt and define your muscles. So, it is necessary to include both forms of exercise in your workout plan.

Do plyometrics exercises

Plyometric exercises are a type of training that helps improve your, speed, power, and performance. These exercises generally involve the body leaving the ground with explosive movements, such as explosive jumps (jumping jacks) or throws.

When you perform plyometric movements, it sends a message to your central nervous system (CNS) to increase your body speed. This in turn can help improve your overall performance, as well as increase your strength.

Strength is described mathematically by taking into account speed (F=m*γ. So by increasing your speed with plyometric exercises, you can also help boost your strength. Ultimately, plyometrics can be a helpful tool for athletes and those looking to improve their physical abilities.

Increase your bodyweight movements

Achieving an athletic physique requires more than just lifting weights. It is important to increase the movement and exercises with the weight of the body, aiming to increase its functionality.

In this way, agility and neuromuscular function are improved. In addition, balance and coordination are also essential for athletes. By including balance and coordination training in your workout routine, you will be better able to perform the movements required by your sport. Ultimately, achieving an athletic body requires a comprehensive approach that includes functional training.

Improve your work capacity

Increasing body power is one of the most important ways to develop an athletic physique. Power is the ability of the body to produce as much work as possible in as little time as possible. This description is also reflected in the mathematical expression P = W/t.

Training must therefore include workouts with dynamic exercises to improve power. You can incorporate many types of training to target power like bodyweight, plyometrics, and weightlifting (main lifts). Plyometrics are exercises that involve rapid stretching and contracting of the muscles, such as jump squats or box jumps.

Weightlifting, on the other hand, should focus on lifting light or moderate weights as fast as possible.

That training can be effective in increasing power, but it is important to choose the right type of exercise for your individual goals.

you need fuels for athletic performance

If you want to perform at your best, you need to make sure you’re fueling your body properly. That means maintaining a calorie intake that meets your energy needs.

For athletes, that generally means consuming two to four grams of carbohydrate per pound of body weight per day. In addition, athletes need to consume at least one gram of protein per pound of body weight per day to support recovery.

And finally, it’s important to eat high-quality foods that will support your next workout. That means eating a variety of fresh, minimally processed foods that provide the nutrients your body needs.

By following these guidelines, you can ensure that you’re providing your body with the fuel it needs to perform at its best.

Rest properly

Most people know that getting a good night’s sleep is important for overall health, but few realize the vital role that sleep plays in athletic performance.

Sleep is essential for muscle growth and recovery, and it helps to improve reaction time and coordination. Most athletes need seven to nine hours of sleep per night to function at their best.

To ensure optimal sleep, it is important to create a comfortable and relaxing environment in the bedroom. The room should be cool and dark, and free from any noise or light pollution.

In addition, it is important to establish a regular sleep schedule and stick to it as much as possible. By making sleep a priority in everyday life, athletes can significantly improve their performance on the field or court.

Release your stress

It’s no secret that stress can harm your health. But what you may not realize is that the type of stress you’re experiencing makes a big difference.

For example, the mental stress of a bad relationship can wreak havoc on your immune system, while the physical stress of an intense lower-body workout can cause problems with digestion and recovery.

The fact is, your body doesn’t really distinguish between different types of stress. So what’s the best way to reduce stress?

Practice a few different methods and see what works for you. From deep breathing exercises to meditation, there are many ways to calm your mind and body.

And remember, this rule applies to your overall health as much as it does to athletic performance. So take care of yourself and reduce stress whenever you can.

Drink plenty of water

Water is not only important for our bodies to function properly, but it’s also essential for all of the cells, tissues, and organs in our bodies to work.

Not only does water help to flush out toxins and provide essential nutrients to our cells, but it also helps to prevent injury and fatigue.

When we don’t get enough water, our bodies can become bloated and our muscles can start to cramp.

This is why it’s so important to make sure we’re getting enough water every day. Depending on how active you are, you may need to drink an extra 0.5 to 1 liter of water per day to replenish your body’s fluids and improve performance.

So next time you reach for a snack, make sure you pour yourself a tall glass of water first!

Stay Focused on Your Fitness Goals

Athletes cannot achieve their goals without maintaining their focus, motivation, and a positive mindset. It is essential to push through tough workouts and never give up.

A well-balanced diet is also key to success. Results will not happen overnight; it takes time, dedication, and discipline to see results.

However, the effort is worth it when athletes finally reach their goals. Hewlett (2016) found that “[a]thletes who can maintain their focus during training are more likely to have a successful season” (p. 1).

Therefore, an athlete needs to stay focused on his goals to achieve success. In addition, an athlete must also be motivated to push himself during workouts and eat a healthy diet.

Without these important elements, you will not be able to reach your potential.

And remember!

If you’re looking to get an athletic body, there are some basic exercise and diet principles you should incorporate into your daily routine.

First and foremost, it’s important to focus on increasing your body’s performance, rather than simply increasing muscle mass. Remember that the average bodybuilder’s physique is not necessarily an accurate representation of what an athletic body should look like.

And finally, pay attention to your diet and make sure you’re getting enough protein and other essential nutrients. By following these simple tips, you’ll be well on your way to achieving the athletic physique you desire.


The human body is an amazing thing. Don’t underestimate it.

With the right training and nutrition, it is capable of incredible feats of athleticism.

If you’re looking to get an athletic body, there are some basic principles you should follow.

  • First, focus on increasing your body’s performance (endurance, muscular endurance, strength, speed, power, agility, flexibility, and neuromuscular coordination).
  • Second, make sure you’re getting a big variety of all essential nutrients(protein, healthy fats, and carbs).
  • And finally, stay focused on your goals. By following these simple tips, you’ll be well on your way to achieving the athletic physique you desire.

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