GayNZ.com's personal trainer Jules Darroch shares some exercise hints to help gay gym-goers tone up. Work it guys! While it's not just boys who like large muscles the girls got their own workout a few weeks back so this one's for the boys! And before we begin, rest assured in the knowledge that having my fitness background and, more importantly, having watched four and a half seasons of Queer as Folk I am an absolute expert on what the average gay guy should look like. And soon in the gym with a determined chin… For that perfect physique you are going to have to work with some form of resistance. While hoisting 20 kilo bags of potting mix around the garden centre on a Sunday afternoon is a good start you are going to have to head to the gym to work out on a regular basis. Muscles grow in response to being overloaded, so to increase your muscle size you need to work with the heaviest weight you can lift for 6-8 repetitions, with your body screaming ‘enough!!' by about the 5th rep. Try to build up his shoulders, his chest, arms, and legs. If you want pure size then concentrate on your larger muscle groups- legs, back, shoulders, and chest with exercises that work more than one muscle at the same time so you can lift heavier. Watch the hottest guy in the gym doing push ups, now take your eyes off his butt and you'll notice a push up works chest but also shoulders and biceps too. For shaping and definition you'll want to try more isolation exercises that target one muscle group only. Back to hot guy…eyes up… and check out a bicep curl. And with massage, and just a little bit of steam… Rest is as important as exercise. It's when you are resting that your muscles grow so get that beauty sleep or you'll be both puny and tired. As for steam? A relax in the sauna has plenty of benefits, increasing fitness is not one of them. He'll eat nutritious high protein and swallow raw eggs There's no food that will make your muscles grow, but you can do your bit to help them along with lashings of protein. Think lean chicken, steak, egg whites (we eat them cooked this century). You'll want to eat a couple of hours before you exercise so you have enough energy. Afterwards a banana or protein drink on the way out of the gym will keep you from eating your arm off before you can eat something more substantial. The sweat from his pores as he works for his cause... Just because you are building up your muscles doesn't mean you need to cut out cardio, that new buff chest isn't going to show up as well if it's hidden below a layer of man boobs. You have been warned! Julz Darroch is a Wellington-based Personal Trainer and Fitness Educator with 15 years experience in the fitness industry. She regularly tortures Steve Gray and the Good Morning team on TVOne each Tuesday. Send your fitness-related questions and personal training enquiries to julzdarroch@actrix.co.nz or visit Julz on her website: www.julzdarroch.co.nz . Julz Darroch - 27th May 2008