Aesthetic
How To Build An Aesthetic Physique
With the proper knowledge, dedication, & training plan, you’ll achieve an aesthetic physique. Like all the Hollywood actors, men’s physique athletes with big arms, buff chest, and a six-pack thereupon V-taper that makes the ladies go crazy.
First, let’s discuss “what does aesthetic mean”?
You may be curious about how aesthetics plays into fitness. to mention someone has an aesthetic body means their muscular proportions are symmetrical and balanced. they need to build up their body in a way that is visually appealing.
What you think that to be appealing will be different from others. Some could also be looking for a body you can only achieve from bodybuilding or you may prefer smaller, toned musculature.
Common features of an aesthetic physique include:
- Wide upper back and delts
- Thick arm muscles like the biceps and triceps
- Small Waist (42-47% of your height)
- Big chest and toned pecs
- Large quads and calves
- 10% or less body fat
In order to obtain an aesthetic body figure, you’ll need to update your regular workout routine to include training exercises that are known to improve the muscular symmetry of the body.
How long does it take to create an Aesthetic Physique?
The amount of time it will take to achieve the “perfect” physique depends on your current body condition and how often you do a workout each week. Obviously, the more work you set in, the faster you’ll see results. However, it’s best to workout as often as your busy schedule allows.
On average, if you persist with your diet plan and lift weights at least three times a week, you’ll expect to see results within 6-12 months. If you’re a beginner, it’s vital that you do not overtrain or overexert yourself as this can lead to serious injury or health barriers.
As a beginner, you ought to only be hitting the gym three to four times a week. When planning out your weekly workouts, make sure you are targeting each muscle group at least once a week, but never back to back to permit the muscles to recover.
Another good way to work on your body’s symmetry is to add unilateral exercises, meaning exercises that need each limb to work independently of each other, rather than together in unison. This helps you build muscle mass and strength equally on each side of the body thus improving your overall symmetry and balance.
In general, the simplest way to know how much progress you are making is to be aware of your relative strength. The stronger you’re compared to your body weight, the more proportionate you’ll appear. this is often why many aesthetic training plans focus on improving your absolute strength.
Proper Dietary Regime for an Aesthetic Physique:
As we mentioned earlier, you’ll not only be adjusting your workouts to achieve aesthetic success, but you’ll also need to switch up your diet to ensure you are receiving the right nutrition to recover and build up your muscles.
In fact, the proper diet and supplements will help you get the body you want faster. to assist you to stick to the right foods and supplements, here are 8 of our greatest diet and nutrition tips for aesthetic training:
Remove sugar and processed food from your diet 90% of the time. this is often not the time for an “everything in moderation” mindset.
Consider intermittent fasting which has been shown to be an incredible way to drop a lot of fat fast and get a great physique, when partnered with the proper exercises of course.
Consume plenty of high-quality proteins as well as minimize the number of carbs you eat each day. this is often why keto diets are also popular for aesthetic training.
Until you’ve got achieved your idea of the “perfect” body and only have to maintain your physique, it’s important to create a caloric deficit with your diet, as this is often how you lose weight.
Eat/drink approx 20-30 gms of whey protein post workouts. It’ll help your body recover faster.
Stay hydrated! this is often extremely important to keep nutrients flowing through your body. Bonus Tip: beverage will help you feel full longer, thus helping you meet your calorie deficit.
Rest for recovery. it’s vital to the healing process that you let your muscles rest. If you’ve got been working out for a long time and have established decent strength, you’ll participate in some light cardio such as walking or swimming to get in a little active recovery. As a beginner, cash in of rest days, especially after leg days.
Avoid alcohol. it’s terrible for your liver and will affect how your body metabolizes carbohydrates and fats making it harder to lose weight.
To meet your calorie deficit is one thing, but the food you select to eat needs to be healthy choice. It’s true, you’ll meet your caloric deficit by eating pizza and burgers.
However, those foods are still bad for your body meaning they aren’t visiting to do you any favors. to assist you to increase fat loss and building muscle, include the subsequent foods into your aesthetic diet plan:
- Whole grains
- Leafy greens
- Lean meats
- Egg whites
- Nuts
- Natural Yogurt
- Legumes
- Fruits (especially berries)
- Fish
Get started with this sample meal plan:
Breakfast:
- Take your supplements
- 2 egg whites
- 1 cup of oatmeal
Morning Snack:
- 18 oz Greek yogurt
- protein shake
Lunch:
- 1 tuna wrap (with light mayonnaise)
- 1 cup of berries
Mid-afternoon Snack:
- 1 banana
- protein shake
Dinner:
- 1 9 oz tilapia
- 1 side salad with vinegar dressing
- 5-10 pieces of asparagus
Another crucial part of a healthy diet includes the right supplementation. Adding supplements to your diet regime will promote muscle growth and helps control your appetite. to enrich your aesthetic training, we recommend the subsequent supplements:
- Branch Chain Amino Acids (BCAAs)
- Whey Protein Powder
- Fish Oil
- Zinc
- Melatonin
- CBD Oil
- Turmeric
- Citrulline Malate
- Creatine
Workout Program to Create an Aesthetic Physique:
To round out your aesthetic physique training plan, you would like the proper workout routine. Most fitness qualified will agree that an exercise regime revolving around an upper, and lower body split is the best way to get shredded while also building up your strength.
You can choose to start off the week with a full-body workout if you so desire, but you ought to never attempt a full-body workout every day.
Note: the day of the week you decide to do your workouts doesn’t really matter. What does matter is that you simply keep a workout schedule of one day, off the subsequent day, on a subsequent day, then on to allow your body and your muscles to recover fully.
If you’re a beginner, we recommend arranging them so as for most to least difficult to avoid exhausting yourself too much throughout the week. Below you’ll find an example of a 16-day aesthetic physique training plan to help you build your desired physique:
Day 1: Upper Body A
- 3 sets of Bench Presses, 8-10 reps per set
- 3 sets of Barbell Rows, 8-10 reps per set
- 3 sets of Incline Dumbbell Presses, 10-12 reps per set
- 3 sets of Pull-ups, 10-12 reps per set
- 2 sets of Side Lateral Raises, 12-15 reps per set
- 2 sets of Seated Dumbbell Curls, 12-15 reps per set
- 2 sets of Tricep Pushdowns, 12-15 reps per set
Day 2: Day of Rest
Day 3: Upper Body B
- 3 sets of Chin-ups, 8-10 reps per set
- 3 sets of Overhead Barbell Presses, 8-10 reps per set
- 3 sets of Seated Cable Rows, 10-12 reps per set
- 3 sets of Flat Dumbbell Bench Presses, 10-12 reps per set
- 3 sets of Chest Dumbbell Flyes, 10-12 reps per set
- 2 sets of Dumbbell Tricep Extensions, 12-15 reps per set
- 2 sets of EZ-Bar Curls, 12-15 reps per set
Day 4: Day of Rest
Day 5: Lower Body A
- 3 sets of Deadlifts, 8-10 reps per set
- 3 sets of Standing Calf Raises, 10-12 reps per set
- 3 sets of Leg Curls, 10-12 reps per set
- 3 sets of Leg Presses, 10-15 reps per set
- 3 sets of Cable Crunches, 10-12 reps per set
Day 6: Day of Rest
Day 7: Lower Body B
- 3 sets of Barbell Squats, 8-10 reps per set
- 3 sets of Bulgarian Split Squats, 10-12 reps per set
- 3 sets of Reverse Crunches, 10-12 reps per set
- 3 sets of Lying Leg Curls, 8-10 reps per set
- 3 sets of Seated Calf Raises, 8-10 reps per set
Day 8: Day of Rest
Day 9: Upper Body C
- 3 sets of Seated Shoulder Presses, 8-10 reps per set
- 3 sets of Incline Bench Presses, 8-10 reps per set
- 3 sets of Barbell Squats, 8-10 reps per set
- 3 sets of Machine Lateral Raises, 8-10 reps per set
- 3 sets of Machine Fly, 10-12 reps per set
Day 10: Day of Rest
Day 11: Upper Body D
- 3 sets of Dumbbell Rows, 8-10 reps per set
- 3 sets of Incline Chest Raises, 8-10 reps per set
- 3 sets of Lat Pull Downs, 8-10 reps per set
- 3 sets of Push-ups, 10-15 reps per set
- 3 sets of Chin-ups, 10-12 reps per set
Day 12: Day of Rest
Day 13: Lower Body C
- 3 sets of Romanian Deadlifts, 8-10 reps per set
- 3 sets of Dumbbell Squats, 8-10 reps per set
- 3 sets of Stiff Leg Deadlifts, 12-8 reps per set
- 4 sets of Leg Extensions, 12-15 reps per set
- 4 sets of Leg Curls, 12-15 reps per set
Day 14: Day of Rest
Day 15: Lower Body D
- 4 sets of Barbell Squats, 8-10 reps per set
- 4 sets of Leg Presses, 10-12 reps per set
- 3 sets of Walking weight Lunges, 8-10 reps per set
- 4 sets of Bulgarian Split Squats, 8-10 reps per set
- 3 sets of Standing Calf Raises, 10-15 reps per set
- 3 sets of Glute Bridges, 10-15 reps per set
Day 16: Day of Rest
At now, you’ll decide to repeat this workout plan for an additional 2 weeks, 4 weeks, or 6 weeks, etc. If you’re bored or find it is too easy for you, be happy to switch it up a bit. It’s all up to you, just ensure you keep the principles of an upper, and lower body split in your routine.
One last note: The workout plan doesn’t include warm-up or cool-down sets, which are vital to your recovery. You are advised to never start a workout session without stretching and warming up your muscles first to get your blood circulating. Taking the time to stretch after an intense workout session promotes a faster muscle recovery process.
ACHIEVE YOUR DREAM PHYSIQUE
GYMBRO, after reading the small print of the workout plan, we are exhausted; but that’s a good thing. meaning it’s a workout plan that will get you some real results! Plus, now you recognize the right diet and supplements to integrate into your fitness plan to ensure even better success.
Remember, it’ll take a lot of dedication, patience, and strategy to urge the aesthetic physique you have always dreamed of! Good luck. allow us to know how it goes.
