Are you looking to build an aesthetic body? Well, this article is going to cover everything you need to know!
There are many purposes for people to want to begin weight training, and aesthetics is one of the most common reasons.
Personally, I need to train for function as much as aesthetics. However, that doesn’t mean that I don’t want an aesthetic body myself!
To be honest, I have always wanted to build my body similar to the “Greek Gods” or Spartan Warriors. Especially after living in Greece for the past few months, I became even more enamored with the aesthetics of the prototypical “Ancient Greek.”
If you want to build an aesthetic body similar to this, keep reading below!
How Do You Get an Aesthetic Body & Why Is It Important?
Although many people envy those who have naturally aesthetic bodies, is there any purpose to this?
Well, the answer isn’t exactly that clear.
To the Ancient Greeks, aesthetics were a sign of strength in war and physical ability. In this sense, aesthetics were very important.
As or society has adapted over the years, it is not always clear whether an aesthetic body is functional or not.
Supplements such as steroids have trivialized the work that should go into building a phenomenal physique. Ancient warriors built their physiques through sprinting, carrying heavy objects, combat training, and eating tons of healthy foods.
Now, you can bench press, dumbbell curl, and steroid your way to massive muscles with hardly any effort!
If you are going to work on your physique, make sure you are doing it in a “functional” way. This doesn’t necessarily mean that you need to excel at jumping backward on one leg with your eyes closed (as some trainers prefer to consider “functional training”) but work on true, real-world exercises.
If the exercise was performed at the original Olympic Games, it’s probably worth doing!
Swimming, sprinting, carrying heavy objects, pressing overhead, etc. These exercises will help you build an aesthetic body, and they will provide value for your life as well!
In our society, the main utilization of a desired physique is to attract a partner (husband or wife). Although important, don’t let this be the only use of your body!
It never hurts to have a nice body to show off at the beach, but it shouldn’t be your only goal!
How Long Does it Take to Build an Aesthetic Body?
The amount of time it will take you to build the body of your dreams is completely dependent on your current body. It could take you a couple months, or a year or more.
No matter what, it will be a considerable process for most people.
However, it is important to remember that this is a marathon- not a sprint. There might be a lot of sprinting involved, but the process itself is definitely a marathon!
An aesthetic body is generally considered to be one with a certain amount of visible and proportional muscles and low body fat. It is generally considered impossible to build muscle and lose fat at the same time, so you will have to develop your body in multiple stages.
Don’t get discouraged, all it takes it’s a bit of hard work and a decent amount of focus!
An aesthetic body is achievable for everyone; it only depends on you!
The Aesthetic Body Workout Program Guidelines
Before I get into too many specifics, let’s talk about some basic guidelines for how you should train to improve your physique.
I talked a little bit about this previously, but I want to ingrain the right concepts in your mind!
Regardless of whether you want your body to be useful or not, training “compound exercises” is the best for aesthetic body training.
Examples of compound exercises you can do in the weight room include:
- Bench Press
- Overhead Press
- Power Clean
- Power Snatch
There are certainly more exercises that fit this description, but these are a few of my personal favorites.
Aside from these exercises, there are other examples of “compound exercises” as well.
For instance, pushing a prowler sled is one of the absolute best full body workouts you can do! The prowler sled is an intense training tool, and it will help you build an amazing physique quicker than you could ever imagine!
The most weight I ever moved on the prowler sled was a little over 600 pounds, and I was in some of the best shape of my life! Check out the video below:
Running sprints or running hills are other examples of compound exercises.
These exercises work for multiple muscle groups at the same time, and they help to train your body in more way than one.
Although you probably see many bodybuilders pumping away at dumbbell curls or other “isolation exercises,” this is only a viable option for people using steroids or other performance-enhancing drugs. Isolation exercises can be useful for sculpting certain muscles after you have already built a considerable amount of muscle mass or helping to fix muscle imbalances.
Don’t rely on isolation exercises too much, because they will not help you achieve the aesthetic body you are dreaming of!
The Best Aesthetic Workout Routines & Training Programs
Depending on your current level of physical fitness, you are going to need to adapt your training program accordingly.
Individuals who are new to weight lifting and fitness training will find success with two or three days of weight lifting per week, and an additional day or two of light cardiovascular exercise (or active mobility work).
If you already have been training for over a year or two, you can easily train four to five days per week and add in additional cardio or mobility work as needed.
Personally, I often train seven days per week with no time off. Rest time is valuable, but recovery time is more important.
If you sleep over 8-9 hours each night, eat correctly, practice yoga or other mobility work daily, and use proper supplements to help you recover, you will be shocked how much more “work” your body can do!
I don’t suggest you try to train more than four or five days per week unless you are a professional or collegiate athlete, because you do risk over-training if unsupervised.
If you are interested to find a couple of precise training routines that can help you build an aesthetic body, I suggest you try:
- 20 Rep Squat Method
- German Volume Training
- Escalating Density Training
- Tabata Workouts
- Stronglifts 5×5 (or 3×5)
There are tons of online personal trainers that would love to sell you their workout program, which does have various advantages.
Hiring a personal trainer or online personal trainer can help you by dictating a program that is more specific to your own body. However, this isn’t necessary for everyone.
If you are a self-motivated person, the training routines I have listed above will do more than enough for you- and you don’t need to pay any money for them!
Yoga for Aesthetics
One of the most underrated facets of developing your aesthetics is yoga. Many bodybuilders do not know that although yoga is not great for building muscle mass, it can significantly improve your physique by creating more balanced and leaner muscles.
Practicing yoga can also help you avoid many injuries, especially the ones which are caused by muscle imbalances or wear from heavy weightlifting. It doesn’t matter whether you have ever tried yoga before or not, practicing yoga a few times per week can make a tremendous impact in your appearance!
Believe it or not, yoga is an incredible workout for your muscles as well. For example, the research study Muscle Activity During Yoga Breathing Exercises Compared to Abdominal Crunches concluded that,
“The results showed that while muscle activity during this yoga breathing exercise was comparable to that seen during the performance of abdominal crunches, the longer duration of the breathing exercises increased the total work on the abdominal muscles up to 5 times greater
than the work during crunches.”
Diet & Supplements for an Aesthetic Body
Although your workout program is one of the most critical aspects of developing a legitimately aesthetic physique, you won’t get anywhere without the right diet and supplement strategy. Using the right aesthetic diet and supplement strategy can have a tremendous impact on helping you get the body you want sooner, rather than later.
Check out these nutrition and supplement tips for aesthetics!
The Aesthetic Diet – Diet Rules for an Aesthetic Physique
Most people consider sticking to a diet the most difficult of building an impressive physique.
Due to this, I have developed a few simple rules which help me to maintain my physique, and do not stress me out too much!
My first rule is that I eliminate all refined sugar, processed foods, and anything you would consider “junk food” from my diet over 90% of the time. I’ll admit that I eat the occasional piece of baklava or other sweet every now and again, but I don’t let this become a habit. My body processes more calories than the average body anyways, and I still do my best to avoid these types of food!
My second rule is to eat as much high-quality protein as I can each day and limit the number of carbohydrates I consume as much as possible.
Sticking to a Ketogenic or Paleo diet is an excellent way to accomplish this!
According to a study published in the European Journal of Clinical Nutrition,
“Even short-term consumption of a paleolithic type diet improves Blood Pressure (BP) and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.”
I do not consume any dairy products, so milk is definitely out of the question! High-quality proteins do not (and should not) only be animal products.
Hemp and many other plant foods are loaded with protein, and they are far easier for your body to digest. Salmon, other fish, and seafood (such as mussels) are great options as well.
In my opinion, animal meat is a lower quality of protein than these other forms. I prefer to stick with vegan protein sources or fish as much as possible!
One last diet “rule” that I generally stick to is to never consume my first meal before I complete a fasted state workout. I am a true believer in intermittent fasting and fasted cardio, and my diet revolves around these concepts for the most part.
Intermittent fasting is an excellent way to improve your internal health and external appearance at the same time!
If I do have a sugary snack, I always make sure to only eat it after my fasted state workout in the morning. This is one of the major keys to my aesthetic body diet plan!
There is certainly much more diet advice I could give you, but these are just a few general tips you can easily implement in your life!
The Best Supplements for Building an Aesthetic Looking Body
I’ll start by saying that I personally use far fewer supplements than most “fitness people,” and for a good reason too.
In my opinion, dietary supplements should only be used to compliment your lifestyle, and not as a sole source of making huge changes.
I’ll start by listing my favorite supplements:
- CBD Oil (Cannabidiol)
- Vegan Protein Powder
- Fish Oil
- Citrulline Malate
- Branch Chain Amino Acids (BCAAs)
Outside of these supplements, you will rarely find anything else in my cabinets! I have experimented with tons of different supplements throughout the years, but these are the ones I trust all of the time.
If you are looking to improve your physique, I strongly suggest you start with these supplements first.
Turmeric is the most well-researched supplement in existence, which is why it is always in my daily routine. It is useful for controlling inflammation, which is especially useful for my asthma.
CBD Oil is becoming more popular very quickly throughout the world, as it is a completely legal compound found on the cannabis plant. There are many benefits of CBD Oil, including:
- Reduces Inflammation Throughout the Body
- Helps to Manage Stress and Anxiety Naturally
- Manages Chronic Pain
There are many other benefits as well!
Vegan protein powder is my go-to protein powder for many reasons, and it has long replaced whey protein powder in my life.
Fish oil is another excellent product for reducing inflammation, and it is beneficial for your joints in other ways as well! If you plan on doing a lot of heavy aesthetic body training, you are going to want a quality fish oil!
Typically, I take zinc and melatonin before sleep each night! Zinc is an essential nutrient that we rarely get enough of in our diet, which is why I am sure to supplement with it each night. Melatonin is a naturally occurring compound within or body, and it helps regulate our natural biorhythm and sleep cycle.
Melatonin is a natural sleep aid, which can make a huge difference for many people!
I typically take citrulline malate and BCAAs before weightlifting sessions, as they work synergistically in many ways.
Citrulline malate is excellent for improving blood flow, bringing vital nutrients to your body. As stated by a study published in The Journal of Strength and Conditioning Research,
“We conclude that the use of CM might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve post-exercise muscle soreness. Thus, athletes undergoing intensive preparation involving a high level of training or in competitive events might profit from CM.”
There are many other dietary supplements on the market, but these are the ones I am most confident in telling you to try!
If you are going to use any of these supplements, you should make sure you are spending your money wisely. Using these eight supplements will certainly put you on your way to an aesthetic physique, but you will spend more money than you need to if you don’t choose the correct brand or product from the first purchase!
Check out my advice for the best option of each of these supplements:
Nuvana Turmeric Curcumin with BioPerine and Ginger
I have tried tons of turmeric supplements produced in all different parts of the globe (I use a lot of turmeric when I am in-season) and I can confidently say that Nuvana Turmeric Curcumin with Bioperine and Ginger is one of my favorite turmeric supplements from the whole world!
Nuvana Turmeric Curcumin is my go-to turmeric product whenever I am home in the United States, and I always feel a dramatic difference when I begin using it.
Nuvana Turmeric Curcumin costs $18.99 for 30 servings, and unlike other turmeric supplements, you don’t need more than one serving per day. The factor I am most impressed about Nuvana Turmeric Curcumin compared with other products is that you feel a noticeable difference in a short amount of time.
Although many turmeric supplements contain BioPerine for better absorption, the additional ginger also is a huge bonus. I especially feel a noticeable difference in my breathing after I use Nuvana Turmeric Curcumin since I have asthma. According to their product page, Nuvana Turmeric Curcumin contains over 50% more turmeric and ginger than most competitors!
I have had a great experience with Nuvana Turmeric Curcumin, and I am confident it will help you obtain an aesthetic body as well!
Primary Jane Vitalize – 600mg Organic CBD
Although I would happily suggest you numerous different CBD products that you should try, one of my personal favorites that I am confident in recommending to you is Primary Jane Vitalize. Vitalize is the Organic CBD product produced by the company Primary Jane, and it is one of the purest and freshest CBD products you will find. There are tons of ways that CBD oil can help you while you are trying to achieve an aesthetic physique, and Primary Jane Vitalize is one of the best options for CBD Oil.
Primary Jane Vitalize is produced from natural/organic hemp plants that are grown in the United States. Primary Jane uses a Super-critical CO2 Extraction process which produces an incredibly pure CBD Oil product. Furthermore, unlike many other companies, Primary Jane Vitalize is produced from the whole plant; meaning the flower, stalks, and stems are all used, and you get a full-spectrum of cannabinoids.
Lastly, one important benefit of purchasing Primary Jane Vitalize is that you can easily view their 3rd Party Lab Reports on their website.
Primary Jane Vitalize comes in multiple flavors, include:
- Wild Berry
- Fire Mint
Primary Jane Vitalize is also relatively cost effective, and a 600mg bottle only costs $58.00. If you decide to try Primary Jane Vitalize, you can also use my discount code KEMP10 to take 10% Off your order! I have a discount code for a variety of different CBD products, so you can also search my website for other CBD products as well!
KOS Organic Plant Based Protein Powder
Until you begin using a vegan protein powder, you won’t understand how much of a difference it can make in helping you obtain an aesthetic body. If you would like to purchase a vegan protein powder, my suggestion is KOS Organic Plant Based Protein Powder. For a 30 serving bottle, KOS Organic Plant Based Protein Powder costs only $29.88, and it contains 20 grams of incredible vegan protein and other valuable nutrients!
A few years ago, I stopped taking whey protein powder because it was consistently giving me stomach problems. I switched to vegan protein powder and I have not had the same problem at all. In fact, drinking various vegan protein powders has improved my digestion!
KOS Organic Plant Based Protein Powder is an incredible vegan protein powder, and I don’t even have time to talk about all of its benefits! Depending on whether you choose the vanilla or chocolate flavor, KOS Organic Plant Based Protein Powder contains unique ingredients which make it as much a superfood blend as a protein powder!
KOS Organic Plant Based Protein Powder contains five different types of vegan protein, which are:
- Pea Protein
- Flax Seed
- Pumpkin Seed
- Chia Seed
All KOS Organic products are Certified USDA Organic, 100% Non-GMO, and gluten, soy, and dairy-free! Furthermore, instead of artificial sweeteners or sugar, KOS Organic Plant Based Protein Powder uses Organic Stevia and Organic Monk Fruit!
KOS Organic Plant Based Protein Powder also includes healthy fibers and digestive enzymes which help your digestive system run naturally.
Aside from the health benefits you will obtain from using KOS Organic Plant Based Protein Powder, plant-based products are always much better for the environment, and when you use KOS Organic Plant Based Protein Powder, you are making the world a better place! Plant-based products require less resources to be produced than animal products, which leave a much smaller environmental footprint.
Sports Research Wild Alaskan Omega-3 Fish Oil
Although I haven’t yet used Sports Research Wild Alaskan Fish Oil, I am confident that it is one of the most cost effective options you can purchase to help you get an aesthetic body. Normally I use a fish oil product that I find at the local pharmacy since I have mostly been living in Europe for the last 5 years, but if I were in the United States more consistently, I would definitely order Sports Research Wild Alaskan Fish Oil.
Unlike other companies, Sports Research Wild Alaskan Fish Oil is not a mix of cheap fish oils. Instead, their product is sourced from only Wild Alaska Pollock which contains 1099mg (88%) Omega-3 Fatty Acids per soft-gel!
You can also view 3rd-Party Lab Results on their website as well, which is why you know that you get your money’s worth from Sports Research Wild Alaskan Fish Oil.
Sports Research Wild Alaskan Fish Oil is also sustainably sourced, and the AlaskOmega Omega-3 Concentrates that they use are Certified Sustainable and Traceable by the Marine Stewardship Council (MSC), and it was the first Omega-3 concentrate to achieve this distinction!
Along with all the tremendous aspects of Sports Research Wild Alaskan Fish Oil itself, the company Sports Research also offers a 90-Day Satisfaction Guarantee! If you are not satisfied with Sports Research Wild Alaskan Fish Oil, you can simply return the product within 90-days for a refund.
Nature Made Zinc – 30 mg
Compared to other supplements on this list, choosing a zinc supplement is actually relatively easy. In my opinion, even cheap zinc supplements from Walmart or Target can help improve your physique. If you would like to order zinc online, one of the most cost-effective options is Nature Made Zinc.
Nature Made Zinc is a quality product, and you can get 3 bottles of 100 30-mg tablets for only $13.38!
30 mg is enough zinc for 1-serving per day, so you could order this pack and have enough zinc supplements for nearly a year!
Amazon Elements Melatonin – 3mg
3mg of melatonin is my favorite dosage per night, and for only $8.99 you can buy an 8 month supply of 3mg Amazon Elements Melatonin tablets!
There are certain melatonin supplements which also include additional ingredients like lavender or chamomile extract, but for a pure melatonin supplement, Amazon Elements Melatonin is the best option to help you get an aesthetic physique for many reasons.
Amazon Elements Melatonin does not contain any artificial colors, flavors, or chemical preservatives, and it is also a Vegan product and gluten-free. Furthermore, Amazon Elements Melatonin is made in a Good Manufacturing Practices (GMP) Facility in the United States.
Lastly, if you are not completely satisfied, you can call Amazon directly within the first year at (1-877-485-0394) and get your money refunded!
PrimaForce Citrulline Malate Powder
In my opinion, citrulline malate is one of the single most important supplements for helping you get an aesthetic body. Citrulline malate will help you recover from aesthetic workouts, and help you training longer each day.
I use citrulline malate nearly year-round, and for the last two years, I have been using PrimaForce Citrulline Malate Powder. PrimaForce Citrulline Malate Powder has worked well for me, and it is also an affordable supplement. You can purchase 500 grams of PrimaForce Citrulline Malate Powder for only $25.97!
PrimaForce Citrulline Malate Powder also comes in a convenient tub, which is why I like it more than other brands. Citrulline malate powder can be messy, which is one of the main reasons PrimaForce Citrulline Malate Powder is a better product that others.
PrimaForce Citrulline Malate Powder contains only pharmaceutical-grade and clinically-tested ingredients, and it has worked well for me every day since I began using it.
Scivation Xtend Free BCAA Powder
One of the first supplements I ever used in my life was Scivation Xtend, and to this day, it is one of my favorites. However, the company Scivation now produces a product I like even more: Scivation Xtend Free BCAA Powder.
Drinking amino acids can significantly increase your chances of developing an aesthetic physique, but drinking too many artificial flavors, sweeteners, and colors isn’t great for your body. Scivation Xtend Free BCAA Powder is actually the same formula as the original Scivation Xtend (which is still a great product), but it includes all natural flavors, colors, and sweeteners!
Most people know the importance of protein in our body, but many are unaware that not all proteins are created equally. Examples of the function of protein in our body include building and repairing body muscle tissues, retaining muscles after a workout, and providing a long-lasting energy source for our bodies.
Protein is a naturally occurring substance within our bodies, although we also need to take a certain amount of this from our diet for survival and advancement.
The rapid synthesis of assimilated proteins and slow release proteins make BCAAs ideal for all the body’s protein need.
BCAAs are comprised of 3 essential chains of amino acids (BAACs); which are L-Leucine, L-Isoleucine, and L-Valine. BCAAs are mainly used by athletes to decrease recovery time, and increase the rate at which lean body mass is gained.
Moreover, BCAAs aid in reducing the breakdown of muscle tissues, as well as muscle enhancement.
BCAAs are the three quickest absorbing strains of protein, making them an excellent choice for post-workout or intra-workout nutrition. BCAAs absorb in to the body directly through the bloodstream, giving them a drastically different mechanism and use than whey protein or other types of protein supplements.
BCAAs, are also an excellent choice for a substitution to various snacks in-between meals. BCAAs trigger anabolic hormonal responses in the body, and can help you build muscle even when you are resting!
In total, Scivation Xtend Free BCAA Powder contains 7 grams of BCAAs, which are administered in the research-proven 2:1:1 ratio of Leucine, Isoleucine, and Valine. Scivation Xtend Free BCAA Powder contains less than 1-gram of sugar, which makes it essentially carbohydrate free and a zero-calorie product.
Scivation Xtend Free BCAA Powder also contains 2.5 grams of L-Glutamine and 1 gram of Citrulline Malate for additional muscle recovery support.
I believe Scivation Xtend Free BCAA Powder is the best BCAA supplement, and I am confident it will help you achieve your goals with aesthetics.
Concluding Thoughts – Getting an Aesthetic Body
In my opinion, the most aesthetic physique comes from a combination of:
- Athletic Movements
- Traditional Weightlifting
- Bodybuilding Concepts
- A Proper Diet
- A Great Supplement Strategy
Although bodybuilders and athletes can have great physiques, combining as many of these concepts as possible is what truly sets people apart. Use these tips, and I am confident you will quickly notice improvements in your body that you love!