The human body is a complex system, and pursuing an aesthetic physique can be challenging and confusing. While the media has popularized the concept of an aesthetic body, it is important to understand that there is no one-size-fits-all approach.
First, you must understand getting an aesthetic physique is not easy. Unless you take anabolic steroids, which can cause many long-term health problems, it takes time and effort to get an aesthetic body.
To achieve an aesthetic body, it is essential to understand your body type, implement proper diet and nutrition, engage in a targeted exercise regimen, and incorporate recovery and sleep into your routine.
Working on an aesthetic body is a great way to improve your self-confidence and overall health while achieving a goal.
Also, if you want, you can use your aesthetic physique to compete in bodybuilding competitions or become a fitness professional.
If you don’t want to, that’s okay too! You might want to get an aesthetic body for many reasons, and everyone’s goals and needs are important.
This article will explore each of these factors and provide a scientific approach to building an aesthetic body.
So, let’s look at the best aesthetic body workouts, diet plans, and supplements and start a path to getting an aesthetic body!
What is an Aesthetic Body?
The term “aesthetic body” describes a physique considered visually pleasing or attractive. The term “aesthetic body” is often used in bodybuilding, where it refers to a physique that is well-proportioned, symmetrical and characterized by well-defined muscles.
However, when talking about today’s bodybuilders, an aesthetic body is not necessarily a bodybuilding body.
Instead, consider some classic bodybuilders such as Arnold Schwarzenegger, Frank Zane, or Vince Gironda.
The concept of an aesthetic body can be subjective, as people may have different preferences for what they consider attractive.
In the end, an aesthetic body is pleasing to the individual who possesses it, regardless of how others perceive it.
Understanding Your Body Type
Understanding your body type is an important aspect of building an aesthetic physique. It provides a foundation for developing a tailored workout and nutrition plan that will be most effective for your individual needs.
This section will delve into each of the three main body types, exploring the characteristics, strengths, and challenges associated with each.
Ectomorphs
Ectomorphs are characterized by a long, lean frame, with difficulty putting on weight and muscle. They tend to have a fast metabolism and a tendency to burn calories quickly, making it challenging to build muscle mass.
Ectomorphs also tend to have a smaller frame, with little body fat and a flat, defined chest.
Strengths: Ectomorphs are naturally lean and athletic, which can be an advantage for endurance sports, such as running and cycling. They also tend to have a high metabolism, making it easier to maintain a healthy body weight.
Challenges: Ectomorphs often struggle to build muscle mass and can find it difficult to add weight and definition to their physique. They also tend to have a smaller frame, which may make it challenging to perform certain exercises.
Mesomorphs
Mesomorphs are characterized by a naturally athletic build, well-defined muscles, and a tendency to gain muscle easily. They have a medium-sized frame with moderate levels of body fat and a naturally athletic appearance.
Mesomorphs tend to have a balanced metabolism, making it easy to maintain their weight and physique.
Strengths: Mesomorphs are naturally strong and athletic, which makes it easy for them to build muscle and achieve an aesthetic physique. They also tend to have a balanced metabolism, making it easy to maintain their weight and physique.
Challenges: Mesomorphs may struggle with controlling their weight, as they tend to gain weight easily, particularly in the form of body fat. They may also find it difficult to maintain their physique, as their natural build can lead to a lack of motivation and complacency.
Endomorphs
Endomorphs are characterized by a round, full figure, with a tendency to gain weight easily and store body fat. They have a larger frame and tend to accumulate fat around the waist, hips, and thighs.
Endomorphs tend to have a slower metabolism, making it challenging to burn calories and lose weight.
Strengths: Endomorphs tend to have a naturally high level of body fat, which can provide a cushion of insulation and protection against injury. They also tend to have strong endurance, making it easier for them to perform activities that require sustained effort.
Challenges: Endomorphs may struggle with weight management, as they tend to gain weight easily and storefat in specific areas. They may also find it challenging to build muscle mass, as their bodies tend to prioritize fat storage.
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 months, a year, or more.
No matter what, getting an aesthetic physique takes time, effort, and patience.
However, it is important to remember that this is a marathon, not a sprint.
Getting an aesthetic physique is highly individual because some people will need to focus on building muscle mass, others need to lose body fat, and some need to do both!
Since it is nearly impossible to build muscle and lose fat simultaneously, you will have to develop your aesthetic body in multiple stages.
Furthermore, your body type plays an integral role in the time it can take to get an aesthetic body and the strategy you use.
It is important to note that these body types are not absolute, and many people may exhibit a combination of traits from multiple body types.
Also, remember that everyone’s body is unique and that there is no one “perfect” body type.
The goal is not to fit into a specific category but to understand your body type and develop a plan that works best for you.
The Aesthetic Physique Training Program
Although diet, nutrition, sleep, and other factors are incredibly important for getting an aesthetic body, you cannot get an aesthetic body without exercising and working out the right way.
Focusing on diet, nutrition, and lifestyle factors is a great way to improve your health and become healthy, but it will not help you get an aesthetic physique if you are not doing the right workouts and exercises.
A good way to plan your workout routine to get an aesthetic body is by determining your body type and exercising based on your genetic needs and advantages.
For ectomorphs, the focus should be on building muscle mass. This can be achieved through resistance training, such as weight training, and focusing on compound exercises that target multiple muscle groups.
Mesomorphs tend to have a naturally athletic build, but they must maintain their physique through a well-rounded workout plan. This can include a combination of resistance training and cardiovascular exercise to build and maintain muscle mass and prevent complacency.
Endomorphs may benefit from a focus on weight management and reducing body fat. This can be achieved through cardio workouts, such as running or cycling, and strength training to build lean muscle mass.
Important Compound Exercises
If you don’t want to follow a specific aesthetic workout program and prefer to build your own workout program, doing a variety of compound exercises is key to building an aesthetic body.
Compound exercises are multi-joint exercises that stimulate a lot of muscles each time they are performed.
Regardless of your body type and the exact aesthetic physique training program you choose to follow, most people will benefit from focusing on heavy, compound exercises.
Examples of compound exercises you can do in the weight room include:
- Bench Press
- Overhead Press
- Push-ups
- Pull-ups
- Squat
- Deadlift
- Power Clean
- Power Snatch
There are other great compound exercises, but these are a few of my favorites.
Aside from these exercises, other functional compound exercises are also great for building muscle and improving your body composition.
For instance, pushing a prowler sled is one of the best full-body workouts you can do. Also, sprint workouts are a great way to burn calories while building aesthetic muscles.
Regardless of which you choose to focus on, the majority of your workouts should be spent doing compound exercises.
Best Aesthetic Workout Programs
Depending on your current physical fitness level, you will need to choose your aesthetic workout program accordingly.
Individuals new to weight lifting and fitness training will succeed 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 have already 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 train six days per week with one off day.
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 at how much 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 risk over-training if unsupervised.
Depending on your current level of fitness and your goals, a few of my favorite aesthetic workout routines are:
- 20 Rep Squat Program
- German Volume Training
- Tabata Workouts
- Yoga
- Stronglifts 5×5 (or 3×5)
Tons of personal trainers would love to sell you their workout programs, which does have various advantages.
Hiring a personal trainer or online personal trainer can help you by dictating a more specific program to your own body. However, this isn’t necessary for everyone.
If you are self-motivated, the training routines I explain below will do more than enough for you, and you don’t need to pay any money for them!
If you would like to follow along with an aesthetic bodybuilding workout plan, I suggest you subscribe to BodyFit by Bodybuilding.com. They have many workout programs from many of the best trainers in the industry.
If you subscribe to BodyFit, you get access to all of them!
Check out BodyFit by Bodybuilding.com and see if you like their workout plans!
Here is some more information about a few of my favorite aesthetic workout programs:
20 Rep Squats
The 20-rep squat program is one of the best programs for building bigger lower body muscles and will help you build muscle mass throughout your whole body.
If you choose to do the 20-rep squat program, your main focus will be on one set of 20 reps of the back squat exercise per workout.
For this training program, you will choose a weight about 50-60% of your 1 rep max and squat it 20 times.
Your goal is to increase the weight by 5-10 pounds per training session, and you will normally do three workouts per week.
20 rep squats are a grueling workout program, but they will help you get an aesthetic body.
Read my 20 rep squat program review to learn more.
German Volume Training
German Volume Training, also known as the 10×10 method, is one of my all-time favorite workout programs for building muscle mass.
GVT is one of the best aesthetic physique training programs because it burns many calories per workout and builds muscle mass in a short amount of time.
However, you shouldn’t do German Volume Training for more than 6 weeks because your muscles will become overworked, and you will stop seeing progress in your physique.
German Volume Training is especially beneficial for your upper body because it works best with exercises like the bench press, lat pull-down, and overhead press.
To do German Volume Training, pick two to three primary exercises per workout and do 10 sets of 10 reps, with only one minute of rest between sets.
Read my German Volume Training review to learn why this is one of the best aesthetic body workouts.
Tabata Workouts
Tabata intervals are a type of High-Intensity Interval Training and one of the most effective ways to get an aesthetic body.
A Tabata workout consists of 8 rounds of 20 seconds maximum effort, followed by 10 seconds of rest.
The Tabata interval protocol was originally used on a stationary bike but is also great with other exercises.
Not only does the Tabata interval protocol burn many calories quickly, but it also creates an afterburn effect that increases your metabolism for over 24 hours afterward.
Additionally, if you combine various exercises for consecutive Tabata interval workouts, you can also build muscle with this workout style!
My favorite way to use Tabata interval workouts is to do them at the end of a regular strength training workout as a “finisher.”
The Tabata interval protocol is one of the best workout routines for getting an aesthetic body, and it can also help you get in great physical condition.
Tabata intervals improve both your anaerobic and aerobic endurance, and it is a great workout to add to your regular routine.
Yoga
One of the most underrated training programs for developing an aesthetic body 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 ones 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 on 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 muscle activity during a yoga breathing exercise was comparable to that seen during the performance of abdominal crunches.
Also, the longer duration of the breathing exercises increased the total work on the abdominal muscles up to 5 times greater than work during crunches!
If you are interested in adding yoga to your aesthetic workout program, I suggest checking out YogaDownload.com.
YogaDownload.com offers various yoga classes that I am confident you will love.
I have a yearly subscription to yoga and practice yoga literally every day.
Aesthetic Body Diet Plan
Although your workout program is critical to developing an aesthetic physique, you won’t get anywhere without the right diet plan. Using the right diet plan can have a tremendous impact on helping you get the body you want sooner rather than later.
Check out these rules for an aesthetic body diet plan:
Sticking to a rigid or confined diet plan is challenging even for me, so I prefer to stick with a few rules and allow myself freedom. Although hardcore dieting can produce short-term results, maintaining your aesthetic body will be hard if you get it through severe dietary limitations.
In simple terms, I follow a whole-food diet, and I believe this is the best way to get an aesthetic body.
One of my favorite phrases about dieting in general of all time is, “Eat food. Mostly plants. Not too much.
I consume red meat, chicken, eggs, and fish, but this is a small percent of my diet compared to the amount of fruits, vegetables, and other plants I consume.
Also, I do intermittent fasting (otherwise known as time-restricted feeding) daily. Intermittent fasting can be used for both weight loss and gaining muscle, and it can improve your health in a variety of ways,
I usually do a 16:8 split, where I do 16 hours per day of fasting and 8 hours per day of “fed” time.
The first principle of my aesthetic diet plan is to reduce or eliminate all added sugars.
Added sugars are unnecessary calories and cause health problems, even for fit people. If I use a sweetener, I choose maple syrup or honey because they contain vitamins and minerals and have a sweet flavor.
Additionally, I try to eliminate processed foods as much as possible.
For my aesthetic diet plan, I consume large amounts of complex carbohydrates, vegan protein sources, and adequate amounts of healthy, unsaturated dietary fats.
Other diet plans can help with getting an aesthetic physique, but these are a few basic principles that I believe are simple and effective for helping you improve your body composition.
Counting macronutrient intake may become more important as you refine your goals and get deeper into the process of getting an aesthetic body.
However, eating a diet full of nutrient-dense whole foods should support the majority of the changes you want to make in your body without having to count calories.
Best Supplements for an Aesthetic Body
Proper nutrition and exercise are key to achieving an aesthetic body. However, supplementing your diet with the right products can help you reach your goals more quickly and effectively.
Whether you want to build lean muscle, increase strength, or reduce body fat, these five supplements can help you achieve your goals.
Always consult a healthcare professional before starting any new supplement regimen.
Here are some of the best supplements for an aesthetic body.
RSP Amino Lean
Amino acids are the building blocks of protein, and they play a crucial role in promoting muscle growth and recovery. RSP Amino Lean is a comprehensive blend of essential amino acids, branch-chain amino acids, and other ingredients that can help support muscle growth, reduce muscle breakdown, and improve recovery time.
In addition to the BCAAs and EAAs, RSP AminoLean also contains beneficial ingredients, such as beta-alanine, citrulline, green tea extract, green coffee bean extract, and CLA, that can help improve your results.
This product is designed to help you achieve your aesthetic goals, whether you want to build lean muscle, increase strength, or reduce body fat.
- Natural Pre Workout & Amino Energy – 130mg Energy & Focus blend made from fermented tea leaves,…
- Pre Workout Energy & Anytime Performance – Use AminoLean as a pre workout powder, morning coffee…
- Vegan BCAAs + EAAs – Comprehensive blend of vegan amino acids boost performance and support muscle…
Last update on 2023-05-31 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Garden of Life Raw Organic Protein & Greens
Protein is essential for building and repairing muscle, and this supplement provides a comprehensive blend of organic, plant-based protein sources and other key nutrients.
The greens in this formula, such as spinach and kale, are also high in vitamins and minerals that can help support overall health, including muscle growth and recovery.
This supplement can help you get the protein you need to build an aesthetic body without the chemicals and additives often found in other protein supplements.
- HIGH PROTEIN: 20 grams of raw plant protein from Organic peas and sprouted Organic grains, seeds and…
- POST WORKOUT RECOVERY: Help your muscles recover with a clean nutritional shake powered by Organic…
- GREEN SUPERFOOD DRINK: This delicious Vanilla protein powder is power-packed with green energy from…
Last update on 2023-05-30 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Optimum Nutrition Creatine Monohydrate
Creatine is a naturally occurring substance that is found in muscle cells, and it helps to provide energy for intense workouts.
Supplementing with creatine monohydrate, the most effective form of creatine supplement, has consistently shown to increase strength and muscle mass, and it can help improve overall performance during exercise.
Optimum Nutrition Creatine Monohydrate is a high-quality, pure form of creatine that is easy to mix and absorbs quickly.
- 5 grams pure creatine monohydrate per serving
- Supports increases in energy, endurance and recovery
- Maximum potency supports muscle size, strength, and power
Last update on 2023-05-31 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Okinawa Triple Turmeric
Turmeric is a powerful antioxidant that reduces inflammation, supports joint health, and improves overall health.
Okinawa Triple Turmeric provides a blend of three different forms of turmeric and black pepper extract to enhance absorption, making it one of the best supplements for an aesthetic body.
By reducing inflammation and supporting overall health, Okinawa Triple Turmeric can help you achieve your aesthetic goals and maintain a healthy, balanced body.
Sports Research CLA
Conjugated linoleic acid (CLA) is a type of healthy fat that has been shown to help reduce body fat and improve overall body composition.
Sports Research CLA is a high-quality, non-GMO form of CLA that can help you achieve your aesthetic goals by reducing body fat and promoting overall health.
Although the research on CLA is not conclusive, I regularly use CLA supplements and believe the provide a benefit for reducing body fat while preserving muscle mass.
- Our products are made in cGMP compliant facilities in the United States, using only the best…
- Benefits | Conjugated Linoleic Acid, or CLA, may encourage greater benefits from exercise by…
- Clean Ingredients | Unlike many popular bodybuilding supplements, our CLA supplement is made with…
Last update on 2023-05-31 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!
Recovery and Sleep: Essential Components of an Aesthetic Body
Recovery is a crucial component of building an aesthetic body.
During rest and recovery periods, the muscles repair and grow, reducing the risk of injury and promoting overall health. Adequate sleep is also vital to the recovery process, providing the body with the time it needs to repair and rejuvenate.
Getting enough sleep is essential for maintaining good health, as well as for promoting muscle growth and improving body composition.
During sleep, the body produces hormones essential for muscle growth, such as human growth hormone (HGH). This hormone helps build muscle mass and burn body fat, making it an important component of recovery.
In addition to promoting muscle growth, adequate sleep helps improve overall health and well-being.
Sleep is essential for maintaining good mental health, reducing stress levels, improving the immune system, and reducing the risk of chronic disease.
For those who struggle with getting enough sleep, some supplements may help promote sleep quality.
Magnesium, for example, is a natural sleep aid that helps to relax the muscles and calm the mind, promoting better sleep.
Zinc is another mineral that may help improve sleep quality, as it is involved in regulating sleep-wake cycles.
In addition to supplements, there are also natural ways to improve sleep quality, such as yoga and breathwork. Practicing yoga before bed can help to reduce stress levels and promote relaxation, while breathing exercises can help to calm the mind and prepare the body for sleep.
Concluding Thoughts – How to Get an Aesthetic Body
In my opinion, the most aesthetic physique comes from a combination of:
- Athletic Movements
- Yoga
- Traditional Weightlifting
- Bodybuilding Concepts
- A Proper Diet
- Adequate Rest and Recovery
- A Great Supplement Strategy
Once you have developed a well-rounded aesthetic physique program that consists of these components, you can add additional hacks for improving your body, like DIY coolsculpting at home.
However, you will always need to exercise intensely, eat well, and treat your body the right way if you want an aesthetic body.
If you use the tips listed above, I am confident you can get the aesthetic body you have always wanted!
