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!
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!
Aesthetic Physique Workout Routines & 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!
Necessary 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)
- Hemp 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! The key to using CBD Oil is to only buy your products from a respectable company, such as PhytoLogica.
Hemp 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!
Concluding Thoughts – Getting an Aesthetic Body
In my opinion, the most aesthetic physique comes from a combination of:
- Athletic Movements
- Traditional Weightlifting
- 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!