{"product_id":"e-book-exercise-guide","title":"e-book exercise guide","description":"\u003ch1 class=\"entry-title\"\u003eHow to train for Aesthetics (plus a sample 7-day workout split)\u003c\/h1\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eI can’t remember where I first heard this, but I believe it’s true: at some level, we’re all working out to look better naked. Here’s how to train for aesthetics, look better nude and push your limits.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eYes, most of us have less one-dimensional goals we’re working towards. BUT I’d argue that zero percent of the women I work with (including myself), would say “no thanks, I’ll pass”, to the opportunity to look better in their birthday suits. And there is absolutely nothing wrong with that.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWhat does it mean to train for aesthetics? It means that you train for looks. It’s the premise behind fitness and physique competitions. Aesthetics isn’t about strength, or endurance, or even sport performance (though those can be side benefits to a degree). When you train for aesthetics you train specifically to look, well, great.\u003c\/p\u003e\n\u003ch2 class=\"wp-block-heading\" data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eAesthetics 101\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp data-mce-fragment=\"1\"\u003eMaximize hypertrophy. Decrease fat. That’s aesthetics in a nutshell. It’s all about shape, size, symmetry and balance. As a result, you might not be the strongest babe on the gym floor, and your might not be the fastest. But yo won’t be the weakest or the slowest either. You just might look sexier.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWhen you train to attain a specific goal you have to tailor your workout regiment. Runners run to prepare for a marathon. Strong(wo)men lift massive amounts of weight to be able to harness themselves to a semi and move it as far as they can go. Body builders build their bodies.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eIt takes a special kind of training to attain a high level of aesthetics. Your rep and set count, the weight you lift, the specific exercises and combinations you choose, the rests that you take and the food that you eat all play a role.\u003c\/p\u003e\n\u003ch4 class=\"wp-block-heading\" data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eAesthetic Variable #1: Volume\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp data-mce-fragment=\"1\"\u003eWhile endurance athletes shoot for maximum volume, and strength athletes shoot for maximum weight, if aesthetics is your goal than you’re volume range is more middle ground. The ideal volume range for hypertrophy is 3-4 sets of 6-12 reps. It’s a good idea to sprinkle in some lighter, higher rep sets and heavier, lower rep sets but the majority of your sets should fall within the 6-12 rep range.\u003c\/p\u003e\n\u003ch4 class=\"wp-block-heading\" data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eAesthetic Variable #2: Balance\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp data-mce-fragment=\"1\"\u003eSymmetry and balance play a big role in aesthetics. When you train for aesthetics, you pay attention to how your upper body looks in comparison to your lower body, how your triceps looks in comparison to your biceps, and so on.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eTotal body lifts like squats and deadlifts are important, but the key to physique training is using unilateral movements. Unilateral movements, like single arm rows, step ups and single leg deadlifts, train one side of the body at a time. Unilateral training ensures symmetry and balance.\u003c\/p\u003e\n\u003ch4 class=\"wp-block-heading\" data-mce-fragment=\"1\"\u003e\u003cstrong data-mce-fragment=\"1\"\u003eAesthetic Variable #3: Proportion\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp data-mce-fragment=\"1\"\u003eSimilarly, play with proportion to develop the physique you’re looking for. When you train to look good naked you pinpoint that areas that aren’t where you want them to be and you target your training to that area.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eFor example, if you want a small waist you could either a) have a rib removed (don’t do that, I’m kidding), b) dial in your diet (more on that below), or c) build broader shoulders to get that V-tapered look.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eSimilarly, if your shoulders are already broad and built, you may want to focus on building your glutes and legs to balance your look.\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003eVIDEO\u003c\/p\u003e\n\u003cp data-mce-fragment=\"1\"\u003e \u003c\/p\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\n\u003cstrong\u003eAesthetic Variable #4: Conditioning\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eand Cardio\u003c\/h4\u003e\n\u003cp\u003eAll of us have muscle. Some of us even have 6-pack abs. But you won’t see that muscle definition or those washboard abs with a high body fat percentage. The key here is to lose body fat without sacrificing muscle.\u003c\/p\u003e\n\u003cp\u003eFirst, focus on your rest intervals during strength training workouts. If you spend 2-3 minutes in between sets, consider decreasing your rest interval considerably. While a 2-3 minute rest is important when you are lifting at max capacity, you don’t need quiet as much rest in between sets when you are lifting at 60-80%.\u003c\/p\u003e\n\u003cp\u003eFor larger muscle groups limit your rest to 45-60 seconds. For smaller muscle groups limit your rest to 30-45 seconds. You should even consider supersets and cardio acceleration to increase cardiovascular fitness and caloric burn.\u003c\/p\u003e\n\u003cp\u003eSecond, let’s talk about cardio. While going for a 5 mile run a few times a week will certainly burn calories, you might be sacrificing more muscle than you want to get those miles in. Plus, as soon as your stop running, you stop burning calories.\u003c\/p\u003e\n\u003cp\u003eConsider adding HIIT to your weekly routine. HIIT, high intensity interval training combines bursts of maximum effort work with short rest\/recovery intervals. You might not burn as many in-workout calories as you would on a 5 mile run, but you’ll continue to burn calories through out the day and those calories seriously add up. Plus,\u003cspan\u003e \u003c\/span\u003e\u003ca href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/HIITfastloss.html#:~:text=Study%20results%20indicate%20that%20HIIT,HIIT%20is%20a%20big%20hit!\" target=\"_blank\"\u003eresearch has shown that HIIT is a great way to improve cardiovascular fitness without sacrificing hard earned muscle.\u003c\/a\u003e\u003c\/p\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\u003cstrong\u003eAesthetic Variable #5: Diet\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eWhich brings us to this: diet. A dialed in diet is a key component to a better aesthetic physique.\u003c\/p\u003e\n\u003cp\u003eIf you want to see that hard earned muscle…\u003c\/p\u003e\n\u003cp\u003eIf you want to show off the abs you’ve crunched your way to building…\u003c\/p\u003e\n\u003cp\u003eIt you want that Greek goddess small waist, bigger booty and broader shouldered look to be obvious…\u003c\/p\u003e\n\u003cp\u003eYou have to clean up your diet. That means limiting if not eliminating processed foods that are high in calorie, sugar, sodium and additives and low in nutrients. Watch your portion sizes – losing fat to improve your physique takes discipline. Make sure that you eat ample protein spread out through the day: .8-1 gram of protein per pound of lean body weight. Stay hydrated. The last two tips are especially important as you decrease calories to lose fat.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003ca href=\"https:\/\/juliahalefitness.com\/6-nutrition-guidelines-to-build-muscle\/\" target=\"_blank\"\u003e\u0026gt;\u0026gt; Get my favorite Nutrition Guidelines to Build Lean Muscle\u003c\/a\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\u003cstrong\u003eAesthetic Variable #6: Progressive Overload\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eAnd of course you know that to progress and continue to see results you need to consistently challenge your body and muscles. How do you do that while staying within the ideal hypertrophy range for aesthetics? I’ll show you…\u003c\/p\u003e\n\u003cp\u003eAfter your warm up and warm up sets, aim for the bottom of the rep range. For set 1, pick up a weight that you can only complete 6-8 reps with. As you progress through your sets, gradually increase the your reps and decrease the weight lifted.\u003c\/p\u003e\n\u003cp\u003eFor example:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWarm up set\u003c\/li\u003e\n\u003cli\u003eSet 1: 6-8 reps at 70-80% of your maximum effort\u003c\/li\u003e\n\u003cli\u003eSet 2: 8-10 reps with a slightly lighter weight…\u003c\/li\u003e\n\u003cli\u003eSet 3: 8-10 reps\u003c\/li\u003e\n\u003cli\u003eSet 4: 10-12 reps\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYes, by set 4 the weight you lift will be lighter, but it won’t be easier because your muscles are tired and you’re completing more reps.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/juliahalefitness.com\/3-fitness-tips-to-see-results-this-month\/\" target=\"_blank\"\u003eWant real results, real fast? Check out this article.\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2 class=\"wp-block-heading\"\u003e\u003cstrong\u003e7-Day Routine to Train for Aesthetics\u003c\/strong\u003e\u003c\/h2\u003e\n\u003cp\u003eWhen it comes to this kind of physique training, split training in some form is your best bet. While total body training isn’t completely off limits, it’s not the most efficient way to train for a top-notch aesthetic.\u003c\/p\u003e\n\u003cp\u003eThere are a variety of split routines that can work for aesthetics: upper\/lower body split, body part split, push\/pull\/leg day splits. Choose one that works for you depending on how long you’ve been training for, how many days a week you train, how long you train for, how well you recover, and of course what keeps you interested.\u003c\/p\u003e\n\u003cp\u003eThis 7-Day Routine for Aesthetics is based on a traditional bodybuilding split. This is a challenging sample program. If you like to spend time at the gym and don’t mind high volume training, you’ll get a lot out of this fitness plan.\u003c\/p\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\u003cstrong\u003eDay 1 – Legs, Calves and Abs\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eBarbell Squats: 4 sets of 6-10 reps\u003c\/li\u003e\n\u003cli\u003eBulgarian Split Squats: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eSingle Leg Leg Press: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eStanding Calf Raises: 3 sets of 8-15 reps\u003c\/li\u003e\n\u003cli\u003eReverse Crunches: 3 sets of 8-15 reps\u003c\/li\u003e\n\u003cli\u003eCable Oblique Crunches: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\u003cstrong\u003eDay 2 – Back and Biceps\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eBent Over Barbell Rows: 4 sets of 6-10 reps\u003c\/li\u003e\n\u003cli\u003eChin Ups: 3 sets of 6-12 reps\u003c\/li\u003e\n\u003cli\u003eEZ Bar Curls: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eAlternating Hammer Curls: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eBack Extensions: 3 sets of 8-15 reps\u003c\/li\u003e\n\u003cli\u003eSingle Arm Lat Pull Downs: 3 sets of 8-15 reps\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\u003cstrong\u003eDay 3 – HIIT\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eSprint Intervals: 30 seconds at near maximum effort followed by 30 seconds of full recovery = 1 round. Repeat for 12-20 rounds, depending on your fitness level.\u003c\/p\u003e\n\u003cp\u003eYour choice of cardio: running, rowing, cycling, jump rope, step mill.\u003c\/p\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\u003cstrong\u003eDay 4 – Rest\u003c\/strong\u003e\u003c\/h4\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\n\u003cstrong\u003eDay 5 – Chest, Triceps\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eand Abs\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eBench Press: 4 sets of 6-10 reps\u003c\/li\u003e\n\u003cli\u003eIncline Dumbbell Press: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eFlat Bench Flyes: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eOverhead Tricep Extensions: 4 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eTricep Pushdowns: 3 sets of 10-12 reps\u003c\/li\u003e\n\u003cli\u003eHanging or Lying Leg Raises: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eDecline Crunches: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\u003cstrong\u003eDay 6 – Glutes, Shoulders and Abs\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003eDeadlifts: 4 sets of 6-10 reps\u003c\/li\u003e\n\u003cli\u003eHip Thrusts: 3 sets of 8-10 reps\u003c\/li\u003e\n\u003cli\u003eSingle Leg Lying Leg Curls: 3 sets of 6-12 reps\u003c\/li\u003e\n\u003cli\u003eOverhead Shoulder Press: 4 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eCable Face Pulls: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003cli\u003eSingle Arm Side Lateral Raises: 3 sets of 8-12 reps\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch4 class=\"wp-block-heading\"\u003e\u003cstrong\u003eDay 7 – HIIT\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eTabata Intervals: 20 seconds at near maximum effort followed by 10 seconds of full recovery x 8 sets = 1 round.\u003c\/p\u003e\n\u003cp\u003e1 round of Tabata\u003cbr\u003e2 minute recovery period\u003cbr\u003e1 round of Tabata\u003cbr\u003e2 minute recovery period\u003cbr\u003e1 round of Tabata\u003cbr\u003e2 minute recovery period\u003cbr\u003e1 round of Tabata\u003cbr\u003e2 minute recovery period\u003c\/p\u003e\n\u003cp\u003eYour choice of cardio: running, rowing, or cycling.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"AESTHETIC SPORTY YOU","offers":[{"title":"Default Title","offer_id":43826692620310,"sku":"500","price":50.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0691\/7318\/2486\/files\/57861-97690-36249-77113-26014.png?v=1686705066","url":"https:\/\/aestheticsportyu.myshopify.com\/products\/e-book-exercise-guide","provider":"CHIC AND COZY HAVEN","version":"1.0","type":"link"}