The Exact 3-Step System To Get The Aesthetic Physique — Transcript

Full transcript

1. 0:00Let's be honest, most of you watching
2. 0:01this video just want a body that looks
3. 0:03good in real life. You probably just
4. 0:04want to lose some body fat, have some
5. 0:06muscle, see your abs, and look good with
6. 0:08your shirt off so people can actually
7. 0:09see all the work you're putting in. And
8. 0:11a lot of people call this look an
9. 0:12aesthetic physique. But even though
10. 0:14that's what most guys goal is, almost
11. 0:16everything you see online makes it seem
12. 0:17so overcomplicated or like you have to
13. 0:19spend your entire life in the gym. They
14. 0:21tell you to cut your calories, restrict
15. 0:22yourself like crazy, and basically
16. 0:24suffer more until you finally get lean.
17. 0:26The thing is, we live normal lives and
18. 0:28doing all that just isn't going to work
19. 0:29long term. So, in this video, I'm going
20. 0:31to show you the exact three-step system
21. 0:33I'd use if my goal was to build a lean
22. 0:35aesthetic physique, whether you're
23. 0:36starting with extra body fat or you've
24. 0:38been stuck in that skinny fat phase like
25. 0:40I was. Step one is the foundation phase,
26. 0:43where we fix the way your body uses
27. 0:44food. The reality is, most guys have too
28. 0:46much body fat to actually see the
29. 0:48progress they're making. We all know a
30. 0:50guy who's been going to the gym for a
31. 0:51few months or even years, trains pretty
32. 0:53hard, but when he looks in the mirror,
33. 0:55he still doesn't look like he's made
34. 0:56much progress. And for a lot of people,
35. 0:58that's us. We swear we're getting
36. 0:59stronger, but what we're seeing doesn't
37. 1:01show all the work we're putting in. The
38. 1:02truth is, the gym is working, but your
39. 1:04body fat is hiding your hard work. And
40. 1:07that's because your body and your
41. 1:08metabolism isn't set up to actually get
42. 1:10lean. And a lot of guys get caught in
43. 1:12the trap of thinking they need to bulk
44. 1:13up to build a good physique. It's what
45. 1:15everyone in the fitness industry pushes
46. 1:16you to do. But I'm going to be the first
47. 1:18to tell you that if you start bulking
48. 1:20before you have abs, your body will just
49. 1:22store a lot of that food as extra body
50. 1:24fat and not muscle. So, what should your
51. 1:26actual goal be? Well, you want to get to
52. 1:28a point where when you take your shirt
53. 1:30off, people can actually tell you work
54. 1:31out. That's roughly 10 to 12% body fat.
55. 1:34At that point, your clothes start
56. 1:35fitting differently, your face looks
57. 1:36sharper, and for the first time, the
58. 1:38mirror actually reflects all the work
59. 1:40you've been putting in. The thing is,
60. 1:41getting to that 10 to 12% body fat isn't
61. 1:44as complicated as what everyone tells
62. 1:45you. And I teach step-by-step how anyone
63. 1:47can get lean inside of my program, The
64. 1:49Lean Body Accelerator. But here's a
65. 1:51quick breakdown. The first thing we want
66. 1:52to do is fix your metabolism, and that
67. 1:54starts with what you're actually putting
68. 1:56in your body day-to-day. And no, I'm not
69. 1:58talking about some crazy elimination
70. 2:00diet or cutting out everything you
71. 2:01enjoy. It's actually way simpler than
72. 2:03that. You just need to switch to a whole
73. 2:05foods diet with foods like meat, fruit,
74. 2:07vegetables that actually can be used by
75. 2:09your body for energy. You don't need to
76. 2:10be perfect or starve yourself all day to
77. 2:12get lean. You just need to make sure
78. 2:14that most of what you're eating is real
79. 2:15food. Once you've made that switch and
80. 2:17found the four or five meals you
81. 2:18actually enjoy, you want to make sure
82. 2:20you're in a calorie deficit. On my
83. 2:22channel, I talk a lot about not rushing
84. 2:23the process by dropping calories too
85. 2:25fast as this just leads to your body
86. 2:27burning out. Instead, you want to start
87. 2:29with 200 to 300 below your maintenance
88. 2:31and save the lower calorie drops for
89. 2:33when your progress slows down. And if
90. 2:35any of those terms like maintenance or
91. 2:36calorie deficit are new to you, here's
92. 2:38the simple breakdown. Your body burns a
93. 2:40certain amount of energy every day to
94. 2:42keep you at your weight and that's
95. 2:44called your maintenance calories. If you
96. 2:46eat there, you stay the same weight and
97. 2:48if you eat above it for a few weeks,
98. 2:49you'll gain weight. And if you eat a
99. 2:50little below it, your body needs to find
100. 2:52that extra energy from somewhere and
101. 2:54that's when it actually uses your body
102. 2:56fat. That's all the calorie deficit in
103. 2:58getting lean is, your body using body
104. 3:00fat for energy. Now, if you want to
105. 3:01speed up the process, the best thing to
106. 3:03do isn't actually running or intense
107. 3:05cardio like you've been told. It's
108. 3:07actually walking, which anyone can do.
109. 3:09It doesn't even have to be on a
110. 3:10treadmill, though incline walking will
111. 3:12definitely help even more. I recommend
112. 3:14waking up a bit earlier and starting
113. 3:16your morning with a walk around your
114. 3:17neighborhood for 20 to 30 minutes. This
115. 3:19sets your day up so you're burning body
116. 3:21fat and creating that calorie deficit.
117. 3:23But some of you watching might not be
118. 3:24overweight and might be skinny or skinny
119. 3:26fat like I was when I started, so keep
120. 3:28watching because phase three is going to
121. 3:30help you know exactly what to do. Now,
122. 3:32for step two, we call it the sculpting
123. 3:33phase where we need to actually build
124. 3:35that aesthetic physique. Too many guys I
125. 3:37talk to worry about weight loss and what
126. 3:39the scale says, but that's not the goal
127. 3:41and just leads to us looking like a
128. 3:43smaller, softer, skinnier version of
129. 3:44ourselves. Instead, we need to focus on
130. 3:46fat loss and not weight loss and we want
131. 3:49to build muscle as we go. But building
132. 3:51an aesthetic physique means actually
133. 3:53being intentional about where you build
134. 3:55that muscle. Because we want broad
135. 3:56shoulders, that V-taper back, chest and
136. 3:59arms that fill out our shirts, and abs
137. 4:00when we actually take our shirt off. The
138. 4:03key to getting this look for most guys
139. 4:04is building their shoulders and their
140. 4:06upper chest. I've always liked the idea
141. 4:08of sculpting the physique you want
142. 4:09because most guys just show up with no
143. 4:11real intention and end up with muscle in
144. 4:13the wrong areas. But, there are also a
145. 4:15few smaller muscle groups that most
146. 4:16people ignore, and these are the ones
147. 4:18that actually make or break your
148. 4:19physique. And, that's your neck and your
149. 4:21forearms, which almost everyone I talk
150. 4:23to doesn't train, which is crazy because
151. 4:25they literally are the only muscles that
152. 4:27you can actually see when you're wearing
153. 4:29clothes. So, how do we structure our
154. 4:31workouts to actually build this
155. 4:32physique? It's simple. And, if you
156. 4:34follow my channel, we focus on four hard
157. 4:36workouts a week with a split called PPL.
158. 4:39The first workout will be your back day.
159. 4:41I always try to have one exercise
160. 4:42focused on the width and one focused on
161. 4:44thickness. My go-to's right now are
162. 4:46usually wide-grip pull-downs and then
163. 4:48seated cable rows for the thickness. On
164. 4:50back days, I usually hit a bit of biceps
165. 4:52towards the end, which I love cable rope
166. 4:53hammer curls for. And, your back days is
167. 4:55where your neck training should come in,
168. 4:57which can be done with shrugs, holding a
169. 4:58plate, or some dumbbells. Then, our next
170. 5:01day would be chest focused, where I'm
171. 5:02always focusing on an incline press for
172. 5:04that upper chest. Personally, I like the
173. 5:05Smith for the control, but you can do
174. 5:07dumbbells or a machine as well. Most
175. 5:09guys neglect the upper chest and just
176. 5:11focus on flat bench, which leads to that
177. 5:12saggier, softer, that man boob look.
178. 5:15And, on chest days, I always throw in
179. 5:16triceps, with my go-to being rope
180. 5:18extensions for the mind-to-muscle
181. 5:19connection you can get. Really focus on
182. 5:21squeezing at the bottom. Then, where my
183. 5:23plan is different from most ones you'll
184. 5:25see online, I actually dedicate a full
185. 5:27day to building your shoulders and arms.
186. 5:29These are the most important muscle
187. 5:30groups for that aesthetic look we all
188. 5:32want. For shoulders, my two main
189. 5:34workouts are dumbbell lateral raises and
190. 5:36dips. And, it's on this day that I
191. 5:38usually train my forearms with plate
192. 5:39curls and cable wrist curls, which
193. 5:41you're seeing on the screen right now.
194. 5:43Now, for abs, you should be doing
195. 5:44weighted crunches, but just remember,
196. 5:46seeing them is mostly going to come down
197. 5:48to your diet like we talked about
198. 5:49earlier. I've got more videos on my
199. 5:51channel breaking down my 4-day workout
200. 5:52split, but if you want everything put
201. 5:54together into a step-by-step plan that
202. 5:55you can follow, check out my program The
203. 5:57Lean Body Accelerator. It's built for
204. 5:59guys looking to get lean while building
205. 6:00muscle, and it works no matter what your
206. 6:02starting point is, your age, or your
207. 6:04experience in the gym. I'll drop it in
208. 6:06below in the comment section if you're
209. 6:07interested. Then comes step three, which
210. 6:09I call the building phase because we've
211. 6:11talked about how to get lean and fix the
212. 6:12way your body uses food, and how to
213. 6:14train the right muscle groups, but now
214. 6:16you need to actually build the muscle
215. 6:17without gaining all the extra body fat.
216. 6:19And this means giving your body the fuel
217. 6:21it needs to grow, and it's where most
218. 6:23guys go wrong. They think more food
219. 6:25equals more muscle, so they go all in on
220. 6:27the bulk, undo everything they just
221. 6:28worked for, and end up back at square
222. 6:30one. The reality is, your body can only
223. 6:32build so much muscle at a time, so you
224. 6:34don't need much extra fuel to make it
225. 6:35happen. We're talking around 200
226. 6:37calories above your maintenance. Think
227. 6:38some more carbs before and after the
228. 6:40gym. Just enough to give your body what
229. 6:42it needs to grow without tipping back
230. 6:43into storing fat. You're not trying to
231. 6:45do what everyone talks about where they
232. 6:46bulk up, stop doing any cardio, and end
233. 6:48up putting all this extra fat on. Your
234. 6:50goal is to slowly build muscle while
235. 6:52staying lean, and once you get back up
236. 6:53to around 15% body fat, you just go back
237. 6:56into phase one and repeat the process.
238. 6:58And look, I know this might sound too
239. 6:59simple, but that's kind of the point.
240. 7:01You don't need to starve yourself, you
241. 7:02don't need to live in the gym, and you
242. 7:04don't need to suffer through some
243. 7:05program that doesn't fit your life. You
244. 7:07just need to follow the right steps in
245. 7:08the right order and stop switching plans
246. 7:10every few weeks. One of my guys,
247. 7:12Lochlin, did exactly that and went from
248. 7:1425% body fat down to 10% in 6 months. I
249. 7:17broke down his entire transformation in
250. 7:19this video right here if you want to
251. 7:21watch that next. I appreciate you guys
252. 7:22for watching as always, and I'll see you
253. 7:24in the next video. Peace.