The Blueprint to Building an Aesthetic Body (5 STEPS)

Between this, this, and this, which do you think is aesthetic? People will

always have different opinions on what looks good, but most of you would have chosen this one. In my experience, most guys, and especially girls, don't want an overly bulky physique, nor a skinny one. This video will show you the

one. This video will show you the five-step blueprint to building that aesthetic body so you know exactly how to sculpt your body like a Greek statue.

Let's get into it. So, what the hell is an aesthetic body? Do we have certain gold standard for what gets to count as a body that looks good? Well, turns out universally there are certain

characteristics that have stood the test of time and the test of space. In Asia,

this is attractive. In Europe, this is attractive. And one of those

attractive. And one of those characteristics is the Vtaper upper body where the waist is narrower and the shoulders get wider. That signals

health. It signals strength. It signals

masculinity and vility. And it's like a peacock with big feathers. It's just one of those things that is attractive just as we find as men the hips and the waist ratio on a woman to be very attractive.

That's one thing. What's the next characteristic of an aesthetic body?

It's symmetry. You can find this in works of art, bodies that are appreciated in Asia as well as in the west. And you also want a proportionate

west. And you also want a proportionate body because if it's out of proportion, it actually almost breaks the rule of symmetry. If you think about having a

symmetry. If you think about having a big upper body and really skinny legs, then if you cut your body in the waist, like the top down symmetry wouldn't match. So, we have some idea of what an

match. So, we have some idea of what an aesthetic body looks like with these characteristics. Let's get into the

characteristics. Let's get into the five-step process of exactly how to build this. The first step is you must

build this. The first step is you must have an effective routine that you can stick to. This is so so so important.

stick to. This is so so so important.

And in fact, most people fail at this very step. They actually don't have an

very step. They actually don't have an effective routine. Now, the Vtaper in

effective routine. Now, the Vtaper in the upper body is created by having developed shoulders and developed back.

It's the back muscles, the lats, that make your shoulders sit wider. Most

people think it's just about hitting shoulders, about hitting the chest, but it's actually the combination of the back and the shoulders that's going to broaden your frame and give you that Vtape because the top is wider and then the waist is narrow. And how do you

build this? You want to be hitting this

build this? You want to be hitting this in a way that triggers muscle growth.

What does that mean? You want to be focusing on compound movements. You want

to build your routine. Whatever routine

that you get, you need to make sure that it's mostly made up of compound movements that use multiple joints because that's what's going to actually allow you to push heavy enough weight for you to trigger growth. By the way,

if you don't want to think about all of this and you just want a routine that is just dedicated to building an aesthetic body, go get my aesthetic body blueprint below. You're not only going to get the

below. You're not only going to get the routine, but the entire system. I'm

going to explain to you everything from how to rest, how to do every exercise, how to build up to the next variation and so on. Get that in the link below.

But let's continue. So, you want to build a routine mostly out of compound movements that allow you to hit heavier weights that will grow your shoulders, your chest, your back, your arms, and your abs. And most people are better off

your abs. And most people are better off focusing first on these basic upper body movements to get used to the gym to build a little bit of consistency to get some results in the mirror to see themselves kind of change a little bit

and then you can move on to the lower body and build out that lower body proportion. The next thing you want to

proportion. The next thing you want to focus on is the 4 to 10 rep range. This

is really the sweet spot. You can go as low as four, which is very close to like just building strength rather than size.

And as you go towards 10 and above, you're building a lot more endurance rather than size. 4 to 10 is that real just golden sweet spot when it comes to training in the gym that allows you to

get stronger and build muscle size. And

finally, this is a very very important point. You want to be training three

point. You want to be training three times, maybe four times in the gym. Two

to four times I'll say some people, really busy people can train twice. Most

people best training three times. Some

people who really want to do more can go four times. That is a tried and tested

four times. That is a tried and tested method that I've seen many people be able to stick to. I've been training three times a week for many many years now and because it's only three times I feel like I can stick to it and I can

continue with it. That is step one. You

must build an effective routine and stick to it. Next thing, the step two is you must train like a pro. This is

something that I actually realized once I started coaching people. I thought

everybody went through a phase like I did, a gym bro phase where I was watching all these gym videos, perfecting my form on the bench press to break plateaus, learning about shoulder retraction and bracing. Not everybody is a gym bro. In fact, most people don't

know what to do in the gym, they don't watch these videos. So, what actually happens is that you go to the gym, you have a routine that's actually good, like the aesthetic body blueprint, and then you go to try and do it and you're doing it all wrong. So, I'd be getting

messages from people like, "Oh, I'm kind of stuck here." And I'd be like, "Can I see a video of you doing And when I saw the videos, I was shocked cuz so many people were just doing the exercises wrong. They were doing lateral raises

wrong. They were doing lateral raises like this and like this. In the incline bench press, their shoulders were all flaily. In the hanging leg raises, they

flaily. In the hanging leg raises, they were swinging back and forth. There's a

lot of these mistakes where, first of all, your form is messed up. So, there's

danger of injury. Second of all, because your form is messed up, you're not actually triggering the right muscles.

Third of all, you're not actually hitting the right amount of weight.

You're not going heavy enough or you're going too heavy. You're not pushing yourself hard enough or you're pushing too much. So, the first two things is

too much. So, the first two things is you got to be hitting the exercises with the right form. If you have a gym bro friend, if you have a PT, if you watch videos, in fact, the Aesthetic Body

Blueprint actually includes form videos so you can watch me do it and get it right. Keep doing it until your form is

right. Keep doing it until your form is good and make sure you're hitting the weight with enough intensity so that you feel genuinely challenged. So this

intensity, finding this sweet spot of intensity, which I call 8 out of 10, 9 out of 10 intensity that leaves you feeling like, wow, that was hard, but

you're not exhausted. Finding that

intensity is so, so critical. Now, how

do you do that? What I usually say is that if you've got a straight face doing the exercises, if you can keep a straight face, that means you're not training at the right intensity.

especially in the last two reps. Your

face should be like it's got to be struggling. That's good

intensity. But I'll just caveat this by saying that I rarely if ever go to failure. I hardly ever fail a rep. So I

failure. I hardly ever fail a rep. So I

would say a good rule of thumb is to go one rep short of failure. One to two reps short of failure each time. And

another reason for that is that if you train to failure, what winds up happening is that you use a lot of mental energy. So your next sets, your

mental energy. So your next sets, your entire workout after the failure is going to suffer and your body and your mind is going to take longer to recover when you come back again. And thirdly,

you're going to have to track your workout so you know that you are progressing. Most people don't track

progressing. Most people don't track their workout. So they don't know that

their workout. So they don't know that they're progressing. They don't know

they're progressing. They don't know what weight they did before. They don't

know how they felt. So they just go in, they kind of spin their wheels, they kind of do a few things, and they leave.

But that's not how a pro trains. A pro

looks at it and goes, "First set of biceps, I did this much weight, and I felt like this." He'll leave notes after what he's done like, "That felt easy.

Next time definitely push a little harder. You can get 12 reps instead of

harder. You can get 12 reps instead of 10." Like, he's going to leave notes

10." Like, he's going to leave notes like that for himself. That's deliberate

practice. So that when he comes back and reads that the next session, he's going to be like, "Yeah, 10 reps of Zezy, so let me go for 12 this time." And he's going to get 12 and he's going to know he progressed cuz he got 10 last time and 12 this time. Do you see the level

of professionalism and focus that the guy brings and he actually progresses?

It's radically different. You must must must track your workouts and leave notes for yourself. The final thing which ties

for yourself. The final thing which ties in perfectly with intensity is you need to take rest seriously. Science has my back on this. In fact, recently a lot of studies have been coming out about the

power of rest when it comes to peak performance. So the highest level

performance. So the highest level athletes, Cristiano Ronaldo, soccer players, NBA players, they are starting to take rest like almost as seriously as they're training. When it comes to

they're training. When it comes to sleep, when it comes to ice baths and all these kinds of stuff because they understand that completely shutting off and going away from the job, the football, the basketball, the gym, it's

critical for you to come back and perform at a high level. We grow up in a society that's constantly telling you to like, oh, what's rest? It's just for lazy people. You got to push harder.

lazy people. You got to push harder.

will know you got to rest so that you can perform at your highest level. Rest

is happening at every time in between each set. You should rest longer. 3

each set. You should rest longer. 3

minutes to 5 minutes. In between every exercise, 3 minutes to 5 minutes, rest longer. In between an entire training

longer. In between an entire training day, rest an entire day. Train one day, rest a whole day, train the next day.

And make sure you take sleep seriously.

And that's how you train like a pro. You

got to take rest just as seriously as training. The step three is you got to

training. The step three is you got to get stronger. I have seen many people

get stronger. I have seen many people have an aesthetic body or build an aesthetic body and all of them have built up strength significant amounts of strength that they did not have before.

For example, first hurdle that most people face is their first chin-up pull-up. So, in the aesthetic body

pull-up. So, in the aesthetic body blueprint, I have a dedicated section on exactly how you can build up to your first chin-up and pull-up. I don't think there's a single person who has an aesthetic body that can't do a chin-up

or pull-up. Because when you can do a

or pull-up. Because when you can do a chin up or pull-up, what that signals is that you have relative strength. It

means you've gotten your body fat down a little bit and your strength up a little bit so that you can pull your body weight up above the bar. And in fact, a guy with an aesthetic body is going to be able to do multiple chin-ups, multiple pull-ups, even weighted

chin-ups and weighted pull-ups. So, how

do you get your first chin-up and pull-up? Most people use these assisted

pull-up? Most people use these assisted machines with padding on their knees that shves them up and down. This is

going to take months. It's not even that effective. The next most used one is a

effective. The next most used one is a resistance band. Again, you have so much

resistance band. Again, you have so much help in the wrong time of the movement that it's not an effective way of building to a chin-up or pull-up. So,

what you got to do is you got to focus on negatives. You got to focus on dead

on negatives. You got to focus on dead hangs. And you got to focus on partial

hangs. And you got to focus on partial reps, scapular pull-ups or mini reps at the top. Slowly increase the range of

the top. Slowly increase the range of motion. That's how you build up to your

motion. That's how you build up to your first chin up and pull up. And you must get there. And that's just the first

get there. And that's just the first milestone. And for everyone who already

milestone. And for everyone who already can do that, you need to focus on getting stronger on those compound movements that we talked about in step one. Whether that's the incline bench,

one. Whether that's the incline bench, the overhead press, whether that's chest supported rows, whether that's bicep curls, tricep extensions, whether that's squats, whether that's Romanian deadlifts, whatever it is, you must

focus on progressively overloading. What

does that mean? Progressively, which

means incrementally each time you go, increase the load on your body by what?

Increasing the reps, increasing the weight. And for the advanced guys

weight. And for the advanced guys amongst you, there are two other ways to add progressive overload, which is time under tension. So, how long your muscle

under tension. So, how long your muscle is tensed for and the range of motion, length at which your muscle moves. You

can play around with those things to constantly progress. This is critical.

constantly progress. This is critical.

You must be getting stronger via reps, via weight, via range of motion, via time under tension each time you hit the gym. Next is some milestones. You see,

gym. Next is some milestones. You see,

most people think of an aesthetic body like, "Oh, you know, I would like to look like that guy, and I guess that's called 10% body fat, so I'm going to go for 10% body." No, don't think like that, cuz how are you going to get to

10% body fat? There's no like body fat percent, right? You can just body fat

percent, right? You can just body fat body fat reps. Like, it just doesn't work. But if I told you, why don't you

work. But if I told you, why don't you work up to 20 kg weighted chin-ups for six reps, 80 kg incline bench for six reps, or 90 kg incline bench for six

reps, 60 kg Bulgarian split squats for 10 reps, 90 kg Romanian deadlifts for 10 reps. If you can hit some of these

reps. If you can hit some of these milestones, your body will look pretty damn good. Now, of course, you have to

damn good. Now, of course, you have to get lean, but if you can do those things, in fact, if you're doing the weighted chin-ups, you are probably quite lean. So, if you hit those

quite lean. So, if you hit those metrics, your body will be aesthetic.

Now again, for most people, your first milestone will be body weightight chin-ups. Get six reps and get 40 kg

chin-ups. Get six reps and get 40 kg incline bench for six reps and get 40 kg Bulgarian split squats. Your next

milestone will be 60 kg incline bench, 10 kg weighted chin-ups, and 60 kg Bulgarian split squats for five to six reps. And once you hit that, guys, your

reps. And once you hit that, guys, your body will look different. So aim for those. I've just given you three

those. I've just given you three exercises. I could give you a whole

exercises. I could give you a whole bunch more, like with bicep curls, with chest supported rows, with barbell rows.

You get my point. You need very clear strength milestones that you're aiming at. So you know exactly what kind of

at. So you know exactly what kind of strength and muscle is going to lead to the aesthetic body. And when you have that number, it's like whenever you get closer to it, you know you're getting closer to an aesthetic body. So it

becomes much more tangible than this idea of like body fat percentage where you're like, I don't know if my body fat's changing. You can't measure that

fat's changing. You can't measure that as much. Even the things we use to

as much. Even the things we use to measure it is very inaccurate. So focus

on strength milestones. And again, I've put beginner level, intermediate level, advanced level strength milestones in the aesthetic body blueprint, which you can grab below. It's literally what I use to build a body in my YouTube

thumbnails. So, make sure you check it

thumbnails. So, make sure you check it out. First link in the description.

out. First link in the description.

Next, step four is getting lean. Again,

I haven't seen a guy with an aesthetic body that is not lean. You just have to get down to a certain level of leanness for people to be able to see your muscle. Doesn't matter how big your

muscle. Doesn't matter how big your shoulders are, how big your back is, how big your abs are. If it's covered by layers and layers of fat, it's not going to look aesthetic. Contrarily, if you have just reasonable amount of muscle,

not even that much, me, but you know how to get lean, that's when you look damn good. And to bring it back to the

good. And to bring it back to the vtaper, it's the leanness that's going to make your waist thinner compared to your shoulders and give you that vtaper aesthetic. I see so many people who

aesthetic. I see so many people who spend so much time in the gym, but they look like a tree trunk. It's just

straight. So, they look like big and bulky and strong, but they look like a strong man. like they don't look

strong man. like they don't look aesthetic. If you want that kind of lean

aesthetic. If you want that kind of lean aesthetic look where clothes just look good. You know, whatever you wear just

good. You know, whatever you wear just kind of looks good even if you're not that tall, then you want that Vtaper lean aesthetic body. That is what's taught in the aesthetic body blueprint.

So, go get that. So, let's get back onto it. So, how do you actually build that

it. So, how do you actually build that lean aesthetic body? I'm going to give you quick fire things that you've probably heard me say before if you've watched my videos before, but if you

apply them, it will make you lean. Okay.

Number one is walk 10,000 steps a day.

If you can't do it right away, build up from 5K, then do 7K, then get up to 10K.

Track the steps to make sure you hit 10K steps every day. You can integrate walking with your life. You can listen to podcasts while you do it. I just went on a walk before I even filmed this.

It's very, very good. It doesn't cause hunger spikes like cardio. So, make sure you start walking. Next, get 100 g protein or more per day. Most people

hear this phrase like 1 g per pound of body weight. Oh, I'm 165 lbs. let me get

body weight. Oh, I'm 165 lbs. let me get 165 g of protein. Have you tried that?

Have you tried getting 165 g of protein when you didn't know about how to get protein before? It's going to kill you.

protein before? It's going to kill you.

It's going to make you feel like, "Oh my god, how can I do this?" It's either going to like cost too much money or it's going to feel like too much chicken breast, too much meat, and you're going to feel like, "Okay, I'm going to do it then. I'm going to get three protein

then. I'm going to get three protein shakes and you're going to do it for a week and give up." Don't do that. Just

get consistent more than 100 grams per day, which most people can do by just increasing the protein ratio and caring a little bit more about protein, adding one protein shake, maybe you can

consistently hit 100. Then build up to 120, then build up to 140, then 150 when you it's already been a consistent part of your life for more than 2 weeks.

Don't jump to 160 g of protein and fail like I've seen so many people do. But

increasing your protein is so important for getting lean because a protein makes you satiated. B, protein is obviously

you satiated. B, protein is obviously integral for building and maintaining muscle. And the more muscle mass you

muscle. And the more muscle mass you have, the more fat you burn without doing anything. That's super key. If you

doing anything. That's super key. If you

have a lot of muscle mass, your body's just burning more energy just existing so you can eat more and still stay lean.

This is again why you have to have to have to do training as you lose fat.

Make sure you get 100 grams of protein or more per day. The next thing is you must be tracking calories to make sure you're staying in a deficit. Now, I'm

not saying do it for your entire life. I

haven't done it recently for ages because once I do it for 21 days, let's say 14 days, I know the caloric content of most of the foods I eat. So now I

have a ballpark figure. I generally

know, I can even now look and just feel how much calories is in it. Is my guess always accurate? No. So even nowadays

always accurate? No. So even nowadays when I'm trying to lock in, I'll be calculating calories to make sure I stay in a 300 to 400 to 500 calorie deficit, which is the calorie deficit sweet spot.

I believe in making one decision to make future decisions easier. If you do the work for 2 weeks, 3 weeks now that seems hard, that seems robotic, that seems like, oh my god, this is so boring, that's going to stay with you for the

rest of your life and allow you to control your weight however way you want. Why wouldn't you take that time?

want. Why wouldn't you take that time?

Why aren't you willing to put in that effort for 2 weeks and 3 weeks to get the body that you want? No, seriously.

Like why aren't you willing to do that to get the body that you want if all you have to do is lock in for 3 weeks just calculate everything like a maniac.

Yeah, it's going to take that. Yeah,

it's going to be boring for a lot of it, but you do it once and you're set for the life. So do it. You don't listen to

the life. So do it. You don't listen to all these weird gurus saying, ah, you know, oh, you don't need it. You don't

need it. No, no, no. Those guys track calories before and then they found a way to feel their way. They went through that. Trust me on this. Next, you want

that. Trust me on this. Next, you want to build systems. You need to have systems in your life that allow you to get protein that allow you to get steps that allow you to stay in a deficit. Let

me give you some of my systems. How do I walk 10k steps every day in my calendar there's an hour just before dinner that says walk. And I always go walking at

says walk. And I always go walking at that time. And it's like anything else

that time. And it's like anything else that's important. Like you you have to

that's important. Like you you have to show up to work at 8:00 a.m. or 9:00

a.m. or 10:00 a.m. right? Or you have to go to school or you have to like do this and then you have that thing and you're like you just go show up, right? Well,

why aren't you doing that for walking?

Same thing with workouts. Are you like, "Oh, you know, Tuesday feels like a good workout day. Thursday feels like a good

workout day. Thursday feels like a good good workout day." No, just set it in the calendar and show up like you mean it. That's what pros do. Remember, train

it. That's what pros do. Remember, train

like a pro. So, you got to do that. Just

have a system like I do for walking. Put

it in your calendar and just go. That

gets me about 6 to 7,000 steps an hour of walking and the rest is filled up by my life going to the gym, going to jiu-jitsu, going to a cafe to work and so on. Systems for protein. I have

so on. Systems for protein. I have

certain restaurants, certain dishes that I love that I rotate that I've already calculated protein for. I get frozen chicken breast delivered. Sometimes I

have roast chicken. I have this place that I go to for steak. It's just easy.

You got to make it easy by building systems that make things replicable. And

I've seen this in all my clients that have got good success. They have

systems. Another guy who I coach, he just has a 50 g protein shake at the end of his day. It's about 500 calories, but it's like the thing he loves. It allows

him to stay in a deficit and he gets a crapload of protein at the end of the day and he loves it. So that's a totally different system to mine, but he has a system that he can use. If you're

wondering what is this coaching program, what is this coaching community? How do

I get in it so that you know I can do this whole process with Wanhee helping me every step of the way? Check out

minimalist training club. I'll put a link to that as well. Finally, you must measure your weight every morning after you use the bathroom so that you know your calorie calculations, your walking, your training, and all the things that

we're talking about is actually moving in the right direction. People don't

measure their weight and then they're like, I've been in a deficit. Did I

check my weight and it's gone up? They

check their weight like once every 3 weeks. No, you got to measure it every

weeks. No, you got to measure it every single day and make sure that your other actions are leading to the results you want on the scale. And if you're getting stronger in the gym and the weight is

going down, that's how you build a lean and aesthetic body. And step five is you must stay focused, patient, and cut out the noise. On this journey, there will

the noise. On this journey, there will be many failures. I'm just going to say it to you now. I've seen it so many times. You're going to fail. You're

times. You're going to fail. You're

going to have periods where you give up on the gym for a bit. You might even get injured. You're going to have periods

injured. You're going to have periods where you slack on the protein and the steps. You're going to have periods

steps. You're going to have periods where you're going well and your weight bounces back up. You're going to have times when your gym bro comes and shows you another routine and you do that for a while. You're going to try this diet,

a while. You're going to try this diet, that diet. This whole thing is part of

that diet. This whole thing is part of getting the body that you want. I think

everybody that has an aesthetic body, if I think about it, it was never a straight line. They'll have tried a lot

straight line. They'll have tried a lot of different things and learned a lot of things from each failure to eventually arrive at it. What you have to do is just never give up. Stay focused. Stay

patient because everything good takes time. Think about the thing that you're

time. Think about the thing that you're good at. Whatever it is, languages,

good at. Whatever it is, languages, instruments, sports, genuinely, let me ask you, how long did it take? And if

you said 6 months, you're probably not that good unless you're some freak genius. Usually takes 2 years. Okay? So

genius. Usually takes 2 years. Okay? So

think long term. And if you want to join a group of people that think long-term on this fitness journey and you want me to guide you through all the ups and downs, join Minimalist Training Club.

But if you just want my system for building that aesthetic body, vtape body, and all the things that we talked about, then get aesthetic body blueprint, which is the first link below. All right, I hope this video

below. All right, I hope this video helped you. See you in the next one.

helped you. See you in the next one.