![]() ![]() HIIT, high intensity interval training combines bursts of maximum effort work with short rest/recovery intervals. Plus, as soon as your stop running, you stop burning calories.Ĭonsider adding HIIT to your weekly routine. 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. You should even consider supersets and cardio acceleration to increase cardiovascular fitness and caloric burn. For smaller muscle groups limit your rest to 30-45 seconds. 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%.įor larger muscle groups limit your rest to 45-60 seconds. If you spend 2-3 minutes in between sets, consider decreasing your rest interval considerably. The key here is to lose body fat without sacrificing muscle.įirst, focus on your rest intervals during strength training workouts. But you won’t see that muscle definition or those washboard abs with a high body fat percentage. ![]() Aesthetic Variable #4: Conditioning and CardioĪll of us have muscle. Similarly, if your shoulders are already broad and built, you may want to focus on building your glutes and legs to balance your look. 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.įor 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. Similarly, play with proportion to develop the physique you’re looking for. Unilateral training ensures symmetry and balance. Unilateral movements, like single arm rows, step ups and single leg deadlifts, train one side of the body at a time. Total body lifts like squats and deadlifts are important, but the key to physique training is using unilateral movements. 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. Symmetry and balance play a big role in aesthetics. 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. ![]() The ideal volume range for hypertrophy is 3-4 sets of 6-12 reps. While 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. 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. It takes a special kind of training to attain a high level of aesthetics. 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. When you train to attain a specific goal you have to tailor your workout regiment. But yo won’t be the weakest or the slowest either. As a result, you might not be the strongest babe on the gym floor, and your might not be the fastest. It’s all about shape, size, symmetry and balance. What does it means to train for aesthetics? When you train for aesthetics you train specifically to look, well, great. Aesthetics isn’t about strength, or endurance, or even sport performance (though those can be side benefits to a degree). It’s the premise behind fitness and physique competitions. What does it mean to train for aesthetics? It means that you train for looks. And there is absolutely nothing wrong with that. 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. Most of us have less one-dimensional goals we’re working towards. Here’s how to train for aesthetics, look better nude and push your limits (yep, all at once!). I 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. ![]()
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