5 FUNDAMENTALS TO A MORE SHREDDED AESTHETIC PHYSIQUE
I find 5kgs for males is better but as guys tend to hold more water weight 10kgs suits most. So how do you stay lean year round? Simple. Just monitor your carb intake. This is where the problem sits, excessive carb/ sugar consumption is your worst enemy. The excess not only converts to bodyfat, it also creates inflammation through your body. Inflammation equals joint pain, slowed recovery, increase risk of diabetes, cancer! Let’s all keep in mind we are in this for the long run, not just for the cosmetic benefits but also the longevity. Yes indeed you still want to look and feel great when you hit 50. Seems like a long way off, its not... before you know it you will be here. So the key is to watch your carbs. Keep your diet loaded with greens and all kinds of vegetables. Get your portions right by cutting the starch and increasing the greens. Ensure you supplement with essential fatty acids because second to protein this is the most important nutritive element. Salmon is great, a few almonds, and I supplement with a product called “PEOs” short for “Parent Essential Oils”. These oils are the building blocks for cells and hormones. Don’t neglect them because they are “ESSENTIAL”, as the name portrays! Staying leaner year round will quadruple your muscle building potential, boost your natural hormone levels, reduce your overall body inflammatory markers and you will look and feel better for it.
2. Train Smart!
I am confident that everyone probably thinks they are training smart to a degree, but I am not just talking about doing 3 sets of 10, or exercise form. I am talking once again about the “Fundamentals” the smack bang in your face common sense basics. The first of these is, making the gym a “no phone” zone. Pretty please, leave your phone in your gym bag because the gym is a place of work not updating social media. That can be done after. No point in documenting yourself going backwards and getting worst because thats what you will be doing if your include your phone in your workouts. It’s not smart to train with your phone even if it is a smart phone. Its a distraction from the task at hand, and at least think of other gym members who are waiting for equipment while your sat updating your Facebook status! Not cool.
3. Don’t train like a sheep
I can hear you thinking, what does he mean... sheep don’t train! But they do follow right? I see this trait all too often these days its the squat/ deadlift/ bench fascination. Stop it now if you want to develop a truly legendary physique. Ask yourself why am I doing these exercises, and why am I trying to perform them with outlandish weights that I really can’t handle? The answer, you saw everyone doing it on Social Media. Welcome to the “Herd” mentality, and thats Social Media’s mantra “to follow”. This advice may upset a few die hards who worship El Squataro the God of Squat. But I am being 100% honest here, why would I be otherwise. There is nothing wrong with squats, IF performed correctly. But what I am seeing is far from correct. In fact the only thing that will require correction is some of these peoples backs in the very near future from the horrific form. Nitty gritty facts, I have never been big on deadlifts. Why? Because in my opinion building a great aesthetic physique requires finesse, that can only be achieved by targetted tension. Its not a shot gun approach which I believe a deadlift is. Once again some of the form I see in social media videos is spine breaking to say the least. For what? I see bikini competitors doing this as well! Lifting a heavy bar off the ground with a short range of motion, and hyperextending the spine is a recipe to shorten your fitness career and spread your waist quicker than peanut butter. DO you really want a wider looking waistline? I think not! Bench press, another ego lift that has far superior alternatives, namely the dumbell bench press or incline version. Far better range of movement, and less risk for a major pec tear. Yes the squat, deadlift and bench press have unfortunately become ego lifts. Or some call them
my advice... train for your specific goals at hand.... don't get distracted by the herd!
PB’s ) Personal Bests. Fine if you are a powerlifter, but if you are reading this I take it your goal is aesthetics. And when you are standing onstage in a competition or down the beach in your swimmers nobody cares how much you squatted or deadlifted. My advice train for your specific goals at hand, don’t get distracted by the “Herd” mentality. Train each muscle specifically, isolate and target, tie everything together thats how you build aesthetics. I am a big believer in LESS is MORE, however when I say less I am not talking about effort, I am talking about volume. The concept of doing more to get more is nonsense, unless the work is precise, intense, and focused on applying constant tension on any targetted muscle group. Everytime you hit the gym your goal should be to cram more effort, more tension and more intensity into a shorter time frame! Some folk think “volume” means doing countless exercises and spending 4 hours in the gym! I will talk further on my training methods and how you can cut your workout time down by two thirds and get more gains in future articles and in detail in my up and coming book.
4. Don’t ignore the rep!
No, I am not talking about the pesky rep trying to sell you a new pre workout. I am talking about the ones that make up each and every workout that you perform. Listen and take note of these next words “It starts and ends with a rep”. What would happen if that very first rep you performed was flawed? Each and every rep after that would be flawed, right! Common sense. I find it crazy how some gym goers are constantly looking for a secret complex training program but proceed to perform each and every rep in the worst form ever! Logic prevails, even with any fancy do dangle routine if each rep is down right wrong the results will be the same. Same mistakes, equals same results. So how do we perform the perfect rep. For staretrs, pay attention to each and every rep. Don’t let your mind drift, don’t get sloppy by swinging, flicking, throwing the weights around. I like to count 2 seconds on the first part, 1 second squeeze and 3 seconds down. Total 5 seconds of time under tension. However you can extend the time under tension by never completely letting the weight rest at the bottom fo a movement. E. g in barbell curls always maintaining a slight bend in the elbows even at the bottom of the movement. Now lets turn the tables and go back to poor rep form. If you were to just throw the weight around with a 1 second up 1 second down type of rocking movement how much tension is on that specific muscle group? Nothing. Because the 2 seconds of tension is absorbed by the swinging momentum. Hence no tension on the muscle equals no muscle growth. Full stop! This rule applies to all exercises. Its an all too common flaw in gyms across the world. I call it “Taking the rep for granted”. I have learned throughout life, you NEVER take anything for granted if you really want to succeed.
5. DonDon’tt fall down the Rabbit Hole!
No its not some mystery dark pit in the gym its the 4th dimension called Social Media. I liken it to the Matrix, you know the sci fi movie where you can enter a world and do anything! But its not real. This is social media and I see it gobble some people up and spit them out. I am a big believer in “Keepin it real”. Golden rule, if your real world does not match up to your social media world there is something wrong. Don’t get me wrong it is a great thing and I use it, but I keep it in perspective. I have never seen so many overly qualified people in my entire life. How is it possible to be a Actor, Singer, Model, Dancer, Producer, Photographer, Designer, Host, etc.... The truth is you can’t. My advice, don’t paint a picture your can’t paint! Because reality will come back and bite. How does all of this come into play for developing a shredded and aethetic physique? Because it distances you from reality and plays with your head. Having a clear direction and an honest direction is everything when it comes to success in any field, including fitness. Remember the reasons you started your fitness journey? Because YOU wanted to look and feel great for YOUR health and longevity, NOT to get fake likes or followers. As I said Its a great platform to connect and share as long as both worlds are in sync, the virtual and the real. Well, this is all I have got to for this article. Its a short space to share my knowledge but there is a whole 30 years coming up when I launch my book that will go indepth into training, nutrition, supplementation, contest prep, posing, winning mind set, and how to achieve success in the industry. A lot to write about but I have a lot to share, and its not for the faint hearted as it will be honest, entertaining and educational for all. ~ Steve Jones
kjae bailey mc donald & editor steve jones
allahna carman & editor steve jones