How To Build An Aesthetic Body (No Bullsh*t Guide)
Here’s a harsh truth that took me over 29 years to learn:
The quality of the woman you’re able to attract is equal to the amount of effort you’re willing to put into yourself.
So if you want an attractive woman…
You need to become an attractive man.
Now of course there are exceptions to everything.
But unless you have a billion dollars like Elon Musk or you invented the Lamborghini or something, the previous statement remains true.
Looks matter.
According to the pareto principle:
20% of your inputs will generate 80% of your outputs.
And when it comes to dating, that 20% is the way you look.
If you’re ready to start optimizing the raw materials God gave you…
Here’s my 3-step blueprint to building an aesthetic body, so that you can finally attract the type of women you’ve always wanted.
The Foundations of an Aesthetic Body
Getting hot isn’t hard.
It’s just time consuming.
Why?
Because the formula for getting yoked is easy:
Getting Yoked = Challenging Workouts + Clean Caloric Excess + Time
It’s the variable TIME where people get lost as they can work out for 1–2 months, then they quit…
That’s why they never see any gains.
The solitary best tip I can give you for building an aesthetic body is this:
Be committed to this journey for at least a minimum of 24 months.
I can already here the collective sighing.
“Ugh, do I have to wait so long?”
Yes, yes you do absolutely every buff guy you see has been working out for literally years.
And here’s the thing though…
The time will pass anyways.
So you can either be happy in 1–2 years…
Or continue to be disappointed with your dating results in 2026 instead.
Choice is yours.
With that being said here’s the plan:
The Strategy
To build an aesthetic body it requires that you do three things.
A. Build a gym habit focusing on progressive overloading the aesthetic muscle hierarchy.
B. Modify your diet for a lean bulk, as in a diet that increases muscle mass while reducing body fat %.
C. Adopt a mindset of a lifelong body builder.
Let’s start by discussing how to build a gym habit.
The Easy Way To Build A Gym Habit
To build a gym habit EASILY just do this:
Start small to build consistency.
Then secure your gains by raising intensity.
The reason you haven’t been able to build a gym habit up to now is because you’ve been doing this backwards your whole life.
You usually go in with intensity, then because of that you never get consistent.
If you’re tired of quitting 30–60 days into your gym habit every time, try my way instead.
I call this the gym progressive overload schedule:
New Gym Bro Progressive Overload Schedule
Like pokemon you don’t go fighting the elite four with a level 7 Bulbasaur.
You gotta level up first my guy.
A gym habit is the same way.
To start building a gym habit start at level 0, then progress all the way to level 6.
I’ve included a level zero for the men currently clawing themselves out of a deep depression and are barely able to get out of bed in the morning right now.
If that’s you remember, just putting on your gym clothes for 30 days is a win because it’s a step in the right direction.
As for the rest of the boys out there I suggest starting at level 1 or 2, if you fail to attend the gym 2 days in a row, drop down a level because it’s clearly too intense for you right now.
The goal here right now is that it should feel TOO easy.
That’s the point.
Level 0: Just put on your gym clothes first thing in the morning, for 30 days.
Level 1: Park at the gym for 30 days.
Level 2: Easy Workout 15 minutes for 30 days.
Level 3: Easy workout for 30 minutes, for 30 days.
Level 4: Easy workout for 1hr, for 30 days.
Level 5: Moderate workout for 1hr, for 30 days.
Level 6: Do the workout you’ve intended from the beginning forever.
If you’re reading this you’re probably thinking to yourself,
“I’m not just going to go park at the gym that’s a waste of time.”
You’re right.
Thing is though if you start parking at the gym daily your brain will start to reason…
“Well since I’m already here might as well workout.”
The purpose of these levels is to make it so easy to work out, you automatically just start doing the right thing.
There’s a method to this, and it works.
After you use progressive overload to build the habit, it’s also important to use progressive overload on the muscles themselves.
As you continue to work out, the exercises you were doing before will get easier, so once a set no longer feels challenging…
INCREASE THE WEIGHT.
If you have a gym habit + consistently increase the weight I guarantee you you’ll build muscle overtime.
Now you might be asking, okay but which muscles should I focus on?
Great question.
Let’s discuss the aesthetic muscle hierarchy.
The Aesthetic Muscle Hierarchy:
The AMH is the groups of muscles that increase your body’s attractiveness the most and it goes as such.
Group 1 (Most Important): ABS
When you think of a hot guy, what comes to mind?
A guy with a 6-pack.
A 6 pack is the result of 50% exercise & 50% diet, so if you’re hitting them hard but continue to eat trash, you’ll never see them.
So I’ll cover this more when we get to the diet section of this guide.
Here’s the best resource I’ve found on building a 6 pack.
Group 2 (Very Important): Neck
Look at this photo and tell me which version looks the most attractive.
Thick neck or thin neck?
Boxers & racecar drivers are the ones most well known for training their neck, if you decide you want to become a thick boi here are the best resources I’ve found on neck training:
Group 3 (Moderate Importance) Delts:
Focus on the lat delts especially why?
Because they make you look broader, this is what women are referring to when they say they want a man with broad shoulders
Resources for lat delts:
Group 4 (low importance) Back, Chest, & Legs:
While these are important to round off your physique, they don’t do nearly as much for attraction as the rest of the previous muscles.
While having a demon back, or huge quads are nice…
You usually hear other men commenting on how good they look, NOT other women.
So unless you’re trying to attract men… these are low on the priority list.
Here’s some resources on these:
The 2nd Part of the Hot Equation: Diet
When you eat fatty foods…
You become fat.
When you eat lean foods…
You become lean.
To maximize building your aesthetics here’s what you need to ask yourself:
“Is continuing to eat processed foods more important to me than attracting an attractive woman?”
If so you can leave now.
For everyone else that wants to get the love they’ve dreamed of, you need to stop eating junk food, & fast food almost entirely.
Why?
Fat obscures muscles, it makes the aesthetics more blurry.
Having some trash occasionally is fine, but if you’re doing it more than once a week, you’re destroying all the work you’re putting in at the gym.
How To Quit Junk Food & Fast Food
This is called the reverse progressive overload.
To change your eating habits, simply remove your worst meal you eat regularly once every 30 days.
Then replace it with the healthiest meal you can think up every 30 days.
For me I started by swapping chips for whole grain popcorn right?
The I swapped cereal for oatmeal.
Then I started adding black beans and corn to my meals…
Replaced chicken thighs with chicken breasts…
Overtime my diet basically inverted from something making me fat, to something making me healthy simply by changing small pieces at a time.
Simply focus on making your dirty diet, clean.
How to eat clean
By clean I mean:
1–2 ingredients, ideally able to identify where it’s grown, caught, or farmed.
- Oats
- Fish
- Beans, Corn, Rice
- Chicken, Beef
We’re talking foods low in fat, high in protein or complex carbs.
Then once you start eating clean, you need to eat a caloric EXCESS of these things to start increasing muscle mass.
You don’t need to go insane with this.
Just get a clean diet that maintains your body weight, then eat 1 or 2 extra meals a day until you gain about a lb a week.
Additionally I’d recommend supplementing whey protein powder each day after your workouts to make it easier to rebuild the muscles you’re tearing down.
And always remember this:
You count outtrain a bad diet.
How To Remain Consistent To The End
Y’all remember this one fact whenever you want to give up.
“You can not lose if you do not quit.”
Building an aesthetic body is difficult when you get started because you need to learn the workouts, change your diet, and build a gym habit.
But after the first 6 months of torture… it becomes FUN.
Here’s the thing, in this journey you will feel the urge to quit at some point.
But don’t, do this instead.
Reduce your workout intensity, and add one rest day in between workouts.
You’re allowed to slow down while you catch your breath.
You’re not allowed to quit.
The only thing you need to build an aesthetic body in reality is simply refusing to skip the gym.
You can get the love you want.
And make sure you avoid this mistake many men make along this journey.
The goal is not to get hot then quit, the goal is to make working out so much fun even after you get your dream girl…
You keep working out anyways.
That way you don’t just get her then lose her, you get her and keep her forever.
You just need to put in the work to make yourself attractive, then stick to it until it becomes a game to you.
If you want to improve your life as efficiently as possible, read this:
