How to build aesthetic body
Sulayman Kone
let's get real for a minute shall we
building an aesthetic body isn't easy
and if you're someone who isn't blessed
with the greatest genetics the road can
feel even tougher
but here's the truth that should turn
you around your genetics do not define
you you define you
the habits you build the disciplines you
cultivate that's what makes a difference
and I'm here to tell you that even with
bad genetics you can sculpt the body
that's impressive and aesthetically
pleasing
so these tips I'm about to share they
changed my life so buckle up mate the
sooner you Embrace these habits the
sooner you'll be well on your way to
achieving the perceived that you've
always wanted
chapter one the harsh truth about
alcohol and muscle gain
you know that liquid that you're so fond
of drinking in on the weekends or even
after a rough day oh yeah I'm talking
about booze if you're serious about
carving out an aesthetic body that is
the first thing that's got to go
it's a harsh truth no doubt but it's one
you need to hear now you're probably
wondering why after all it's not like
you're drowning a six-pack every night
right well here's the thing mate doesn't
really matter how much you drink okay
what matters is how it affects your body
and it obviously does matter how much
you drink there is a difference between
drinking a fifth and taking two shots a
night
but the point is it all matters and I
hate to be the bearer of bad news but
even moderate drinking and have an
impact on your fitness goals
while you're going to the journey of
self-improvement you need the right
guidance to efficiently level up in life
all the different aspects of
self-improvement are brought together in
the 0.1 percent blueprint the name
already gives it away you're gonna have
access to all the information that'll
drastically transform your life
since the gym plays a critical part
we've included an advanced gym program
that's fully customizable to your needs
if you're ready to take that next step
in your journey click that link in the
description down below
firstly let's talk about sleep a pine or
two might knock you out faster but the
sleep you're getting isn't good it's not
restful alcohol disrupts your REM sleep
that is the Deep dreamy part of your
sleep cycle where Real Recovery happens
when you don't get enough sleep you wake
up feeling groggy and tired
or you know what you know what I mean
obviously you do get enough sleep in
this sense but when you don't get enough
REM sleep yeah done shooting yourself in
the foot like an idiot
getting good sleep is the ticket to
having a good refreshing day
you won't have the energy you're Focus
to push yourself in the gym and over
time this leads to crappy workouts and
minimal gains
then there's the issue of nutrient
absorption you need proteins and
nutrients to build and repair muscles
when you drink alcohol your body
prioritizes the alcohol instead of the
nutrients you need to build muscle
this means that your nutrient-rich meals
you've been eating not being fully
utilized and your muscles aren't getting
the nourishment that they need to grow
and here's a final blow alcohol directly
interferes with muscle protein synthesis
the process where your body repairs and
builds new muscle basically when you
drink your body's ability to build
muscle slows down see opposite of what
you want to do if you're trying to build
an aesthetic body duh
chapter 2 fuel your body right all right
we've tackled alcohol now we're moving
on to another critical aspect of
bodybuilding your diet no I'm not gonna
hand you a detailed meal plan or preach
about cutting carbs and counting
calories just some hard to hear facts to
build a killer physique especially with
bad genetics you need to fuel your body
with good healthy food
especially with bad genetics if you want
to catch up with everyone else at least
and I'm not just talking about protein
shakes and chicken breasts but Whole
Foods a pack of nutrient punch kale
smoothies and the like
you see it's not just about bulking up
or slipping down it's about providing
your body with the nutrients that it
needs to function optimally to repair
itself after grueling workouts and keep
your hormones in balance
we're talking vitamins minerals
antioxidants and yes the much hyped
proteins carbs and fats each of these
nutrients plays a crucial role in your
body and you need all of them in the
right amounts so how do you make sure
you're getting these right amounts of
these nutrients
the answer lies in Good Foods fruits
vegetables lean meats whole grains
legumes nuts these foods are packed with
the nutrients that your body needs and
it forms that your body can absorb and
use efficiently
you might be tempted to take shortcuts
pop a few vitamin bills go down a
protein shake and call it a day surgeon
but let me tell you this supplements
have their place but they cannot replace
a good diet they're called supplements
for a reason they are meant to
supplement your diet not be the diet
chapter 3 get moving on rest days
do not skip cardio I'm not talking about
running marathons or spending hours in
the treadmill
nah it's not at all what this is about
I'm talking about using your rest days
to get your heart bumping and your blood
flowing even if it's at the a slower
Pace than your typical sweat trenched
workout
now you might be thinking why the hell
would I do cardio on my arrest days as
you're not the point of a raste
sure you got a point but stick with me
for a second you see doing a bit of your
cardio on your rest days also known as
active recovery can actually help your
body recover faster
it increases blood flow which in turn
helps to deliver oxygen and nutrients to
your tired muscles speeding up recovery
it can also help flu or flush out the
metabolic waste your muscles accumulate
during those brutal lifting sessions
I'm not saying you gotta go all out and
leave yourself panting and gasping keep
that intensity low keep it enjoyable go
for a little bike ride take a walk in
the park play some basketball with your
friends but not too hard you get the
idea and while you're at it remember to
hydrate of course water is your best
friend when it comes to recovery no not
bare water doing cardio in your rest
days might sound counterintuitive but
trust me it is one of those things that
will make a massive difference in the
long run and believe me you're gonna
notice
chapter 4 Master your sleep all right
here's a real deal sleep it ain't sexy
it ain't thrilling but let me tell you
it's a goddamn game changer if you're
not sleeping right you're not living
right you're not just messing up your
muscle gains you're shooting your whole
health of the foot
but let's keep the focus on getting that
aesthetic body yeah
when you're out cold your body ain't
it's busy doing some serious repair work
your muscles aren't growing in the gym
they're growing while you're sleeping
you want more energy for those killer
workouts better sleep you want your
muscles to recover faster better sleep
you want to shake off that central
nervous system fatigue you against it
better sleep
I see you raising your eyebrow
central nervous system fatigue what's
that now
it's a fancy way of saying your body is
overworked and under arrested heavy
workout stress your nervous system and
without proper rest it won't recover in
either way your muscles in simpler words
you'll feel like a truck hit you in your
performance in the gym will tank
here's how to win that sleep game tip
one block the Blues
and by Blues I mean blue light that evil
glow from your phone TV laptop screws up
your sleep by messing with your body's
natural sleep wake cycle so slap on a
pair of blue blocking glasses in the
evening especially if you're going to
use your screen a lot
they're cheap they're effective and they
don't look too bad
tip two no more late night part Haze
okay okay occasional late nights are
fine we all need to let loose now and
then but if you're getting wild every
weekend coming home at 4am then you are
messing with your sleep cycle balance is
key here tip number three dump the late
night entertainment you know
what I'm talking about the endless
scrolling the binge watching the
Mindless gaming all that crap keeps you
up late for no good reason use that time
to wind out and prepare for a good
night's rest instead spend that hour
doing something productive
reading a book is the best alternative
you learn you give your body a resting
chance win-win
sleep isn't just about quantity it's
about quality you need deep restful
sleep for your body to be able to do its
thing to repair effectively
Master the art of sleeping and you'll be
one step closer to mastering the art of
building an aesthetic body
don't just read this and say sounds good
I'll start tomorrow do it today start
now
this is your wake-up call you're shocked
to build that body you're always
dreaming of don't let it slip away
get after it tiger
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