No bullshit COMPLETE guide to an aesthetic body

So you have clicked on this blog because you are tired of people calling you fat and ugly, or you just want to improve yourself from a skinny fat to a lean muscular body. Whatever the reason maybe, I will give you a no bullshit guide to transforming yourself by improving your physique and look like a greek god.

Before we begin there are some things you cannot change like face bone structure, genetic limitations of some muscles so do not focus on them, instead try to optimize everything else thats in your control.

1) Face
You can tell if someone is lean or or just by looking at his face. Unfortunately there is not so much you can change about your face, but you can still improvise.

Brow Raiser
Putting your index and middle finger together, rest your fingernails over the brows. Now push the eyebrows up and down while creating resistance with the weight of your fingernails. Repeat 10 times.

The cheekbone lift
Place your fingers over your cheekbones. Gently lift the skin until taut. Now open your mouth to make a big O, feeling the resistance in the cheek muscles. Hold for 5 seconds. Repeat 5-10 times.

2) Neck
A thick neck makes anyone look masculine and lean even without ever seeing their body.

Head Weight Exercise
These are probably the simplest neck exercises you can do. First, you need to lie on your back with your head hanging off a surface. From this position, nod your head up and down, keeping your chin as close to your chest as possible throughout the movements. After ten of these, nod your head side to side as though you re disagreeing with someone for another ten. Lastly, tilt your head from side to side, all whilst staying on your back. After you have done ten of each, rest for around a minute and repeat another two or three times.

Neck bridges
Lie on your back, take a big breath, and raise up onto your neck, holding for around 30 – 60 seconds. Once you get better at this, you can begin to incorporate small circles with your head, activating many tiny muscles in your neck. It is recommended that you place your hands on the floor, either side of your head to add some stability. The neck bridge is more advanced and is something you should work on only when your neck is already strong.

3) Upper Body
Upper body consists of chest, abs, lats, traps, biceps, triceps, shoulders. You can do these exercises for 3 sets and 10 reps with a 3 minute rest between each set.

For chest
You can do Flat bench press, Incline press, Decline press, chest dips.

For abs
long arm crunches, leg raises, plank, cross crunches, plank crunches, knee in twists.

For lats
Dumbell rows, cable rows, hyperextension.

For traps
Deadlifts, Dumbell shrugs.

For biceps
Dumbell Bicep curls, Barbell bicep curl.

For triceps
Tricep extensions.

For shoulders
Barbell shoulder press, dumbell shoulder press, dumbell lateral raise

4) Lower Body
Calf raises, barbell squat, dumbell squat.

5) Diet
Step 1) Throw out foods containing refined carbs
Anything that contains refined carbs like sugar, burgers, pizzas. They are not just unhealthy but can make you fatter and make you feel horrible.

Step 2) Decide if you want to cut or bulk
If you are skinny or skinny fat you want to bulk and to bulk you have to increase amount of calories that you intake. Increase your calorie intake by 500. If you are fat or obese you should decrease the calorie intake by 500.

Step 3) Include all nutrients and vitamins in your diet
Consume enough water, vegetables, fruits and meats in your diet. Have enough protein in your diet. Its recommended to have protein from meats and not protein powder.

Now that you have a clear direction of what to do, go ahead and try these out.

Whatever is easier only makes you weaker.