Ever dreamt of achieving an athletic physique where you have enough muscle mass, strength, speed and flexibility on top of it ?
You might think that elite athletes have elite level trainers and nutrition experts, and because of that reason it’s not possible to get a physique like them. The truth is that it’s as possible as anything!
Whether you’re a seasoned gym-goer or just starting your fitness journey, sculpting an athletic body is within your reach. Imagine feeling stronger, more energized, and confident in your own skin.
This guide will take you through the essential components of achieving an athletic physique, focusing on the perfect blend of nutrition, targeted workouts, and lifestyle adjustments.
Let’s explore 5 tips on how to fuel your workouts, optimize your training regimen, and develop a sustainable plan that fits your unique lifestyle. Stick till the end to get a bonus tip (a hack) for getting an athletic physique.
1. STRENGTH TRAINING
If you want an athletic physique, you cannot ignore strength training, PERIOD.
Every single elite level athlete in the world has a schedule of strength training alongside their sport specific regimes, and you must have it too.
The question is, what kind of split you need to be following to get near to a physique of someone like Ronaldo, extremely muscular and athletic.
Here is a split for you to train like that ;
| Monday | LEGS |
| TUESDSAY | FULL BODY STRENGTH |
| WEDNESDAY | UPPER BODY STRENGTH |
| THURSDAY | REST |
| FRIDAY | EXPLOSIVE POWER (FULL BODY) |
| SATURDAY | PLYOMETRICS, CARDIO |
| SUNDAY | REST |
Work on your stretching and mobility every day and even on rest days, along with light cardio like running, swimming etc. Here’s a great home workout for your strength training.
2. EXERCISES
It is very difficult to get athletic and have a physique like them without training for power.
There are some specific exercises that help to increase explosive power for an athlete. Following are some examples ;
- CLEANS
- CLEAN AND JERK
- SNATCH
These are basically Olympic style weight training which will take your power and explosive strength to the next level.
3. CARDIOVASCULAR FITNESS
Some people will tell you that if you want to be muscular, do less cardio and more strength training.
If you really want an athletic physique then you have to Mix it up: Include a variety of cardio workouts such as running, cycling, or swimming. High-Intensity Interval Training (HIIT) can be particularly effective for burning fat and improving endurance.
There are studies on the fact that whichever fitness transformation you are in, be it skinny to fit or fat to fit and athletic, focusing on your cardiovascular fitness will definitely help.
4. REST AND RECOVERY
Rest and recovery are crucial for building an athletic physique because they allow your body to repair and strengthen muscles after intense workouts.
Quality sleep plays a vital role in hormone regulation and muscle recovery, helping you wake up refreshed and ready to train. Incorporating active recovery activities, like light jogging or swimming, can keep your body moving while aiding in recovery without adding strain.
Nutrition is also key; fueling your body with protein and healthy fats post-workout enhances muscle repair and growth. Lastly, listening to your body’s signals and allowing for mental recovery can prevent burnout, keeping you motivated and focused on your fitness goals.
5. GOAL SETTING AND MINDSET
Goal setting and mindset provide direction and motivation on your fitness journey. Clearly defined goals help you track progress and stay focused, turning your aspirations into actionable steps.
A positive mindset helps you to overcome setbacks with confidence. Visualizing your success can further boost your motivation, making the journey feel more attainable and rewarding. Here’s a guide to achieve this postive mindset and results in your life
By combining specific goals with a strong, growth-oriented mindset, you’ll cultivate the determination needed to reach new heights in your training.
6. BONUS TIP
The main bonus tip that you need in order to build an athletic physique is to train like an athlete and not like a bodybuilder.
You can be extremely consistent and hardworking, but if you are following the wrong type of training schedule, you will start to gain more size rather than gaining power as an athlete.
Doesn’t matter If you want to train like an athlete or a bodybuilder, us as the Men’s Lifestyle franchise have created a newsletter “Achieve Aura” just for you guys to achieve the best version of yourselves mentally, physically and overall.
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CONCLUSION
Whatever type of physique you are aiming to achieve, the most important thing will be your consistency and determination.
At many points you will feel like quitting, and giving up, but remember that a winner is just a normal person who never quits. So get started as soon as you can, and keep moving forward !