What type of workout would serv best to get this result?

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Maximiliani

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What type of workout would serve best to get this result?

I'm not stupid, I know body type and proportions are big part of what people look like even at varying fitness levels, so there might be no way I'll ever have this type of look,, but I was wondering what type of weight training program and perhaps accompanying cardio would be conducive towards giving a body like the guy in this picture I've attached?

He's not insanely muscular or ripped, and I quite like the look, despite it being Abercrombie and Fitch, and would like to figure out what would be the best way to go to get a similar look. Any ideas perhaps? Swimming? Is that a swimmer's body?
 

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He is lean with < 10% body fat. Not very muscular, but muscular enough. Yeah, he might be a swimmer. Decent pecs. Lean. Deltoids are a little light for a swimmer though. My deltoids, pecs and lats grew quickly when I started swim training.
 
Look, physique "enhancement" is real simple. There are only two things we have in our control.

1) Gain muscle

2) Lose fat

What we look like when those two things are "done" depends entirely on genetics.

Benchmark your current body to his and ask yourself, "What do I need to do in terms of muscle and fat to get me close to his physique?"

Then prioritize. If you have a decent base of muscle but it's covered by loads of fat, obviously fat loss should be emphasized. If it's the opposite, than hypertrophy should be emphasized.

We can't give you specific recommendations if we don't have a clue what you're starting point is compared to the physique you referenced.
 
This is what I currently look like, I'm 6'2 and last I checked 186 lbs. I have a very sucky bod in my opinion and I can tell you now that my bodyfat is much higher than what that guy has. I'd also need to do lots of chest and arm work I think. Plus massive amounts of cardio.

Like I said my body type might not be conducive for that kind of look anyway.
 

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It's predominantly body fat that you have to lose. I'm by no means an expert, but it looks like your body structure with lower body fat will be similar to how his looks. You'de be surprised at what body fat hides.
 
ok, that's a bit more encouraging. I had done cardio last winter for about an hour a session on the treadmill (cardio setting, moderate level 4-6), without any weight training, and while I did loose 10 lbs, it was rather grueling and I was told to do weights to not end up skinny and weak, so now that I'm doing weight training, and not doing the hour long sessions of cardio I'm wondering, would perhaps 30 minute cardio sessions of the elliptical plus 15 minute interval training on a row machine (go full force and stop every 3 minute intervals, I've been doing this for a week and a half) be adequate measures along with a cinched diet to get me closer to what I'm looking for?
 
oh, now I see why you chose the body that you chose- IT IS NOT FAR FROM WHERE YOU ARE!

that can be good or bad

Anyhow, that looks like an easy one.
full body twice a week, and cardio twice a week. (and I third the swimming, if you have it available).

Drop sugar and white flower products.

Go 60 days and then post new pics, and let US tell you how you are advancing. You do not see what we see, in most cases.

Welcome to the form
FF
 
flyinfree said:
oh, now I see why you chose the body that you chose- IT IS NOT FAR FROM WHERE YOU ARE!
Click to expand...

I'd go with that too, the guy in that picture is probably weaker than you are now, he just has low bodyfat.

If you really want to get to that point first then do some cardio, eat fewer simple carbs and FF suggested and drop a few lbs in weight. Once you're there then you can work your way up in terms of muscle.

But remember, that chick is being paid to put her head on the anorexic guys shoulder, in real life most women prefer a little beef on their men
 
Is he really that much of a waif? I took him for rather athletic looking. You really think he couldnt do like pushups and stuff, that's amazing? Or is he just skinny to the point that any muscle he has is visible and thus "looks good".

I'm not terribly strong, but getting there. I can do bench press 30 lbs plus 40 whatever lbs the bar is, but I'm due to increase the weight for sure. I was incredibly skinny and weak before I gained a lot of weight so it doesn't surprise me, and even my athletic brother is very skinny and I dont think has a terrible amount of upper body strength.

But thanks, thats really reassuring that you guys think it's rather doable. I probably won't get that skinny though, but I'd like to try.
 
Maximiliani said:
I'm not stupid, I know body type and proportions are big part of what people look like even at varying fitness levels, so there might be no way I'll ever have this type of look,, but I was wondering what type of weight training program and perhaps accompanying cardio would be conducive towards giving a body like the guy in this picture I've attached?

He's not insanely muscular or ripped, and I quite like the look, despite it being Abercrombie and Fitch, and would like to figure out what would be the best way to go to get a similar look. Any ideas perhaps? Swimming? Is that a swimmer's body?
Click to expand...

Well you can't really see much from the pic. But from what I can tell it's mainly genetics. I mean, she wouldn't be a model if she was born ugly! She's quite beautiful and it looks like she has some shapely breasts. However, I can't gather much information due to her wearing clothes.

If you want to build a body like hers, I'd say to get around 20% bf and if your breasts aren't big enough, perhaps considering slight augmentation.
 
LeiYunFat said:
Well you can't really see much from the pic. But from what I can tell it's mainly genetics. I mean, she wouldn't be a model if she was born ugly! She's quite beautiful and it looks like she has some shapely breasts. However, I can't gather much information due to her wearing clothes.

If you want to build a body like hers, I'd say to get around 20% bf and if your breasts aren't big enough, perhaps considering slight augmentation.
Click to expand...

Harsh dude
 
Maximiliani said:
Is he really that much of a waif? I took him for rather athletic looking. You really think he couldnt do like pushups and stuff, that's amazing? Or is he just skinny to the point that any muscle he has is visible and thus "looks good".

I'm not terribly strong, but getting there. I can do bench press 30 lbs plus 40 whatever lbs the bar is, but I'm due to increase the weight for sure. I was incredibly skinny and weak before I gained a lot of weight so it doesn't surprise me, and even my athletic brother is very skinny and I dont think has a terrible amount of upper body strength.

But thanks, thats really reassuring that you guys think it's rather doable. I probably won't get that skinny though, but I'd like to try.
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Yeah, I think he's a waif, the traps are always a good sign, it looks like the guy hasn't lifted anything over 50lbs in his life

And don't worry about Lei, he thinks he's funny, well he is a little bit ;)

You're carrying a little extra baggage round the tummy but nothing too bad, if you got your body fat down I imagine you'de look pretty similar to preppy boy in the pic. There's nothing wrong with aiming for that as your first step as everyone needs to start somewhere but once you get to that point you'll probably want to move on and build a bit of muscle.

Either that or you could just start lifting heavy, building muscle and making a better frame for your fat to hang off :)
 
Haha I think the joke was funny too! I'm just grim like that.

Doing whatever I'm doing is good because I think I have a good enough build that I guess "wear" my fat rather well already but my stomachs been sectioning off and doing all sorts of weird things lately which I guess is a good sign. The lower "band" of fat has become much more separate, which I hope means that a diet zapped of sweets (possibly my ownly food sin) would help nip it before Janurary. Too soon a goal?

When it comes to cardio I'm not only doing elliptical sessions for 20-30 min but I'm also doing row machine in intervals, right now on certain difficulty settings (number 4-8, though I accidentally did it on number 10 setting the cardio session before last.) I'm exhausted after 9 minutes, for three blocks of 3 minutes with pauses in between. It's actually frightening how much the rower makes you sweat, I like it. I'd like to get up to 15 minutes, essentially add two more time blocks of 3 to it, and I feel like my cardio days would be pretty good. What you think?
 
Haha, I think doing intervals on the rowing machine makes me feel sick and fall over!! But then I have the aerobic capacity of a small obese child :D

The intervals sound good, but make sure you have weight training in there too to help fight off muscle atrophy caused by the calorie deficit. If you haven't dome much weight training in the past you might even be able to gain muscle while losing fat which would make you feel a whole lot better about yourself

January isn't much time to make a complete overhaul of your body so I wouldn't go aiming for skinny boy proportions but you can definately makes a real difference. At just 1lb a week weight loss you'll be down about 12lbs by the new year and that should be really noticable

Watch out for Christmas though, mince pies can be a bitch
 
Indeed they are.

I can stay away from sweets if they are not readily available, otherwise I'm prone to nibbling here and there. I just need to show restraint with food, which isnt terrible or hard to do at school, I mean I lost 10 lbs before, and Id like to loose 10-15 more, more than that would be overkill I think. So despite I guess negativity about current body-image, I do believe I can do this.
 
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