What is ottermode?!
Ottermode is the description of a lean yet muscular physique, often portrayed by competitive swimmers. It originates from the suggestion that this physique type in competitive swimmers helps reduce drag, similar to how an otter’s physique reduces drag.
Attributes of an Ottermode Physique
The ottermode physique typically includes broad shoulders, a slim waist, and visible abs. Legs and arms are toned, but not bulky.
Because it is a lean yet strong physique, it enables lots of mobility without restriction and a wide range of functionality. It is competent physique for most things: lifting, running, cycling, climbing….the list is endless.
Famous Examples
Michael Phelps
Michael Phelps is the most successful Olympian of all-time, having scooped an incredible 28 models over his Olympic career.
Well-defined arms and legs, strong shoulders, and a long slender torso make up the ultimate ottermode.
Cristiano Ronaldo
Cristiano Ronaldo, the Portuguese soccer player, is well known for his lean and muscly physique.
A great example of an ottermode physique and how it supports agility, functionality and mobility.
Ronaldo is one of the fastest, fittest and strongest soccer players around.
Brad Pitt from Fight Club
How to Get an Ottermode Body
To get an ottermode physique you need to focus on 4 key things:
1. Resistance / Strength Training
A key element of the ottermode look is toned arms, legs and shoulders. Therefore you need to actively work on these areas, as well as chest and back, to build enough muscle to achieve the look.
The aim is not to build serious bulk. If you start to become too big or bulky you are entering bodybuilding territory – which is fine if that’s where you want to go. But too big and bulky is not the ottermode body type – slim and toned is the way to go instead.
2. Cardio Exercise
Primarily to help keep your weight and body fat down, cardio work is a must for an ottermode. But you want to make sure your cardio work contributes to muscle growth and maintenance, rather then muscle reduction.
So you should use HIIT, and not stamina or endurance activity, for your cardio training.
3. Core Workouts
Two key components of the ottermode look are visible abs, and good posture. Core workouts will help you in both these areas.
Ab work in particular will be essential in order to develop that visible six pack.
4. Managing your Diet to Support Fat Loss
To achieve the ottermode body type you will need to get your body fat below 12%, ideally 10% or less. The cardio work will help you achieve this body fat target, but not alone. You must also eat a controlled diet that will help you reduce that body fat.
The Ketogenic Diet will help. This high fat, high protein intake is perfect to help you shred that body fat.
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Benefits of Having an Ottermode Physique
- Reduced risk of cardio vascular disease
- Advanced mobility
- Strong core to help with stability and balance
- Good posture to reduce risk of long-term injury
- Applicable to a vast range of activities
- Widely considered attractive
Ottermode Workouts
A good example of a weekly schedule that would support your goal of becoming an ottermode:
- Day 1: Upper body resistance training, focusing on shoulders and chest, and core routine.
- Day 2: HIIT workout, such as sprints, spinning, or body weight exercises.
- Day 3: Rest.
- Day 4: Lower body resistance training, and core routine.
- Day 5: Low-medium intensity cardio activity such as running, cycling or swimming for a minimum of 30 minutes.
- Day 6: Upper arm resistance training, and core routine.
- Day 7: Rest.
Ottermode FAQs
Ottermode is the description of a lean yet muscular physique, often portrayed by competitive swimmers. It originates from the suggestion that this physique type in competitive swimmers helps reduce drag, similar to how an otter’s physique reduces drag.
Focus on 4 things: Resistance training, cardio, core workouts, and managing your diet to support fat loss.
Typically no more than 12% body fat is required to achieve the ottermode look, but ideally 10% or less.
A BMI result in the ‘normal’ range would be consistent with an ottermode. BMI, however, does not effectively consider muscle mass and body fat, so can sometimes give inaccurate results. A better measure is body fat.
