How do you get a physique that looks as hard as a rock and turns heads when you walk by? 

Have you ever wanted to look like Brad Pitt, Zac Efron, Christian Bale or, of course, Ryan Reynolds? They are lean and frankly, they look amazing.

You see, the key to looking good has less to do with how big and bulky you are and a lot more to do with your level of definition and hardness.

We’ve been told we must do lots of cardio, high reps and circuits to get the lean and toned look. This is wrong.

The key to having that hard and chiseled look comes down to having a low body fat combined with dense muscle in the right places and proportions.

So, how do you build dense muscle in the right places, and melt the fat right off your body? The answers lie with our ancestors.

In order to look like the famous stone statues carved hundreds of years ago, you must take a look at the lifestyle during that period. What were they doing? How were they eating? Why don't more people look like this today? Here's everything you need to know:

It may sound obvious, but fitness influencers today are all about building size on the "glory muscles". When you focus too much on size, you end up creating puffy muscles and packing on additional fat.

The lean, dense muscle you see in the statue above is a result of getting really, really strong. Our ancestors needed strength to perform in labor and at war.

If you want to achieve the hard and chiseled look, you want to do most of your training with heavy weights and longer rest periods. This will transform your body into a hard and powerful warrior.

Ancient sculptors were all about aesthetics. They sought to create the perfect, proportionate human form. The principles of beauty discovered back then still apply today.

Most strength-based lifters forget to focus on the lifts that give them a sleek and proportionate look. These include incline presses, weighted pull-ups, shoulder presses, pistol squats and Bulgarian split squats.

You must build up lean, dense muscle in your upper chest, shoulders, back and legs to look truly fantastic.

If you don’t get your body fat down to 6-10%, no one will see the muscle you have built underneath. So the question is, how do we get really lean?

This is a question that most fitness influencers try to complicate. "Take this pill," "Run this far", etc. Do you think this was being done thousands of years ago?

There is only one proven way to get lean - eat less calories than your body burns. It really is that simple.

As a rule of thumb, multiply your bodyweight in pounds by 15. These are your "maintenance calories." If you eat LESS than maintenance, you will lose weight. If you eat MORE than maintenance, you will gain weight.

Our ancestors did not eat in the morning. They hunted and gathered during the morning and early afternoon, then feasted later in the day.

Not to say this was intentional, but like it or not humans have evolved to support this type of lifestyle. When you operate the way you were biologically intended to, amazing things happen to your body.

Enter Intermittent Fasting - forgoing any calories for the first 4-6 hours of your day. Studies show that those who fast in the morning see improvements in growth hormone and overall health parameters.

PRO TIP: Use sparkling water or black coffee to blunt your hunger in the morning before your first meal.

Do you think our ancestors were worried about eating 6 small meals throughout the day? Absolutely not. When they ate, they ate until they were satisfied.

By Intermittent Fasting and skipping breakfast, you allow for yourself to eat larger, more satisfying meals later in the day.

Studies show that opting for fewer, larger meals as opposed to frequent, smaller meals stimulates hormone production and has no adverse effect on metabolism.