FREE GUIDE TO GET BETTER RESULTS... Not next year
NOW.

1st question you should ask yourself ls "What do I ACTUALLY... want ?"
2nd Question - "Is my body worth a low level of-care...or is it worth more attention than I've been giving it?"

FYI: This read is not supposed/going to make you "feel good". But if you're not -yet- doing any of these principles, it'll dramatically shift your results to your favor.

Start by:
Becoming resourceful. (Just google & YouTube exactly what you want to know)
Commit to changing not 19 things. 1 thing today. Just 1. Is that too hard for you?-- And Track it.

It's actually simpler than most people think. All you do is follow these principles.
FAT LOSS:
• To cut fat, you need less food than maintenance or your body won't "lose" anything.

• You MUST be in a Calorie deficit: Go on google. Find 3-5 different Macro calculators. Find your macro maintenance level. Then, make a target to eat LESS Calories & carbs than your maintenance. (Ex. Eat 300-600 Cals below maintenance level daily. Minimum 6 days a week)

• If you Don't want to LOSE muscle- eat 1.2 g's protein/1lb body weight. (Ex. 170 lbs=204 g's protein daily)

• Cardio. You already know this. Just make it a daily habit to do cardio every single day. If you don't wanna FEEL like a slob = Get that body MOVING. (at least 6 days a week). The more cardio you do, the more fat you'll lose (assuming you're doing everything else right).

• 1 notch higher? Do HIT (High Intensity training)- Not just hard workouts, but incorporating cardio with it will definitely allow you to burn more fat in those sessions. Figure out what you like best, there is no specific or "best" one. In between sets- Jump rope, jumping jacks, knee jumps, Burpee's, shadow box, etc.

• Make sure you know what the frick you're doing. Have a PROPER workout routine that's---effective, not "likable". You-tube/ google workouts. Ensure your form is perfect. Get as much help as you can get. (it doesn't need to be a trainer, trainers in my opinion are for those who want that next level/the best results/a coach for new perspectives/ or to save time and stress. You're capable of starting on your own.)
---------This is literally ALL you need. Now you know the formula, what you gonna do with it ?

MUSCLE GAIN:
• To build, you need More nutrients than maintenance level.

• You MUST be in a Calorie surplus. Go on google. Find 4-5 different Macro calculators. Find your macro maintenance level. Then, make a target to eat more Calories, carbs, and especially protein than your maintenance. (Ex. If male, 200 lbs, instead of 1 lb/ 1g protein. Eat 1.3-1.5 g's protein/ 1 lb. =260-300 g's /day. Female 170 lbs, eat 1.2-1.4 g's protein =238 g's/ day. This Is where I've seen REAL changes, going against the Norm of "1 lb/1g protein" )
If you follow "rules" made from a 130 lb Harvard nerd who looks like he's from Revenge of the Nerds, (Or a woman who has plenty of bodyfat without any muscle ) you're going to look like them. Pick your online Mentors----- Wiser.

• Progressive overload-- Just track 1 workout weekly/ muscle group. And Ensure you're progressing either - Sets/reps/weight. Without this, your limiting yourself. This is the KEY to 1. Building strength that > 2. Builds size.

• Shock the muscles. Just like you wouldn't eat potatoes 7 days a week (probably) . Don't be scared to change every workout BUT keep 1 progressive workout you're tracking. All others don't matter IMO. (But track them all if you have that kind of time).

• Make sure you know what the frick you're doing. Have a PROPER workout routine effective, not "likable". (refer to paragraph bullet point in Fat loss)

RECOVERY:
• After EVERY WORKOUT- Hot shower> cold shower for 1-2 minutes on targeted muscles.
• Get massaged 1-3x a week. Massage isn't some fancy B.S. This is to loosen up all your stiff muscles (esp what you worked out). The faster you recover here, the faster you'll build & SEE more results.
• Get checked by a professional Chiro. &&&&& Get checked by a professional Physio therapist. At least once to know what the Fudgesicle you're dealing with on your body. (google your nearest ones, and interview them out, write down their pro's/con's) I learned the hard way having 4 injuries since I've worked out. They were just lessons. Had I known to understand my body better by 1. Getting checked by professionals. 2. Preventative exercises. 3. Frequent rehabilitation checkups (for you, you may only need 1x a month or maybe every other month. For me, I like seeing both weekly. Sometimes 2x for a chiro, since I had neck issues)

DIET:
Wow. I'm gonna give you the fricken sauce that almost EVERYONE OVERLOOKS. Because you won't fathom how easy it is. (FYI study any body builders diet, these 3 rules are subtly implied and where I stole them from)
Eat every 2-3 hours
Protein in EVERY single meal. (not having Pro is like saying "Ahh yes...Once in a blue moon you know.. I feed my muscles what's required for them to grow... but the rest of the time.. I just let them suffer & deplete and workout for no reason at all " .........Why)
You can cheat......1x a week.

Either goal Works great because-
IF YOUR GOAL IS--Fat LOSS: - Higher metabolism with rule 1. -Building muscle that burns fat with rule 2. -Not putting on extra unnecessary gross fat from Rule 3.
IF YOUR GOAL IS--Muscle GAIN: Feeds your muscle as frequent as possible with rule 1. - More protein= more muscle (idc what the nerds say) with rule 2. -No extra fat, and clean bulk/lean muscle building phase with rule 3.

PRINCIPLES TO UNDERSTAND:
•SLEEPING-- 7.5-9 Hours daily will be useful. Figure out the "why" on google, too many benefits on sleep.
• Losing fat and building size is easier than people portray. Just learn it>do it >track it. Love looking back at your stats week by week
• Don't look/measure/weigh yourself everyday UNLESS you want to FEEL the same. If you want to experience the growth/change/fat loss you want, allow your imagination combined with the correct actions to form you. My opinion- Measure look 1x week or 1x every other week. (This was my HARDEST challenge BUT.. I did it and So can You)

•IF you have any questions no problem; you can send a msg. (make sure you have a detailed question for a specific answer)

• AT THE SAME TIME: ** If you're doing everything mentioned, congrats, you're killing it.
IF you're not doing what's mentioned (above), this will Kickstart and give you what you need to achieve better results. Whether you're a beginner, or expert. Sometimes, people just need to be reminded.
Hesitation, overthinking, complication = continued failure. If that's what you want just do that, you'll win at failing.

•Information understood >into Simplified action = Success
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