Get clear about how much food you're putting into your body

Track your foods. Measure them out. Find out the cost of each food going into your body. Note the times you eat them. Then eat less.

Doing this will give you an education you just can't learn in a diet book.

Get strong in the gym using these movements:

Squat, deadlift, bench press, overhead press, lunge, back row, vertical pull & hip thrust.

Use a full range of motion with immaculate form & tempo.

Learn about progressive overload & apply the principles to your workouts.

Get 90% of your calories from single ingredient nutrient dense sources

Eat real food.

Anything that's been through a process will usually be calorie dense, addictive & less nourishing.

Also, eat .8 to 1g of protein per pound of bodyweight. This helps you build & retain muscle.

Find your window of eating

Have your first meal an hour or later upon waking.

Have your final meal at least 3 hours or longer before bed.

This helps you control the times you eat.

Whatever window you choose make sure it works for you and that you stick to it.

Get out in nature as much as humanly possible

This means getting away from fake lighting & outside.

Even if there are clouds in the sky you're still getting exposed to the sun.

Time in nature trains your circadian rhythms while reducing stress & improving sleep quality.

Get 8 to 10k steps a day

Our hunter-gatherer ancestors got 16,000 to 17,000 steps a day. The average person gets 4000.

You start to see improvements in your health when you average 8k steps daily. Your brain starts working better as well.

To function properly you must move.

Drink clean filtered water

Our bodies are overfed & under hydrated.

Trade almost all liquids for filtered drinking water. You want your water to be clean.

This will help improve your energy levels, manages your appetite & improves digestion.

Fix your relationship with food

People eat when they're bored, stressed, sad, angry etc. They also celebrate every occasion with food.

You must learn how to manage your emotions without food while creating new ways to reward yourself that don't involve stuffing your face.

Stop watching porn

Porn affects your mind by giving you huge amounts of dopamine released into your brain.

Porn affects your body by lessening your sexual desire, energy & motivation.

If you can watch it in moderation then it's fine.

If not, it's best to avoid it.

Find your ultimate WHY

There's gotta be a deeper reason for getting in shape that has more to do than just looking good.

It could be family, finding a partner, or wanting to be the best version of yourself.

Anything worth having starts with having a strong WHY. Find it.

Prepare for the long road ahead

Most people want to change as fast as possible.

It's best to give yourself a long runway & avoid chasing shortcuts.

You're not doing this to get in shape once. You're doing this to create a body & lifestyle you love.

Getting in shape is simple but not easy. Follow these guidelines & you'll be in better shape than 95% of people out there.

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