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Training - The choice of exercises, the combination of exercises, and outlook on training all have an effect on results. Learn how to optimize muscle and mind.

1. Choose compound movements over isolation

2. Supersets, giant sets, and circuits

3. Metabolic work

4. HIIT

5. Timed recovery

Worksheet: 2 sample workouts – 4x and 5x per week, HIIT workouts

Meals - What to Eat and When to Eat to lean down faster, and stay lean

1. Macronutrient Timing

2. Calorie Cycling

3. Protein at Every Meal

4. Intermittent Fasting

5. Eliminate Potentially Inflammatory Foods

Worksheets: Calorie Cycling, Elimination Diet

Lifestyle – small changes can lead to a new lifestyle. No more yo-yo dieting!

1. Keep Progress Pics or Measurements

2. Sleep/Circadian Rhythm

3. Supplementation/Deficiencies

4. 90% Rule

5. Mindset

Worksheets: measurement log, mantras/grateful

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