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