Since literally nothing seems to be free nowadays, I'm going to tell you how you can actually get into the best shape of your life for free, because we do not gatekeep over here. As a fitness coach myself and someone who has been in the fitness industry or the space, I guess, for six plus years, also with an athletic background, I am a certified health coach as well. I think it's safe to say that I have been through all of the different phases. I have learned so much and there's a lot of stuff that I wish I knew, not only in the beginning of my journey, but throughout my journey, that would have gotten me to my goals much faster. And obviously we're still a work in progress, but it definitely would have helped. I can't go over every single detail in this one video, but I'm going to go over the essentials, if you will, and then we'll go from there. First things first, let's start with the training program, because that is obviously kind of like really important. You need to make sure that you are picking a training program that fits your lifestyle. If you can only have enough time for a 45-minute workout three times a week, then don't make a plan for a five-time-a-week workout split that is two-hour lifts. Like, you're setting yourself up for failure, and we're not going to do that from the jump. Know yourself, know your schedule, and make a plan that works for you. I personally weight lift three to four times a week, that's it. I've done the six to seven times a week, it's honestly unnecessary. I've done the four by 12 sets, you don't need to do all of that. Make sure that the training split and the program is curated for your goals. If you do not want a big upper body, do not program upper body three times a week. If you want a big lower body, make sure that you are intentional with the way that you program. So, if you want bigger quads, make sure that you are adding enough quad movements. If you want to really grow your glutes, make sure that you have enough glute movements as well as enough glute accessory movements because there's three different muscles when it comes to building your glutes. Again, we can get into all of that in another video. Along with the training program, you need to make sure that you are having some type of cardio. You can do cardio three times a week, really, you don't need to do anything more than that. Choose what works for you. You don't have to run if you don't like running. Don't do the stairmaster if you don't like the stairmaster. You do not need to be doing hours of cardio to see the progress that you want. Most progress is going to come from progressively overloading, which we also need to touch on, and proper nutrition. So you want to shoot for cardio probably three times a week, maybe like 20 minutes each time. Do it after your lift for extra brownie points. Also, if you feel like cardio is too much, you don't have the time, then just have a step goal. Having a step goal has literally changed my physique in ways that I can't even explain. Like, it honestly is life changing. I would say the best range is probably from 8,000 to 12,000 steps. Anything over that is a little overkill, in my opinion. To top it off, make sure that you are front loading your steps. It's not a necessity, but it definitely helps if you are busy. Try to get as many steps in as you can in the beginning of the day, so that when the day is coming to an end, you don't have 5,000 steps to do and it's already 8:00. Moving on to nutrition. So nutrition is arguably probably the most important part aside from progressively overloading. Macro breakdown is actually very important. As someone who used to intuitively eat and I still kind of do, but I have seen the best results and the most results from tracking. Don't freak out about getting obsessive over it. Honestly, I think that is just a whole bunch of fear-mongering. I personally think that every person should try tracking their food at least once because it just builds nutritional literacy. Doesn't mean you have to do it for the rest of your life, but you actually know what a proper plate of food looks like when you begin tracking. Depending on your goals, you're either going to want to do a bulk, a cut, a body recomp, maintenance, it depends. The best way to find out your calories, your macros, roughly, as a good estimate is to go onto TDEE.com and you basically input all of the different things and that will give you a rough estimate. Again, it is an estimate, it's not something to follow to the T. I think that it is a great tool for learning, but there's even some stuff on there with the results that I'm like, I personally as a coach would not program that for my clients, but to each their own. And the third aspect is going to be kind of a mix of everything. So one mindset and then also like all of the habits implemented into it. Probably another arguably one of the best things is you need to have the proper mindset. You cannot go into this thinking that it is going to be a walk in the park, even though you have a great plan. Having a plan is awesome and it's essential, but it doesn't make it bulletproof. You need to know that you are going to face pushback. You need to know that you are not going to want to do this. You need to know that it is going to be hard mentally. But as long as you go into it knowing it, it's going to be a lot easier to overcome than going into it thinking that it's going to be such a walk in the park, that you're just never going to have any issues, you're never going to have an excuse that comes up. Like, let's be so for real. Life can happen and it does happen. And the people that actually see the results they want is that they do not let life get between their goals, no matter how big or how small. Some other daily habits that I would like to add on is drinking enough water, yes, but also making sure that you are staying hydrated with electrolytes and trace minerals. Make sure that you are adding it to your water. Trace minerals are basically all the minerals in your body, it helps with absorption, over thousands of functions in the body. And please do not overlook this one, but you need good sleep. Please, please, please, please, please. I know you're already busy, so adding this into everything else is going to be a lot and recovery is so important. That's literally where the muscle building takes place is after your workout. Or don't do this thinking that you can get four hours of sleep every night, work, workout, eat right, you're not going to see the results that you want if you are not prioritizing recovery, point blank period. I know that's kind of a lot, so if you have any questions, comments, concerns, then please drop it below, let me know. I'd love to make more videos on this. And of course, I know that sometimes people need a little bit more guidance. So if you feel like you've tried doing all this on your own and you need extra support, then I do have coaching applications in my bio. But again, this is totally doable by yourself as long as you have the right plan and implement it properly. But again, sometimes people need a little bit more accountability and they want someone else to do the heavy lifting, aka a coach. See you guys in the next one. Bye, hope this helped.
