Chapter 1: The Truth About Attraction

One undeniable fact about dating is that it becomes significantly simpler when you have an appealing physique. A well-toned body is something that everyone admires. The great news is that you only need to focus on three fundamental principles: routine, progression, and nutrition. Here’s how I refined these elements to effectively shed fat and gain muscle…

# 1: Establishing a Consistent Routine

A structured workout plan is essential; without it, you're just going through the motions. When I began my fitness journey, I was aimlessly choosing exercises. “Maybe I'll do a few curls here and there…” This was a significant error. Even after a year of consistent effort, I still looked out of shape.

It wasn’t until I stumbled upon a video of Mark Wahlberg's intense 3AM workout that I felt motivated to revamp my approach. While I didn’t adopt his extreme schedule, it encouraged me to refine my routine. Below is my personal “every other day” workout plan. If you’re just starting out, I recommend selecting a few exercises to avoid overexertion. The goal is to feel the burn, not to end up incapacitated. Once your routine is in place, we can discuss bulking and cutting strategies.

Biceps & Back

• Warm-up Stretch
• Dumbbell, Hammer, Concentration, Machine, Barbell Curls
• Rows, Lawnmowers
• Push-Ups: 50 reps
• Sit-Ups: 50 reps

Chest & Triceps

• Warm-up Stretch
• Dumbbell Press, Incline Press, Band Flys
• Tricep Dips, Tricep Pushdowns, Overhead Extensions
• Push-Ups: 75 reps
• Sit-Ups: 50 reps

Shoulders & Legs

• Warm-up Stretch
• Arnold Press, Dumbbell Press, Shoulder Machine, Shrugs
• Squats, Seated Leg Curls, Dumbbell Calf Raises
• Push-Ups: 50 reps
• Sit-Ups: 50 reps

I typically keep my sets and reps low (around 3 sets of 6-8 reps each) to maximize muscle growth. Adjust this framework to fit your personal needs.

# 2: Focus on Progression

If you're not seeing results in your strength or weight loss, it's time to evaluate two key factors:

1. Am I in a caloric surplus (for bulking) or caloric deficit (for cutting)?

AND

2. Am I consuming enough protein?

Many find that their diet is often the main issue when it comes to fitness struggles. Another hindrance to progress is comfort. When your muscles adapt to a routine, they no longer receive the signal to grow.

To overcome this plateau, implement progressive overload. Approximately every month, aim to increase either the weight, repetitions, or intensity of your exercises. For instance:

• 30lbs on May 1st
• 32.5lbs on June 1st

You can also refresh your routine by swapping exercises, like changing dumbbell bench presses for cable exercises. Lastly, remember that muscle growth primarily occurs during rest, so prioritize your sleep.

# 3: Nutrition Essentials

Most fitness enthusiasts divide their diet into three phases:

• Bulking
• Cutting
• Maintenance

In essence, if your aim is to gain muscle, eat above your caloric needs. Conversely, if you want to trim fat, consume fewer calories. Regardless of your goal, ensure your diet is nutritious. Bulking doesn't mean indulging in unhealthy foods daily.

One common challenge is meeting protein requirements. Here’s a list of clean protein sources, including vegetarian options:

• Beans
• Lentils
• Almonds
• Walnuts
• Nut Butters
• Greek Yogurt
• Chia Seeds
• Eggs
• Salmon
• Chicken

Above all, remember to enjoy the process.

Disclaimer: This content is for informational purposes only and should not be considered medical advice. Always consult your physician before starting any new diet or exercise program.

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