Get Back In Shape Effectively & Fast

Increase your protein intake to roughly one gram of protein per pound of target body weight. Focus on hitting this target daily. Prioritize protein in every meal, especially breakfast.

“Eat protein is one of the very first things that I tell someone to do.”

Select one or two compound exercises (e.g., squats, deadlifts, bench press) or isolation exercises based on your preference.

Take a short walk (5-10 minutes) after each meal to improve insulin sensitivity and digestion. This doesn't require gym clothes or scheduling a workout, but is powerful, impactful and easy.

“If you walked for 10 minutes after breakfast lunch and dinner...it's more effective to do that than it is to do one hour at a different time.”

Prioritize sleep by going to bed earlier than usual. Aim for at least 45 minutes earlier than your normal bedtime to improve hormonal health and recovery.

“Just going to bed early every single night will have all of these incredible impacts and it'll maximize your ability to get back into shape.”

Work with a qualified coach to individualize your workout programming, diet, and sleep schedule, and to provide encouragement and guidance. A coach teaches you how to build muscle and burn body fat.

“There is absolutely nothing you will do that will give will guarantee you success as well or effectively as working with a good coach.”