These are the exact things I did to get into probably the best shape of my life, as somebody who's been training for almost 2 decades and has a semi pro sports career behind:
1. Prioritizing intensity over volume
People think that intensity plus volume equals gains.
That's completly wrong. It will lead you to an injury, fatigue, and overtraining (no gains).
That's why you can't have both.
Instead, pick a high-intensity workout routine and leave time for rest and recovery.
2. High-protein diet
The staples of this diet should be red meat and eggs.
Eating like this will:
• Increase T levels
• Improve strength
• Boost metabolism
• Improve bone health
• Increase muscle mass
Aim for 1.6g of protein per kg of your total body weight daily.
3. Kettlebell training (2 times per week)
It checks all these categories:
• Cardio
• Mobility
• Burns fat
• Can be done anywhere
• Great lower body workout
It also boosts T levels—there's no better 'high-testosterone' activity than swinging iron in the sun.
4. Fasting
Fasting has a lot of health benefits, but it will also help you consume less calories.
It's a lot harder to control the amount of food you eat than it is the timing of when you eat.
Start with a 12-hour eating window and then work your way to 8.
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That's it. it's really that simple.
Start doing these 4 simple things, and watch how your physique changes.
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