Get Back In Shape Effectively & Fast
A program designed to help individuals who have previously been in shape to regain their fitness levels effectively and efficiently. Focuses on sustainable habits and leverages **muscle memory** for rapid progress.
Program Modules
Eat More Protein
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 More Protein
DailyIncrease 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.”
Lift Weights Most Days
Engage in strength training most days of the week. Focus on consistency over intensity. Aim for one or two exercises per day, for approximately 15-20 minutes. Leverage muscle memory.
Choose 1-2 Exercises
DailySelect one or two compound exercises (e.g., squats, deadlifts, bench press) or isolation exercises based on your preference.
Walk After Every Meal
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.
Walk After Every Meal
DailyTake 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.”
Go to Bed Early
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.
Go to Bed Early
DailyPrioritize 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.”
Consider Hiring a Coach
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.
Consider Hiring a Coach
WeeklyWork 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.”
What You'll Accomplish
- Increase daily protein intake to optimal levels.
- Establish a consistent strength training routine.
- Improve insulin sensitivity through post-meal walks.
- Prioritize sleep for hormonal balance and recovery.
- Understand the benefits of working with a fitness coach.
Full program access + updates