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A lot of guys tend to over complicate things when it comes to getting back in shape. It’s an overly confusing world in online fitness and there are far too many “experts” peddling bullsh*t, so it’s understandable.

But in all reality, it’s a simple thing to get into killer shape. Here’s the process I use when I’m coming back from a layoff, epically long junk food binges, or time away spent self-loathing…

1. I stop eating like an asshole. No more McDonald’s, late night cheese and crackers, or gallons of soda. I focus 80-90% of my diet on lean meats, eggs, fruits and veggies.

2. I make strength training my priority. 3-4x per week. Progressively more challenging. This is not optional.

3. I move as much as I can. I bike, walk, hike, and generally make it my goal to be overly active. I also sit far less.

4. I commit to something bigger than just me. I tell my friends and family. I post about it in my groups. I join challenges. I put my a** on the line. It’s too easy to crawl back into hiding when you start struggling and this is my way of not allowing it to happen.

Public accountability is huge, especially among a tribe of like-minded people. The Inner Circle is this group for me. Check out FDNIC.com if you’d like to learn more about it.

There are of course other things that play a part in my day to day but this is the basic template I use and am using currently.

No supplements (other than C4 for caffeine), no hacks, no gimmicks, no detoxes, and no excuses.

That is all. If you can’t follow these few basics, I’d say that in all probability you just don’t want to change enough.

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