How to Weight Train

• Learn and always observe proper form for all exercises.
• Focus on compound exercises including squats, lunges, deadlifts, bench press, pullups and pulldowns, shoulder press, bent row, upright row.
• Spend between 2 and 5 hours per week weight training.
• For any exercise, pick a weight that you can only lift 6-12 times before needing a break.
• Push yourself hard in the gym, but always maintain good form.

How to Lose Fat

• Have 5 or more small meals throughout the day.
• Drink lots of plain water throughout the day.
• Eat: lean meats, fish, chicken, cottage cheese, whey protein, LOTS of vegetables (except corn and potatoes), little whole grains, little fruits, eggs, nuts, olive oil.
• Do NOT eat: processed and prepackaged foods, juices, sodas, smoothies, other dairy, sweets, fried foods, junk foods, and alcohol.
• Eat enough to lose 1-2 pounds per week. The slower weight loss, the better. If not losing, reduce portion sizes.

How to Build Muscle

• Have 5 or more small or medium meals throughout the day.
• Drink lots of plain water throughout the day.
• Eat: lean meats, fish, chicken, cottage cheese, plain yogurt, whey protein, vegetables, whole grains, fruits, eggs, nuts, olive oil.
• Do NOT eat: processed and prepackaged foods, juices, sodas, smoothies, sweets, fried foods, junk foods, and alcohol.
• Eat enough to gain 1-2 pounds per month. The slower weight gain, the better. If not gaining, increase portion sizes.
• Remember to weight train at the same time!

How to Do Cardio

• Pick the form of cardio you enjoy most.
• If weight training at the same time, limit cardio to under 2 hours per week.
• If not weight training at the same time, limit cardio to under 7 hours per week.