So y'all wanna get fit.

So some of you requested I make a post about fitness and nutrition and stuff. This is it. Some of you might be disappointed that i don't tell you exactly what to eat like some other people do, but that is because there is NO one-size-fits-all when it comes to fitness and nutrition. Even the macronutrient numbers I give you down below are just guidelines, there are many ways to take on a healthier lifestyle and build a physique you can be proud of. This entire post is just my advice based on my years of experience and study. So let's get started. (Also, sadly, I need to point out that you are almost definitely not going to look like Arnold. Sorry.)

Hit the weights.

There are lots of different types of fitness, and whichever you enjoy is completely up to you. However, if you're goal is to build an impressive physique, whether you are male or female, I would absolutely advise that you take up lifting. The more muscle you have, the more calories you will burn throughout the day. (Think of an engine, the more horsepower, the more gasoline it will go through.) Weightlifting is an integral aspect of both gaining muscle AND losing fat. Hit them weights and hit them hard. The professional in me needs to recommend hiring a trainer so that you can learn the basics and build a solid foundation without injuring yourself through some beginner's mistake. An experienced lifting buddy will do though. When I was beginning, I just researched training methods on the internet, TBH. This led to me being stuck in the beginners stage for years, though. I basically taught myself how to train through trial and error, which I would not recommend. To each their own, though.

Seriously though, this shit gets addictive.

Someone who has never trained before will find this hard to believe, but there is nothing, in my humble opinion, more addictive and satisfying than lifting weights, and watching the progress that you make. You'll understand once you see that vein in your bicep.

Dear women,

If you're a woman and you think that lifting weights will make you look masculine, take a look at this image. As a female, you do not produce enough testosterone to get a "manly" physique. So get that shit out of your head. Also, that image is of Nikki Blackketter, she has a fitness channel on youtube that would be really motivating and informative for female lifters. Her boyfriend, Christian Guzman, also has a fitness channel that is very informative and motivating.

And now for food.

So there was a post earlier that was titled "Proper diet to lose fat and gain muscle" or something or other. It was in the comments of that one that some users asked me to make this post. The poster had good intentions, but some of the info was false, and I feel it was overly complicated. I'm not going to spend much time on which foods to eat, because that part is up to you. I'm not here to tell you how to be "healthy". Most of you have common sense, you know which foods are good for you and which are not. That's not what I'm here for. I'm here to tell you how to lose fat, or gain muscle.

Those pancakes though.

Body composition is all about energy in vs, energy out. If you want to lose weight, you must be in a caloric deficit. If you want to gain muscle, you need to be in a caloric surplus. I recommend tracking your macronutrient intake. That's fat (1gram = 9 calories), carbs (1gram = 4 calories), and protein (1gram = 4 calories). Try to get 1 gram of protein per pound of bodyweight (lean bodyweight if you are obese, no need to take in 350 grams of protein if most of that weight is fat). Calories from fat should make up 25-35% of your daily calorie intake. This is optimal for testosterone levels. The rest will come from carbs. There are calculators online that will suggest daily calorie intake based on your weight and activity level. Trial and error will be required, most likely. I track my macros using myfitnesspal, an insanely easy to use app that tracks all your food intake. Give it a look. Remember, unless you are a competing bodybuilder, hitting exact macro numbers doesn't matter. Just make sure you're within a planned range for your calories and macros.

I might lose a few of you here, but stick with me. I want you to weigh yourself every single morning. Naked, and before your first meal. Lots of people will tell you to just go by the mirror, but the changes you can see will come so slowly, its hard to see. It's like watching an hour hand on a clock. You don't see it moving, you just notice how far it's moved over time. Weighing yourself every morning will tell you if your macros are on point. The number itself does not matter. What matters is which direction the number is going. If you want to lose weight, but find that your weight has gone up a pound since last week, or even 2 days ago, then you need to lower your calories. Weighing every day will keep you constantly aware of whether or not you are moving in the right direction.

For some reason I love this picture.

I tried to keep this as simple as possible, because when dealing with beginner's, the worst thing I could do is overwhelm with complicated bullshit. At the same time, I tried to give as much necessary info as i could. Hopefully nobody feels overwhelmed. If you do, feel free to ask me your questions. This stuff is REALLY simple. Not easy, but simple. Control your food, and lift weights. As a beginner, the most important thing for you to do is start. Start right now. If you forget this entire post, that's fine. Just get started. And stay consistent. That is easily the most important advice I've given in this entire post. Also don't skip leg day.