Get proper sleep (7-9 hours a night is a must) Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app) Drink at least eight 8 oz glasses of water daily Make sure to use active and full rest days to allow muscles to recover * make sure that you’re getting stronger every week. Add weights slowly.

You need a gym membership that has standard workout equipment A positive attitude and dedication to the program

Weight training 3 times per week You can train every other day. Or two days on, one day off. Two days on, two days off. Just make sure that you’re not training all days consecutive as you need to rest your body.

This will be different for everyone as not everyone has the same goals. Cardio can be used an an extra tool to further you into a deficit if that is your goal. I highly suggest you increase your daily steps, because you can track it. If you’d like to add more cardio, start off by doing 20-30 minutes post workout cardio of your choice 2-3 times/week then increase time/days/intensity over time. You want to avoid doing too much too soon to avoid a plateau