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Full Self-Improvement Guide

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0% found this document useful (0 votes)

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Full Self-Improvement Guide

Uploaded by

raiddholder

We take content rights seriously. If you suspect this is your content, claim it here.

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Download as PDF, TXT or read online on Scribd

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Self-Improvement

Guide
In this “Guide” you’ll find the basic fundamentals of your
“Selfimprovement Journey”.

I’ve distilled what I believe are the most important things you
need to focus on to become the best version of yourself..

Your Diet
Working Out
Optimizing Your Testosterone

Please NOTE that in this Self-Improvement Guide you will

only work through the three most important points.
This guide does not include every aspect of Self-Improvement.

If you want to see a Step-by-Step Self-Improvement

Tier List
For FREE Click on this link:

Step by Step Self-Improvement Tier List

YOUR DIET
If you want to LOSE WEIGHT, you need a
CALORIE DEFICIT!!!

If you want to GAIN WEIGHT, you need to be in A SURPLUS!!!

“It is that easy”

+/- 200-500 Calories

What should I eat now??

PROTEIN CARBS HEALTHY FATS

Fish Sweet Potato Avocados
Chicken Vegetables Nuts & Seeds
Red Meat Fruits Olive Oil
Eggs Chia Seeds Ghee/ Real Butter
Greek Yoghourt Oats Coconut Oil

I’m adding a “Few Rules” you need to follow if you want to

Improve Your Diet as much as possible:

1. Stay Hydrated!
2. Time Your Meals Correctly (2hrs before sleep is good)!
3. Cheat Days Are A SCAM!
4. Cut Out Processed Food/Sugar!
WORKING OUT
“You Can’t Just Lift Weights, You Need A Cardio”

EXAMPLES:

1. Combat Sport (Boxing, Jjk, Kickboxing, MMA, Muay Thai)

2. Running (improves your breath and healthy)
3. Swimming (in nature or in a swimbad)

Here is My Trainings Plan that gained me

15kg Of Effective Muscles in One Year

Monday Tuesday Wednesday Thursday Friday Saturday

3,5km Run 3,5km Run 2km Run Swimming No Cardio MMA

Training

Muay Thai Brazilian Gym Brazilian Muay Thai No Cardio

Jiu-Jitsu (Back/Chest) Jiu-Jitsu

10k Steps 10k Steps 10k Steps 10k Steps 10k Steps 10k Steps

You see 10k Steps Daily is a Must Need.

You Can’t Just sit on your Ass being Lazy as a Man.

Look back to Your Ancestors:

Were they lazy? Did they eat junk-food before hunting for their
meals??
The Answer Is No!!!

It’s a Formula if you want to improve your DIET and your

WORKOUT as the SAME TIME:
“You need to hunt / Before you can eat”
That means in the morning you are going to fast the first 4hrs,
do the hardest things first, such as:
Running/Gym/Combat Sport
And then you are going to “Eat As A Reward”.

OPTIMIZING YOUR
TESTOSTERONE
HERE ARE A FEW BENFEFITS OF HAVING HIGHER
TESTOSTERONE:

1. Increases Strenght
2. Leaner Body Composition
3. Positive Impact on Your Engergy Levels
4. Increases Motivation in Your Daily Life
5. Increases Confidence
6. Improves Bone Density

So “How Do I Optimize My Testosterone Levels?”

It’s Hard In This Modern World, because you get distracted

more than a hundred times a day.
Whether You Want To Or Not!!!
If you do these few steps, I GURANTEE you you’ll end up with
HIGHER TESTOSTERONE LEVELS:

- Connect with nature

(go on a daily 10-15 minute walk in the nature)

- Optimize your sleep

(avoid eating and exposure to blue light 2hrs before
bedtime)

- Manage your stress levels

(if you’re stressed, take 5 really deep breaths)

- High intensity training

(I recommend engaging in a combat sport, but you can
also perform high-intensity training in the gym or any
suitable location)

Vitamins sufficiency
(especially if you live in a region with limited sunlight exposure)
A FINAL MESSAGE FOR YOU
“If you found this Self-Improvement Guide useful let me know,
because then you can benefit EVEN MORE in our FREE
DISCORD COMMUNITY!!!”