Crack the Code: Get Fitter Than 95% of People (in 4 months or less)
It’s simple. If you want to be in better shape than 95% of people, you must commit to doing what 95% refuse to do. That’s the difference. Most people want the results but aren’t willing to embrace the process. They chase hacks, shortcuts, and temporary fixes instead of locking in and doing the real work.
And here’s the kicker: the things you need to do? They’re simple. But don’t mistake simple for easy. Simple is showing up every day, even when you don’t feel like it. Simple is prioritizing consistency over perfection. Simple is doing the hard, unglamorous work no one else sees.
But don’t think of these as tasks you check off a list. Think of them as behaviors—habits that redefine who you are and how you live. Behaviors shape identity, and identity drives everything else.
Here’s the truth: outcomes are temporary. You lose 10 pounds, run faster, lift heavier—great. But if your behavior doesn’t change, those outcomes won’t stick. Changed behavior? That’s permanent. It’s what separates the elite from the average.
So, what are you willing to do today that others aren’t? Decide, commit, and then prove it with your actions. Because transformation doesn’t happen by accident—it’s built.
Get 80-90% of your calories from single-ingredient, nutrient-dense foods.
Avoid processed foods as much as possible—they're addictive, nutritionally empty, and leave you unsatisfied. Stick to what's real.
Eat similar meals every day. Eating the same meals every day isn't a limitation—it's a strategy. Consistency simplifies the process and sharpens focus.
Lift weights 2-4 times a week, and embrace progressive overload. Do more—more reps, more weight, or more frequency. It's the steady effort, the incremental progress, that builds muscle and drives results. Don't complicate it. Just get better each time.
Eat 0.8 to 1.25 grams of protein per pound of body weight. It's essential for building and maintaining muscle, and it keeps you satisfied. Make protein a priority—include it in every meal. Simple. Effective. Necessary.
Stop chasing weight loss. Focus on building habits. One is outcome-driven; the other is lifestyle-driven.
Your goal isn't just to change your body—it's to become the type of person who stays in shape. To transform your body, your identity must transform with it.
Eat on a schedule. It's not just about timing—it's about training your hunger and syncing with your circadian rhythms. Consistency creates control.
Replace snacking with water. Drink it before meals. Most of the time, you're not hungry—you're bored or dehydrated. Water will fill you up, hydrate you, and boost your energy.
Surround yourself with people who push you to be better, fitter, and stronger. You become the average of the 5 people you spend the most time with. Choose your circle wisely.
If you can, find a partner who prioritizes health. If not, be the example. Lead by your actions, and let your health set the standard for those around you.
Slow down and eat mindfully. Chew your food 20-40 times. It aids digestion, helps you feel fuller, and gives your brain time to catch up.
Eat to 80% fullness—check in as you go. Don't stuff yourself. Leave a bit of room and avoid getting stuffed with every meal.
Make it a habit to hit 8-10k steps a day. It's not just movement; it's health, calorie burn, faster recovery, reduced stress, and sharper focus. Every step counts.
Get your steps in—walk in the morning, after meals, and use walking meetings or phone calls. Movement is key.
Learn to manage your emotions without food, drugs, or alcohol. Numbing only amplifies the problem. It'll come back stronger.
Understand why you turn to food when stressed or emotional. Then heal it. Face it. Deal with it in healthier ways. The answers lie within you.
Fix your sleeping habits. Sleep is your body's best recovery tool—it increases energy and controls appetite. It's the ultimate supplement for a fit body.
Use the 321 Method: No food 3 hours before bed, no liquids 2 hours before, and no screens 1 hour before.
Be patient. Stop rushing the process. Think long-term and give yourself time to get in shape.
Remove anyone who tells you you're too old to get fit. You don't need that negativity.
You don't need a six-pack. Just get your body to a point where preventable diseases stay out of your life.
At first, getting in shape is for vanity—and that's fine. But eventually, it's because you love how you feel from exercise and healthy eating.
Stop comparing your body and overall progress to others. We all have different starting points and different stories.
Be grateful for what your body can do. It's working to keep you alive.