Thank you for taking the time to go through this free guide. The purpose of this guide is to get you closer toward your goal of getting in better shape or the best shape of your life in an easy and effective way. The reason this is a webpage and not a PDF is because we’re constantly working on improving this material in an effort to someday create one of the best free resources for reaching your fitness goals. Please come back to this page regularly to see new and improved content as well as to get a better understanding of how to reach your fitness goals.
Hi I’m Jeff Bode creator of the Go The Fitness brand. I created this brand in an effort to provide real and true information about reaching your fitness goals. To really help people like you and others all around the world become the best version of themselves through fitness and carry over into other areas of your life. I truly feel the information I’m sharing with you today is life changing once you implement it.
One of our focuses is keeping things simple and easy. We don’t want you to have to grind to gain the body you want. We don’t want you to spend countless hours cooking and prepping meals unless you want to do that. We want to give you an easier path from point A to point B. We designed a diet that will work long term and is way easier to stick with than a lot of the BS out there.
The Problem and Why We’re Different
As we both know nearly 98% of people have some fat to lose and less than 1% have the body they truly want. Don’t let Instagram fool you into believing something else most of the people who have the body you want make huge commitments, are only in that good of shape for a portion of the time or are on performance enhancing drugs.
The problem isn’t lack of information. The problem is too much information. A large portion of this information doesn’t really help you. It may give you part of the solution or an ‘Okay’ way to do something. For example Keto diet… does it work? Yes, it works I’ve used it myself BUT it doesn’t work if you’re not in a calorie deficit, it doesn’t work if you consume carbs too often that you break out of ketosis, it doesn’t work if you have a hard time keeping your net carbs super low.
Where You Are and Where You Want To Be
The first step is to know where you are. You can do this several different ways. If you want to do the bare minimum. Look at yourself in the mirror for a few minutes and step on the scale to get your weight.
It’s a good idea to find out your body fat percentage. I prefer using measuring tape as it usually gives a decent estimation and it’s easy and doesn’t cost much. Then use a body fat calculator, choose US Navy and enter in your details Body Fat Calculator. This can get more advanced but we’re keeping things simple for now because making things too complicated creates another road block. If you can’t do this part right now then skip it and come back to it later. The most important part is to take action and start working toward your dream body.
Now you know where you are so you can figure out where you want to be. Based on your current body fat percentage you can compare that to the percentage you want to be and use that information to determine how long it might take you!
Diet Is #1 For Fat Loss
The single biggest impact on fat loss is diet. Let me say that again, diet is the most important factor in loosing body fat. Here’s the thing the bases of any diet is to lower calories… intermittent fasting you are lowering calories by skipping a meal, Keto you are lowering calories by removing carbs, low fat diet you are lowering calories by removing fat. The thing is you might do all of these diets wrong because you can over consume calories in your other meals on intermittent fasting, you can over consume proteins and fats on keto and you can over consume carbs and protein on a low fat diet.
So rule number 1 is to lower your calories!
There are a ton of different ways to try and figure out how many calories you should consume. You can use this free tool we made for you or use one of the countless calorie tracking apps. We’re going to keep things simple because we want results in the easiest way possible. We don’t want you getting stuck trying to figure out your TDEE and putting off your diet because of it.
Free Calorie and Macro Calculator
You should have 1 tool. You should have an app to track calories such as My Fitness Pal, Cronometer or Nutritionix. Do you need to track foods every day? No, if you eat the same foods as what you tracked previously then you already know what your calories are going to be. If you’re not sure then it’s best practice to track your calories.
Here’s the simple calories per day formula:
Body Weight (Pounds) X 10 = Calories to Consume Per Day (Decent For Fat Loss)
The second number can change so if you want really rapid weight loss multiply by 7 instead of 10. If 10 is too hard for you use 12.
We’re not done yet. We need to ensure we’re getting enough protein to at the very least maintain muscle. Why? Because your muscle mass is proportional to how many calories you burn per day. If you have more muscle mass, your body needs to use more calories to feed those muscles. This is exactly why weight training is so important when trying to lose fat. That and the fact that an increase in muscle will cause your body to hold the fat better (you will look better).
Body Weight (Pounds) x 0.8 = Grams of protein per day
This is the minimum amount of protein you should consume a day. It’s better to aim toward 1 gram per pound of body weight.
How much is 100 grams of protein? Approximately 1 pound of meat.
Now you need to convert that to calories. 1 gram of protein is 4 calories so 1 pound of meat is 400 calories. Not always, do a quick check and if it has fat in it which most do then multiple by 5. Now we have 1 pound of meat is about 500 calories. 2 pounds would be 1,000 calories.
If you follow this then fats needed tend to work themselves out, if you need to know how much fat you should consume then here it is:
Body Weight (Pounds) x 0.15 = Grams of fat per day
This is the minimum, and yes your body needs fats. It’s better to multiply by 0.2 but I know you want to know the absolute minimum so that you know how many calories you can drop down to before causing health problems.
What about carbs?
You don’t need a minimum amount of carbs. Carbs are used for energy and your body will adapt and use fats or proteins for energy if you are not consuming carbs. Just so you are aware consuming extremely low carbs may cause low energy levels and potential sickness (Keto flu).
Now I’ve given you simple guidelines to follow and you know what’s awesome about this diet?
You can eat whatever junk food you want as long as you stick to the calorie total and protein and fat minimums you will lose fat! So don’t throw out that ice cream just yet, you may want to add it into your diet.
I love this approach because no food is off limits! You just have to limit total calories based on your goals.
What if I go over on calories?
Simple, try to go under your typical on another day(s) and for the week your calories will balance out to what you want them to be.
Got a big dinner or going out to eat?
No problem just adjust your daily or weekly calories for that meal. Done!
Now isn’t that way easier to follow and maintain long term?
You’re already winning!
But I’m Always Hungry
If you feel like you’re always hungry this is what I want you to do. Think about it and analyze when you actually feel hungry or start eating/snacking. What really causes this? Is it boredom? If it’s boredom then you need to change your habits and replace the snacking habit with something else. A few things you can do are chew gum, play on your phone or even limit the time you spend watching tv. If you need more help overcoming this you should consider working with me so we can work together to resolve this problem. Listen to the audio below.
The Best Ways To Control Hunger and Avoid Overeating
Low Calorie Foods
The second option is to eat lower calorie foods. These are whole foods, just remember that and you can’t really go wrong.
We still need our daily protein requirements so work that into your diet first. To do this you should eat lean meats ideally during every meal. I’m a busy guy and I like to keep things simple and fast. That’s why I recommend precooked lean meats some examples of this are deli ham, turkey, chicken. I say deli because it taste better than the prepackaged lunch meats which also have other ingredients we don’t really want.
I also like precooked meats I can throw in the microwave if I’m short on time. I prefer a breaded chicken as it can be eaten alone without sauce and still taste pretty darn good. Air fried chicken provides the lowest calories and fat. Lower calorie options are none breaded chickens and other meats which can be purchased precooked also.
If you want to save money then it would be better to buy raw meat and cook it yourself. This is where meal prepping can be a good idea. Cook a lot on one day then just warm it up the following days you choose to eat it.
If you still can’t consume enough protein consider working in a protein shake or 2 it’s very easy to add into your diet. I highly recommend an isolate whey protein (for most people) preferably one with low carbs.
So we covered meats it’s also a good idea to eat some fruits and vegetables. The good news is there are lots of quick and cheap options here also so prep time is going to be very short.
If you’ve eaten mostly whole foods through the day you probably have some calories left for your favorite snacks!
Full transparency you may not lose the fat as fast as you want. You have 2 options… diet harder (cut more calories) extreme diets are not recommended and are not healthy long term. Option 2 is to increase the calories you burn. That means getting in more steps and more time in the gym.
The main point is track your calories and track your macros (protein, fat and carbs). There really is a lot of flexibility hear and can be adjusted based on how you want to live.
If your diet doesn’t allow you to ‘live’ it will not work long term.
We want long term results, we want you to keep the fat off, we want you to enjoy the process not agonize over the foods you can’t eat and how you can’t go out to eat. With our system you still can eat what you want, you still can go out for dinner.
Resource PDFs
View 50 Healthy On The Go Foods
Do you see how much easier this is than all the BS you’ve been told? How much more likely are you to succeed?
Now I want you to do me and yourself a favor and go implement this into your life. Do not wait! Waiting is the worst thing you can do! I’ll do it later is a trap, do it now!
I would absolutely love to see your before and after photos so please make sure you take a photo today. So that you can see how you have changed.
If you have found this information to be valuable first start implementing it. Next be sure to stack on weight training I have an awesome weight training program that I have provided with this course. It will magnify your fat loss results and you will soon feel so much better.
If you’re looking to gain muscle and need a bulking diet I can help you with that too just get in contact with me.
| Want a personalized diet and training program plus accountability every step of the way? We can help you lose that stubborn body fat and build the body you’ve been dreaming about book a quick call here or further down the page. |
Highly Effective Time Efficient Workout Program Based On 20 Years of Fitness Experience
The following workout is designed for people who do not have a lot of weight lifting experience. Please understand that the best work out for you is probably different than the work out below. The reason for this is everyone has specific needs and preferences which can’t possibly be predicted without one to one interaction. If you’d like a personalized work out plus more please contact us for our one on one online coaching services.
Why We Choose This Workout?
We choose this workout because it offers great flexibility. This is important as we all have a different amount of time we can dedicate to lifting weights. With this model you are able to work every muscle group. While the workout is presented as full body during one workout you can split the workout into 2 separate days. So instead of a 1 hour workout you would be doing 2 30 minute workouts or however you want to split it.
This work out offers the ability to increase or decrease volume easily. We recommend most people perform around 10 sets per week during the first few years of lifting weights but you can increase or decrease the volume by simply workout out more or less days.
Following this model you will reduce the amount of soreness compared to other workout programs which do several sets in a muscle group during one workout. We don’t want you to get really sore because of the simple fact that you will be less likely to stick with the workout. FYI soreness is not an indicator of muscle growth.
With this program there is less to remember because you’re not doing 3 or 4 different workouts.
Also this workout was designed to save you time compared to the multiple exercises for the same muscle group workouts. With full body workouts you are only doing 3 or 4 sets per muscle group this means you are not overly tiring your muscles allowing you to take shorter rest and increase the quality of your sets because they are not diminished by fatigue.
Additionally you can do combo sets meaning work 2 or 3 muscles back to back such as a circuit work out. This saves you time! Not to mention you don’t have to wait for equipment as much because you can do these workouts in various order.
| Work Out 1 | ||||
| Exercise | Repetitions | Sets | Rest Time | Notes |
| Do These First (Any Order) | ||||
| Lat Pull Down | 6 to 20 | 3 to 4 | 2:00 | Pull Down Cable or Machine |
| Chest Press | 6 to 20 | 3 to 4 | 2:00 | Barbell, Dumbbell, Machine |
| Leg Extension | 10 to 15 | 3 to 4 | 1:30 | Machine, Go Slow |
| Leg Curl | 10 to 15 | 3 to 4 | 1:30 | Machine, Go Slow |
| Shoulder Press | 10 to 20 | 3 to 4 | 1:30 | Dumbbells or Machine |
| Do These Second (Any Order) | ||||
| Bicep Curls | 10 to 15 | 3 to 4 | 1:00 | Use Cables or Dumbbells |
| Tricep Extensions | 10 to 15 | 3 to 4 | 1:00 | Use Cables or Dumbbells |
| The Following Can Be Performed Once A Week Or More | ||||
| Abdominal Leg Raises | 8 to 15 | 3 to 4 | 1:30 | Knees bent easy, legs straight harder, hanging harder |
| Calf Raises | 10 to 20 | 3 to 4 | 1:30 | Slow and controlled motion |
| Work Out 2 | ||||
| Exercise | Repetitions | Sets | Rest Time | Notes |
| Do These First (Any Order) | ||||
| Rows | 6 to 20 | 3 to 4 | 2:00 | Barbell, Dumbbell, Machine |
| Chest Press | 6 to 20 | 3 to 4 | 2:00 | Barbell, Dumbbell, Machine |
| Squats | 10 | 3 to 4 | 2:00 | Barbell, Dumbbell, Machine |
| Lunges | 10 to 20 | 3 to 4 | 1:30 | Dumbbell |
| Shoulder Raises | 10 to 20 | 3 to 4 | 1:30 | Dumbbell |
| Do These Second (Any Order) | ||||
| Bicep Hammer Curls | 10 to 15 | 3 to 4 | 1:00 | Use Cables or Dumbbells |
| Tricep Extensions | 10 to 15 | 3 to 4 | 1:00 | Use Cables or Dumbbells |
| The Following Can Be Performed Once A Week Or More | ||||
| Oblique Twist | 8 to 15 | 3 to 4 | 1:30 | Machine, Body Weight |
| Face Pulls | 10 to 20 | 3 to 4 | 1:30 | Cable |
Please note you can swap out exercises with those which you like better or you feel a better connection with. If you are unsure about how to perform the exercises correctly you may search for it on YouTube or ask someone at the gym. You should be performing both lower reps and higher reps for each exercise.
Here’s some workout exercise demonstration videos I created for you
I told you I was going to give you some awesome information, I hope I delivered on that promise. If you feel like you need more help or simply want quicker results then schedule a free call with me so we can determine if online personal training is right for you. I will not hard sell you on this, in fact I may not want to work with you if it’s not right for you. Of course I like to provide value so I will be happy to guide you in the right direction regardless of your decision during the free consultation. It takes 1 minute to schedule a call with me and it might provide immense value to you book a call here or schedule your call below.
Thank You!
