ShredState

If you're seeing this.

Don't wait until January to start. Just do it now! Stop delaying it and using it as an excuse. You said you'd do it last year and you didn't...

Do it now!

You've got to want it & make training non negotiable. If you can't make it today, make sure the next day you work twice as hard.

Choose your burpees.

10, 12 or 15.

Complete this amount of reps every minute on the minute until you can't keep up.

How Long Can You Last?

If I had to rebuild my body from the ground up, this is the exact approach I’d use...

It’s simple and it works consistently.

Eat real, minimally processed food with 1.5 to 2 grams of protein per kilogram of bodyweight, low refined carbs, plenty of water, and a focus on nutrient dense calories instead of obsessively tracking every number. Oh and stop eating so much crap.

Sleep seven to nine hours with consistent bed and wake times, because recovery drives muscle growth, hormone balance, and training performance.

Use a mixed training model, resistance work, conditioning, sprints, and both heavy and lighter sessions at least four to five times per week, plus daily movement outdoors to keep steps high and metabolism active... Don't frogrt, train hard. Showing up isn't good enough. You must train.

Base your workouts on full body sessions with a blend of high rep and low rep compound lifts to build strength, muscle, and overall athletic capacity.

Supplement with what’s proven to help.
Creatine monohydrate, a quality protein powder, vitamin D3 with K2, highquality fish oils, and a solid multivitamin.

If I had to start over again those are the fundamentals id go with.

There are plenty more in depth things to do but nail those above and trust me you will see results.

Why Every Man Should Be Running, Especially Outdoors

If you’re looking for a simple, powerful way to level up your fitness, start running outside. Not just on flat roads, hit the hills, trails, and unpredictable terrain.

Here’s why:

Builds Real World Strength. Running uphill activates your glutes, hamstrings, calves, and core far more than flat ground. Plus it's way more challenging.

It Toughens Your Mind. Changing inclines and trail conditions force you to stay engaged, adapt quickly, and push through discomfort. It builds mental resilience the kind that translates to real life.

Better Cardio, Better Conditioning
Outdoor running makes your heart and lungs work harder. Wind resistance, uneven surfaces, and natural obstacles give you a cardio stimulus you won’t get on a treadmill.

Boosts Mood and Hormonal Health
Sunlight, fresh air, and nature exposure lower stress and improve mood. Lower stress supports better hormone balance, clearer thinking, and more drive.

Makes You More Athletic. Side steps, quick adjustments, balance demands, and varied footwork all improve agility. Hills and trails train your body to move like an athlete, not just a machine in the gym.

So, if you want to build a stronger body and a sharper mind, get outside and run.
Find a hill. Find a trail. Push yourself.