I don’t use performance-enhancing drugs, and this guide is written for people who don’t use them either, since the training and diet can be drastically different.

I wanted to keep this guide as simple as possible because it’s easy to feel overwhelmed—especially when you’re just starting out. It can be hard to know where to begin, but the key is taking small steps and staying consistent. Learn your limits, adjust as you go, and build a routine that actually fits your lifestyle.

Be realistic with your expectations and understand this is a long-term commitment. A lot of what you see online—especially from fitness influencers—isn’t always realistic or achievable for most people. Remember, they’re often the product, and it’s their livelihood and how they make a living.

Everything in this guide is based on what I personally do, along with practical suggestions for beginners. I’m sharing what worked for me early on—and what I learned to avoid—because those are the same mistakes that made me quit in the past.

This guide is a work in progress, and I’ll be updating it with new content over time.