What's inside the book?

Chapter 1 — The Real Rewards

 

Chapter 2 — The First Steps

• Calories and How They’re Used 

• Why Small Changes Matter

• The Truth About ‘Quick Fixes’

 

Chapter 3 — Setting Goals 

• Purpose & Direction 

• Realistic Expectations

• Long-Term Thinking  

 

Chapter 4 — Nutrition

• Calories, Kilocalories & Macros Explained  

• Protein 

• Carbohydrates (Carbs)  

• Fats  

• Fat Loss & Calories  

• Mindset & Approach  

• Building a Sustainable Food System  

• Calorie Awareness & Portion Control 

• Food Quality & Smarter Choices  

• Hunger & Appetite Management 

• Protein & Supplements 

• Behaviour & Emotional Eating  

• Real-Life Situations & Lifestyle Balance  

 

Chapter 5 — Exercise 

• Getting Started & Choosing Your Environment  

• Making Exercise Fit Your Life  

• Building Consistency & Momentum  

• Effective Training  

• Long-Term Progression  

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Chapter 6 — Resistance Training  

• Getting Started  

• Training Effectively  

• Progress, Recovery and Common Mistakes  

 

Chapter 7 — Cardio  

• Understanding Cardio  

• Choosing the Right Type of Cardio  

• Progression, Variety & Balance  

 

Chapter 8 — Building Muscle in a Calorie Deficit  

• Building the Foundations  

• Training for Muscle Growth  

• Recovery, Cardio & Daily Movement  

 

Chapter 9 — Creating Your Plan 

• Building the Foundations  

• Making the Plan Fit Your Life  

• Reviewing, Adjusting & Staying Flexible  

 

Chapter 10 — Putting Your Plan into Action  

• Mindset  

• Decision Making  

• Consistency 

• Habits  

 

Chapter 11 — Tracking Performance & Progress 

• Tracking Honestly 

• Understanding Progress Data 

• Adjusting When Progress Slows  

 

Chapter 12 — Staying In the Game  

• Mindset & Self Belief 

• Handling Setbacks  

• Staying Consistent Long-Term  

• Adapting Without Quitting  

• Final Thoughts  

 

Appendix 1 — Common Scenarios to Build Your Strategy Stack

Appendix 2 — Pick ‘n’ Mix Guide to Building Your Strategy Stack