Fit For Life. A free fitness guide PDF for busy professionals. Short parts, read what you need.
Train, eat and sleep so you stay fit, and keep your evenings and weekends.
What’s inside the free guide.
Normal kitchen. Normal budget. Your gym.
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01
What to aim for
The honest middle, and which phase to run: cut, bulk or maintain.
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02
Eating, for years not weeks
Your calorie number, protein from a normal kitchen, five-minute tracking.
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03
Training that fits your week
Two working sets to failure. 45 to 60 minutes a session, walk included.
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04
Rest and recovery
How much sleep you need, when to go lighter, when to pause a cut.
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05
Staying there
Where to sit all year, and how to hold it through deadlines and weddings.
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06
Ten mistakes
The ones that send people back to the start.
From overweight, to too thin, to 71 kg.
Learning to train, eat and sleep got me there. This guide is how.
Questions about the free guide.
Is this really free?
Yes. You download it on the next page, and a copy is emailed to you. That is the only email the guide sends.
Will this work where I live?
Yes. The calorie maths, training and recovery work anywhere. The food lists use everyday home cooking like roti, rice, daal and eggs, and the numbers work with any food.
Do I need a gym?
Yes, for the training as written. If your gym lacks a machine, the guide gives a like-for-like swap.
Is this only for men?
No. Training, food and sleep work the same way. Your numbers come from your own bodyweight.
What about supplements?
The guide is built on food. Whey and creatine are tools some people use; the guide shows where they fit. They are not the plan.
How long does it take to read?
Not long. It comes in short parts, so start with the one you need, like your calorie number, and come back for the rest.
Get healthy. Then keep it.
Free. Read it once, keep it for years.
Want it built around you? See how coaching works.