This article is the first of an 8-part series! This is the first email that I sent out to all of my most recent Transformation Challenge Participants. Click the link if you want to learn more about it or participate in the next one. You can get paid big cash to get in shape.

Since every participant is on the app, everyone has workouts designed for success in the gym. These workouts will be the driving force behind change, but I will take deep dives into common nutrition topics to help you outside of the gym.

Week 1 we’re talking about "How to Build Muscle and Lost Fat at the Same Time." I know everyone isn't looking to do a body recomposition, but I promise the video has valuable information, and you will learn something from it. I first watched this video over 3 years ago and have used the car analogy when discussing training and nutrition ever since. It is one of my favorite takeaways, and it is at 4:40 in the video if you want to skip ahead to that specifically.

While the narrator of the video (Jeff Nippard) gets into the weeds a little bit, talks fast, and promotes his book, the main talking points of the video are the 5 below, and they start at 4:20. The entire last minute of the video is a sales pitch so you can skip that part. Baiscally watch from 4:20 to 9:50. All I’m asking is for 5 minutes of your time! Anyways….

Main Talking Points

1. Recognize that training is the driving force

2. Decide on a primary goal (build muscle or lose fat)

3. Center Calories around maintenance

4. Set up macro targets (start with protein)

5. Pay attention to details (sleep, supplements, nutrition)

Like I said above, it doesn’t matter if your goal is to lose fat or build muscle, this video has valuable info in it and I wouldn’t be sending it to you if I didn’t agree. I encourage you to watch it and take one actionable item from the video that you can start practicing today.