Day 1 - Weights (Strength full body 3-5 reps compound) Day 2 - Cardio (Zone 2) Day 3 - Weights (Mass full body 8-10 reps dumbells) Day 4 - Rest Day 5 Weights (Strength full body 3-5 reps compound) Day 6 - Cardio (HIIT) Day 7 - Weights (Power movements - Cleans, box jumps and balance work) Day 8 - Rest Repeat. Clearly, weight heavy and lacks the right volume of Zone 2. A better balance would be - Day 5 Cardio (HIIT) Day 6 - Weights (Power movements - Cleans, box jumps and balance work) Day 7 - Cardio (Zone 2) Day 8 - Rest

WELCOME TO THE COMMUNITY You made it. You're here. That's the first step. Now it's time to introduce yourself and commit publicly to what you're doing. Why does this matter? Because saying it out loud, or in this case, writing it down for the community to see, makes it real. It moves it from "something I'm thinking about" to "something I'm actually doing." This is where your journey starts. ═══════════════════════════════════════ WHAT TO SHARE Keep it simple. Answer these questions: 1. What's your name? (First name is fine) We're all real people here. Let's start by knowing who we're talking to. 2. How old are you? Age matters in this community because we're all dealing with similar challenges—slowing metabolism, declining hormones, recovery that takes longer than it used to. Knowing where you're at helps us relate. 3. Where are you right now? Be honest. What do you weigh? What's your current fitness level? How do you feel physically and mentally? You don't need to sugar-coat it. This isn't about impressing anyone. It's about being real about where you're starting from. 4. What's your goal? What do you actually want to achieve? Be specific. Don't just say "get in shape" or "lose weight." Examples of good goals: - "Lose 15kg (33lbs) and get down to 90kg (198lbs) by my 45th birthday in 6 months." - "Build muscle and strength so I can keep up with my kids without getting winded." - "Get my energy back, sleep better, and feel like myself again." - "Drop my body fat to 15% and see my abs for the first time in 20 years." - "Be fit and healthy enough to be active with my future grandkids." 5. Why now? What made you finally decide to do something about it? Was it a health scare? A photo you saw of yourself? Your doctor's appointment? Your kids asking why you're always tired? Just hitting a breaking point? This is important. Your "why" is what will keep you going when it gets hard. 6. What's been holding you back? Be honest about what's stopped you from making progress before.