There is about 10% theory and 90% of practical info.

This is what works for ME sharing my 15 years of experience.

I am not your personal trainer, and I don't understand your situation, so use the info below as a guideline to inspire you to create your own version.


  1. Sleep: 8 hours minimum.
  2. Food: Feeling full, healthy, practical to prepare.
  3. Hydration: 1 gallon of water minimum per day.
  4. Training: 1-hour of daily working out, plus staying active (10k steps or bike ride for 30-60 minutes.)


Workout Routine



If you have any question, drop me a message at [email protected]

Peace, Marko.