You reach the end of a 10 step course. In this last video, I'm going to tell you how you can move forward, how you can apply the eat more principles of eating more nutrient dense foods and minimizing nutrient poor foods and how you exercise effectively and efficiently so that you can start to burn the fat, lose weight and keep it off. Remember what your ultimate aim is. Your aim is to eat more and move smart. Most of your effort is going to be focused on your diet, maximizing good nutrient dense foods and minimizing less nutrient dense and harmful foods. I eat carbohydrates and bad fats.

With regards to exercise, your aim is to work towards doing two to three high intensity bodyweight exercise workouts per week. It works if you get results. Don't expect perfect results in days or weeks. You need to keep working. You need to achieve consistency and you need to keep learning and adapting and everyone progresses differently. Diet is key as we mentioned You need to feed your body and don't starve it.

The emo approach is about a way of eating. It's about prioritizing foods that nourish you, such as nutrient dense animal protein, non starchy vegetables and good fats, and many ways ones nourish you less or may even harm you, such as most carbs, sugars and bad fats. It's not about perfection. It's about what you eat most of the time that will determine your results. You have to take control of your diet. Most of what you eat needs to be prepared by yourself.

Or if you're lucky, someone prepare it for you. You need to develop a food preparation habit and work around your lifestyle. Whether you work away from home regularly or you work in an office job. Whether you eat out regularly because you have a busy social life or as part of your business life or you have dependence that you need to cook for, for example, children or your partner, you need to make it fit into your lifestyle and make slow sustainable changes. So you can maximize a nutrient dense foods and you need to make exercise work for you. fit in workouts around your work and life, find your space, whether it's at home, whether it's at the gym, whether outdoors, home is ideal because you can maintain consistency.

But if it's very difficult for you, then do it in the gym, or even outdoors if the weather permits, so that you can do two to three intense workouts per week on a regular basis on that space, an aim for consistency and form, not for perfection, do your best with form and safely on a regular basis, improve and keep doing it. Everybody falls at some point, you fail, we don't get up. We all have challenges to our ability to control our diet and our exercise. And working on making most of what you do benefit you is how you will move forward. reassess any blips that you have for example, a week or a few days we eating more carbohydrates, or more sugars or more sweet treats, and just keep moving and keep reflecting always plan for next meal or the next few meals and the next workout you go to do.

The key to success is also to keep learning and trying. You need to learn at recess as a cycle. So you need to learn how to shop, how to cook, how to work out why you're going to do it. You need to act to prepare the meals as best as you can, and complete an imperfect workout in quotation marks, ie, one that may be 30 minutes long, with a large number of pauses. But still, at least you've completed it. The next one, you will learn from it.

And then you reassess. How can you prepare food better? How can you work out more consistently, and again, you learn and act again. So now you've reached the end of this course and you need to take control of your diet control of the exercise. I want to tell you how I can keep helping you. This course is a short mini course to give you an overview of what you need to do to take control of your health.

I have other courses on my website fit body doc.com they're more detailed. There are bonus handouts for workout programs and they will guide you on how to take a more detailed approach to controlling your diet and taking control of your exercise. Check out my website fit body doc calm. Or you can also follow me on social media or on YouTube where I can give you free advice, again, on different tips and taking control of your diet and the best ways to manage your exercise so you can get lean, get fit, stay in shape and improve your health. Well don't I'm finishing this course. Good luck.