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Chapter 4 of 6.
13 Steps to Becoming a Highly Visible Man*:
Physique Fundamentals, the
Education Platform in DreamBody School.
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*(or Non-Binary Hottie, or Stunning Woman)
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Introduction
Well, look at you, dedicated to learning more about how you can change your life!
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Rock on, Handsome. Let’s keep going, shall we?
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I genuinely could not be more excited to share Physique Fundamentals with you.
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It contains everything I would teach my most valued client over the course of several years in their quest to earn their DreamBody.
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Each Lesson contains a tutorial video with myself. I provide a written transcript of each Lesson below its video, and flesh out the video in even greater detail in its transcript. Most Lessons include links to additional content I’ve created, which offer additional insights on the material from that Lesson.
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For a verbal overview of the 13 Lesson, check out the 11 minute video immediately below.
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You can also skip straight down to the brief Lesson summaries below this video.
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At the bottom of this page are a few additional pieces of information re: Physique Fundamentals. Then, you’ll choose which slide you want to see next.
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video: what’s in Physique Fundamentals?
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Video Summary: what’s in Physique Fundamentals
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The education and habit-building stages of Physique Fundamentals are comprised of the following Lessons. (Lesson summaries are in parentheses). Each image is a screenshot from the video in that Lesson.
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I. Perspective.
(Slow and steady wins the race. Here is an overview of this journey.)
II. Workout Prep
(Introduction to fitness app.
The importance of slowing down your pace while lifting.
Why it’s critical to engage your body with the Locked Position while you lift weights – including a demonstration.
Understand the difficulties emotionally and physically that lie ahead in the gym, and here is how to overcome / handle them.)
III. Workout Scheduling + Prioritization
(How to establish, maintain, and increase your adherence to your desired workout frequency and schedule, even when life is chaotic.)
IV. Hydration
(Here is why hydration matters, how to tell if you’re dehydrated, and what to do about it.)
V. Fiber – Nutrition for Muscle Growth and Fat Loss, Part 1/4
(Why fiber is important for health, hunger management, fat loss, and even for muscle growth.
Here are the foods that are high in fiber.
And, here’s how much fiber you should be aiming to take in daily, and how to begin incorporating fiber slowly and steadily into your daily diet.)
VI. Food Habits : Shopping, Preparation, Eating, Logging, and Managing Disruptions/Travel
(The biggest lesson in this curriculum. Here is how to tell whether you should have your food prepared for you, or make it at home. If you select the latter, here are tips for shopping and food prep.
We go over the fundamentals of food logging, and I explain why it will take longer to physically consume foods that are healthier and better for your physique goals.
I address and offer solutions to one of the biggest realities people face and sometimes feel derailed by: challenges brought by a disrupted routine / travel. Covid19, anyone?)
VII. Protein: Nutrition for Muscle Growth and Fat Loss, Part 2/4
(Why protein is essential for fat loss and muscle gain.
How to use your food logging data to understand how much protein you currently take in.
How to determine your ultimate protein goal.
How to work towards your ultimate goal in stages.)
VIII. Supplementation
(An overview of creatine, caffeine, fiber, protein, and mass gaining supplements.
How, when, and why you should use them, and not use them.)
IX. Recovery : Meditation, Sleep, and Managing Setbacks
(How to take care for yourself on this mental and emotional journey.
How to increase your chances for resilience and consistency, while making sure you are physically primed to get the most results.)
X. Carbohydrates: Nutrition for Muscle Growth and Fat Loss, Part 3/4
(The role carbs will play in a muscle growth program versus a fat loss program.
Answers to whether there are such things as good carbs and bad carbs.
An outline of how to identify your ideal carbohydrate intake.)
XI. Self – Celebration
(It is a certainty that at some point on this journey, you will doubt yourself and your progress.
This lesson offers strategies for consistently bringing positivity, gratitude and a sense of accomplishment into your mental process.
It also gives you the perspective you should take with you when evaluating your progress data accumulated thus far, including photos, measurements, habits, and personal bests.)
XII. Dietary Fat: Nutrition for Muscle Growth and Fat Loss, Part 4/4
(The role dietary fat will play in muscle growth and fat loss.
The best sources of dietary fat, and the role that “junk food” fats can play in a balanced diet.
An outline of how to identify your ideal dietary fat intake.)
XIII. Self – Discipline
(Here’s why unadulterated persistence and determination are requisite ingredients for you to earn your DreamBody – and how to cultivate those mental qualities.)
What happens after the 13th Lesson?
After completing all 13 Lessons for the first time, you are encouraged to return to the beginning of Physique Fundamentals, and proceed through the 13 Lessons again.
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Upon this, and any subsequent, go-around, you would have two tasks. First, with the theory-based Lessons, your work as the student is to deepen your internalization and understanding of the material.
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Second, regarding the practical application Lessons (pertaining directly to your nutrition), you will now have the opportunity to build on the moderate changes I guided you to implement in your first go-around. Specifically, you would increase or decrease your protein, fat, carb and/or fiber intake, based on the recommendations provided specifically for your goals and background in the Lesson and, if applicable, our one-on-one coaching.
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In Conclusion re: Physique Fundamentals
The fastest that a highly disciplined student can realistically expect to absorb, implement, and sustain the habits developed from all 13 Lessons is approximately 18 months. You will begin growing mentally in the first Lesson, so even if you conclude your time with DreamBody School before finishing all 13 Lessons, you will have new tools to compliment your efforts moving forward.
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Each stage in the online course overviewed above has been designed to be studied and implemented at a pace dictated by the student. Again, there is no “falling behind” in DreamBody School. 🙂 It has been my experience that each student educates themself, forms habits, manages setbacks, and progresses at the pace that is perfect for their journey.
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Currently, the Lessons are hosted by my website, which features one password for all students. Embedded on each page are the exclusive YouTube links containing the videos. I plan on updating the password periodically to maintain the integrity of the School, and out of respect for the students who remain actively enrolled. New passwords will be clearly communicated with advance notice to active students via the private message function in the fitness app. If DreamBody School continues to grow, my goal for the future is to move Physique Fundamentals to a more sophisticated platform featuring a customized login/password information for each student.
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If you are seeking a dramatic and sustainable change in your physique, you are in the right place. And, it is worth noting up front: the process of building a completely different physique takes years and years. I have been doing this with fervor since 2006, and I’m still developing.
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Next Up: Chapter 5 of 6.
Mapping your Path to Independence:
The Three Levels in DreamBody School
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end of page
if, after reviewing all slides in this campaign, you have unanswered questions,
please email me at branden@brandenhayward.com
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