FREE BOOK
SIMPLE,
NOT EASY.
HOW TO BUILD MUSCLE, LOSE FAT AND BECOME SOMEONE YOU'RE PROUD OF.
A free book by Craig Bongelli on the principles behind every lasting transformation: how progress really works, how to train, how to eat, and how to stay consistent long enough to see it pay off.
7 PARTS3 TRAINING PROGRAMSFREE PDF
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WHO IT'S FOR
A CLEAR PLAN, WITHOUT THE NOISE.
For anyone who wants to stop guessing: people new to lifting or getting back into it, and anyone who trains hard but has stalled and is tired of conflicting advice.
It covers the foundations every Conjugate Canada program is built on. It isn't a conjugate program, and that's deliberate: conjugate works best when it's built around you, with a coach reading your feedback week to week.
Master this first. The full system will be there when you're ready.
WHAT'S INSIDE
SEVEN PARTS. NO FLUFF.
- 01 REALITY CHECKWhy most fitness advice contradicts itself, and how body transformation really works.
- 02 GOALSHow to set goals honest and specific enough to keep you going when motivation fades.
- 03 TRAININGHow progress works, why strength is the best measure of it, and three complete programs from beginner to advanced.
- 04 NUTRITIONA step-by-step way to build a diet you can stick to, without weighing every meal.
- 05 CARDIOWhat cardio is good for, and why it is a poor tool for burning off what you eat.
- 06 HARD TRUTHSWhy accountability starts with you, and why self-confidence is earned.
- 07 GOING FORWARDThe daily checklist Craig uses to build momentum, one small win at a time.
IT'S FREE
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