Getting in Shape is Simple.
Eliminate the fluff for good – Learn the exact step-by-step process needed to lose weight,
while also gaining muscle, strength, and mobility. Again, it’s a simple, direct process.
Lose Weight, Here.
Follow a science-based weight loss solution – tracking macros.
Get Fit, Here.
Learn & master just 18 stretches, and 18 exercises to get fit. That’s it.
Hi, I'm Sam.
I’m not an influencer – Nonetheless, I still wanted to share my 20+ years of fitness experience and knowledge because I know that it can help a lot of people.
Getting fit and losing weight is actually very simple; and all the information can be found online for free. I ‘m simply providing a convenient resource you can rely on.
If you’ve grown tired of all the fluff, and just want a GUARANTEED, direct road-map that will finally help you achieve results…. This website is it.
This Website is ALL You Need to Get in Shape
Fitness has been unnecessarily overcomplicated through the pollution of “new science” and “new crazy workouts” you see everyday on social media.
The average person (even “experienced” lifter) doesn’t need more information—they need less, done better.
That’s what this is.
Learn to perform just 18, hand-picked exercises and 18 stretches with OPTIMUM form and technique.
If you focus on mastering these 18 exercises & 18 stretches, training with focus and intensity, your body will change.
It doesn’t take hours in the gym or some perfect weekly split. All it takes is desire, consistency, effort, and the use of optimum form, always.
18 exercises. 3, 30-minute workouts/week. Last set to failure.
That’s the system. And it works better than what most people are doing.
I made this for people who are done with the hype, ready to leave their ego at the door, and finally ready to do it right.
P.S. Here’s the “Secret” to fitness…
It’s important to emphasize the importance of learning, establishing, and using perfect form for every repetition, of every set, of every exercise, of every single workout – for life.
Not only does this aid immensely in the prevention of injury during exercise, but the use of perfect form also forces the maximum engagement of the actual working muscle group, through the elimination of the use of momentum.
In other words – The specific muscles you’re trying to exercise receive the majority of the engagement; not your secondary muscles that are activated solely due to your ego.
You can do whatever wacky workout program you see on social media. You can try 100 repetitions for every exercise. You can also look like an egomaniac swinging around weights that are far too heavy for you.
None of that matters if you’re using sub-par form.
It’s like someone that continues to practice their terrible golf swing at the range everyday, assuming they just need to keep practicing the same, terrible golf swing to get better on the course.
No.
Just like anything else worth achieving (life-long physical fitness is worth it, I’d say) – It’s imperative to invest the time and effort to learn the intricacies of whatever skill you want to learn.
Expecting to perfect exercise form naturally overtime explains why so many people at the gym look exactly the same 10 years later. Zero progress.
If you want to achieve actual results, it’s crucial to learn, establish, and then ONLY exercise using perfect form.
That’s it. That’s the secret.
Frequently Asked Questions
1. Why are you giving away your entire fitness and weight loss system for free?
Because most people don’t need another subscription or gimmick—they need a clear path that actually works. I’ve built this site as a side project to share what helped me and countless others, without gatekeeping.
2. Are 18 exercises and 18 stretches truly enough to transform my body?
Absolutely. These are the only movements you need to master to build strength, flexibility, and real results. Everything else is noise.
3. I see hundreds of exercises online—how did you narrow it down to just 18?
I cut through the fluff. These 18 exercises were selected for maximum efficiency, full-body coverage, and long-term progress—without the overwhelm.
4. Can this really work for someone who’s never worked out before—or someone older?
Yes. This system was built with all levels in mind. You can start at your pace, with simple instructions, and progress safely over time.
5. Is this program for men only, or can women follow it too?
This program works for everyone. Muscle, fat loss, flexibility—none of it is gender-specific. Your body will respond to smart, consistent training.
6. What if I’ve tried counting calories or macros before and it didn’t work?
Chances are, you were using the wrong numbers—or had no structure. My approach fixes that by giving you real-world, personalized targets that adjust with your progress.
7. Why focus so much on form and simplicity instead of constantly switching workouts?
Because real progress comes from consistency, not novelty. Mastering form makes every rep count—and eliminates wasted time.
8. Is this program designed for fat loss, muscle gain, or both?
Both. Your results come from how you use the system—want fat loss? Follow your macros. Want muscle? Eat accordingly and increase resistance.
9. Do I need a gym or any equipment to follow your program?
No gym needed. A pair of dumbbells and some floor space is enough to train your entire body effectively.
10. Can I still enjoy my favorite foods while following your macro system?
Yes—and that’s the point. This isn’t a restrictive diet. You’ll learn how to make your favorite foods work within your goals.
11. What if I don’t want to count macros forever—is this a lifelong commitment?
Not at all. Macros are a tool to teach you how to eat for your goals. Once you understand them, it becomes second nature.
12. How do I know if I’m doing the exercises correctly without a personal trainer watching me?
Each exercise includes clear form breakdowns—and because there are only 18 to learn, you’ll get really good, really fast. And if you want personalized feedback, I offer coaching too.
13. What happens after I master the 18 exercises and 18 stretches? Do I need to do more?
Once you’ve nailed them, you can adjust reps, sets, intensity, or even build split routines. These 36 movements are your foundation for life.
14. Why are you so confident that this is “the only roadmap” someone needs?
Because it strips away all the nonsense. Track your macros. Master these movements. Stick with it. This works—if you do.
Lose Weight, Here.
Follow a science-based weight loss solution – tracking macros.
Get Fit, Here.
Learn & master just 18 stretches, and 18 exercises to get fit. That’s it.
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