in this Fitness guide I've teamed up with fboy Fitness who has tons of experience helping fboys get in the body they deserve which you should totally follow his Twitter by the way if you want to be more confident in your body follow these three important pieces of information goals BMR and workout routine first let's talk about your goals of Fitness do you want to lose weight gain weight or tone your body whatever the goal is make sure it's realistic it's super common for folks to get demotivated from not seeing any progress being made instead if you take your long-term goals into short-term goals it'll benefit you greatly it's important with these long-term goals that you set something specific that you can get an idea of how you might be able to work towards a lot of people will come to me and they'll asking like Hey how do I get the Fanboy body and it's hard to answer this because I don't have any background on how they look currently or how they feel their body wouldn't need to change in order for them to achieve that so getting specific on I want to have thicker thighs or a tone tummy can help guide a lot of these more specific short-term goals in order to start you know maybe if you're looking for weight loss doing certain exercises or regular walks that are going to help you in achieving that an example be instead of focusing on how many pounds you lost you can focus on creating a healthy lifestyle if you start prioritizing add more walks exercises and getting groceries rather than eating out you'll make progress on weight loss without you even realizing it now if you want to incorporate walks and exercises you need to know what BMR is BMR also known as basil metabolic rate is how many calories you need to survive this is important to know before you do any Fitness activities this can help you lose gain or maintain your weight to figure this out you need a BMR calculator in this calculator you need to input your age sexual anatomy height weight and how much exercise you plan on doing for starters you should exercise one to three times per week if you want to lose weight take your BMR and subtract 300 if you want to gain weight or muscle take your BMR and add 300 if you want to stay away or tone your body you leave your BMR the same to track your calories for your BMR I recommend use an app called my Fitness Pal to track what you eat not sponsored by the way now let's incorporate workout routines to your different goals if you're going to lose weight toone your body or maintain your weight I recommend doing cardio yeah cardio you can't do jogging and start going to the couch to 5K plan but that can be inconsistent for you and who wants to run nowadays what you can do instead is incorporate 5 to 10 minute walks after your meals either in the morning or the night if you can be consistent with it you would always make progress if you want to gain weight or muscle you have to consider which part of the body you want more muscle to give you an idea most Fanboys either want these goals bigger butt bigger thighs or bigger butt this video itself will be too long and boring to cover the workout methods if you're curious about the workout methods click on the end card here once it's released until then please subscribe and turn on Bell notifications and follow Fe boy Fitness on Twitter thank you and bye