Salman | Self-Development Coach

Path of becoming the ONLY ONE

 INDEX

[Link] Fitness

2. Mental Fitness

3. Mindset Training

4. Financial Fitness

5. Giveaway
 Physical Fitness
Physical fitness includes your 3 main components i.e DIET,
WORKOUT & SLEEP. We are going to learn about each one of
them one by one.

[Link] : You need to calculate your Maintenance calories.

You can calculate this online easily. Maintenance calories are
those calories on which your weight remains constant.

Once, You have this number, Lets assume its 2500 calories
then you need to choose whether you want to Bulk OR Cut
depending upon your current state

BULK is nothing but when you eat 200-300 more calories in

your maintenance calories i.e ( 2500 + 200-300 ), this will
make you enter a Calorie Surplus state & you will gain weight

CUT is nothing but when you eat 200-300 less calories in

your maintenance calories i.e ( 2500 - (200-300) ), this will
make you enter a calorie deficit state & you will lose weight.

Calculate your BODYWEIGHT & multiply it by 2.2 to get your

daily protein requirement.

E.g : Your bodyweight is 60kgs then you need 60*2.2 =132g of

protein.

Dont Overcomplicate it just complete your Daily Protein &

Daily Calories and you will be good to go.
.
 Physical Fitness
2. WORKOUT : There are variety of options, but my favourite is
Weight Training. Just get a Gym Memebership and you are good to
go.

Second Step, You need a Workout split. You can do UPPER-LOWER,

FULL BODY, ONE MUSCLE A DAY, TWO MUSCLE A DAY, PUSH-
PULL etc.

Try with one muscle a day, Learn the fundamentals of the

exercises then you will gradually mature in the environment.

Spent only 60-90 mins per session in the gym not more than that.

If you want to look aesthetic & dont want to go for powerlifting.

then dont go for deadlifts, heavy Squats, Heavy Barbell Presses,
prioritise machines over free weights.

Track your lifts on your Notes App for analysing your Gym
performance and doing progressive overload. Also try to finish a
particular set in 40-60 seconds keeping technique and form good
and keeping your negative or eccentric part slow and controlled.

Dont fall in the trap of taking only 30 seconds of rest, take

minimum of 3-4 mins of rest in between sets. Keeping in mind, that
you go till FAILURE in each set

FAILURE is when you cant perform another rep with good

technique and form.

Keep yourself HYDRATED in the gym, Take a sip or two in between

sets to keep you hydrated and energised.
 Physical Fitness
3. SLEEP : If your goal is to build muscles and look aesthetic then
sleep is the most important part. Many of us tend to neglect it as
this is the easiest part.

Try to sleep for 7-8 hours for proper muscle recovery. Let me give
you some clarity, When you lift weights in gym your muscle is
broken down and when you go to sleep, the protein which you
have consumed throughout the day gets used in repairing the
broken muscles and making your muscles bigger and stronger.

If you dont sleep enough, all your DIET and WORKOUT will go in
garbage and will be of no use. Make sure you avoid CAFFEINE or
simply coffee 10 hours before you are going to sleep. So if you are
sleeping at 10pm make sure you dont consume coffee or any
caffeine after 12pm.

Try to Sleep and wake up at the same time everyday. This will set
your Biological clock. Dont go for too heavy meals before sleeping
as most of the energy will go in Digestion rather than making you
sleep better. Avoid blue lights 1 hour before your bedtime.

You can read a book before bedtime which helps you to be more
tired and you can easily go to sleep afterwards. Also, you can add
turmeric in a glass of milk so that your Recovery process gets
faster and also it helps you sleep even better.
 Mental Fitness
Remember one thing, Mental fitness is far more important than
Physical fitness. Anyone can be physically fit but only a few
people are Mentally fit.

If you are in a Fight then you can use your physical strength but
what about the situations where the enemy is not front of you, the
obstacle is not physical, then you need to be Mentally fit or else
you are gonna lose the battle without even fighting.

First and foremost step to become Mentally fit is to start doing

Meditation. You dont need to become a Monk or go to Himalayas.
Just Sit with yourself in silence and set a timer for 10 minutes. In
these 10 minutes, just focus on your Breathe. Breathe In & Breathe
Out. You will often find yourself thinking about random things but
its normal in the beginning. Shift your focus again on your
breathing when you find yourself in this situation.

Second, Go into Discomfort Willingly. You become mentally strong

when you chase discomfort. It could be asking a girl out, taking the
initiative to talk to some stranger, starting a buisness or anything
from scratch etc.

This One thing will make you Mentally strong and MANN the
impact it will have on your Confidence level is just INSANE !

When you find yourself in a bad mood or having a bad day, just
remember that these all are EMOTIONS. The best thing about
Emotions is they CHANGE. Give yourself a few hours and you will
observe that your mood is good, so always remember whatever
you are feeling wont last more than 2-3 hours. Sit in the
discomfort, stare the emotion dead in the eye or just let it go. All
your WISH.
 Mental Fitness
To become Mentally strong, you need to accept the truth that
discomfort will be always there and you have to become friends
with it.

Let me give you two options : First, You wont be having any
problems and challenges in your life ever again but the condition is
you will be always same as you are now till your death. Second,
challenges and problems will be there but it will guarantee that
you become the Best Version of yourself at the time you die. What
will you choose ?

Discomfort, Challenges, obstacles they are just tools to make you a

better person than you were yesterday and ultimately the best
possible version of yourself. If there is nothing that you are
fighting against, how can you expect to become stronger over
time. Remember that we have talked about progressive overload in
physical fitness. If you curl 5kg dumbbell for the rest of your life,
your biceps wont be growing and will be of the same size as they
are now.

You need to progressively overload the weight over time to make

your biceps bigger and stronger. Same is the case with your mental
fitness, you need new challenges that are harder so that you can
grow as a person.

“ Discomfort is not your enemy, its your buggest Ally”

“ Tough times creates strong men, Strong men creates easy time,
Easy time creates weak men, weak men creates Tough times...”

Always remember this Paradox when you find yourself being a lil
bitch.
 Mindset
Mindset is something that makes you Exceptional. Its the only
thing that separates the elite 1% from the masses 99%. Mindset is
something no one can snatch from you. Its like a muscle that you
need to work on to make it Tougher and strong.

Mindset is necessary when the Days are tough, dark, challenging,

scary. Mindset is the only thing that can pull you from these bad
patches of your journey. Lets talk about it, I am gonna share how i
view things and world through my lens.

Whatever you are doing in life, there is a lot of competition, right ?

You see some people are becoming successful on social media
and stuff like that. Just imagine life as a Race, but the only
difference is the starting point is different for everyone. Some
people starts sooner and hence they reach the finish line earlier
while some people takes off late and reaches the finish line a bit
later. There is no competition, everyone is running their own race
at their own pace. The only thing that will guarantee your success
is when YOU DONT STOP ! If you dont stop, if you dont Quit, there
is no chance that you wont reach the finish line, may be it will take
some extra time but even if its baby steps they are gonna count
and until you dont stop you are always gonna finish the Race.

“ Whatever happens, happens for a reason, either good or bad ”.

You can always see the dots connecting when you look back. Trust
me on this, whatever thats happening to you will be good for you
and is happening to you because it needs you to learn something
from it that is essential for you to learn and move forward in life.

Do you Fear FOMO, “Fear of Missing Out”- Dont focus on the

outcomes of a race you are not participating in. Dont get bothered
about the results of a race someone else is running. Focus on your
own Race.
 Mindset
Procrastination wont let you move forward in life ? Let me tell you
something, you procrastinate a lot just because you think you have
enough time. You dont procrastinate 1 day before exam just
because you know you dont have enough time.

Here’s a concept that I have learned recently, You simply dont

exist beyond TODAY. We procrastinate thinking about the time we
have in future, but what if i tell you, you only have 1 day and you
wont exist tomorrow. The chances are you are gonna finish every
thing that you want to just because its your last day.

Simply understand it like there are multiple copies of you that gets
to live one day each of your life. Each copy has some predefined
dedicated task assigned to them that they need to do on their day
to achieve the Ultimate BIG GOAL.

If you dont do your task then it gets carry forward to the next
person, the next day. He already has its task and also your
additional tasks that you didn’t do today. You dont feel good when
you are studying for your exam tomorrow and suddenly your dad
wants you to take the car for service or your mom sends you to buy
vegetables from market, right ?

Make sure you complete your dedicated task on your day so that
the next version of you tomorrow can do its task without any
additional tasks of yours. This will help you to be more responsible
and accountable of your life as you have broken down the BIG
GOAL into small actionable steps that you have to do every day
without fail and then just forget about the Big Goal.
 Financial Fitness
Now that you have started working on your Physical fitness, mental
fitness and your Mindset starts getting tougher. You gotta extend
this to your Finances too. Trust me, nothing gives your more
confidence and power than making money by yourself. The
Confidence of making your own money is just phenomenal.

But where do you start. I assume that most of you are beginners in
this self- development journey and you won’t be having any skill as
of now. First step, is to develop skills as you will be paid in
proportional of the value you provide with your skillset.

You can take courses or learn from Youtube for getting started.
You can learn Video editing, copywriting, content writing, social
media marketing, affiliate marketing etc. Once you have developed
a skill now its the time to work for someone who needs your skill
for FREE.

Yes, you heard me right. You have to work for FREE in the initial
phase to collect reviews about your work. After that, you can start
charging for your services accordingly.

Start posting content about your service on social media platform

to make your Personal brand which will give you 10x clients.

Then after you start making some decent amount of money, start
delegating the repetitive tasks and only focus on the things that
helps you make more money i.e creative stuff

Start learning about investing and invest as early as you can to

make compounding work for you and once you have one solid
Income stream start diversifying into multiple income streams for
more cash flow.
 Giveaway
If you have read this E-book till her, you have got everything that it
needs to become successful.

You can directly work under my guidance and mentorship and

increase your Financial skills in less than 3 months.

You can easily make 40-50k per month with this side hustle giving
just 2-3 hours of your time.

I only guide a limited no. of people at a time and my mentorship is

EXCLUSIVE to only serious people who are Action Takers and are
ready to invest in themselves and their GROWTH.

If that sounds like you, REPLY “GUIDE” on my whatsapp Dm, I hope

you have my whatsapp number if you have this E-book.

In case you dont, here it is 9311352533

See you in the DM & I am very much excited to help you level up
your game.

BEST OF LUCK !!