 Zen dudes and dude s from all over the world today We're going to talk about how to get the zen dude physique Aka how to get the body that I have the Dan has and we always promote on this channel You've probably seen some body breakdowns and we talk about this specific physique and we continue to get emails Comments and YouTube videos Facebook messages Instagram messages We get so many messages of people asking us like what do I really need to do as if there's like some secret that we're not Telling you about here's the deal you guys It's not about how many skips are you doing today? It's just about doing a few simple things on a consistent basis. That's going to give you the long-term results now before I get into this Video I want you to know that there's a few tools that we use to help us get the physique that we currently have the first tool Is the jump rope of course we have a jump rope channel So I'll link that our few in the top right hand corner of the screen right now We use this jump rope because it's the best in the market It's durable and it's a tool that is incredibly effective for burning fat Not only are the handles slightly weighted, but the rope is slightly weighted as well So when you're spinning it you're working everything from your shoulders to your calves to your core your whole body is engaged Next up you're gonna need a calculator to figure out how much food you need to eat on consistent basis Now of course we have courses for you We link those up in the description But if you want to watch a tutorial from a video that we created to help you figure out how much food you need to Eat, I'll also link that up in the right hand corner of the screen right now Storytime Dan and I as you may have heard in other videos were former football players We were big dudes and so we have ten years of muscular training behind us already Okay, we've been lifting weights consistently for ten years So yes We've built a certain amount of muscle mass on our body and for us The goal was just getting lean enough to carve out this physique and for many of you the same holds true But you have to understand and have the self-awareness of where you are right now when you're starting If you need to gain muscle mass that needs become a priority for a significant amount of time And so you have the mass to carve out and create the zen do physique now Don't get overwhelmed by all this I want to break it down Really really simple for you The first thing you need to do is focus on the amount of food that you want to eat now if you want to gain Muscle like we've already linked up that calculator for you And you need to be eating in a calorie surplus so more calories in your body than you're expending on a daily basis But like I said this whole like gaining weight thing only holds true for a small segment of the population Many of you could look like Dan and myself by simply turning knob and dialing in the amount of food you're eating I'm actually eating less. It's not about a magic food It's not about eating this new hidden mushroom or herb or vegetable or protein shake. It's not about a new supplement It's about eating enough calories to satiate your body with the energy it needs But not overflow to where you're gaining body fat So here it is use that calculator I've already given you earlier in the video set yourself to be in a calorie deficit And then make sure that you hit your calories on a daily basis and secondary hit your protein goal So many people wonder like why aren't I hitting my goals like I'm getting enough calories Well, you need to eat enough protein to maintain the muscle mass on your body and also maintain the right macronutrient distribution between protein carbs and fats to ensure that you're going to be reaching the fitness goals you set for yourself The reason we have these bodies is not because we jump rope jumping rope is a part of the formula But it's because we eat the right amount of food on a consistent basis So if we could jump rope every single day for three hours a day if we were eating too much food We would have excess body fat. We wouldn't look like we do jump rope is awesome It's a tool that helps us burn excess calories and helps us just live an overall healthy and functional life What inspired me to make this video is responding back to so many of you in the community asking for Some kind of magic formula, you know, you tell us that you're jumping rope, you know this amount You're like, hey, I'm doing 500 spins of rope a day. Can I factor that into how much I'm eating? No, don't over complicate it. This is the thing day and I maintain our physique day after day after day after day By simply eating the right amount of food and then doing the workout that we prescribe for you You're watching this in December the challenge that we launched this past month was a perfect example of what our routine looks like You're moving your body five six days a week Then you're just eating the right amount of food for your body five or six days as well It does not get more complicated than that And I will not give you any hidden secret formula to try to make this easier because it's not any easier It is that simple and it's as easy as you're willing to be disciplined If you look at my physique or if you look at dance physique And you see how we look and you know that we have more muscle than you then you're the person who needs to eat in the calorie surplus and lift weight and at the end of the day you guys the magic formula is Consistency, okay, we didn't get to where we were overnight This whole video the inspiration behind it is to share with you our story. We've been lifting weights for 10 years We've been training our body for a long time and you're gonna get exactly where you want to be if you stay consistent Understand that if you plug into a four-week challenge, it doesn't end after four weeks If you plug into one of our courses, it doesn't end after 12 or 16 weeks This is just a template We're giving you to start moving your body and then it goes and it goes and it goes until you're dead And that's it. There's no end point just stay consistent. And if you want the magic formula, this is it start and don't stop I hope this video was helpful for you I hope we brought some reality to what's out there in the fitness world. We know stuff is confusing So if this was helpful, please like the video comment below if you have any questions at all We'll always answer you subscribe to the channel for more videos just like this one And finally if you want to join our community if you want to kick it with us more often If you want to get free four-week challenge click the button in the right hand corner the screen right now And we'll get you in