How to Finally Get in Shape in 2025 – My Evidence-Based Guide

Hey friends, I’ve been trying to become a Gymshark athlete for years. So I thought I’d make a video about getting in shape and building muscle. Hope you enjoy it xx

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OTHER LINKS MENTIONED IN THE VIDEO
For free articles, workouts, and 1-on-1 online coaching, check out: https://www.nerdfitness.com/
Check out Nerd Fitness YT channel: @NerdFitness
Check out Jeff Nippard's YT channel: @JeffNippard
Check out the book 'Outlive' by Peter Attia: https://www.amazon.co.uk/Outlive-Science-Longevity-Peter-Attia/dp/1785044540
Check out Julian Shapiro's blog post: https://www.julian.com/guide/muscle/intro
Examine Protein Intake Calculator: https://examine.com/guides/protein-intake/#protein-intake-calculator

Research papers:
https://legionathletics.com/exercise-non-responder/
https://pubmed.ncbi.nlm.nih.gov/19841581/
https://physoc.onlinelibrary.wiley.com/doi/10.14814/phy2.14660

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If we haven’t met before – Hey 👋 I’m Ali, a doctor-turned-entrepreneur and I’ve somehow become the world’s most followed productivity expert. Through my videos here on this channel, my podcast and my writing, I share evidence-based strategies and tools to help you be more productive and build a life you love.

⌚️Timestamps:
0:00 – Introduction
01:16 Why should you bother building muscle?
07:03 Principle 1: Progressive Overload
13:44 Principle 2: Eating
17:28 Principle 3: Resting