Sample Content Preview When to make these kinds of goals: These are the goals to concentrate on when you want to build up healthy habits. For example, let’s say you want to feel healthier. We all know that when you make sure you get in enough greens and water, you start becoming healthier. And so creating goals around getting more of both on a constant basis helps ensure you feel better. These are goals that are a bit more spacious. You’re trusting that the right habits will accrue results over time, and so you’re making lifestyle goals instead of short-term crash diet plans such as “lose 10 pounds in a month.” It is also for goals that you can’t make specific guidelines around. For example, you can’t say “I want to improve my marriage by 500%”. You can say, though, that you want your marriage to get better - and then create specific things you can do with them, such as write love letters, plan out romantic dates, or do the laundry three times a month because your partner appreciates it. I prefer these types of goals most of the time. Building up the right kinds of habits gives you a long-term edge and creates a more solid foundation for who you want to become. Before you move on from this section, choose a goal or two from your list if you haven’t already, and set clear timelines as appropriate. Ensure you’ve worded your goals, so they are distinct and MEASURABLE. I want you to know exactly what you’re working towards and the timeline in which you’re going to be doing it. Remember this isn’t about setting your deadlines in stone, but rather about being specific. You’ll be able to course correct if you find you are not making the progress you’d like. Choose a timeline that feels like a stretch, but you know it can happen. Creating $500k or losing 100 pounds in a month is tough. Sure, there might be exceptions like winning the lottery or getting some surgery, but for most people, it’s not going to happen. With those goals, you’d be best off choosing a year timeline. When in doubt and creating a super-specific goal, give yourself a little more time - especially if you’re embarking on something new for you. You can always make the goals happen faster. For now, pick your targets and deadlines and have them ready to work with as we continue with this process. Don’t worry about the HOW you’re going to make anything happen just yet. That’s coming next. In fact, we’re going to go over an example using all the steps right now. Example Step #1: Earn $5000 a Month By a Year From Now. Let’s kick this off with a money goal. Let’s say that after you had gone through You knew that you wanted to be earning $5k a month by this time next year. That’s great! Now we can move onto the next step: Step #2: Brainstorm how you can get there. Here’s where we’re going to ask ourselves, “How can I make this happen?” Your mind is a brilliant thing. And when you ask it the right questions, you’ll be amazed at the answers you can come up with. So here’s where you’re going to be very creative. List out all the ways that you can make your $5k/month goal happen (or whatever your goal is). Don’t censor yourself. Just let it all out, no matter how crazy or wild your ideas seem. If you’re too busy judging your thoughts, you’ll block your creativity. Write out for a solid 5-20 minutes and come up with at least 15 different ideas. For the $5k example, some ideas of things you might find: • Have a membership website where 250 people pay me $20 a month • Have five people pay me $1,000 a month for coaching • Create a $50 product and sell 100 copies a day • Sell 500 t-shirts a month (I’ve seen this happen!) • Flip cars • Offer a writing service • Create a piece of software and sell it • Look for a sales job where I get paid on commissions • Fill out 5000 surveys a month (they’re only worth a dollar?) • Find a generous person to take pity on me • Sell everything I own and reinvest the profits into lottery tickets • Recycle scrap metal • Buy a few homes and rent them out As you can see, the ideas are varied. That’s the point. It is all about letting your brain expand, think out of the box, and come up with potential ideas before we get to the next step. I also want to point out that I know some of these numbers might sound huge to you. $5k/month can sound crazyunattainable. But all of these things are possible – and more. I've seen these things happen time and time again when people stretch their minds. Step #3: Break it down, so it all happens on your terms. Now we’re going to use that big list and use the process of elimination to cross off what you don’t want to do. Our stated intention was for you to feel pumped, happy, alive, enriched during the process, so as you’re going through your list, keep in mind the feelings you’d like to be feeling when you’ll be working towards, and achieving, your goals. Cross out anything that contradicts those feelings.

Sample Content Preview Lead magnets are one of the best ways to get people to sign up to your mailing list. You’ll often hear this mentioned in the online marketing community, “The money is in the list.” Many successful marketers stand by this saying. So, if you want people to subscribe to your list, you’re going to learn how to use lead magnets. Now, technically lead magnets are ‘bribes.’ This is because you’re basically ‘bribing’ people to give up their contact details, such as their email addresses or phone numbers, in exchange for your lead magnet. You can, of course, just put up a sign on your website asking people to enter their name and email address or any other info you want. However, people are going to ask, “Why should I give you my details?” or “What’s in it for me?” And this is where the magic of lead magnets come in. When you offer people a ‘bribe’ they can’t resist, something so valuable and so useful to them, they’re going to be so much more willing to give up their contact info. They’ll tell themselves, “I really, really need this eBook or this guide. The information is really useful. I can’t believe they’re only asking for my email address in exchange for this life-changing information!” Do you see what happened there? People are more easily convinced to follow your call to action if you give them what they want! There are many kinds of lead magnets you can use. The most common ones you’d see on the Internet are downloadable PDF eBooks, reports, white papers, checklists, etc. You’ll also see some brands offering email courses or video courses in exchange for people’s email addresses! To find out what the best lead magnet is for your brand, you may need to do some split testing. The important thing to note is that the best lead magnets answer people’s pain points. Ideally, it shouldn’t be something they can easily Google the answer to. Go all out on your lead magnets. Make it valuable and rewarding enough, so that your audience will feel like they really have no choice but to give up their contact details! Guest blogging Guest blogging is a popular way of getting new people to learn more about your brand and your business. You’re essentially publishing your content on someone else’s website. You get instant exposure to highly targeted traffic, and you’re able to immediately expand your network (basically widening your content marketing funnel!). Now, guest blogging may sound easy. But there’s a ton of work that happens behind the scenes. For instance, not all your target sites may accept guest posts. You would need to look for sites that are highly relevant to your own industry. You need to have a good track record, too. This means you’re not going to get accepted as a guest blogger if no one knows who you are. So, you need to have published some valuable blog posts on your own site (or others) to even make other webmasters consider your request. You can easily point them to your portfolio. From there, they can see for themselves if you got what it takes to contribute to their website. When pitching your request to webmasters, you need to do your research. You should check if they have content guidelines. You also need to know what kind of content their audience likes. Think of yourself as someone who regularly writes for that site and cares for their audience. Getting your guest post request approved is the hardest part. You’re probably not going to hear back from most of the sites you reach out to. But, once you get over that hump, and you start working on your content, then that’s where the real fun begins! Some sites have strict editorial guides you need to follow. For instance, you can only use one link all throughout the post, or that it needs to have a certain number of words, or you can only link to your site via the author box. You’d need to take all these into consideration, and figure out how you can write your content in such a way that people will be curious enough to want to know more about you. This will make people want to head on over to your site and become part of your community. Target long-tail keywords One of the foundations of a successful content marketing strategy is blogging. And when it comes to blogging, the longer and more valuable the content, the better it will be for your content’s SEO. When your content is SEO optimized, then you’ve got better chances of ranking high up on search engines.

Table of Contents Introduction Chapter 1: Gather Correct Information Chapter 2: Set a Time-Limit Starting Today Chapter 3: Take Each Day As It Comes Chapter 4: Dodge The Side Effects Chapter 5: Stay Motivated Conclusion Sample Content Preview Chapter 1: Gather Correct Information Synopsis Who ought you trust on what is the most successful strategy for stopping smoking - the government and many smoking cessation authorities in the world and the pro health organizations of the world and the pharmacologic industry and nearly anybody whose vocation appears to be based in smoking cessation or me? Who’s Right I suppose utilizing this standard it would be best not to trust me. But prior to jumping ship there's one additional crucial group of individuals that you might discover that will back me up and who are already rather credible to you. It’s the individuals in your family unit and your acquaintances in your real life that have successfully stopped smoking and been off any nicotine products for at the least one year or more. Discover how the individuals you know who are long-run ex-smokers really quit smoking. By long-run I mean individuals who are presently off all nicotine for at the least a year or more. You will probably discover that few if any of them know who I am. You'll determine that a lot of them had former quits and regressed, utilizing all types of techniques that are supported by pros and perhaps even a couple of them had pro help with old attempts. You'll discover that almost all of them didn't abide by what is believed to be the standard suggested advice on how to stop yet they did stop and are still continuing to stay solid. You’ll discover that they most likely stopped by merely stopping smoking one day for one rationality or another and then have been able to remain there by sticking with a dedication that they made to themselves to not pick up another smoke. Speak to every ex-smoker you'll understand. Do your own studies. While you're at it, speak to the current smokers you know also. See how many of them have utilized products and abided by the advice of the pros. Bear in mind, a lot of professional literature will counsel individuals to utilize pharmacologic aids like nicotine alternate products. Attempt to see how many long-run successful quitters in your real life encounters really abided by this advice. A different piece of advice composed in most literature created by smoking cessation authorities is something to the effect that temporary errs are usual and that you shouldn't let a err send you back to smoking. Individuals who author advice like this don't comprehend addiction. An individual needs to comprehend that taking just one puff is likely going to kill your attempts at quitting. If you listen to, “don’t let a slip make you return to smoking,” you may sadly, find out from experience that you have little control of the matter once you take that puff. Our advice, if to successfully stop smoking, is to merely quit smoking. Our advice for keeping off cigarettes is merely to stick with a dedication to never pick up another cigarette. So talk to long-run ex-smokers and discover how they stopped and hear how they've managed to keep off them. Pretty soon you'll see it isn't a matter of matching all of the world pros against me. It gets to be a matter of matching every long-run ex-smoker you know who's successfully stopped against the world’s pros. Do the studies and then I'll simply become a different voice in the crowd of real individuals who have demonstrated to you that the way to stop smoking and to stay smoke free is to - never pick up another smoke and quit today…put them down! Chapter 2: Set a Time-Limit Starting Today Synopsis Established wisdom in smoking cessation circles states that individuals ought to make plans and provisions for some unspecified future time to stop. Most individuals believe that when other people quit that they must have put much time into preparations and designing, setting stop dates and abiding by stringent protocols till the magical day makes it. When it boils down to it, this sort of action plan is seldom seen in real life quitters. A Deadline of Today I underline the term real life quitters as contrary to individuals quitting in the virtual world of the Net individuals who seek out and take part in sites and from time to time spend excessive amounts of time reading and designing how they are going to quit prior to taking the plunge. Some individuals state they were reading for hours or weeks prior to finally trying to quit. The best individuals to talk to when it concerns stopping smoking are those who have successfully stayed away from smokes for a significant time period. These are individuals who have shown that their strategy in quitting was executable, considering they've quit and are still smoke free. Speak to everybody you know who's off of nicotine for a year or more and determine how they at the start quit smoking. You'll be astonished at the consistency of the reply you get if you execute that small survey. Individuals are going to pretty much fall under one of the 3 classes of stories. They are: Individuals who woke up one day and were all of a sudden sick and tired of smoking. They pitched them that day and never looked backward. Individuals who get ill. Not smoking sick, meaning some sort of catastrophic smoking caused sickness. Simply individuals who get a cold or a flu and feel wretched. They feel too sick to smoke, they might feel too ill to eat. They're down with the infection for 2 or 3 days, begin to get better and then recognize that they've a couple of days down without smoking and choose to try to keep it going. Once again, they never look backward and have stuck to their fresh dedication. Individuals who leave a physicians office who have been given an ultimatum. Stop smoking or kick the bucket - it’s your choice. These are individuals for whom some kind of issue has been identified by their physicians, who lay down out in no uncertain terms, that the individuals life is today at risk if they don't stop smoking. All of these accounts share one matter in common - the strategy that individuals utilize to quit. They merely stop smoking one day. The grounds they quit deviated, but the strategy they utilized was essentially the same. If you have a look at each of the 3 scenarios you'll likewise see that none of them lend themselves to long-run planning - they're spur of the moment determinations provoked by some external condition. I truly do encourage all individuals to accomplish this survey, speaking to long-run ex-smokers in their real life, individuals who they knew when they were smokers, who they knew when they stopped and who they yet know as ex-smokers. The more individuals do this the more visible it will become how individuals quit smoking and how individuals stay off of smoking. Once again, inhabit stop smoking by merely quitting smoking and individuals stay off of smoking by merely knowing that to stay smoke-free, they must - not pick up another cigarette!

Sample Content Preview Be Willing to Change There is nothing more threatening to a success mindset than not being able to change. If you cannot change you cannot be anything more than what you already are and therefore cannot be successful. To be successful you have to be able to embrace change but you also have to be able to accept things as they come. On your journey there will be failures, there will be successes, there will be change and there will be surprises or things you didn't plan for. To have a success mindset you need to cultivate your ability to adapt to change and to be more accepting which will help stop you being afraid of success. Step 1: Embrace Opportunities Imagine you're home alone and your friends are busy. You have the opportunity to go out and see your favourite band, but you'll be on your own. Do you take it? Many of us have more opportunities than we realize but we don't take them because of fear. We're afraid of being ridiculed, of people assuming something in our actions, or we're simply afraid that the opportunities we see aren't real. Many times what we imagine in our on heads doesn't live up to the reality and that can be a scary thing. If you want to develop the right mindset for success you have to start confronting your fears and jumping at every opportunity, even if it might mean failure. Step 2: Accept Everything, even Failure We all fail. Failure sucks. We feel miserable, people laugh at us, and it's something we want to avoid because we don't like that feeling. The sooner you can accept that sometimes failure is inevitable and even necessary the easier it is to accept change and stop being afraid of success. Acceptance is not resignation. Acceptance means that you know no matter what your actions and their outcomes are moving you constantly forwards. Any action that does that is bringing you closer to success. Imagine success as a road you're walking down. The road has obstacles, tree branches or maybe worse. You may fall, you may be able to step over them, or you may have to walk around because the road is blocked and find another way. Every step you take, even if it's to go around one of those obstacles still brings you one step closer to your destination. The only time this stops being true is when you give up or turn back because you're choosing to move away from success and choosing to fail. That doesn't mean that sometimes the road doesn't take you backwards. Sometimes you have to step backwards to get to a different route but it's the keeping going which will make the difference between ultimately being successful or not. Step 3: Conquer Fear By no longer being afraid you will not see change as something to be scared of or avoided. When you procrastinate because you're not sure you want the change success brings you can't ever succeed so you simply have to choose to conquer your fear. Start by understanding what it is that is making you afraid. Are you afraid of the change? Are you afraid of failure? By understanding what the obstacle is you'll be better prepared to work around it because it has a name. Practice getting around that. You can imagine the situation in your head and role play with yourself through it. You can even roleplay how you would handle failure to reassure yourself. The worst thing you can do is let the fear win by doing nothing. The first way to change if you're going to be successful is to actually be willing to change and embrace that change when it happens. You can do it! See Failure As Success The great Chinese General Sun Tsu wrote a book on war tactics. While you may not be waging a battle, much of his advice can be applied to life situations. One of his most powerful pieces was to see failures as a form of success. Step 1: Learn From Your Mistakes When it comes to your mindset for success, you are on a journey. You may never achieve it but you're moving ever forwards on that journey by trying, and who knows, maybe success is just around the corner. But what happens then? If you succeed you'll have to pick a new journey or you'll be stagnating which means failure. It's possible for success to actually be failure! If you're not seeing success as something fluid rather than a defined end point then you will always be a failure. Each “success” is really just a goal or stepping stone on the way to the next one. Success is a journey or a path. Each time you go along that path you may fail. If failure on that path is the worst thing that happens then it's not so bad. If you fail you have succeeded in finding the wrong path. You now know not to try that again because you will fail. Think of a pathway with three possible directions. If you have chosen one and found it to be a failure that only leaves 2 more. You now have a 50:50 chance of being successful if you pick the right one. By failure you have become more educated on your journey and more likely to succeed. Step 2: Keep Going Success is the journey. This is one of the most common mistakes people make, they think that by succeeding they will have finished when instead they should be continuing onward to their next one. This is part of the reason we are afraid of success itself and not the smaller goals along the way, we know they're not going to create a big change so we aren't so afraid of achieving them. By seeing each success not as a big achievement but as a stepping stone on a never ending path we are more likely to achieve goals and be less scared of them. Part of the success mindset is to always keep going, even when you think you've finished. This doesn't mean continuing to scrape an empty plate or walk into a wall because there's nowhere else to go. It means that if your idea of success is to make $5000 a week then when you achieve that you should aim for $10000 after. Keep going.

Table of Contents Chapter 1: Can You Really Use Tumble to Make Money Online Chapter 2: Tumble Blogs – Use it to Generate Revenues Chapter 3: Incorporating Tumblr in Your Social Media Marketing Chapter 4: Use Google Analytics to Determine Your Tumblr Traffic Chapter 5: Making Money on Tumblr - Keep it Simple Chapter 6: How to Make Your Tumblr Post Viral? Chapter 7: Use Tumblr to Increase Your Site Traffic Chapter 8: Some Astounding Tumblr Stats Chapter 9: Ways to Use Tumblr Chapter 10: Creating Effective Tumblr Strategies Chapter 11: Rising Above Traditional Marketing Techniques Chapter 12: How to Get Massive Tumblr Traffic? Chapter 13: Build Quality Backlinks Using Tumblr Chapter 14: 5 Important things to Increase Your Tumblr Traffic Chapter 15: Grow Your Tumblr Followers and Traffic Chapter 16: How to Use AdSense on Tumblr? Chapter 17: The Unsung Power of Tumblr Chapter 18: Make Money Online Using Tumblr Chapter 19: Conclusion Sample Content Preview Chapter 2: Tumble Blogs – Use it to Generate Revenues Social networking offers many opportunities to generate revenue and Tumblr blog does an exceptional job of this. There are different ways to use Tumblr blog to make money. Some are more common than others. The more common methods are generally the way people go, but why not try the unusual. In fact, let’s look at some of the not so common methods. #1 Upload File Sites If you upload files on your computer that you aren’t using, you can convert these to money. Just upload them in a server website that pays for files uploaded and then you just need to place the link in your Tumblr site. #2 Shrink URL You can add a URL or a link to another site to help make money blogging. When a sponsored link is clicked, you automatically make money. There are a few different services like this. Make sure to do a little research because scams tend to pop up and you’ll want to do your best to avoid those. #3 Picture Upload Sites This is really easy to do. All you need to do is upload an image and then you will link it to an external source. When a person clicks your photo, this will mean earnings for you. That’s three not so common ways you can generate revenue using Tumblr. Before you start thinking about earning money with your Tumblr account, you need to focus on building up as many followers as possible and we are not just talking any follower but quality ones that will read your blogs. In addition, the majority of advertising companies will reject your application if it’s a new blog. They don’t want to take a risk that you could ruin their business because you don’t have any track record, so it’s better to wait until you are more established. Keep in mind just how powerful the theme you choose to use on your Tumblr is. It’s really your personality put to paint, so consider this when you are picking your theme. Who do you want to be? What do you want your theme to say about you? The next time you are blogging in Tumblr, you should consider trying one or more of the ways that you can earn money on your blog. Turn Tumblr into a business where you can love what you are doing to earn money. In fact, what are you waiting for? Why not start today? Chapter 3: Incorporating Tumblr in Your Social Media Marketing If your business is hoping to expand their business reach with some new opportunities, then Tumblr is the tool you should be thinking about incorporating into your social marketing. If you are able to provide useful content that others would find informative so that it captured the attention of customers and surfers alike, Tumblr is an excellent venue for you to broadcast that information. Tumblr is a free micro blogging service that is also a social network that comes with an audience of over 6.5 million users build into it and it continues to grow. Many won’t even have heard about your company, they will never have read your blog or visited your website or followed you on Facebook. But Tumblr gives you the opportunity to hear about you and go that extra step and find out more about you. With the more than 6.5 million users, there are more than 1.5 billion page views monthly on the 17 million blogs and every week that number grows by 400 million. There just doesn’t seem to be any slowing down either. Think of your Tumblr page as your site on steroids. It acts as a warehouse for information about your company. But unlike a blog or website which can be somewhat stagnant with its information, instead it’s constantly changing and being updated. Its purpose is to create chatter that goes on all day long every day, to allow for creative expression and to invite dialogue with the people in your audience. Tumblr can be an extremely powerful arsenal in your social marketing toolbox and yet, far too often, it is overlooked or not used to generate the best value. When you create constant Tumblr chatter you will find that your Tumblr traffic begins to grow exponentially. You suddenly have the opportunity to place yourself as the expert in the field and to create a desire to hear what you have to say. Just like users decide who to follow on Facebook or Twitter, users decide who to follow on Tumblr, so they are able to like an item, and re-blog (like a Facebook share) an item. Your Tumblr followers are also able to leave you a message or ask questions. The more interactive you make the Tumblr experience the more visitors and followers you will have the more your traffic will grow. Tumblr is easy to use and enables you the opportunity to build your brand by quickly sending out messages to the community. If you are looking for a quick way to target your audience and grow your traffic, start posting today.

Sample Content Preview Here are a few characteristics you need to have if you want to succeed at your hustle: Passion Passion is so important when it comes to side hustles. While there are plenty of side hustles you can choose from, it’s best to choose something you’re truly passionate about, something you really want to do. Without your passion, you’d easily lose motivation. You’ll go jumping from one side hustle to another until you eventually give up and say side hustling isn’t for you! But, if you’re passionate about whatever it is you’re doing, then it becomes so much easier to stand your ground whenever obstacles and challenges come your way (there’ll be plenty of those in your side hustling journey). Drive If you’ve got the drive to succeed, then you’d want to see your side hustle pan out. You’re not going to take failure sitting down. Instead, you’re going to fight with every ounce of strength you’ve got left. Your drive and your passion will motivate you to succeed far beyond everyone’s expectations! Self-confidence You need to trust that you can succeed at whatever you put your mind to do. In times of doubt, your self-confidence will ultimately power you through. When people doubt whether or not you’ve got what it takes to succeed, let your self-confidence show. Assure potential clients that you have what it takes to help them! Optimism Optimism or having a positive outlook in life is important for success. If you’re pessimistic and you let your negative thoughts get the best of you, then you’re really not going to get very far with your side hustle. However, if you’re optimistic, you’ll see opportunity where others may only see hardships and difficulties. And when it comes to side hustling, you need all the optimism you can get! Integrity As the saying goes, honesty is the best policy. If you want to scale your side hustle someday and turn it into a full-time business, then you need to start practicing integrity. It’s going to be associated with your brand. If you can’t deliver on your promises, tell them the truth. Your clients will appreciate your honesty. Don’t tell lies – you’re only going to ruin your reputation. Remember, the more trustworthy you are, the easier it will be to persuade people to do business with you! Patience Your side hustle business is most probably not going to become famous overnight. Unless, of course, you happen to do something super out of the box and it goes viral on social media. But these are few and far in between! In real life, side hustles take a long time to grow or scale. Longer, in fact, if you’re extremely busy at work and you’re too tired to work on your side hustle when you get home! The key is to stay focused and to have a lot of patience. Miracles do happen but don’t expect it to happen to you. If it does, well, be thankful! Step 3. Pick A Side Hustle Picking a side hustle is easier said than done. There are so many you can choose from. If you do a Google search right now for possible side hustles you can engage in, you’ll find hundreds of ideas. How do you know which one’s right for you? Well, only you know the answer to that. But we’ll help you figure out how to recognize the perfect side hustle for you. What are you really good at? You’re probably good at lots of things, but when it comes to side hustling, it’s best to pick only one hustle. If you work on two or three side jobs at a time, your attention will be divided, and you won’t be able to give your 100%. Think of something you can do before or after your day job, something you’d love to do on weekends or on your days off. You’ll probably be tired working all day, so you really need something to look forward to.

Table of Contents Introduction............. 3 Chapter 1 – Your Current State.. 5 How to Calculate Your Body fat Percentage and Lean Mass........... 5 Calculating Your Genetic Potential............ 7 Calculating Your AMR and BMR................. 8 Chapter 2 – Maintaining Your Caloric Surplus................11 Why Your Calorie Surplus is So Important.................. 11 How Many Calories Do You Need?.......... 12 Chapter 3 – Understanding Macros............ 14 Protein................15 Energy.................16 Chapter 4 – On Nutrients and Hormones....18 Why Aren’t I Growing? The Hormones Element.........19 Chapter 5 – IIFYM IRL................23 What to Eat........ 24 Bulk Eating Tips.. 25 Chapter 6 – Adding Supplements................ 27 Chapter 7 – The Workouts........30 How Training Builds Muscle.. 30 How to Lift for Size................ 31 Your Program..... 33 Sample Content Preview This is a rough estimate of course but you can also get an idea by looking at photos of people at different body fat percentages. If you can see abs but aren’t covered in ripped veins, then you’re probably between 13-10% body fat. If you can see all the striations and the veins, then you’re sub 10%. Find a number that you think is a fair estimate and then subtract that percentage from your current body weight to find out what you would weigh if all of your body fat were to be removed. If you weighed 100lbs and your body fat percentage were 10%, then you would have a lean mass of 90lbs. For me, that number is 158.76lb because I have 10% body fat (approx.). Calculating Your Genetic Potential Now it’s actually possible to get some more very interesting information from these numbers, which is your FFMI. That’s your ‘Fat Free Mass Index’, which is like a body mass index but a lot more accurate because it differentiates between muscle and fat. And what’s more, is that there is an upper limit to what your FFMI can be naturally without using steroids or other performance enhancing drugs. This is good because it lets us see just how much stronger we can get! To work out your FFMI, all you need to do is use the following equation: FFMI = (LBM in kg) / (height in meters)2 So convert your lean body mass to kilograms, then divided it by the square of your height in meters. So when I do this with my numbers, I get a score of 23.065. The maximum it is generally agreed that you can score here is 25. Any higher than that and people will (perhaps rightly) suspect that you may be using steroids. This was the finding according to one study that surveyed a lot of natural athletes to see where they would peak. This is your ‘genetic limit’ and beyond that, you’ll only really be able to add fat. It’s not a ‘perfect’ score either though and some individuals genuinely have been able to break through and go even further beyond (Dragon Ball Z quote…) even without steroids. But as a rule: this is how far you can expect to go. So if I have an FFMI of 23.065 and the maximum is 25, that means I have achieved 92.26% of my genetic potential. Work out how close you are to achieving yours and you can start to picture just how much bigger you could potentially get. Know this though: the closer you start to get to your genetic limit, the harder it will become to add on more muscle. This is why experienced athletes can often be quite jealous of beginners who still experience ‘noob gains’. But it’s good news if you’re currently very skinny, because it means you’ll be able to start really piling on the pounds quickly with the right regmine. Calculating Your AMR and BMR With that out the way, we can finally work out your AMR and BMR. So what exactly are these numbers? Well your BMR is your ‘Basal Metabolic Rate’. This is just how much energy (in calories) your body needs in order to live. This is assuming you’re not moving at all – just lying there. Your body will still need to use up energy simply to maintain your systems – to help you blink, breathe, digest and pump blood around your body. Your AMR is this number + the number of calories you are burning through movement and exercise. When you combine those two things, what you’re left with is the total energy demand of your body on an average day. This in turn tells you just how much you need to eat if you want to avoid burning fat and how much you need to eat if you want to encourage burning fat. Because if you were trying to lose weight, then you would need to remain in a calorie deficit. That would mean you’d be eating fewer calories than you burn throughout the day. As a result, your body would be forced to burn fat in order to fuel your various movements or just to keep your heart beating. But you’re not trying to lose weight, in fact, you’re trying to gain weight (albeit a certain kind). That means you need to maintain a caloric surplus where you consume more calories in the day than you use up. This in turn will mean that your body then has extra calories to spare and it will most likely store these calories as fat around the body. Or use them to build muscle. Or provide you with fuel to move around with. You don’t want to go too far into surplus or you’ll end up looking huge and blobby while also breaking out in bouts of acne. Instead, you need to go just far enough into a surplus and that’s why you need to get scientific and you need to calculate precisely how many calories you need and how many you’re eating. There are numerous equations for calculating BMR but the one we’re going to use is based on your lean body mass. That’s very important because muscle is more metabolically active than fat. If you are very heavy due to lots of muscle, then you will burn more calories simply to maintain and operate all that muscle mass! So the equation looks like this: BMR = 370 + (9.79757519 x LBM(lbs)) When I take my 162.288 and put that in, I get a BMR of 1,960. That means that if I just lay there all day, I would lose weight unless I ate at least 1,960 calories (kcal).

Table of Contents * Introduction * Chapter 01 - Overview: What Are Microsoft Ads And How does Microsoft Advertising Works? * Microsoft Ads vs. Google Ads: What's the difference? * How to set up and use Microsoft Ads for your business * 4 tips for using Microsoft Ads to advertise your business * How do keywords trigger ads? * How does Microsoft Advertising work? * Chapter 02 - Step-By-Step Process To Set Up Microsoft Ads And Best Practices For Running Campaigns * How to set up your Microsoft Ads account * How to set up a Microsoft Ads campaign * How to use dynamic keyword insertion * How to set up conversion tracking * How To Set Up Conversion Goals * How to create a remarketing list in Microsoft Ads * Microsoft Ads: Exclusive features and benefits * How to import Merchant Center from Google * Chapter 03 - Reasons Why You Should Use Microsoft Ads For Your Business * Enjoy Lower CPCs & Scale * Access Premium Placements with Audience Ads * Save Time By Importing from Google Ads * Chapter 04 - Steps To Create Successful Ads For Bing * The importance of checking your Quality Score * Microsoft Advertising vs. Google Ads * Chapter 05 - Google Ads Vs. Microsoft Advertising: Which Is Better For Your Business? * Google Ads & Microsoft Advertising: Like Peanut Butter & Jelly * Google Ads vs. Microsoft Advertising: Understanding the Two Ad Platforms * Google Ads + Microsoft Advertising = Best PPC Ad Strategy for Your Business * Chapter 06 - Microsoft Advertising Features You Might Not Know About * Chapter 07 - Tips To Optimize Your Microsoft Ads * 7 ways to optimize your Microsoft Ads and get the most visibility on Bing * Chapter 08 - Top PPC Tips For Microsoft Advertising * Why Microsoft Advertising? * Getting Started With Microsoft Advertising * Google Ads vs. Microsoft Advertising * How to Write a Compelling Ad Copy * Chapter 09 - Microsoft Ads Tips To Get More Clicks And Conversions * 8 ways to optimize your Microsoft ads for more conversions * Chapter 10 - Bing Ads Vs. Google Ads: The Pros & Cons Of Each Platform * The difference between Google Ads and Bing Ads * Bing Ads vs. Google Ads * Cost: Bing Ads vs. Google Ads * More benefits with Bing PPC * Conclusion Sample Content Preview Being effective with Microsoft Ads requires constant tweaking If you’re looking to increase the flow of leads into your marketing funnel, PPC advertising through Microsoft Ads is a great way to do it. It’s a way to ensure you’re getting the most bangs for your buck by only paying for clicks from people who are already interested in what you have to offer. However, it’s not a set-it-and-forget-it operation. You may run into issues, like some keywords being more expensive than others or certain keywords bringing in unwanted and unexpected traffic. As a result, you must constantly monitor the performance of your ads to determine which keywords are working for you and which aren’t. Experiment with different keywords and different strategies. Try out different ads to see which get a better click-through rate. It’s a constant process if you want to be successful, so don’t neglect this aspect of your marketing efforts. How do keywords trigger ads? Keywords are the words or phrases that you associate with your ads so that potential customers who are searching the web can find your ads. For example, Paul is the owner of Contoso Bistro. Since he wants to increase his lunch take-out business, he uses "lunch take-out" as a keyword for his ad. When someone searches for "lunch take-out" his ad will show on the Microsoft Search Network search results page. You can choose how closely you want the words or phrases a customer searches to match your keywords. You can use exact match, which is just that—the search query must match your keywords exactly for your ad to show. Using exact match gives you the ability to show your ads to specific audiences, as your keywords are targeted more precisely. If Paul chooses his exact match keyword to be "lunch takes out," the search query has to be exactly "lunch take out" as well. On the other hand, you can use broad match, which means that your ads can show even when a relevant variation of your keyword is included when a customer searches. Using broad matches can show your ad to a wider range of customers without having to spend a lot of time building keyword lists. So, if Paul decides to use broad match for his campaign, his keyword of "lunch take-out" could be triggered by a search query for "lunch delivery." Where do ads show up? Now that you know what can trigger your ad and where it can appear, let's take a quick look at the ad position. When a customer searches Bing, AOL, or Yahoo, an auction determines which ads are shown and where they're placed on the page. This placement is what we call ad position, and it's where your ad appears on the Bing, AOL, or Yahoo search results page—on top of the search results, on the side of the page, or at the bottom of the page. It's generally more desirable to have your ad appear higher along with the page, as it's more likely that customers will be able to see it. Ad position is determined by a variety of factors: * The amount you bid for your keyword. * The amount of the competitive bid for that keyword. * Your ad's relevance. * Your ad's performance. How much will it cost? How much you want to spend is up to you. You decide on the bid amount for keywords, which is the price you want to pay each time your ad is clicked. Then, every time someone searches the Microsoft Search Network, an auction determines which ads are shown and where they'll appear on the search results page. If your ad is eligible and appears on the search results page, you'll only be charged when the ad is clicked. The actual pay-per-click (PPC) amount is, at the most, the bid amount you set and never more than that and you can pay now (prepay) or later (postpay) for those charges. When you prepay for your clicks, charges are deducted from the funds you add to your account. Once you run out of funds, your account is put on hold until more money is added. When you pay later, charges accumulate as your ads are clicked. You then pay either on your monthly billing date or when you reach your billing threshold (a spending limit before we automatically bill you), whichever comes first.

Sample Content Preview If you have access to buyers of analytical work, Wordpress, theme installations or writing for SEO and other purposes, you may want to try reselling the services of people who provide these types of work. You save time and money. You’re just the middle man. Basically, you find buyers and you charge them a lot more money than what you’re paying Fiverr service providers. Sounds awesome, right? Here’s the drawback. You can’t use this buy low and sell high strategy for certain types of services. For instance, Fiverr does automatically watermarks drafts of graphics works. If somebody’s doing a logo for you and they send in a draft, when you download that draft, it will say “Fiverr” right in the middle. Fiverr does this because in the past, people would resell graphics services to their clients. Their clients would ask for revision after revision then after all this process and waste of time, the customer demands a refund. Everybody loses. Fiverr caught wind of this and effectively discourages graphic work reselling. Also, this watermarking system prevents customers on Fiverr itself from ripping off service providers. As long as you can find buyers, there’s a wide range of services you can resell. Just make sure that you’re not going to run a file of the watermark system. Bundle services and sell newly build online assets Believe it or not, there are quite a number of people who would buy websites that do not contain anything. These are website shells also called turnkey or starter sites. These websites generally either have very little content or have only “starter content” or absolutely no content. All of these are in demand as turnkey websites. The idea is for somebody to buy them and just pump traffic to them and make money off the ads or their mailing list. The reason why people buy this type of asset is because they simply do not have the time or expertise to create a new website from scratch. When you place orders with different Fiverr service providers for website development or Wordpress installation, you tap into different sources of talents of the different sources that you need to put together a turnkey website. You then spend very little money putting together this turnkey website and then you sell it right after you have put in enough content, or in many cases, no content at all. This is actually quite lucrative if you know where to sell. If you want to figure out the secret of how to make money off Fiverr using this technique, click here. Bundle services and sell sites with traffic This technique basically builds on the previous technique. You contact many different cheap service providers to develop a turnkey site. You got somebody to design the banners and the headers. You get somebody to install the Wordpress theme. You get another person to write the content. You get another person to modify the theme. You then put everything together and you stock it with content. There are plenty of writers and video producers and audio developers on Fiverr. If you’re looking for content, Fiverr is the place to go. This is especially true if you’re looking for affordable custom content. Once you have stocked your turnkey site with content, the next step is to go to the traffic providers on Fiverr and hire them to work their magic. All told, expect to spend less that $200 to $300 on this project. If everything goes well and your turnkey website actually generates a little bit of cash, you can flip that website to sell for possibly hundreds if not thousands of dollars. It all, of course, depends on your niche, target audience as well as the overall quality, traffic volume and conversion ability of the turnkey asset you have built. If you want a blueprint on how to do this right so as to actually make a profit, click here.

Sample Content Preview When it comes to themes and plugins, there are thousands you can choose from. You can make your WordPress site as simple or as complex as you like. While building sites on WordPress is relatively easy, it’s not all fun. Especially when your site starts becoming slow. You may not notice it at first, but when you start adding tons of content to your site and adding new features, your site will eventually slow down. And this is something you should avoid at all cost! A slow website will turn off your visitors, and search engines like Google and Bing. If you don’t do anything about it, you could lose all your hard work and your once successful website will be a thing of the past. The good news is it’s not all that hard to breathe new life into your WordPress site. There are many different ways you can speed up your website, and you don’t even need to know how to code. Simply follow the tips we’ve prepared in this report, and your site will be back to loading at blazing-fast speeds! Method #1: Use A Lightweight And Well-Coded WordPress Theme There are thousands of free and premium WordPress themes. Some are fast and lightweight, while some are slow and bloated. You need to know which is which. If your theme hasn’t been updated in years, then you probably should look at getting a new one. Also, some ‘free’ WordPress themes – especially those not listed in the official WordPress theme repository – are badly coded. Some even include spyware and viruses which can slow down and do major damage to your site. If you want to check which WordPress themes are fast, you can install and activate a theme you like and then run your site on a page speed tool like Pingdom (https://tools.pingdom.com) or GTMetrix (https://gtmetrix.com). If you find that theme to be slow, you can try another theme and run it through the same speed test. You can repeat this process until you find a theme that’s fast enough to get high marks on various page speed tools. Another important thing you need to remember is that WordPress gets frequently updated. As such, many developers continuously update their themes to keep up with the latest versions of WordPress. Since WordPress is open-source and you’re pretty much in charge of your website (unless you have an I.T. guy on your team), then it’s up to you to make sure your version of WordPress as well as all your themes and plugins are always updated to the latest versions. When you fail to update your core WordPress files, you’re essentially making your site vulnerable to bugs, hackers and bots which can definitely affect your site’s performance. If your site gets hacked, an individual or a network of computers can control your site and your web server. They will steal your content and your bandwidth, slow down your server and cause many problems to your site. Method #2: Use A Caching Plugin Using a good caching plugin is a must if you want to speed up your WordPress site. Without caching, your web server will use up a lot of resources serving (and re-serving) all of your website files to all your site visitors. Unlike static HTML sites which are created using HTML, CSS and JavaScript, WordPress sites mainly use PHP. If your site doesn’t use a caching plugin, your web server will dynamically generate the HTML version from your site’s PHP scripts. If you’ve only got one visitor at a time, then your server can easily handle this task. But what happens when you’ve got hundreds of people browsing your site at the same time? Your server will be ‘overworked’ from generating the HTML version of your site every single time someone lands on it! Your site will slow down, and people will be leaving your site in droves. With caching, you’ll essentially be easing the load on your web server. When people visit your site, your server will serve a cached HTML version of your website instead of generating an HTML version each time.