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0:00 Introduction
0:35 The basics
1:04 How many calories does your body need?
2:03 Macro Ratio
2:43 Calculating your protein, carbs and fats
3:31 Different Nutrition approaches
4:25 The Goal of your transformation
4:54 Micronutrients
5:09 If you are on a budget
5:29 Cardio
6:33 Weight training
7.17 The number 1 key
8:18 What is your WHY?
8:39 Daily Reminders
9:21 Self-Esteem and Achieving your goals
10.10 7 tips to work on Self-Esteem
How to transform? Nutrition, training + most important key - self-esteem and self-developement
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