how to glow up in 2024 asap (no bs full guide)
Summary
TLDRThis video script details a personal journey of self-improvement, emphasizing the importance of mindset and self-image in a 'glow up' transformation. The speaker shares a comprehensive guide covering physical attractiveness through body aesthetics, skincare, grooming, and mental well-being. They advocate for consistency, progress tracking, and dopamine detoxing to replace harmful habits with productive ones. The script encourages viewers to take action, offering practical steps and tools for both physical and mental enhancement, aiming to inspire and motivate personal growth.
Takeaways
- 🌟 Start with a positive mindset; believe in yourself and visualize success for a glow up journey.
- 🏋️♂️ Physical attractiveness is a key component of glow up; focus on body aesthetics and a healthy lifestyle for a V-shaped physique.
- 🍽️ Nutrition is crucial; aim for a calorie balance based on your weight and activity level, and never skip protein intake.
- 💪 Consistency in the gym is vital; avoid skipping two consecutive days to maintain discipline and progress.
- 📅 Effective time management is essential; use tools like Google Calendar to organize and track your activities.
- 🧖♂️ Skincare is not gender-specific; know your skin type and follow a routine for clear and glowing skin.
- 🦷 Good oral hygiene and grooming are important; maintain cleanliness and a fresh appearance to boost attractiveness.
- 🕊️ Avoid harmful habits like excessive screen time and social media; replace them with productive activities.
- 🧘♂️ Develop healthy habits like meditation, gratitude, journaling, and early rising to improve mental well-being.
- 🤝 Engage in positive social interactions; a simple compliment can have a significant impact on your life.
- 📈 Continuous self-improvement and learning are part of the glow up process; seek out resources and workshops to enhance personal growth.
Q & A
What is the main focus of the 'glow up' journey described in the script?
-The main focus of the 'glow up' journey is to improve both physical and mental attractiveness, self-image, and overall well-being through a step-by-step guide that includes mindset changes, physical fitness, skincare, grooming, and mental health practices.
Add your second question here
-Add the corresponding answer here
Outlines
🌟 The Beginning of the Glow Up Journey
The speaker reflects on their transformation journey, emphasizing the importance of cutting out toxic influences and focusing on personal growth. They stress the importance of mindset and self-image in achieving a glow-up and introduce the concept of taking the first step towards change. They caution against waiting for motivation and highlight the consequences of not starting, using the example of people who never begin their glow-up journey.
💪 Achieving Physical Attractiveness
The speaker delves into the steps for enhancing physical attractiveness, focusing on body aesthetics. They provide detailed advice on achieving a V-shaped physique by training specific muscle groups and maintaining a low body fat percentage. Practical tips include a free workout program, the importance of a calorie deficit or surplus based on body type, and the significance of protein and cardio. They also emphasize consistency, avoiding prolonged breaks from the gym, and the importance of tracking progress.
📅 Managing Consistency and Progress Overload
The speaker highlights the importance of consistency in workouts and offers practical advice on managing time using tools like Google Calendar. They explain the concept of progress overload and the need to track workout progress using apps like Strong Log. The speaker also stresses maintaining good form during exercises and the benefits of asking for help at the gym to improve social skills and achieve better results.
✨ Enhancing Facial Aesthetics
The speaker shares a comprehensive guide to improving facial aesthetics, starting with skincare routines tailored to different skin types. They emphasize the importance of a good skincare regimen, including the use of cleansers, toners, vitamin C, retinol, and moisturizers. The speaker also covers grooming and hygiene tips, such as regular hair washing, dental care, and proper grooming of facial hair and eyebrows. They advocate for the use of specific products and tools to maintain hygiene and appearance.
🧠 Mental Transformation and Dopamine Detox
The speaker discusses the mental aspect of glowing up, emphasizing the importance of a dopamine detox to eliminate bad habits that provide short-term pleasure but long-term misery. They suggest replacing these habits with productive activities like meditation, gratitude journaling, exercise, and early rising. The speaker provides a step-by-step guide for tracking progress and celebrates small achievements to reinforce positive changes.
📱 Quitting Social Media and Overcoming Loneliness
The speaker shares their personal experience of quitting social media to focus on self-improvement. They acknowledge the challenge of loneliness but emphasize the benefits of detaching from social media to grow personally. They introduce an upcoming workshop aimed at helping others glow up mentally and physically, highlighting the importance of finding like-minded individuals to support the journey.
🤝 Enhancing Social Interactions
The speaker recounts a personal story about initiating a conversation with a stranger, illustrating the power of simple compliments and positive interactions. They encourage viewers to step out of their comfort zones, engage with others, and build social connections. The speaker emphasizes the positive impact of social interactions on personal well-being and encourages viewers to invite friends for activities and enjoy their own company if necessary.
Keywords
💡Glow Up
💡Mental Health
💡Physical Attractiveness
💡Skincare Routine
💡Bodybuilding
💡Nutrition
💡Consistency
💡Progress Overload
💡Social Interactions
💡Habits
💡Self-Image
Highlights
The importance of mindset and self-image in the glow up journey, emphasizing the need to visualize oneself as already improved.
The 'glow test' concept, illustrating the inaction of those who never start their self-improvement.
The necessity of not just physical attractiveness, but also inner strength and self-belief.
Transcripts
Here's what I look like now
after two years of my glow up journey.
But it wasn't always like this.
I went through so many failures,
so many breakouts.
In July 2020,
I disappeared for six months,
cut out all the toxic people from my life
and focused on myself.
And by the way,
it doesn't matter at
what time of the year you watch this.
The sooner you take action, the better.
I'm not going to waste more time.
Here is a no bias.
Step by step, full guide on
how to glow up this year.
Let's begin.
Step zero Mindset and self-image.
This is the most important step
if you want to glow up ASAP.
You need to keep in mind
that it's not going to be easy.
If it's easy,
everyone will be walking around
looking like Brad Pitt and giggle shed.
But if you take your first step today,
you'll be way ahead of the people
who are still thinking about starting.
Here's a fact about these people.
Let's call them the glow test. Nader's.
These people will never, ever start.
They're still waiting
for motivation to kick in.
And after ten years of waiting,
he's 30 years old now.
He's broke.
No future,
no children, no
wife, unattractive, working 9 to 5.
If this doesn't give you anxiety,
I don't know. What will you want to know?
Another fact about them.
They already skipped
the physical attractiveness
part to attract that baddy in school.
So if you're listening to this,
that means you're
not a part of that group.
I'm proud of you, bro.
Focusing on physical attractiveness only.
It's like having a nice looking car,
but it doesn't work.
What's the point of being attractive
but dead inside?
You need to visualize yourself
as someone who has already glowed up,
which moves us to the importance
of having a good self-image
about yourself.
If you see yourself as a weak
and unlovable person,
your mind starts to find ways
to become that weak, unlovable person.
But if you say that I'm that guy,
I'm the greatest.
Your mind will find ways
to behave like that guy.
That's why
Muhammad Ali always shouts, I'm
the greatest boxer of all time
and I'll never be defeated.
Most people will see this as a huge ego
and need to get humbled.
But believing in yourself
and ego is two different things.
And as you can see, you achieve that
because of a positive self-image.
But you need to put in the work.
Of course, you need to prove to yourself
that you're that guy right now.
Let's talk about the thing
that you're waiting for.
Here is a step
by step guide on how to grow up
mentally and physically in 2024.
Let's begin.
Step one is physical attractiveness.
You're tired of hearing this advice.
I know, bro. Here's a no B.S.
guide of what
to do to be more attractive.
Step 1.1 Body Esthetics.
This is the only activity in this guide
that will make people say,
I didn't recognize you for a sec
when I first saw you,
and I hope everybody watching experiences
the confidence boost from that.
You need to start
having an esthetic body.
Having an esthetic body is not normal.
Bodybuilding like Seebohm is doing.
It focuses on the muscle groups
that will make you look attractive
and have the V shape
look and also having a low body
fat percentage
to show the muscle that you've built.
Here's an example of an esthetic body.
To achieve this kind of physique,
you need to train your back
upper chest, shoulder straps, abs,
neck and biceps.
That's why
I created a free workout program for you,
and you'll find it in the description.
And I also included a home workout.
So no excuses, bro, for disease.
Should I bulk or should I cut?
If you're overweight,
getting into a calorie
deficit of -300 calories,
which means eating less and moving more
if you're underweight,
getting into a calorie
surplus of plus 300 calories,
which means eating more and moving more.
You need to hit your protein goal
every day.
To know
how much protein you need
a day, it's one gram per
pound of body weight.
Also, cardio
is essential
for both cutting and bulking,
not just for weight, but for health.
Doesn't matter what form.
Just do something.
Here is the only equation
you need to build an esthetic body.
I'll explain this equation to you.
The first part is hitting the gym daily.
I mean, every single day,
even on Sundays.
But as is why hit the gym daily?
You're supposed to take a rest
day, right?
Yes.
It's a must to have rest days,
but active rest days.
Don't sit on the couch and watch
Rick and Morty
while eating a pack of Cheetos
and Coke and say, It's my cheat day, bro.
This is where all the people mess up.
I know the people from Reddit
are going to comments on this video.
They're probably going
to write a whole paragraph explaining
why I'm wrong.
I'm just sharing what worked for me, bro.
The second
part of the equation is consistency.
There's a jacked guy at my gym.
He's the ultimate giga Chad.
He actually kind of looks like Giga Chad.
If I find his picture,
I'll put it on the screen.
I asked him
one time
how to stay consistent in the gym,
and he said something
that raised my eyebrows.
He told me I didn't go for two
days in a row and I became a crackhead.
I began to eat bad food,
smoke weed and lack of discipline.
In my work.
I lost a lot of money
and I lost my desire to go to the gym.
All this is because of two days
in a row without working out.
So it's
okay to skip one day, but don't skip
two days in a row.
I know the gym rats will relate to this,
so much.
The conclusion
is that don't skip
two days in a row and go
anyway when you don't feel like going.
The third
part of the equation
is doing it for a long period.
You only need two things to do it
for a long period.
First, you need to see the progress.
Second, get complimented by a cute girl.
Congrats, bro.
You're addicted now,
but some days you don't want to go
because you have an exam.
Tomorrow, that's when you go anyway.
You don't lack time.
You lack time of management.
Start managing your day
on Google Calendar.
Here's an example of my calendar.
The fourth
part of the equation is progress
overload.
Progress overload is lifting
more than you lifted last week.
You can increase the reps
or increase the weight
you need to track it
using an app called Strong Log
the exercises you're doing
and try to push to failure
the same Sulik style.
The fifth part of the equation
is good form.
Don't lift to impress a girl in the gym.
She's not looking at you, but she will.
If you focus on building
a Greek gods body,
focus on your form over the weight.
Here is an actionable step to do.
Step one
go to the description
and take a look at the workout program
I did for you.
Step two Sign up
for the nearest gym to your house.
I don't care if it's far away.
You need to sack or face for it.
The days are going to pass anyway.
Either you go today
or stay weak for the rest of your life.
The choice is yours.
Step three Just show up and search
for the exercises they did for you.
Do them with the correct form.
If you don't know how,
ask a muscular guy in the gym.
You'll level up
your social skills
and get $1,000 of value for free.
So it's a win win situation.
And don't worry,
the people in the gym are friendly.
You just need to go there
even if you do only one set
and come back home.
Step two is facial esthetics.
Here is the
no bias way to improve facial esthetics.
Step 2.1 Skin Care.
Here's my skin when I was 18 years old
and here is my skin.
Now to this day,
some people think it's gay
to put products on your face.
This limiting belief
will make you less attractive
and reduce your opportunities in life.
The first thing people look at
when they're talking to me is my face,
and since the first impression
lasts for so long
and also people are so polite
and respectful,
they'll not tell you the truth.
They'll cut you off with no explanation.
Here's a
no bias guide on how I got glowing skin.
The first step is knowing your skin type.
There's oily skin
which is always shiny and greasy.
Then there's dry skin,
which is always dry,
and there's a combination skin
which is oily on the T-Zone of the face,
in the nose
and in the forehead and chin
and dry on the cheeks.
And there is normal skin,
which is heaven.
They have glowing skin with no products.
After knowing your skin type.
Here's my skincare routine
that made my skin glow.
Morning skin care.
I'll start by cleansing my face
with this survey cleanser
and then use a toner by Eltamd
to remove the excess dirt from my skin.
Don't apply the toner on a cotton pad.
It'll clog the pores
which will lead to breakouts.
Let the toner dry.
And then I add vitamin C by survey
to make your skin glow.
It's optional
so you can skip this evening.
Skincare. I'll cleanse and apply toner.
Then I'll add this retinol by cerave.
Retinol is the magic ingredient
in skincare.
Retinol cleans pores, protects
from breakouts, closes
pores, removes
acne, clears acne scars and slows aging.
This is they must have product.
If you're new to retinol, start
with three times a week,
then increase the use gradually.
After that I moisturize my face with this
PM moisturizer by survey
and also I exfoliate my skin
with this exfoliator by Derma
E twice a week to remove
all the dead skin cells
and it makes my skin smooth af.
Also keep in mind
that if you see a breakout
when using retinol
that means the product is working.
Don't panic and stop using it.
Trust the process
and then repeat this for a long period.
You'll start to see progress
after two weeks of this,
here's a bonus tip to have clear skin
and is to drink a gallon of water a day.
That's why you need to carry water
wherever you go.
You'll pay a lot,
but you'll get used to it.
Step two Point to having a good jawline.
The best
no bias way to have a good
jawline is step one is hitting the gym.
Step two chewing on mastic gum
to make the jawline stronger, I'll link
the one I use below.
Step three
Everybody has good jaw lines,
but it's covered in fat.
Remove the fat from your face
and go below 15% body
fat you'll be a different person.
Step four
Muting and facial exercises do work,
but it's a long term game.
There's an app called Mew
that will make the process easier.
It'll help
you make viewing a habit which is crucial
for getting visible results.
And also it'll send
reminders to your phone
so you'll not forget to keep your tongue
in the right position.
And since I care about you guys,
I contacted them and got you a 30%
off the annual plan.
By using my code fresh,
you'll find the link in the description.
Treat your face as a muscle group.
You don't need to train every day.
Try to train it 2 to 3 times a week.
Max.
Step 2.3 Grooming and hygiene.
The biggest turnoff
for everybody,
especially girls, is smelling bad.
If you're five out of ten in looks
and you smell good,
you'll be eight out of ten easily.
People can see that
you take care of yourself
and make a good first impression.
Here's my no B.S.
shower routine.
I don't use products
that have some ingredients
that I don't know how to pronounce.
Step one
I wash my body with an organic body wash,
apply the body, wash whole body,
including your armpits, your balls
and your ass,
and you'll be smelling fresh all day.
I'll include the one I use
in the description.
Step two
I wash my hair twice
a week, wash your hair
with an organic shampoo
to remove dirt, massage
it gently, not hard Rinse
with cold water to reduce frizz.
Step three I apply
organic conditioner daily.
Yes, I apply this daily.
It will make your hair smooth
and trust me, since I have curly hair
so I need to keep it looking fresh.
Step four I apply coconut oil.
This is how to make your hair
grow fast glow and smell good
don't apply too much applied
just a little on wet
but not very wet hair.
Step five
I let it dry with air or the sun,
but what if I get sick?
You'll not get sick.
Just sit in the sun if it's out.
And if not, it's going to take longer.
Step six Brush your teeth
with an electric toothbrush
that has a timer on it.
Apply a little toothpaste and brush
it gently.
Don't do it hard
and then floss your teeth
with this dental Flosser Step
seven Clean your tongue.
All the bad smell is from the tongue,
so make sure to clean it with this tongue
scraper and you're good to go.
Apply cologne, apply
it twice on your neck,
once behind each ear
and once on your chest and wrist
after that is grooming.
I don't go to the barber
because I have long hair.
I go to the barber once
every month to fix my hair
and make it look presentable.
But if you have a fade,
you need to go once a week.
I know it's expensive,
but you need to invest in yourself
or grow your hair.
So if you're broke like me,
and if you have a mullet,
you can do it at home.
Use a clipper and you're good.
If you have long hair, try
a buzz cut and see how you look.
If you have short hair,
grow it out and see how you look.
Try different hairstyles.
I won't tell you what haircut to get
because I don't know your style.
Scroll on Pinterest
until you see a haircut that you like.
Second is the beard.
If you can't grow a beard like me,
clean
shave every two days,
don't use your dad's razor,
it'll cause acne.
I use this electric razor
shave like a normal razor.
If you can grow a beard,
grow it out and fix it every three days.
Third is your body.
Don't use
the razor that you use
on your face for your balls.
You need to buy another clipper
for your private parts.
I use manscaped.
It's gentle on your pee
and it's waterproof
so you can shave in the shower
after shaving your private parts,
shave your chest, shoulders and abs.
This reveal
the muscle you built
or you will build forth is your eyebrows.
If you have hair in this part,
pause the video and go
shave it right now and come back.
It can take you 3 seconds
to be more attractive right now.
Step 2.4 White teeth to have white teeth.
Brush them twice a day with fluoride
free toothpaste.
People ask me why fluoride free?
Because fluoride is bad for testosterone.
I brush my teeth
with this electric toothbrush
and then I apply
these 3D white strips by crest,
apply it for 30 minutes,
try to do something with it,
maybe read a book or study.
After one week, you'll see good results.
This is the only method
to have white teeth.
Don't use black toothpaste.
Yes. It's not good for your gums.
Let's move on
to the mental side of glowing up.
Now, here is a no bias guide
on how to glow up mentally.
First, I want to say that
most people clicked off, but you're here.
So I'm proud of you, bro.
Tap yourself on the back right now
and actually be proud of yourself.
You're not like the other people.
I wish I could fist bump you
because you're on the right track.
I kept the most important part
at the end of the video
because I only want
the people who actually want the glow
up to watch this part.
Let's begin
if your screen time is looking like this,
that means this detox
is going to help you a lot.
Dopamine detoxing
is the act of eliminating
all the bad habits they bring you.
A lot of pleasure now,
but make you miserable in the long term.
These habits
include video
games, junk food, porn and fapping, etc.
Replace them with more productive habits.
They won't
please you now,
but they'll make your life
more enjoyable
and happy in the long term.
Here is a step
by step of what you're going to do.
Step one
Fill out this mood self
assessment checklist.
It'll help you calculate your depression
and anxiety scores.
Make sure to screenshot this score.
We can compare it to a test
taken in two weeks
to see how you're feeling.
Step two we're going to develop
four habits
that are going to boost your happiness
to the roof in the next 14 days
meditation, gratitude,
journaling, exercise
and waking up before 8 a.m..
Go grab a piece of paper
and a pen and make a habit tracker
like the one you see on the screen
and tick the box.
When you complete one of these tasks,
when you first start,
you need to start doing these habits
as minimally as possible,
like really minimal.
If you did one push up,
if you did 1/2 of meditation,
if you write one sentence of gratitude,
tick the box.
If you woke up at 7:58
a.m., tick the box,
your brain will tell you
that you're not making progress.
Your brain is the reason you feel like
shit.
Your brain told you to watch porn
even though it's bad for you.
Your brain told you to eat junk food
even though you're on a diet.
The conclusion here is to stop
trusting your brain
and actually say, I'm making progress.
I used to do 0 seconds of meditation.
Now I do. 1/2.
This is progress, bro.
And here's a bonus tip
that will help you a lot.
Celebrate it
like you found the cure to cancer.
Celebrate hard
if you checked all the boxes for it
today, jump around,
smile and tap yourself on the back
because you're making progress
toward your goals.
Step three Quit Social Media.
This is one of the best decisions
you'll make in your entire life.
I quit social media four years ago.
I only use YouTube
and don't even consider it
social media
because as you can see,
you're getting value for free.
99 Most people don't want to quit
because they don't want to be lonely.
And I can relate to this a lot.
Loneliness is the biggest thing
I struggled
with when quitting social media.
When you start to improve
and focus on yourself,
you start to feel
that you don't relate
to your old friends anymore.
I struggled a lot in my glow up journey.
I didn't find anyone to grow up with
and not having anyone to turn to.
I said countless times
that this year is my year,
but I kept procrastinating,
feeling sorry for myself
and wasted four years of my life
trying to quit the bad habits.
That's why on the sixth
and 7th of January,
my good friend
Abraham and I will host
an eight hour weekend workshop.
We will reveal our ultimate 2024
glow up protocol.
So if you're a young man
who wants to glow up
mentally and physically in 2024,
then this is for you.
Abraham has 50 K subscribers on YouTube.
He's the go to guy
for taking control of your mind
and breaking bad habits.
He helped me
with my mental health issues.
Now the happiest I've ever been.
He'll reveal more about this
this weekend.
By the way, I won't do this again.
It'll be only hosted
on the first weekend of 2024.
If you're watching before then,
then this is a no brainer.
If you don't want to waste this year
two scroll down
and click the link
in the description right now
and make 2020 for your year.
Step four Social Interactions.
I have a story to tell you.
I went to a coffee shop last week
and I saw a beautiful girl
with curly hair and glowing skin.
I could see she had a good personality
because she was joking with the cashier.
I could see the positive energy
flowing over her,
but I did like her hair though.
I went to her and said
Hello there, I liked your hair.
It looks very good on you, bro.
I just saw her
eyes filled with happiness and joy.
She responded gracefully.
Thank you so much.
I like your hair to take a seat.
I was like, No,
no, I have work to do now.
I just wanted to say that
I like your hair. That's it.
And she said, Oh,
sorry for bothering you.
Thanks again.
And I went to my table
and I was working on a video at that time
and then I felt someone tapping my back.
I turned around and it was her.
She said that she wanted to know
my name and take my contact info.
So we exchanged contacts
and now we talk online.
But we've never met yet.
Maybe this girl can be my future wife.
Who knows?
Did you see that?
A simple compliment
can turn your life around.
Go compliment
someone and say, have a nice day
if you like something.
Don't tell him that.
I know it's very,
very uncomfortable to do that,
but it's good for your soul.
You'll make her day
and it'll make
your day with her reaction.
So go out more,
invite your friends for something fun,
and if no one comes, go
anyway and enjoy your own company.
If you invite ten people,
I guarantee that three of them will
join and voila,
you'll have a fantastic time together.
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