how to glow up in 2024 asap (no bs full guide)

Summary

This 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.

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Outlines

00:00

🌟 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.

05:00

💪 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.

10:01

📅 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.

15:01

✨ 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

The term 'glow up' refers to a personal transformation that enhances one's physical appearance, mental well-being, and overall attractiveness. In the video, it is the central theme where the speaker shares their journey and provides a comprehensive guide on achieving this transformation. The script mentions the 'glow up journey' and the 'glow test' as examples of the concept being discussed.

💡Mental Health

Mental health is the state of an individual's psychological and emotional well-being. The video emphasizes the importance of mental health in the glow up process, suggesting that improving one's mental state can significantly contribute to personal development. The speaker discusses 'dopamine detoxing' and the impact of social media on mental health as part of the mental glow up strategy.

💡Physical Attractiveness

Physical attractiveness pertains to the aesthetic appeal of a person's physical appearance. The video provides a step-by-step guide on improving physical attractiveness, which includes body aesthetics, skincare, grooming, and maintaining a good jawline. The script uses phrases like 'having an esthetic body' and 'facial esthetics' to illustrate the focus on physical appearance.

💡Skincare Routine

A skincare routine is a sequence of steps taken to cleanse, treat, and maintain the health of one's skin. In the video, the speaker details their morning and evening skincare routines, emphasizing the importance of understanding skin type and using products like cleansers, toners, vitamin C, retinol, and moisturizers to achieve glowing skin.

💡Bodybuilding

Bodybuilding is the process of developing one's muscles for aesthetic and strength purposes. The script mentions bodybuilding in the context of achieving an 'esthetic body,' focusing on muscle groups that contribute to an attractive V-shaped physique and a low body fat percentage.

💡Nutrition

Nutrition refers to the intake of food and nutrients necessary for health and growth. The video discusses the importance of nutrition in the glow up process, advising on calorie intake adjustments for overweight and underweight individuals and emphasizing the need to meet daily protein requirements for muscle development.

💡Consistency

Consistency in this context means maintaining a regular and persistent approach towards achieving a goal. The speaker highlights the importance of consistent gym attendance and daily habits for both physical and mental aspects of the glow up journey, using the phrase 'don't skip two days in a row' to illustrate the point.

💡Progress Overload

Progress overload is a concept where one increases the intensity or volume of their exercise routine to ensure continuous improvement. The video mentions this concept as part of building an esthetic body, suggesting that increasing reps or weights and tracking progress can lead to better results.

💡Social Interactions

Social interactions refer to the communication and engagement with others in a social context. The video encourages viewers to improve their social skills by giving compliments and engaging in social activities, which can positively impact one's mental state and personal growth.

💡Habits

Habits are regular patterns of behavior that are often hard to change. The video discusses the importance of replacing bad habits, such as excessive screen time and unhealthy behaviors, with productive ones like meditation, gratitude, journaling, and exercise to improve mental health and overall well-being.

💡Self-Image

Self-image is the perception and evaluation of oneself. The video emphasizes the importance of having a positive self-image to motivate personal growth. The speaker uses the example of Muhammad Ali's self-belief in being 'the greatest' to illustrate how a positive self-image can drive success.

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.