To level up yourself from scratch, there is nothing better than working on yourself. By “work on yourself,” I mean work on your body. Your body is your house where you have to live for the rest of your life, and having a fit body describes how disciplined you are; it creates a stronger aura. By having a fit body, you’ll be respected by everyone, and I’m not talking about a super muscular body that contains tons of muscle. Your focus should be on a lean, toned body with less body fat. Women should aim for 21% to 32% body fat, and men should have 8% to 19%; it’s a healthy range.

• How to start: This is not a hard part; you can do it for free at your home by doing pushups, crunches, squats, and adding some cardio. That should be enough for the beginning.

• How long: In the beginning, you should do it for 30 minutes to 45 minutes, 4 to 6 times a week. It is enough for your start, and you need to maintain consistency for at least 6 months to see progress.

• What to do: The first thing you need to do is start exercising; this is the most important part. Next, you need to stick to your goal. Sometimes you’ll feel like giving up, but you have to keep going. Believe me, it’ll be worth it, and you’ll thank yourself.

• Things to avoid: To be honest, there is nothing that you should totally avoid suddenly; that’s going to be hard, and it’ll feel like pressure. You should enjoy the journey; it’s more important than the goal. But try to consume less junk food and alcohol.

What to do: It’s simple; just eat fresh foods like meat, vegetables, and fruits and drink at least 3.5 liters of water a day.

That’s all for a starter. You can customize a little bit because everyone has types of body and genetics. It’s totally up to you. And most importantly, you have to remember that you have to enjoy the journey; you don’t have to be super strict on yourself because at the end of the day, it is the only thing that matters. Achieving the goal isn’t promising, so you should enjoy and trust the process and live your life relentlessly.