{"title":"Fitness \u0026 Nutrition","description":"\u003cp\u003eAdaptable training programs and sensible, sustainable nutrition guides that flex to your body, your equipment, and your goal — fat loss, muscle, or conditioning. Instant digital download.\u003c\/p\u003e","products":[{"product_id":"the-adaptable-strength-conditioning-system","title":"The Adaptable Strength \u0026 Conditioning System","description":"\u003cp\u003e\u003cstrong\u003eOne framework that flexes to your body, your equipment, and your goal.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eMost programs are built for someone else — their schedule, their gym, their body. When life doesn't match the spreadsheet, the plan breaks and you start over. Again.\u003c\/p\u003e\n\u003cp\u003eThe Adaptable Strength \u0026amp; Conditioning System teaches you the \u003cem\u003elogic\u003c\/em\u003e behind programming once, so you can build and adjust your own training for the rest of your life.\u003c\/p\u003e\n\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe core framework\u003c\/strong\u003e — how to structure a week around any goal: fat loss, muscle, strength, or conditioning\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProgressive overload, made practical\u003c\/strong\u003e — the two-number method for adding difficulty without a spreadsheet\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eVolume and intensity dialled in\u003c\/strong\u003e — how many hard sets per muscle per week, and how close to failure to train (RIR\/RPE)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull program library\u003c\/strong\u003e — ready-to-run splits from 2 to 6 days a week, gym or home\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCalisthenics progressions\u003c\/strong\u003e — build real strength with zero equipment, using harder movements instead of endless reps\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMobility and warm-ups\u003c\/strong\u003e — short, targeted routines that improve how you move and lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSane nutrition\u003c\/strong\u003e — protein targets, the plate method, and sample days; no crash diets, no food rules you can't keep\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEvidence-based supplements\u003c\/strong\u003e — the short list that's actually worth your money, and what to skip\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRecovery and deloads\u003c\/strong\u003e — sleep, fatigue management, and when to back off so you come back stronger\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eRead before you buy\u003c\/h3\u003e\n\u003cp\u003eThe Journal covers this material in the open — judge the thinking first:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/news\/progressive-overload-for-beginners\"\u003eProgressive overload for beginners\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/news\/how-many-sets-per-muscle-per-week\"\u003eHow many sets per muscle per week\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/news\/how-much-protein-to-build-muscle\"\u003eHow much protein to build muscle\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/news\/4-day-upper-lower-split\"\u003eThe 4-day upper\/lower split\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/news\/how-hard-should-you-train-rir-rpe\"\u003eHow hard you should train (RIR and RPE)\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"\/blogs\/news\/lose-fat-without-losing-muscle\"\u003eHow to lose fat without losing muscle\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003eBeginners who want to start correctly instead of guessing, and intermediates tired of program-hopping. Whether you train three days a week or six, in a full gym or a bedroom with no equipment — the system meets you where you are.\u003c\/p\u003e\n\n\u003ch3\u003eBuilt on evidence, not bro-science\u003c\/h3\u003e\n\u003cp\u003eThe core recommendations are grounded in published research and position stands from bodies like the ACSM and ISSN, with sources cited throughout. Where the evidence is genuinely unclear, it says so.\u003c\/p\u003e\n\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eDo I need a gym?\u003c\/strong\u003e No. Every exercise has a home and bodyweight substitution, and there's a full calisthenics progression library for training with no equipment at all.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIs this a fixed program or a system?\u003c\/strong\u003e Both. You get ready-to-run templates from 2 to 6 days a week, plus the logic to adjust them yourself as your schedule, equipment, or goal changes.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWill it work for fat loss and muscle?\u003c\/strong\u003e It's one framework with different dial settings — volume, intensity, rest, and conditioning shift by goal rather than requiring a different program.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow is it delivered?\u003c\/strong\u003e Instantly as a PDF after purchase. Any device, yours to keep, with free updates when the guide improves.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eOne framework. Every goal. Your way.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003csmall\u003eThis guide is educational and is not medical advice. Consult a qualified professional before starting a new exercise or nutrition programme.\u003c\/small\u003e\u003c\/p\u003e","brand":"Cito Thriven","offers":[{"title":"Default Title","offer_id":40853889876097,"sku":null,"price":19.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0610\/5651\/6225\/files\/rn-image_picker_lib_temp_370c51e2-cd00-4388-8763-f497b973d99b.jpg?v=1786635805"}],"url":"https:\/\/citothriven.com\/collections\/fitness-nutrition.oembed","provider":"Cito Thriven","version":"1.0","type":"link"}