DISC L A IM ER – PA K M M A is n ot respon sible for an y m isu se of th e in form ation con tain ed in th is packet. Th is is m erely a gu idelin e an d in n o w ay, sh ape or form does th is gu ide com pen sate or equ ate th e train in g on e receiv es u n der th e gu idan ce of an edu cated an d kn ow ledgeable in stru ctor. A n y resu lts th at com e from readin g th is gu ide are by a disci-plin ed im plem en tation of it, alon g w ith v igilan t diet an d focu sed exercise.

W h at I am g iving y ou h ere is a q uick, no nonsense g uid e to g etting y ourself in to am azing sh ap e in th e sh ortest tim e p ossible, along w ith th e basics th at y ou need to be able to d efend y ourself. N ow , I m ad e th is g uid e for p eop le w h o d on’t h ave th e tim e or th e resources to g o to a p rop er g y m w h ere a p rofessional is coach ing . If y ou d on’t h ave th e d iscip line to im p lem ent w h at y ou learn in th is g uid e, y ou m ay not g et th e results y ou w ant and in th e end y ou w ill h ave no one to blam e but y ourself. Case in p oint, at th e g y m w h ere I teach , Sy nerg y Mixed Martial Arts and Elite Fitness in D H A Lah oI teach , Sy nerg y Mixed Martial Arts and Elite Fitness in D H A Lah ore, all of th e stud ents h ave g otten am azing results w ith in tw o m onth s. Th is is because th ey are p ay ing to g ain access to p ersonal coach ing w ith m e, and th ey are th us p laced in a w inning environm ent w h ere th ey are p ush ed just enoug h to m ake substantial g ains. If y ou are rely ing on th is g uid e alone, not only w ill y ou need th e inform ation p rovid ed but y ou w ill also h ave to m uster up th e w ill p ow er and can d o attitud e to use th ese g em s of inform a-tion on y our ow n. Rem em ber, read ing th is g uid e w ill not turn y ou into lean m ean ass kicking m ach ine, IMPLEMEN TIN G IT TO TH E T h ow ever, W ILL. 100% g uaranteed !100% g uaranteed !

Defend yourself against any attacker and get a six-pack body along the way in 10 easy steps!

You m igh t not h ave b e e n e xp e cting th at one w e re y ou? M ay b e y ou w ante d to h e ar do th is p ush up th is w ay and bam , y ou’re gold. Unle ss y ou are m e ntally re ady and com m itte d to p utting in som e re al e ffort to transform y ourse lf from an out of sh ap e , m e ntally de fe ate d, and unm otivate d individual into a fine tune d ath le te w ith k nock out p ow eindividual into a fine tune d ath le te w ith k nock out p ow e r, y ou w ill fail. Le t m e re ite rate th at. W ith out th e m e ntal com m itm e nt and w ith out igniting th e de sire to b e com e a b e tte r y ou de e p in y our h e art, y ou w ill go now h e re . H aving inform ation tak e s y ou now h e re , tak ing action w ith th at inform ation doe s.

You m igh t not h ave b e e n e xp e cting th at one w e re y ou? M ay b e y ou w ante d to h e ar do th is p ush up th is w ay and bam , y ou’re gold. Unle ss y ou are m e ntally re ady and com m itte d to p utting in som e re al e ffort to transform y ourse lf from an out of sh ap e , m e ntally de fe ate d, and unm otivate d individual into a fine tune d ath le te w ith k nock out p ow eindividual into a fine tune d ath le te w ith k nock out p ow e r, y ou w ill fail. Le t m e re ite rate th at. W ith out th e m e ntal com m itm e nt and w ith out igniting th e de sire to b e com e a b e tte r y ou de e p in y our h e art, y ou w ill go now h e re . H aving inform ation tak e s y ou now h e re , tak ing action w ith th at inform ation doe s.

Step 1. Make the commitment

Step 2. Stop being “busy”

Pe ople at m y gym ofte n ask m e about w h at th e y sh ould e at. Th e y are usu-ally look ing for a spe cific die t plan. Th e y w ant to h e ar, “W ak e up in th e m orning and e at one banana w ith m ilk . W ait 2 h ours, drink a glass of w ate r and sq ue e z e a le m on in your m outh , th row som e salt ove r your sh oulde r 2 h ours and 15 m inute s late r e tc. e tc. Pe ople w ant som e m agic form ula. Be fore w e ge t to th e m agic form ula (actually th e re is none ) you sh ould tak e a look at w h at you e at and give yourse lf som e cre dit re garding nutritional k now le dge . Is drink ing soda h e alth y? Eve ryone is going to say NO , SO DA k now le dge . Is drink ing soda h e alth y? Eve ryone is going to say NO , SO DA IS NO T H EALTH Y. You k now th is, I k now th is, and e ve n a piss poor, une ducate d rik sh a drive r h as an ink ling of th is k now le dge . So now w h at you ne e d to do, is ask yourse lf th e q ue stion. H ow m uch soda do I drink in a day? If your answ e r is 3-4 tim e s th e n stop ask ing m e to give you som e fad-dish die t and e lim inate th e soda first! O ur culture k now s th at naan m ak e s you fat and roti w ill k e e p you fit, is th is ge ne rally true or not? I w ould say so. Cut out th e naan and e at roti! De si e ggs and de si th ings are said to h ave m ore pow e r th an factory farm e d e ggs and factory farm e d foods, just as in th e w e st th eas in th e w e st th e re is curre ntly a tidal w ave of inform ation th at organic, fre e range food is h e alth ie r th an factory farm e d food. W e in Pak istan k ne w th is long b e fore it b e cam e a fad! Th e point is, alm ost e ve ryone k now s th e basics of a good die t. Don’t e at junk , e at fruits and ve ge table s and don’t e at too m uch . I am sure all of you re ading th is k now th at. If th at’s th e case , th e n w h y th e confusion?! O nce you follow th e basic guide line s of a good die t plan laid out b y your m om and com m on se nse , and once you’re on a good e xe rcise routine , TH EN you can ask m e spe cifics. If you’re e ating parath a rolls and your fluid intak e consists of 100% soda, th e re is no point in m e offe ring you advice until you stop e ating crap!

Step 3. Stop Eating Crap

Pe ople at m y gym ofte n ask m e about w h at th e y sh ould e at. Th e y are usu-ally look ing for a spe cific die t plan. Th e y w ant to h e ar, “W ak e up in th e m orning and e at one banana w ith m ilk . W ait 2 h ours, drink a glass of w ate r and sq ue e z e a le m on in your m outh , th row som e salt ove r your sh oulde r 2 h ours and 15 m inute s late r e tc. e tc. Pe ople w ant som e m agic form ula. Be fore w e ge t to th e m agic form ula (actually th e re is none ) you sh ould tak e a look at w h at you e at and give yourse lf som e cre dit re garding nutritional k now le dge . Is drink ing soda h e alth y? Eve ryone is going to say NO , SO DA k now le dge . Is drink ing soda h e alth y? Eve ryone is going to say NO , SO DA IS NO T H EALTH Y. You k now th is, I k now th is, and e ve n a piss poor, une ducate d rik sh a drive r h as an ink ling of th is k now le dge . So now w h at you ne e d to do, is ask yourse lf th e q ue stion. H ow m uch soda do I drink in a day? If your answ e r is 3-4 tim e s th e n stop ask ing m e to give you som e fad-dish die t and e lim inate th e soda first! O ur culture k now s th at naan m ak e s you fat and roti w ill k e e p you fit, is th is ge ne rally true or not? I w ould say so. Cut out th e naan and e at roti! De si e ggs and de si th ings are said to h ave m ore pow e r th an factory farm e d e ggs and factory farm e d foods, just as in th e w e st th eas in th e w e st th e re is curre ntly a tidal w ave of inform ation th at organic, fre e range food is h e alth ie r th an factory farm e d food. W e in Pak istan k ne w th is long b e fore it b e cam e a fad! Th e point is, alm ost e ve ryone k now s th e basics of a good die t. Don’t e at junk , e at fruits and ve ge table s and don’t e at too m uch . I am sure all of you re ading th is k now th at. If th at’s th e case , th e n w h y th e confusion?! O nce you follow th e basic guide line s of a good die t plan laid out b y your m om and com m on se nse , and once you’re on a good e xe rcise routine , TH EN you can ask m e spe cifics. If you’re e ating parath a rolls and your fluid intak e consists of 100% soda, th e re is no point in m e offe ring you advice until you stop e ating crap!

Step 3. Stop Eating Crap

Now th at y ou h ave y our attitude , sch e dule , and die t re ady to go, b e fore y ou start training to b e a w arrior y ou’re going to ne e d som e bare e sse ntials. You w ill ne e d a 6-foot bar, y our ow n w e igh t in w e igh t plate s, a h e avy bag, som e boxing glove s and w raps, a jum p rope and a pair of running sh oe s. All th is is going to se t y ou back about 15,000 rupe e s if y ou ge t q uality stuff. O r y ou can sim ply go to a gy m w h e re all of th is is avail-able , lik e Sy ne rgy in D H A Lah ore . Th e re are ple nty of oth e r place s, b ut at Sy ne rgy y ou w ill ge t all of th e sam e training protocols th at I am giving y ou h e re , plus a m otivate d atm osph e re and e ncouraging training partne rs to h e lp y ou out. Any h ow , ge tting th e sh oe s and jum p rope and finding a basic gy m w ith w e igh ts w on’t b e a proble m . O fte n tim e s th e y w ill also h ave a h e avy bag to use . Th is is th e m inim um y ou ne e d to re ally k ick up y our training, alth ough I am going to give y ou ple nty of tips on h ow to train w ith NO EQ UIPMENT w h atsoe ve r.

So, y ou h ave y our e q uipm e nt or m ay b e y ou signe d up at a gy m . If y ou’re in Lah ore , th e n I h ope it w as Sy ne rgy ! Now y ou ne e d to ge t stronge r. I h ave th re e lifts for y ou th at are going to re q uire th e use of y our ce ntral ne rvous sy ste m and w ith in 8 w e e k s incre ase y our stre ngth 25%, m ay b e e ve n m ore !First of all, I am not going to give y ou a body b uilding First of all, I am not going to give y ou a body b uilding routine . O ur goal is not m ak ing our b ice ps b ig, ge tting gre ase d up in a th ong and prancing around in front of oth e r m e n. Th at’s body building, and it’s about look s. W e w ant stre ngth , raw stre ngth . But don’t w orry , y our m uscle s w ill b e com e firm e r and m ore de fine d just as th e y w ould if y ou h ad b e e n body building. Th e y just w ont b e inflate d m uscle s, th e y w ill b e le an, h ard, FUNCTIO NAL m uscle s.

If y ou w ant to ge t stIf y ou w ant to ge t stronge r, y ou’re going to ne e d to do th re e lifts. Be nch pre ss, de adlift, and sq uat. Do th e m at th e sam e ratio. Don’t do b e nch pre ss, b e nch pre ss, b e nch pre ss, b e nch pre ss som e m ore b e nch pre ss and e ve ry once in a w h ile w h e n y our rotator cuff is m e sse d up from too m uch b e nch pre ss, y ou re m e m b e r th e re w e re tw o oth e r lifts y ou w e re suppose d

Step 4. Get the Essentials

Step 5. Get Stronger

W h y th e se th re e ? Be cause th e se are th e th re e lifts th at w e igh ts lifte rs and pow e r lifte rs use to ge t strong. And th e se guy s are th e b e st in th e w orld at ge tting strong, plain and sim ple and no q ue stion about it. Th e re are oth e r lifts lik e th e cle an and je rk and snatch b ut th ose are ve ry te ch nical lifts and alth ough th e y w ill h e lp y ou tre m e ndously , th is is a sim ple no nonse nse guide , and th at is w h y I am e xcluding th e m . F irst, le aF irst, le arn prope r te ch niq ue for all th e se lifts. You can do th e re se arch on y outub e since I find it h igh ly inappropriate to te ach th e se lifts if y ou don’t com e le arn from m e pe rsonally . Le arning h ow to lift h e avy from te xt or e ve n just picture s is foolh ardy at b e st.F ind out y our 1RM, w h ich is th e m axim um w e igh t y ou can do w h ile m aintaining pm aintaining prope r form for 1 re p. O nce y ou h ave found out y our 1RM, look up som e th ing calle d Prile pin’s table (attach e d) and use it to find out y our re p/se t sch e m e . D o th e se lifts 2-3 tim e s a w e e k .

You don’t w ant to sim ply ge t b ig and slow . You also ne e d to h ave th e spe e d and e xplosive ne ss to sh ock and aw e som e one if y ou h appe n to b e attack e d or e nd up in a figh t. Pow e r plus spe e d e q uals se rious K O pow e r.I am going to offe r y ou tw o sim ple th ings to ge t th e spe e d and pow e r: sprints and ply om e trics. Sprints are pre tty se lf-e xplanatory . F ind y ourse lf 100 m e te rs of straigh t runw ay and go at it as fast as y ou can. I sugge st starting out w ith 10 sprints w ith one -m inute re st in b e tw e e n. Se cond is ply om e trics. Basic ply om e trics aSe cond is ply om e trics. Basic ply om e trics are e xplosive m ove m e nts using re sistance . Th e tw o ply om e tric m ove m e nts I am going to re com m e nd are ply o push -ups and ply o sq uats. F or th e ply om e tric push -up, do a re gular push up but do it fast e nough to launch y ourse lf off th e ground. Try to do a clap in b e tw e e n. F or th e ply om e tric sq uat, sim ply jum p as h igh as y ou can and b ring y our k ne e s tow ard y our ch e st. D o th e se tw ice a w e e k . 3 se ts e ach , 5 , 10 or 15 de pe nding on y our fitne ss D o th e se tw ice a w e e k . 3 se ts e ach , 5 , 10 or 15 de pe nding on y our fitne ss le ve l.

Step 6. Get Faster

So y ou h ave th e stre ngth and y ou h ave th e spe e d. W h at’s m issing? Muscu-lar e ndurance . W h at good are our ne w found sk ills if y ou can only apply th e m for about 30 se conds? Th is w h e re y our e ndurance training com e s in, for th is y ou ne e d to do h igh re ps and/or circuits.If y ou’re training for a figh t th e n y ou w ill h ave to se t y our training tim e for h ow e ve r long y our figh t is going to b e , w ith appropriate re st pe riods. But if y ou’re training for stre e t attack s th e n I w ould sugge st no m ore th an 10 m inute s of constant w ork . In fact, th at m ay e ve n b e too m uch b e cause in re ality , th e k ind of pe ople w h o e nd up in stre e t figh ts are usually not ath le te s. Th e y are all too ofte n out of sh ape sm ok e rs w ith no te ch niq ue , w h o w ould probably not last m ore th an a MINUTE in a re al figh t.So w e h ave tw o strate gie s for y our e ndurance w ork . F irst is straigh t and So w e h ave tw o strate gie s for y our e ndurance w ork . F irst is straigh t and sim ple m uscular e ndurance —tons and tons of push -ups and sq uats. W e ’re talk ing in total re p counts of 100 or m ore . May b e 100 straigh t push ups follow e d b y 100 straigh t sq uats. O r, 5 se ts of 25 push -ups follow e d b y 5 se ts of 25 sq uats one afte r th e oth e r w ith as little b re ak as possible . Anoth e r gAnoth e r gre at option, and one th at w e do re gularly at th e gy m , is som e -th ing calle d tabatas. Tabatas are 20 se conds of w ork follow e d b y a 10 se cond re st pe riod for 8 rounds. You can do tabatas w ith any th ing-push -ups, sprints, sq uats, pull ups e tc.Th e se cond strate gy is to do a circuit. F ind 5-10 e xe rcise s th at are h ard e nough th at b y th e 45 se cond m ark of continuously doing th e m , y ou are going to b e q uite tire d and h uffing and puffing. Ch ain th e se e xe rcise s one afte r anoth e r into a circuit, going from e xe rcise to e xe rcise afte r e ve ry m inute . F or e xam ple :Push -ups, one m inuteSq uats, one m inutePunch ing on th e bag, one m inutePunch ing on th e bag, one m inuteSit-ups, one m inuteAnd re pe at tw ice . Do th is w ith no b re ak s in b e tw e e n e xe rcise s.Do th is routine 2-3 tim e s pe r w e e k , sch e dule d around y our oth e r e xe rcise s and y ou w ill b e com e a w e ll-rounde d e ndurance ath le te .Anoth e r addition th at y ou can do 1-2 tim e s a w e e k is distance running. Th is Anoth e r addition th at y ou can do 1-2 tim e s a w e e k is distance running. Th is re q uire s no re al e xplanation and all y ou ne e d to do is put on y our sh oe s, m ay b e grab som e h e adph one s and h it th e stre e ts or a track for 30 m inute s straigh t.

Step 7. Be stronger and faster for longer

A strong core and strong joints are going to k e e p y ou injury fre e so th at y ou can train for y e ars to com e . In th e e nd, it’s th e tim e y ou put in th at m ak e s y ou a b e tte r ath le te and figh te r.H e re are som e th ings y ou ne e d to re m e m b e r in orde r to b e injury fre e :First, w arm up, cool dow n and stFirst, w arm up, cool dow n and stre tch prope rly b e fore and afte r e xe rcise . If y ou go straigh t into y our routine w ith out doing so, y ou risk th e possib ility of ge tting h urt. W arm up b y doing ligh t e xe rcise for 5 -10 m inute s such as jum p rope , follow e d b y a rotation of all y our joints, from y our ne ck dow n to y our ank le s. Rotate e ach and e ve ry joint 1-15 tim e s in both dire ctions b e fore m oving on to th e ne xt one . Afte r e xe rcise , re m e m b e r to stre tch for at le ast 15 m inute s. You can ch e ck out a varie ty of stre tch ing routine s on th e Inteth e Inte rne t.N e xt, w h at y ou ne e d to do is se rious core w ork . A lot of y ou w e re probably w onde ring w h e re th e ab w ork cam e in, and h e re it is. You ne e d to do core training e ve ry day w ith one re st day pe r w e e k . I am not te lling y ou to sim ply do sit-ups, I am talk ing core w ork . Th at m e ans y our front ab s, y our obliq ue s and y our back . A sim ple se t y ou can do is plank for 2 m inute s (on y our e lbow s and toe s), side plank (one e lbow on th e floor w ith th e oth e r e lbow tow ards th e sk y ), and th e back b ridge or w re stle r’s b ridge . So, front plank , side plank and w re stle r’s b ridge . You can vie w h ow to do th e se on th e Inte rne t. W h y is th e core so im portant to injury pre ve ntion? Be cause th e core is w h at h olds y our body toge th e r. A strong core provide s y ou w ith a strong ce nte r of gravity , so if y ou’re w re stling or training y ou are le ss lik e ly to m ove aw k -w aw ardly and ge t h urt.

Step 8. Be injury Proof

O k , th is can b e a book in itse lf, but I am going to k e e p it b rie f. If y ou re ally w ant to le arn h ow to figh t, go to a figh ting sch ool w ith a le gitim ate instructor. Avoid sch ools th at are too focuse d on tradition, uniform s and training w ith battle -axe s. Avoid sch ools w h e re th e instructor h as no h um il-ity and re fuse s to acce pt anoth e r point of vie w . You w ant to go to a sch ool w h e re th e instructor is also a stude nt in th e se nse th at h e h as an ope n m ind to le arning, b e cause th e gre ate st te ach e rs are th ose w h o k e e p im proving. Th e re is no ve iling on k now le dge , so if y ou find y ourse lf w ith an instructor w h o acts lik e th at, RUN AW AY. Particularly h e re in Pak istan, an instructor w ill b e lack ing in form al e ducation, y e t h e /sh e w ill claim to k now e ve ry th ing. Ple ase dum b y ourse lf dow n in orde r to le arn. It’s a sad fact th at w e live in th is k ind of socie ty , b ut it is true . GO TO A PRO PER SCH O O L.Th e re is, h ow e ve r, no h arm in unde rstanding th e basic conce pts, and th e se I am about to im part to y ou.For one , y ou ne e d to b e com e fam iliar w ith th e fact th at th eFor one , y ou ne e d to b e com e fam iliar w ith th e fact th at th e re are 4 range s of com bat (3 if y ou’re figh ting in a sanctione d MMA or k ick boxing e ve nt).Th e first range is proje ctile range . At th is range som e one can sh oot y ou or th row som e th ing at y ou w ith a proje ctile from a distance .Th e se cond range is fTh e se cond range is fre e m ove m e nt range or strik ing range . At th is range th e com batants can strik e e ach oth e r w ith th e ir lim b s or w ith a h and h e ld w e apon, b ut th e y are not gripping e ach oth e r. Boxing and k ick boxing fall into th is cate gory .Th e th ird range is clinch range . In th is range th e figh te rs w ill clinch , m e aning th at w h ile still standing, one figh te r w ill grab th e oth e r so th at m e aning th at w h ile still standing, one figh te r w ill grab th e oth e r so th at th e ir bodie s are in som e w ay attach e d, e ve n if it is one h and grabb ing a sh irt or w rist.Th e fourth and final range is grappling range . In th is range th e figh te rs h ave falle n to th e ground and are now gripping e ach oth e r in th e prone position.TTo b e an e ffe ctive figh te r y ou m ust m aste r all th re e range s. Th e proje ctile range re q uire s som e sort of fire arm s training, w h ich is not som e th ing I am 100% q ualifie d to te ach . I h ave pe rsonal e xpe rie nce w ith fire arm s and th e ir use , b ut ne ve r as a coach . So find a prope r coach !In th e strik ing range y ou w ill ne e d to study th e fundam e ntals of arts such In th e strik ing range y ou w ill ne e d to study th e fundam e ntals of arts such as boxing, m uay th ai, k ick boxing, k arate or k ung fu to nam e a fe w . But th e m ain point is to le arn h ow to y ou use y our fists, le gs, k ne e s, e lbow s and e ve n y our h e ad to pum m e l som e one into unconsciousne ss. In orde r to de live r y our strik e s w ith pow e r and accuracy , y ou m ust h ave good balance , footw ork and te ch niq ue .

Step 9. Learn the fundamentals of fighting

In th e clinch ing range you w ill ne e d to study th e fundam e ntals of m uay th ai, judo and w re stling to nam e a fe w . W ith m uay th ai you can le arn h ow to control an oppone nt in th e standing position and to land e ffe ctive k ne e and e lbow strik e s on th e m . In judo, you w ill le arn h ow to b re ak som e one ’s bal-ance and th row h im or h e r ove r you e ffortle ssly, w h ile w re stling w ill te ach you h ow to ge t unde rne ath a pe rson and slam h im or h e r to th e floor. For all th e se arts you w ill ne e d to h ave som e se rious stre ngth and cardio, as th e clinch position is EXH AUSTING.clinch position is EXH AUSTING.Finally, for th e grappling range you w ill ne e d to study th e fundam e ntals of w re stling, Braz ilian Jiu Jitsu and sam bo. For th is range you m ust k now h ow to b e positionally dom inant on th e ground, and th at usually m e ans b e ing above your oppone nt so th at th e y are carrying your w e igh t. In th is posi-tion, you can rain dow n strik e s on th e m w h ile th e y lie h e lple ssly unde rne ath you. W re stling is a gre at art th at te ach e s you both th e fundam e ntals of th is conce pt, as w e ll as judo. You m ay, h ow e ve r, e nd up on th e bottom , and for such a situation you ne e d to h ave a stsuch a situation you ne e d to h ave a strong Braz ilian Jiu Jitsu base . Braz ilian Jiu Jitsu or BJJ h as th e b e st guard position in th e m artial arts w orld. Th e guard position is w h e re you are on your back and you h ave your oppone nt trappe d b e tw e e n your le gs. From th is position, you can use BJJ te ch niq ue s to flip your oppone nt ove r or put h im in a lock or ch ok e .Th is is one of th e longe st portions of th e e -book , ye t I cove re d NO TH ING. Th at sh ould unde rlie th e im portance of going to a le gitim ate and prope r figh t sch ool in your are a.

Th e final and m ost im portant ste p and tip in th is e ntire guide is th e follow -ing: ALW AYS GRO W . W h at I m e an b y th at is alw ays se e k to im prove your-se lf m e ntally, ph ysically, te ch nically and e ve n spiritually. You w ill, no m atte r h ow h ard you try, ne ve r b e pe rfe ct. You w ill alw ays h ave som e th ing m ore to le arn and som e th ing h igh e r to ach ie ve . If th is guide b e gins your journe y, I h ope and pray it doe sn’t e nd in tw o w e e k s or tw o m onth s, lik e so m any pe ople I h ave se e n. Don’t le t it b e a fad, le t it b e som e th ing th at ch ange s your life and carrie s ove r for ye ars and ye ars to com e . Le t it b e som e th ing w ith w h ich you can inspire and guide oth e rs to le ad th e sam e pure , w arrior life style th at PAK MMA e s-pouse s. You don’t ne e d to b e a profe ssional figh te r; you just h ave to h ave th e h e art of one .

Step 10. Always grow