The 12 Kinobody Principles That Transformed 300,000+ Men

We hit a pretty big milestone a little over two years ago.

Kinobody brand cracked 300,000 total programs sold.

Although I’m proud of that accomplishment…

I am more pumped about the transformations that people have sent me and continue to send me.

I’ve been doing this for over 10 years and still see many of my original customers sticking around.

There are larger fitness brands out there.

But I maintain that NO OTHER PROGRAM has even a fraction of the incredible transformations the Kinobody programs have created.

I thought it would be fun to break down my system into 12 principles.

The 12 Kinobody Principles That Transformed 300,000+ Men

1. Stay Natural and Avoid Anabolic Steroids

You can achieve an impressive physique through proper training, nutrition, and patience without resorting to anabolic steroids. The risks associated with anabolic steroids aren’t worth it (long-term hormonal imbalances, liver damage, heart issues, and mental health issues).

There is no reason to get as big as possible, anyway. Women are most attracted to guys at 24-26 BMI, which can be achieved naturally.

2. Balanced Macronutrients for Optimal Hormone Health and Performance

Low-carb and carnivore diets are all the rage right now, but here’s a dirty little secret behind many of the carnivore influencers… They either take steroids or are on heavy doses of TRT. People see these guys and think, “look how ripped this guy is eating all meat”. They try to use the same approach but never wind up looking the same.

Research now confirms that balanced macronutrients, especially including sufficient carbs, are crucial for optimal hormone health. Very low-carb diets can lower testosterone and energy, while balanced diets support higher testosterone, better performance, and muscle retention.

3. Avoid Artificial Scents and Fragrances (Hormone Disruptors)

I’ve been telling guys to avoid cologne for years. First of all, women are naturally drawn to the scent of men with high testosterone levels. There is a study where women smell the sweaty shirts of several men, and they all found that the men with the highest T levels smelled best to the women.

Synthetic fragrances also contain endocrine disruptors like phthalates. These chemicals can interfere with hormone levels, affecting testosterone and potentially leading to various health issues. Stick to being fragrance-free or use natural products.

4. High Testosterone Fat Loss Approach

You absolutely need to get to 12% body fat or lower ASAP to get your T levels up. Simply having excess body fat is estrogenic. The more fat you have to harder it is to get lean. It’s a BAD place to be, so priority #1 should be to get lean even before adding muscle. I cover all of this in High T Fat Loss.

But you have to do it properly. Aggressive calorie deficits can harm hormone levels, while a balanced approach with adequate nutrition and sleep promotes better hormonal health.

5. Achieve an Athletic Physique within a 24-26 BMI Range

Aim for a lean, athletic physique in a BMI range of 24-26. This creates a lean and healthy muscular appearance without excessive bulk and is naturally attractive.

6. Intermittent Fasting: The Easiest Way to Control Calories

I’ve been promoting intermittent fasting since 2011. People have criticized it for not being a magical way to lose weight. I never claimed it was. But here’s why it is such a fantastic way to stay lean…

It improves insulin sensitivity and increases HGH levels, which makes it easier for the body to access stored body fat and retain muscle. But more importantly, I have stable energy in the morning in a fasted state and can be completely focused and productive.

The biggest benefit? It makes it super easy to hit a calorie deficit required to stay lean. It’s WAY too easy to go over in calories if you start your day with a big breakfast.

7. Minimalist Training for Aesthetic Physique

I’ve recommended a minimalist, low-volume training approach with a focus on heavy compound lifts for close to 15 years. Getting strong on just a handful of key lifts while maintaining a low body fat percentage is how you build a movie star physique.

People water down their workouts with “pish-posh” exercises and wind up looking the same year after year. Don’t make the same mistake.

8. Prioritize Strength Over Volume

Strength-focused training is the key to muscle growth and density, especially if you are a natural lifter. The volume-based approach to training is an artifact of the past that, unfortunately, is still popular today.

Many of the routines you see people do today in the gym are heavily influenced by the routines Arnold and other bodybuilders used in the 70s, 80s, and beyond. They used steroids, and you (hopefully) don’t. You can’t get the same results with their approach.

9. Lifestyle and Enjoyable Dieting for Long-Term Success

I’ve been under 10% body fat for a decade straight. The only way I’m able to do this is by following a sustainable, lifestyle-friendly diet that includes “free meals” and enjoyable foods, such as chocolate and steak, to make fat loss more satisfying.

Sustainability in dieting should be a major focus, as overly restrictive diets often lead to rebound weight gain and crush your testosterone levels.

10. Stay Lean Year-Round with Lifestyle Adjustments Over Extreme Diets

People are beginning to understand that extreme dieting creates more problems than it solves. It messes with your body long-term. The fitness industry now emphasizes maintaining a consistent body composition with balanced habits rather than drastic changes.

11. Avoid Traditional Bulking and Cutting Cycles

I recommend lean bulking for body recomposition (muscle growth while staying lean). The traditional “dirty bulking” involves gaining fat while adding muscle. This kills testosterone levels, stretches the skin and make future fat loss harder than it needs to be. It’s idiotic to do it at this point with what we know now.

12. Brisk Walking and Daily Steps for Fat Loss

Walking is recognized as an effective, sustainable way to boost calorie expenditure, manage stress, and support fat loss. I recommend hitting 10,000 to 14,000 steps daily as a powerful, low-stress fat loss tool. It is probably the greatest long-term health habit as well.

Stick to these principles.

And if you want to kick it up a notch.

Grab my comprehensive system here.

High T Fat Loss

Contains the program AND supplements that will maximize your genetics in short order… and completely transform your physique.

Everything you need is here.

Talk Soon,

Greg O’Gallagher