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Free Guides & Downloads

Free guides to lose fat, build muscle, fix your nutrition and training, and more!

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Nutrition (Fat Loss & Muscle Building)

Cover of a nutrition guide titled 'Nutrition 101 for Body Composition' featuring a tablet displaying a plate of grilled salmon with mashed potatoes and vegetables.

Promotion image for a muscle-building nutrition blueprint guide featuring a muscular man with defined abs and chest on a tablet screen, with the text "Muscle-Building Nutrition Blueprint" and "Get this free guide in your inbox", against a dark teal background.

A promotional graphic advertising a free guide for precision fat loss, featuring a smiling woman in athletic wear on a smartphone screen with a blurred green outdoor background.

Free Rapid Fat Loss Guide

A woman lifting a barbell in a gym, squatting with a focused expression, as part of a promotional image for a female fat loss guide.

Cover of a guide titled "Menopause Fat Loss Over 40" showing a woman in workout clothes standing outdoors, with a background of trees and sky.

Cover image for Ultimate Macros guide showing a muscular man doing pull-ups in a gym, with text about getting a free guide in your inbox, and the title 'WITS & weights'.

Hunger Management & Meal Planning

A promotional graphic for Hunger Hacks featuring a tablet displaying a baby eating a slice of watermelon, with text indicating it's a free guide from WITS & weights.

Promotion for a free guide on hunger scale and diary with an image of a person holding a forkful of spaghetti on a smartphone screen.

Cover of a guide titled 'Eating Out' showing a tablet with a photo of various fast food items including french fries, a burger, chicken wings, drinks, and a bowl of broccoli and chicken.

Strength Training

A promotional graphic for strength training for hormone health, featuring a woman lifting a barbell in a gym.

Black and white photo of a man in a hoodie and shorts doing a workout in a gym, lifting weights overhead, with gym equipment in the background.

A promotional flyer for building a home gym, featuring a tablet displaying a photo of weightlifting equipment like a barbell and weights, with text offering a free gym-building guide from WITS & weights.

Flyer advertising a free guide for blood flow restriction (BFR) training with a photo of a muscular man reading a book, wearing workout gear and knee wraps.

Hormones, Stress, & Sleep

A promotional graphic for a thyroid health guide, featuring a smiling woman with dark hair tied in a top knot inside a tablet screen. The background has shades of blue with text encouraging to heal thyroid and get the free guide.

An advertisement for a free stress relief guide featuring an image of a woman in a white tank top and blue yoga pants practicing meditation.