Exercises were done, words were spoken.  The one thing that stuck out was a discussion on diet.  If you do F3 exercises (especially ones that are geared toward strength with less endurance) you are going to build muscle mass.  So you could just end up gaining weight.  If you want to elevate your level of fitness (and “look better naked” as some meme’s would put it), you have to change your diet.  Me personally, I eat nothing in the “grass” family.  No wheat, rice, corn, oats, bamboo shoots, sugar cane.  I only drink water, hot coffee/tea, and wine.  I didn’t adopt this diet for any aesthetic reason but other health issues. I’m not recommending anything just saying this is what I’ve found improves my life.  “Test everything, hold fast to what is good.”  1Thes5:21