These are ten things I've recently incorporated into my life since discovering TRP that has really brought up my SMV.

I'm not the most attractive guy, nor am I tall or rich, but I have been having a lot of success with women recently simply by focusing on how I present myself.

Looking good really does making approaching and talking women extremely easy as woman can sense insecurity a mile away, when you aren't worried about how you look or feel, you can both let down your guard and have a good time!

Being truly confident in yourself is very affordable and easy if you put in the effort to create a dedicated grooming regiment.

Everything in this 'guide' are changes I have made and don't necessarily represent what I think is the best option, but simply what worked for me. Feel free to leave criticism as I am always looking to improve.

Ps. Apologies for formatting or spelling errors, I did this on my phone.

1. Get a haircut.

A bad haircut can completely affect your facial aesthetics, and that is the most important part of your physical appearance. Dedicating 30mins every fortnight/month to have a professional sculpt your hair can make a huge difference in your appearance.

I used to have long hair (shoulder length). I've also had a buzz cut. I find a faded undercut looks the best on me, and as a general rule, the vast majority of guys will look better with a short, neat and sharp hair style. If you still have a full head of hair (type I to III) you can be a bit more liberal with length/styling. If you're balding (type IV onwards) get a buzz cut. Get one at least every month and style it every day before you go out. Styling is easier when the hair is wet and it sets better.

*2. Get ripped *

Yes, this will not result in an instant physical change, but is something anyone can start to do instantly. Drive/walk/run to your local gym and get a membership. Commit and see results within a couple of months.

If you're a beginner, focus on a basic routine with emphasis on building light weight up, form, and learning mind-muscle connection.

For everyone else, build your routine on heavy compound movements like squats, deadlifts, bench press, overhead press, weighted pullups, and bent over rows, and add accessory movements based on your goals.

Track your workouts and aim for steady increases in the long term. The more weight you can lift the smaller the increments added.

Change your regular workout at least every month, and introduce new exercises as you see fit. This is not a matter of reducing boredom, but the body responds better to a larger variety of movements than doing the same workout every week.

I personally have an A and B workout I alternate every week. Every month I add a new exercise for all muscle groups. Pm for details.

Remember to warm-up and work on mobility frequently. If you don't and continue to lift, you will eventually have issues. I personally don't foam roll, I just do a quick stretching and mobility routine for 15 minutes after every workout and get a massage occasionally.

If you are on gear, simply increase the overall volume of your accessory work. I'm talking 100+ sets.

Diet is very important to get the physique you want. Generally a 40/40/20 split of protein, carbs, and healthy fats is optimal for muscle gains. Learn how calories work and experiment with different diets and cutting plans. Decide on if you want to bulk or cut and stick to it. Don't swap between the two diets constantly.

Last but not least, do cardio, but stick to HIIT. I do a 15 minute HIIT sprint session on an athletics track at my gym twice a week and noticed a significant difference in my energy levels both in and out of the gym. Endurance cardio tends to be harmful for muscle gain but HIIT has shown to do the opposite. Also good for calf gainz.

3. Manscape

If you are already ripped or starting to see some results, then proper manscaping can really boost your (shirtless) aesthetics. If you are hairy, invest in a beard trimmer, or a body groomer and a good razor. I use a waterproof phillips norelco body groomer in the shower every day. If I'm going on a date or out on the town I shave my whole upper body minus my forearms with a razor. You will get some uncomfortable razor burn at first but your skin gets used to it. Apply after shave and shaving conditioner to reduce discomfort and keep your skin healthy.

I have heard mixed opinions on hair removal creams and personally haven't used them. Don't apply it to your genitals.

Trim your pubes and armpits with a beard trimmer every couple of weeks, or shave them, but I don't recommend it.

Make sure your beard (if you have one) is well groomed. I personally keep mine as a short stubble. If it's long, use beard oils to keep the hair looking sleek and smelling good.

4. Smell good

Smelling bad is indicative of bad hygiene and that will turn off any woman no matter how attractive you are. It is biological instinct for humans (not just women) to be unnatracted to people with bad hygiene as they could potentially be carrying disease.

This is pretty simple. Invest in a good cologne. One spray on each wrist and on the back of the neck. Buy a good anti-perspirant or roll-on. If you have been trimming your armpits you will notice they work a lot better. After shave should be a part of your daily ritual anyway.

5. Dress well

You don't need to buy ridiculously expensive clothes or throw on ridiculous amounts of accessories. A simple pair of shirt and pants that show off your physique goes a long way.

V neck t-shirts are a buff dudes best friend. I own 6 shirts of varying shades (white, grey, black), and my pants/shorts are earthy tones like brown, beige and reds.

If you have been going to the gym for a while you'll find it's pretty much impossible to find chinos/jeans that fit your legs. Joggers are the next best thing and come in denim/chino esque variations.

Avoid bright colours and wearing too many coloured clothes at once.

Avoid excessive jewellery. Wear two rings max.

I have 3 watches: - A functional and bland G-shock that is reliable and sturdy. This is my work watch. - A simple leather watch for casual occasions. - A copper dress watch for formal occasions to go with my suit.

This part is important! Make sure your clothes fit!! Try your clothes before you buy them! If you like to buy clothes online like me, make sure you have your measurements on hand.

It's tempting to wear tight shirts but not only are they impracticle and uncomfortable, you will have to constantly replace them when you grow from the gym, or if they rip, and sweat stains are very obvious.

A good pair of casual shoes and low cut socks go with just about anything. Nothing screams autism like wearing runners out at social gatherings!

6. Get a tan

This is a controversial subject, and also an optional item on my list. Low level tanning has benefits though, like decreasing acne (and skin health) and increasing general wellbeing in people with vitamin d deficiency.

Personally I only dedicate about 20-30mins to tanning a week, but I also invest in a peptide that increases natural melanin production. Otherwise if you decide to pursue a tan, make sure you don't burn. This indicates skin damage and can cause cancer. Different body parts tan at different rates, so usually you want to cover up your face and forearms with sunscreen so the rest of your body can 'catch up'.

7. Rest well

This ensures you not only feel better, but you will generally look healthier and more youthful if you get sufficient, quality sleep often.

The darker your room the better. Invest in solid, heavy blinds to block out light. Remain hydrated before bed so you don't wake up with a parched throat. Don't drink so much you wake up every hour to pee (i've done this). If your living area is noisy (I live in shared accomodation) get a pair of reusable, molded ear plugs, or listen to soft music.

Stop drinking caffeine a minimum of 6 hours before bed. Aim for around 8 if it can be helped. Stay away from pre workouts unless you absolutely need them.

Don't eat right before you go to bed. Give your body an hour to digest the food before you decide to rest.

8. Whiten your teeth

Teeth whitening is relatively inexpensive if you do it yourself and the results last a long time. I'll discuss two methods:

But first, use a desensitizing Toothpaste like sensodyne for 2 weeks before you treat your teeth. After the treatment use whitening toothpastes from then on.

1st method: A basic teeth whitening kit is usually a mouth guard with peroxide, and a light. Get a kit with around 20-35% peroxide. More than that is too strong. Less will take a lot of treating to get results.

You simply dip mouth pieces into boiling water for 5 secs, and stick in your mouth to mold to your teeth. Put peroxide on bottom and top pieces and stick in your mouth. Leave for 30 minutes. Take out mouthpiece and brush your teeth. Done!

Don't do two treatments in one day and don't get the peroxide on your gums!

The kits that come with lights or mineralization gels can be applied on top of the regular treatment for better results.

Another method is whitening strips, it is the same concept as the first method but peroxide strips instead of in a mouthguard. I haven't used this method but I've heard good things. It is the more convenient of the two but is more expensive.

9. Maintain healthy skin

  • Get plenty of sunlight (but don't burn)

  • Don't be afraid to exfoliate and moisturize. Exfoliating helps get rid of all the dead, sweaty dirty skin that collects during the day. You condition your hair after you shampoo it, moisturizing is essentially the same thing. I personally only moisturize my face, just after a shower (soap and exfoliation dries out the skin)

  • Stay hydrayed. I drink 4l of water on gym days and 2-3l on rest days. I use sugar free cordial in my water to make it a bit easier.

  • Eat healthy fats like avacado, nuts (pb, coconut oil, raw nuts etc.) olive oil and dairy daily.

  • Use the appropriate treatments when shaving often. Read my manscaping section.

  • Wash your sheets and clothes often. If you sweat a lot like me, two showers a day is fine as long as you don't overdo it with the soaps.

  • Get out of the habit of touching your face a lot. This will make it greasy.

10. Fix your posture

Last but definitely not least.

An attractive man with poor posture is an oxymoron.

Good posture not only makes you look more attractive, more confident and more successful, it actually changes how you feel!

As a guy who used to weigh around 115lb, my posture was ghastly. Going to the gym and regularly exercising helped pull my scapula back, push my chest out and minimize my hunching over a few years.

I can't recommend much in terms of general posture besides lift heavy and with good form. If you do it right you will feel muscles you never knew you had. If you make the concious effort outside of the weight room to reinforce proper posture whenever you remember, you will see results.

Now, this is an issue I only recently fixed myself that I wanted to share. Every person has what's referred to as Anterior Pelvic Tilt. An extreme example is donald duck. That is APT. Now some have it more severe than others. A little bit of pelvic tilt is perfectly healthy. But a lot is not.

If you know your pelvis is functional and you don't have APT then skip the rest of this section.

After a year of constant heavy squatting and powerlifting I found my lower back was increasingly getting sorer and my posture doing strange things. Even with a 10% bf it still looked like I had a gut. And my back ached when I sat for hours on end.

APT is caused by tight hips pulling the pelvis down, creating excessive tilt. Weak glutes and abs are the cause. The way to remody it is stretching your hip flexors and quads everyday. Do NOT stretch your hamstrings or lower back. It will make it worse.

Instead focus on strengthening three muscle groups:

  • Hamstrings (hamstring curls, RDL's, lunges)
  • Glutes (BB hip thrusts, lunges, DB step-ups.)
  • Core (planks, ab wheels)

Don't do sit-ups and crunches. These engage your hip flexors heavily. We don't want that hence why you are stretching them every day.

If you do your stretches every day and hit your legs hard at least a couple of times a week you should see noticeable results straight away.