Every piece of fitness advice I could come up with after 6 years in the gym:
1. Stop drinking alcohol.
2. Fasted workouts burn 20% more calories 3. 30 minutes is all the time you need to get in shape 4. Sun exposure can boost testosterone levels by as much as 69% 5. Don’t post gym pics for attention 6. Find a woman who loves to cook for you
7. Higher reps/lower weight to lose weight 8. Heavier weight/fewer reps to build mass 9. Never sacrifice form for heavier weight 10. Morning workouts lead to healthier decisions throughout the day 11. 10,000 steps per day is huge for weight loss
12. Increase weight or reps each week to get stronger 13. If you’re not gaining weight, you’re not eating enough 14. Train core 4-5x per week 15. Fasting + black coffee in the morning are great for burning fat
16. If you’re not losing weight, you’re eating too much or not burning enough calories 17. A few sets of dumbbells and a bench are all you need to get shredded 18. Healthy eating is easier than you think. Get a bunch of eggs, ground meat, and fruit
19. Don’t expect instant results. Take a picture of your physique on day 1, committ to the routine for 6 months, reflect on how far you’ve come at that point 20. You don’t need to follow a strict diet. Just eat whole foods and prioritize protein
21. Develop a sleep routine. Quality sleep will make your muscles grow & recover faster while burning fat quicker. 22. Working out with a partner will prevent you from using your phone during workouts. 23. Find exercises you enjoy and do them routinely. Fancy isn’t necessary
24. Lift legs 2-3x per week. This will help ALL muscles grow faster 25. Do back workouts to build depth in your physique 26. 75% of your meals should be protein 27. You cannot control *where* you burn fat. You just have to be patient
28. If your muscles are in pain, let them rest & workout a different part of your body 29. Injury prevention should be your #1 priority at all costs 30. Don’t underestimate the 2.5pound weights. Use these to get stronger gradually
31. Drink room-temperature water when working out 32. The people you meet at the gym will be the nicest people you’ll ever meet 33. Running shoes are the worst thing you can lift in. Flat-bottoms only 34. Take creatine if you’re trying to put on mass
35. The easiest way to get addicted to the gym is by doing workouts you genuinely enjoy for the first couple weeks. Once you’ve developed the habit of “going” then try doing new exercises
36. If you expect results instantly, you will fail. If you give yourself 12 months and just do the right things on a consistent basis, you’ll transform your entire life
37. If you’re not tracking calories, you’ll struggle to gain/lose weight. Use MyFitnessPal or hire a coach to make this easier 38. Lifting with perfect form should be your focus at all times. 39. Get 30 minutes of direct sun every day
40. You will never regret going to the gym even when you didn’t feel like it before 41. Use a high-quality protein powder to help you hit protein goals 42. 90% of what you drink should be water
43. Healthy eating is just as easy as unhealthy eating. You just don’t know “what” to eat. Eggs, ground meat & fruit are super quick to make. 44. If you have full-f*cking belief that you can make this happen, you’ll be unstoppable. Believe in yourself
At the end of the day, nothing in this list matters if you’re not going to get started today
“Oh I’ll start tomorrow” but will you?
I used to be scrawny, depressed, and had zero-confidence
Now I love every minute that I’m alive
Getting in shape will change your life forever.
I hope you enjoyed reading.
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The body, physique, and confidence you desire is closer than you think
Go f*cking get it
PS:
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Below are the 24 tips I'd give to anyone needing to drop a significant amount of body fat:
1. Creatine. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 5g/day forever.
2. Don't post pictures of yourself going to the gym on social media. In the beginning, people may cheer you on. When they stop, you'll lose motivation and quit. Do this for yourself & show up as a new person out of nowhere.
After 8 years in the gym, here's every fitness tip I could come up with:
1. Stop drinking alcohol.
2. Fasted cardio and lifting weights will turn your body into a fat-burning machine. 3. Get 50g protein minimum in your 1st meal 4. One 24-hour fast each week. 5. Spend a lot of time sitting? Do "bar hangs" after each workout to decompress your spine
6. 90% of your meals should be: chicken, steak, beef, salmon, shrimp, greek yogurt, eggs, fruit, rice, veggies, and potatoes 7. Lift legs 2x per week minimum. Your body's biggest muscles are in your lower body.
My 8 years of fitness knowledge and 28,000+ tweets combined into one thread:
1. Stop drinking alcohol. It f*cks your sleep, recovery, cognition, energy, mood, libido, cravings, and more. STOP.
2. Remember this: Diet for fat-loss, lift for muscle, cardio for heart health. 3. Higher cortisol levels (stress) cause your body to retain more water. Retaining more water = more of that "bloated" look. 4. Room-temp water is better for workouts than cold water
5. Belly fat is often the LAST to go. Be patient. 6. Supplements won’t fix a shitty diet and low activity levels. Don’t look for shortcuts. 7. The more muscle in your body = the more calories you burn at REST. Prioritize lifting over cardio
My daily non-negotiables if my goal was to lose 30 pounds by end of the year:
- Awake by 6am
- Asleep by 9pm
- No alcohol at all
- No eating after dinner
- 8000 steps (minimum)
- 100g carbs (maximum)
- 150g protein (minimum)
- Water+caffeine first thing
- 30 minutes direct sunlight
- Two 30-minute walks outside
- Intense 45min lift (focusing on progressive overload and lifting close to failure)
- Creatine, shilajit, magnesium, L-theanine, stim-free pre-workout & electrolytes
Copy & paste this plan and you'll get lean as f*ck.