Fitness tips I know at 30 that I wish I knew at 20:
(10 years of knowledge in 1 tweet)
1. Cut down on alcohol if you're serious about making progress.
2. Becoming fit is more a mental challenge than a physical one.
3. Use your workouts to build muscle and strength, not to burn fat.
4. You have time - a 30-minute workout done consistently can transform you.
5. Carbs do NOT make you fat and will enhance your workout performance.
6. Building muscle doesn't require 4+ sets per exercise, 2-3 sets near failure is all you need.
7. Take 3 minutes of rest between sets to maximize workout performance.
8. Move more weight or reps over time in the 5-20 rep range to guarantee muscle growth.
9. The workouts you feel like doing the least bring the most progress.
10. Track your workouts - this means tracking exercises, sets, reps, tempo, rest time and intensity.
11. Track your calories - this teaches you basic nutrition knowledge that is valuable for long-term success.
12. Create a calorie deficit to lose fat - a 500-1000 deficit is best.
13. Fitness doesn't have an on/off switch, it's a lifestyle and this is a major mindset shift you must make.
14. Drop your ego - control your lifting reps and put tension on your target muscles every rep.
15. You can eat the foods you love and still lose fat.
16. Poor hydration = poor workout performance.
17. Hydrating with electrolytes (magnesium, potassium, & sodium) will upgrade your health.
18. Take 5g creatine per day for muscle building & cognitive benefits.
19. If you are consistent, you'll win, if you aren't, you'll struggle
20. AM sunlight is crucial for your health - it sets your circadian rhythm so you can sleep well at night.
21. 7-8 hours of quality sleep will improve both fat-burning and muscle growth.
22. Supplements are necessary, poor soil quality is making our food less nutritious.
23. Do cardio for your heart, not to burn calories.
24. Walking 8,000+ steps per day is the ultimate fitness habit.
25. Eat 1g protein per lb bodyweight daily - this is the golden nutrition rule of fitness.
26. Don't compare your progress to others - it's YOUR fitness journey.
27. Hire a coach - you'll make more progress in 3-6 months than most make their entire life.
28. Eat nutritious foods - not just to lose fat but to fuel your body and brain. You get out what you put in.
29. You have excess belly fat primarily because of your habits, not your genetics.
30. A fit body is the ultimate status symbol. Money can't buy it and no one can take it away from you.
31. Don't expect instant results, building the physique of your dreams takes YEARS.
32. Take progress pics so you can see your success beyond the scale.
33. Every pound of muscle you build means 5-7 calories burned per day - this adds drastically up over time.
34. Getting fit won't just improve your body - it'll improve all aspects of your life.
35. It's not a meal unless it's loaded with protein.
36. Perfect lifting form before going heavy.
37. Everyone is capable of achieving their dream body if they're willing to put in the work.
38. Eating healthy isn't hard - think meat, eggs, veggies, fruit, seafood, dairy.
39. Self-belief is powerful, relentlessly believe you can get fit and you will.
40. Supplement magnesium glycinate for better sleep, energy, and mental health.
41. Don't underestimate what you're capable of - you won't know until you push your limits.
42. Your diet will get you abs faster than any core workout.
43. Never miss two workouts in a row.
44. Something is always better than nothing. Even bodyweight workouts can drive progress.
45. You're not hungry, you're thirsty. Drink 100+ oz water daily to prevent unnecessary snacking.
46. Don't overlook hormones, stress, & gut health. They affect your ability to get fit.
47. The calorie burn numbers on all wearables and exercise equipment are always overestimated.
48. Supplements only work well if you're already nailing the basics - diet, sleep, muscle building, etc.
49. Meat and eggs are NOT bad for you.
50. Eating a nutritious diet, lifting, doing cardio, getting quality sleep and sunlight are all a requirement for a healthy lifestyle.
Thank you so much for reading!
If you enjoyed this long form tweet:
1. Follow me @ChamberofFit for more daily health and fitness content like this
2. Retweet this to share with your audience
P.S. - I'm looking for 3 more high achievers who want to transform by:
- losing 15-50+lbs
- building 5-10+ lbs of muscle
- skyrocketing their energy
Without spending hours in the gym and while eating their favorite foods.
Want in? DM me "Transform"
Not free but results are guaranteed.
(10 years of knowledge in 1 tweet)
1. Cut down on alcohol if you're serious about making progress.
2. Becoming fit is more a mental challenge than a physical one.
3. Use your workouts to build muscle and strength, not to burn fat.
4. You have time - a 30-minute workout done consistently can transform you.
5. Carbs do NOT make you fat and will enhance your workout performance.
6. Building muscle doesn't require 4+ sets per exercise, 2-3 sets near failure is all you need.
7. Take 3 minutes of rest between sets to maximize workout performance.
8. Move more weight or reps over time in the 5-20 rep range to guarantee muscle growth.
9. The workouts you feel like doing the least bring the most progress.
10. Track your workouts - this means tracking exercises, sets, reps, tempo, rest time and intensity.
11. Track your calories - this teaches you basic nutrition knowledge that is valuable for long-term success.
12. Create a calorie deficit to lose fat - a 500-1000 deficit is best.
13. Fitness doesn't have an on/off switch, it's a lifestyle and this is a major mindset shift you must make.
14. Drop your ego - control your lifting reps and put tension on your target muscles every rep.
15. You can eat the foods you love and still lose fat.
16. Poor hydration = poor workout performance.
17. Hydrating with electrolytes (magnesium, potassium, & sodium) will upgrade your health.
18. Take 5g creatine per day for muscle building & cognitive benefits.
19. If you are consistent, you'll win, if you aren't, you'll struggle
20. AM sunlight is crucial for your health - it sets your circadian rhythm so you can sleep well at night.
21. 7-8 hours of quality sleep will improve both fat-burning and muscle growth.
22. Supplements are necessary, poor soil quality is making our food less nutritious.
23. Do cardio for your heart, not to burn calories.
24. Walking 8,000+ steps per day is the ultimate fitness habit.
25. Eat 1g protein per lb bodyweight daily - this is the golden nutrition rule of fitness.
26. Don't compare your progress to others - it's YOUR fitness journey.
27. Hire a coach - you'll make more progress in 3-6 months than most make their entire life.
28. Eat nutritious foods - not just to lose fat but to fuel your body and brain. You get out what you put in.
29. You have excess belly fat primarily because of your habits, not your genetics.
30. A fit body is the ultimate status symbol. Money can't buy it and no one can take it away from you.
31. Don't expect instant results, building the physique of your dreams takes YEARS.
32. Take progress pics so you can see your success beyond the scale.
33. Every pound of muscle you build means 5-7 calories burned per day - this adds drastically up over time.
34. Getting fit won't just improve your body - it'll improve all aspects of your life.
35. It's not a meal unless it's loaded with protein.
36. Perfect lifting form before going heavy.
37. Everyone is capable of achieving their dream body if they're willing to put in the work.
38. Eating healthy isn't hard - think meat, eggs, veggies, fruit, seafood, dairy.
39. Self-belief is powerful, relentlessly believe you can get fit and you will.
40. Supplement magnesium glycinate for better sleep, energy, and mental health.
41. Don't underestimate what you're capable of - you won't know until you push your limits.
42. Your diet will get you abs faster than any core workout.
43. Never miss two workouts in a row.
44. Something is always better than nothing. Even bodyweight workouts can drive progress.
45. You're not hungry, you're thirsty. Drink 100+ oz water daily to prevent unnecessary snacking.
46. Don't overlook hormones, stress, & gut health. They affect your ability to get fit.
47. The calorie burn numbers on all wearables and exercise equipment are always overestimated.
48. Supplements only work well if you're already nailing the basics - diet, sleep, muscle building, etc.
49. Meat and eggs are NOT bad for you.
50. Eating a nutritious diet, lifting, doing cardio, getting quality sleep and sunlight are all a requirement for a healthy lifestyle.
Thank you so much for reading!
If you enjoyed this long form tweet:
1. Follow me @ChamberofFit for more daily health and fitness content like this
2. Retweet this to share with your audience
P.S. - I'm looking for 3 more high achievers who want to transform by:
- losing 15-50+lbs
- building 5-10+ lbs of muscle
- skyrocketing their energy
Without spending hours in the gym and while eating their favorite foods.
Want in? DM me "Transform"
Not free but results are guaranteed.
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