Thread by @theoliveranwar

Every piece of fitness advice I could come up with after 12 years in the gym:

1. Stop drinking alcohol.

2. Perform short bursts of intense exercise between daily tasks to boost metabolism and break up prolonged sitting.

3. Rotate farmer's carries and suitcase carries weekly to strengthen your core, forearms, and improve overall functional capacity.

4. Experiment with contrast showers after training sessions to promote faster recovery and reduce post-workout inflammation.

5. Try short barefoot walks or training to enhance foot stability, ankle strength, and better body alignment.

6. Schedule a deload week every six weeks for dedicated rest, reduced intensity, and sustained long-term progress.

7. Focus on big compound lifts like deadlifts or squats to engage multiple muscle groups and boost overall strength.

8. Track daily steps and aim to increase them steadily for improved cardiovascular health and calorie expenditure.

9. Practice diaphragmatic breathing during workouts to stabilize your core, reduce fatigue, and generate more power safely.

10. Include single-leg exercises to correct imbalances, boost stability, and lower injury risks during intense workouts.

11. Implement tempo training with peak contraction pauses to build muscle endurance and sharpen mental focus.

12. Utilize high-intensity skipping intervals to rapidly boost cardiovascular capacity, burn calories, and strengthen lower-leg muscles.

13. Practice trunk rotation exercises like Russian twists to enhance oblique strength and reduce lower-back stress.

14. Keep a workout journal for consistent progress tracking, improved motivation, and refined goal-setting.

15. Alternate training surfaces, such as grass or sand, to minimize joint impact and improve proprioceptive awareness.

16. Perform walking lunges with overhead weights to strengthen shoulders, core, and legs simultaneously.

17. Incorporate mini mobility breaks throughout the day to relieve tension and reduce risk of overuse injuries.

18. Experiment with different squat stances and foot positions to target various muscle fibers and improve lower-body symmetry.

19. Adopt dynamic warmups with multi-directional movements to prime stabilizing muscles and prevent premature fatigue.

20. Use intermittent fasting methods to manage calorie intake, promote metabolic flexibility, and optimize workout recovery.

21. Reduce Joint Pain with Supplements:

Use:
- Fish oil
- Collagen
- And curcumin supplements to aid in reducing inflammation and joint pain.

22. Combat muscle loss by lifting weights:

Use resistance training to counteract the natural muscle loss that occurs with age.

23. Lift weights 3x times a week:

Lifting weights three times a week is sufficient to build muscle and maintain strength as you age.

24. Prioritize body fat reduction over TRT:

Focus on reducing body fat, building muscle, and improving sleep before considering testosterone replacement therapy (TRT).

25. Focus on high androgen receptor body parts:

Train large muscle groups like the chest, shoulders, and legs to aid in testosterone production

26. Aim for a resting heart rate below 60:

A lower resting heart rate indicates a healthier heart, reducing the risk of heart disease.

27. Lead by example:

Your fitness sets a powerful example for your children, influencing their health behaviors.

28. Schedule quarterly health checkups:

Regularly monitor your health markers through blood tests to manage and improve your health effectively.

29. Prioritize fitness to look and feel younger:

Engaging in regular physical activity and maintaining a healthy diet can help you appear younger.

30. Get 7+ Hours of sleep:

Adequate sleep is crucial for maintaining optimal health, improving mood, and enhancing energy levels.

31. Prioritize emotional and physical connection:

Maintaining strong relationships and emotional connections is essential for overall happiness.

31. Cut down on alcohol:

Reducing alcohol intake can significantly improve your recovery times and overall health as you age.

32. Consistency over intensity to avoid injury:

Focus on consistent, moderate intensity exercise rather than pushing too hard, which can lead to injuries.

33. Maintain muscle with a high protein diet:

A high-protein diet helps maintain muscle mass, essential for health as you age.

34.Maintain bone density through physical activity:

Activities like:

- Hiking
- Walking
- Sprinting
- And weightlifting

Help increase bone density, reducing the risk of fractures.

35. Combat age-related stiffness with daily stretching:

Use daily stretching to improve flexibility and reduce the risk of stiffness and injury.

36. Improve brain chemistry with key supplements:

Supplements like:
- Zinc
- B complex
- L-theanine
- Magnesium
- And vitamins D3 and K2

Can enhance brain function and reduce stress.

37. Reduce inflammation by cutting down on harmful foods:

Avoid alcohol, trans fats, sugar, seed oils, and processed foods to reduce inflammation and improve overall health.

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