Oliver Anwar Profile picture
Jul 9 17 tweets 7 min read Read on X
Every piece of fitness advice I could come up with after 12 years in the gym:

1. Stop drinking alcohol. Image
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.
I'm looking to help 5 high performers:

In 3 hours per week and without a restrictive diet.

🔥 Drop 15-75 LBs of fat
💪 Gain 5-10 LBs of muscle
🚀 Skyrocket their energy levels

Want in? DM me.

(NOT FREE)

x.com/messages/compo…
I guarantee you'll achieve this or I'll work with you for free until you do.

I've helped 100s of high performers look great, feel great and be great.

Here are the results you can expect working with me and my team.

This could be you. Image
P.S. Want to get lean, strong, and energized?

Get my Ultimate Fat Loss Guide for FREE 👇

fitnessforentrepreneurs.com/fat-loss-guide

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More from @theoliveranwar

Jun 27
Cardio sucks.

Sure, it’s good for your brain.

But it takes a lot of time for minimum results.

Here’s 7 little known ways to lose 25 lbs without cardio (bookmark this): Image
The profound metabolic impact of heavy compound lifts:

• Squats
• Deadlifts
• And bench presses

Create a 48-72 hour "afterburn" effect.
So?

Burning more calories while you sleep than an hour of jogging ever could.

Plus, every pound of muscle gained burns an extra 50 calories daily—automatically.
Strategic protein timing tricks your grandmother never knew:

Consuming 30g of protein within 30 minutes of waking spikes your metabolism by 30% for the next 4 hours.

That's like burning an extra 400 calories while doing absolutely nothing.
Read 11 tweets
Jun 16
The workout most people mess up:

Arm day.

So I made the perfect routine to get MASSIVE arms.

Here is the only routine you need for huge biceps and triceps (bookmark this): Image
1) Spider Curls

They’re a game-changer for arm routines because it eliminates cheating.

Set the incline bench to 90 degrees & grab an EZ bar.

- Lean into the bench
- Fully extend your arms
- And curl the bar all the way up

Keep your elbows locked and shoulder width apart.
2) Hammer Curls

They save your wrists and also hit the forearms along with the biceps

- Use a neutral grip
- Lift the dumbbells with your elbows locked

Remember:
Keep the movement controlled

Use both arms at the same time to maintain core tightness and prevent swinging as well
Read 11 tweets
May 23
The scale is lying to you and it’s making you fat.

It’s costing you:

• Lean muscle growth
• Fat loss that actually stays off
• The confidence you’re training for

Here’s the science of Body Recomposition (+ the 5-step plan to melt fat and build muscle at the same time): Image
Body recomposition is one of the most searched topics in fitness.

Yet no one here is talking about it.

Because only the most real trainers know body recomp (which is growing muscle and losing fat at the same time):

Means that fitness isn’t a scale game.

It’s a ration game.

Let me explain…
Scientists describe body recomp as:

“Reducing fat mass while maintaining or increasing lean mass with little change in total body weight.”

Here’s why it’s a big deal:

1. Metabolism & longevity

More muscle raises resting calorie burn and protects against:

• Osteoporosis
• Type-2 diabetes
• Cardiovascular disease
• And even cognitive decline.
• Age-related muscle loss (sarcopenia)
Read 14 tweets
May 21
The most underrated drug in the world:

Creatine.

Most people are scared of it.

But here are the hidden benefits of creatine that no one is talking about (bookmark this): Image
You think creatine is just for meatheads?

You're wrong!

Let me show you the science that surprised even me...

First let's start with a fun fact:

Your body naturally produces creatine.

It's not some artificial chemical. It's as natural as protein.

And it's about to become your secret weapon.
The truth about athletic performance will blow your mind…

Creatine isn't just another supplement.

It's like installing a turbocharger in your body.

Studies show it boosts:

• Exercise capacity
• Muscle endurance
• Strength by up to 15%
• Power output in sprints
• Recovery between sets
Read 12 tweets
May 19
How to lose 30 lbs of fat in the next 90 days.

Here are the 10 small habits that get the biggest results.

1. Track your meals. Image
99% of people who go to the gym don’t track their meals.

The result?

They overeat or don’t get enough protein.

So zero muscle is built and the person actually gains more weight.

Exercise isn’t enough. You gotta hit and track your macros.
2. Eat more eggs.

Why?

Eggs are:

• Versatile
• Nutrient rich
• And easy to digest.

Contrary to outdated myths eggs do not significantly raise cholesterol.

Aim for 6-12 eggs per week:

• Boiled
• Cooked
• Poached or scrambled.
Read 14 tweets
May 14
Can ginger fight cancer?

Science says yes.

It also calms nausea, removes pain, and our brain loves it.

Here are the surprising benefits of ginger (and how to ingest it the right way): Image
Think ginger is just for calming nausea?

You're seriously missing out.

Ginger is nature's hidden gem, packed with powerful medicinal properties that can enhance your health in unexpected ways.

Here's why eating ginger daily could change your life:
Pain relief as effective as ibuprofen?

Believe it.

In clinical trials, consuming just 2 grams of ginger daily reduced muscle soreness by up to 25% after workouts.

That's comparable to popular over-the-counter pain relievers, minus the side effects.

Easy tip:

Toss fresh ginger slices into your post-workout smoothie or protein shake.
Read 15 tweets

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