After years of feeling burned out, I finally figured out the system.
Over 2,000 workouts, 3,000 hours, and 9 years later, here are the 11 systems that transformed my health (and will do the same for you):
Over 2,000 workouts, 3,000 hours, and 9 years later, here are the 11 systems that transformed my health (and will do the same for you):
1. Rule 10:1
Don't eat anything that has more than 10 calories per gram of protein.
Examples:
* 200 calories and 20g of protein = OK.
* 300 calories and 15g of protein = NO.
It eliminates doubt. It makes every meal a clear decision.
Don't eat anything that has more than 10 calories per gram of protein.
Examples:
* 200 calories and 20g of protein = OK.
* 300 calories and 15g of protein = NO.
It eliminates doubt. It makes every meal a clear decision.
2. Swallow the toad
Start each workout with the hardest exercise.
Because?
* Maximum energy
* Impeccable technique
* Focused mind
Everything that follows will be downhill
Start each workout with the hardest exercise.
Because?
* Maximum energy
* Impeccable technique
* Focused mind
Everything that follows will be downhill
3. The 10-minute rule
Zero motivation? Just commit to 10 minutes.
Nothing else.
You still want to stop after that? Stop.
The truth: you won't.
I've used it over 2,000 times. The number of times I stopped after 10? Zero.
Zero motivation? Just commit to 10 minutes.
Nothing else.
You still want to stop after that? Stop.
The truth: you won't.
I've used it over 2,000 times. The number of times I stopped after 10? Zero.
4. Zero blank days
Do something, no matter how small, every day.
* A mini workout counts
* Walking 10 min counts
* Everything adds up
Zero days = zero progress. Micro-actions keep things moving.
Do something, no matter how small, every day.
* A mini workout counts
* Walking 10 min counts
* Everything adds up
Zero days = zero progress. Micro-actions keep things moving.
5. Every step counts
10,000 steps isn't a workout, it's a lifestyle.
* Use stairs
* Walk while talking
* Park farther away
* Walk between sets
Small choices → big results.
10,000 steps isn't a workout, it's a lifestyle.
* Use stairs
* Walk while talking
* Park farther away
* Walk between sets
Small choices → big results.
6. Gym for muscle, kitchen for fat loss
The gym builds muscle. Cooking burns fat.
You can't outrun a bad diet.
Nor raise more than poor nutrition.
Strength in the gym. Deficit in the kitchen.
The gym builds muscle. Cooking burns fat.
You can't outrun a bad diet.
Nor raise more than poor nutrition.
Strength in the gym. Deficit in the kitchen.
7. Protein First
Before you think about carbohydrates or fats, think about protein.
Why?
* It satisfies you
* It protects your muscles
* It prevents binge eating
Protein is the foundation of a solid diet.
Before you think about carbohydrates or fats, think about protein.
Why?
* It satisfies you
* It protects your muscles
* It prevents binge eating
Protein is the foundation of a solid diet.
8. The 2-day rule
Never miss two days in a row.
One is normal. Two is habit.
You fail twice and you've created a new pattern.
Consistency sets the pace.
Never miss two days in a row.
One is normal. Two is habit.
You fail twice and you've created a new pattern.
Consistency sets the pace.
9. 1:1:1 water system
* 1 gallon a day
* 1 glass before each meal
* 1 glass upon waking
Benefits:
* Fewer cravings
* Better digestion
* More energy
Hunger is often just thirst.
* 1 gallon a day
* 1 glass before each meal
* 1 glass upon waking
Benefits:
* Fewer cravings
* Better digestion
* More energy
Hunger is often just thirst.
10. Only calorie-free drinks
Water, coffee or tea.
Liquid calories don't fill you up. But they do make you fat.
Removing them is one of the easiest ways to control what you eat.
Drink your fluids. Chew your calories.
Water, coffee or tea.
Liquid calories don't fill you up. But they do make you fat.
Removing them is one of the easiest ways to control what you eat.
Drink your fluids. Chew your calories.
11. The sleep ritual
* Zero food 3 hours before
* Zero screens 1 hour before
* Magnesium glycinate
* Total darkness
Sleep resets your body.
Better sleep = better decisions = less fat.
* Zero food 3 hours before
* Zero screens 1 hour before
* Magnesium glycinate
* Total darkness
Sleep resets your body.
Better sleep = better decisions = less fat.
Men today are suffering from issues that no one talks about:
• Low self-esteem
• Masturbation
• Obesity
• Porn
Men, pick yourself up
Click below now👇
gumroad.com/a/413631699/tb…
• Low self-esteem
• Masturbation
• Obesity
• Porn
Men, pick yourself up
Click below now👇
gumroad.com/a/413631699/tb…
• • •
Missing some Tweet in this thread? You can try to
force a refresh
