Karl Matt Button │ Apex Fitness Adv.'s Threads

Aug 16 • 23 tweets • 7 min read

Everyone on the planet should be lifting weights.
But most don't know how to start.

I've been training for the last 17 years...

If I was starting from scratch, this is the exact workout plan I would follow to get in the best shape of my life:

(Videos of every exercise included)

= Thread =

Start with 4 simple workouts per week.

Upper/Lower/Upper/Lower is the split.

For each workout:

⚬ 3 working sets/exercise
⚬ 6 - 12 reps/working set
⚬ Rest 3 minutes between sets

Here is the workout plan (print this off):

(Videos of every single exercise below)

Aug 15 • 12 tweets • 5 min read

Matt just torched 32lbs of fat and reversed prediabetes in 16 weeks.

He did it with a young family while working 70+ hours a week.

He's now healthier, more confident and a role model at home and at work.

This is the 5-Step Sytsem we used to do it 👇

= Thread =

Too many give up on their health because they've convinced themselves they are:

⚬ Too old
⚬ Too busy
⚬ 'It won't work for me'

Rubbish.

Matt is another example of what you can do with the right system and apply it consistently.

This is how we crushed it.

Aug 13 • 29 tweets • 8 min read

After Training and Coaching for the last 17 years, here is every Fitness Tip I could come up with:

= Thread =

1. Take 5g of creatine every single day.

Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 30 seconds controlled nutrition

Easy choice.

Aug 12 • 17 tweets • 6 min read

Can't get to the gym?

A set of dumbbells is all you need to get lean and strong.

Here are the Top 10 exercises you can use to hit every muscle group at home:

(Videos of each included)

1. Bent Over Rows

1. Bent Over Rows

Muscles targeted:

⚬ Rhomboids
⚬ Lats
⚬Traps

Tips:

⚬ Pull back through elbows
⚬ Avoid excess momentum
⚬ Pull elbows towards hips (not straight up)
⚬ Squeeze each contraction (quality execution is key)

Aug 9 • 17 tweets • 6 min read

If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included)

1. Incline Dumbbell Rows:

Target - Back:

Cues:

▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue

Quality reps = bigger, stronger back.

Aug 8 • 23 tweets • 6 min read

After 17 years training and coaching, here is every peice of fat loss advice I could come up with:

1. Stop drinking alcohol.

Or at least limit it. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep. Minimize to maximize results.

2. Discipline is the most overlooked asset for health and fitness success. Learn to prioritize long term goals over short term gratification.

Aug 5 • 12 tweets • 4 min read

I just dropped 20lbs in 12 weeks.

Yet most people feel fat loss is 'impossible'.

It doesn't have to be.

Here are the 5 Simple Steps I used to do it (and you can too):

12 weeks ago I started my prep for a Europe holiday with my wife.

Naturally for events or heading in to summer leaning down tends to come on the menu.

Now a lot of people find fat loss challenging.

When in reality you just need the right system + consistency.

Here is how I did it:

Aug 4 • 14 tweets • 5 min read

Are you sitting for more than 5 hours a day?

It could be taking years off your life.

Here are 5 Simple Exercises I do at home to help bulletproof my back and optimize my health:

1. Lunge and Rotate

Todays hustle culture and use of technology means 1000s of people are sitting for hours everyday.

Without the appropriate management, spending hours in a chair can cause all kinds of damage to your body, and even shorten your lifespan!

A lack of awareness is the biggest issue

Aug 1 • 24 tweets • 9 min read

The only 17 Exercises you'll ever need to get in the best shape of your life:

(Videos of each included)

1. Quads: Hack Squat

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure

Training Cues:

▫️ Narrower stance
▫️ Feet lower on the platform
▫️ Control the eccentic for 3 seconds
▫️ Keep torso engaged with back flat againse the pad

Jul 30 • 13 tweets • 5 min read

Think you're in shape?

Prove it.

Here are 7 Simple Fitness Tests everyman should be able to do:

1. 20 Full Push Ups:

Upper body strength/edurance.

Perform as many push-ups as possible with good form

Benchmarks:

• 20-39 yrs: 40+ (excellent), 25-39 (good), 15-24 (average)
• 40-59 yrs: 30+ (excellent), 15-29 (good), 10-14 (average)
• 60+ yrs: 20+ (excellent), 10-19 (good), 5-9 (average)

Jul 29 • 22 tweets • 7 min read

Can't lose fat?

I guarantee it's your crappy diet.

After 16 years training and coaching, here is everything you need to know to nail your nutrition permanently:

=Thread=

1. Greek Yogurt + Whey Protein is a fat loss cheat code

2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

Jul 27 • 15 tweets • 5 min read

'What is the best exercise for this muscle group?'

Let me remove the guesswork.

After training for the last 17 years, here's a complete 65 exercise database categorized for every muscle group:

(Bookmark for your next gym day)

We've all been there.

You want to lift weights but don't know where to start.

I got you.

Your exercises will be split into one of 6 categories.

⚬ Squat
⚬ Hinge
⚬ Vertical Push
⚬ Vertical Pull
⚬ Horizontal Push
⚬ Horizontal Pull

Here are 65 options to cover each...

Jul 26 • 14 tweets • 5 min read

'I've tried everything but just cannot lose fat'

Nutrition is your key to get lean.

But most people have no idea how to start.

(And the rest can never stick to it).

Here is the Simple 7 Step Nutrition Game Plan that will get you lean and stay lean for life:

"I've tried everything but just cannot lose weight"

Sound familiar?

'I can't do it'
'How do I get lean'
'I already eat healthy and exercise'

Well today I want to give you what works.

Ready to finally get in shape?

Here are the 6 steps to automate nutrition and stay lean...

Jul 25 • 19 tweets • 4 min read

Everyone on the planet should be lifting weights.

But most people have no idea how to start.

I've spent 4000 hours in the gym over the last 17 years.

Here are 41 Training Tips I wish I knew when I first started:

1. The gym is for building muscle, nutrition is for torching fat.

For best results, ensure every part of your training is optimized toward this.
Too many people confuse the two and get mediocre results.

2. Stop 'winging it'. With no plan, you will spin your wheels and waste months or years with little to no progress.

Jul 22 • 29 tweets • 7 min read

After training and coaching for the last 17 years, here is every fitness tip I could come up with:

= Thread =

1. Take 5g of creatine every day for the rest of your life.

Jul 21 • 13 tweets • 4 min read

If my goal was to torch 20lbs of fat in the simplest way possible...

These are the workouts, meals, grocery list, and daily routine I would use to do it:

1. Simple 3x/Week Workout Plan:

The key to this workout plan:

→ Simple
→ Repeatable
→ Time efficient

Each workout includes a Leg, Push, and Pull movement.

You'll hit each muscle group 2x/week and be out of the gym in 40 minutes.

Track and increase reps + weight over time.

Jul 20 • 14 tweets • 4 min read

Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

49 year old client Eric is now doing weighted pull ups with ease.

Here's how you can go from zero to pumping out pull ups for fun:

(Instant bookmark)

= Thread =

Pull Ups are a killer bodyweight exercise

Being able to do these is a show of strength, health and longevity...

But also they also develop your lats, traps, delts, and biceps.

But most can't even do one pull-up

Never fear. ⬇️⬇️⬇️

Jul 19 • 17 tweets • 6 min read

Jul 17 • 16 tweets • 6 min read

If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included)

Jul 14 • 15 tweets • 6 min read

Wondering how long you'll live?

Let's test it.

Here are 3 Simple Longevity Fitness Tests you can do now (and how to improve them):

1. VO2 Max (Cardiovascular fitness):

VO2 Max measures oxygen use during intense exercise, showing heart-lung efficiency.

Higher levels cut heart disease & mortality risk and boost longevity.

Aim for above-average (e.g., 35-45 mL/kg/min for middle-aged adults)

Jul 13 • 17 tweets • 6 min read

Building muscle is your key to longevity and health.

But don't waste a decade trying to figure out what works.

I've built 45lbs of muscle over the last 17 years.

These are the 7 most important training tips I wish I knew when I first started:

= Thread =

Muscle is one of the biggest indicators for longevity.

And it's how you lift that matters.

You need "mechanical tension"

The force/tension exerted on muscle fibers during a lift.

The more tension you generate, the more fibers you recruit and stimulate, leading to growth.

But

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