Karl Matt Button │ Apex Fitness Adv.'s Threads

Jun 13 • 13 tweets • 6 min read

45 year old client Rob just torched 33lbs in the last 19 weeks.

→ No extra time
→ No extra cardio
→ No extra training

Here are the 7 simple steps we used to make fat loss easy:

= Thread =

1. Eat Similar Meals Each Day:

You'll NEVER get lean without a consistent nutritional intake.

We made this easy to stick to.

How?

Created a small database of simple meals Rob enjoys & eat them most days.

Why?

✅Consistent intake
✅No guesswork
✅Low Friction

Make it simple.

Jun 12 • 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)

Jun 9 • 19 tweets • 6 min read

The biggest health risk nobody talks about...

Frailty.

And the scary part?

It starts way earlier than you think.

But the good news?

This Simple 9 Step Playbook will help you reverse frailty and live a longer healthier life:

Frailty affects millions of people worldwide, and it starts earlier than you think.

The Frailty Index measures health deficits, predicting health risks, disability & mortality.

Prevention through the right systems can save your life.

Here are 9 Steps you can take today...

Jun 8 • 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

Jun 3 • 18 tweets • 6 min read

The silent killer that begins at just 30.

Muscle loss.

Do nothing and it guarantees:

→ Frailty
→ Strength loss
→ A shorter and lower quality life

But luckily there is a simple answer.

Here is your 5-Step Playbook to stop muscle loss in it's tracks:

Age-related muscle loss, called sarcopenia, is a natural part of aging.

After age 30, you begin to lose 3% to 5% every decade.

Most men will lose about 30% of their muscle mass during their lifetimes.

This is a massive indicator for lower quality life...

But the good news...

Jun 1 • 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)

May 31 • 10 tweets • 4 min read

150grams of protein per day is key to getting in shape.

But most people think it's 'too hard'.

Rubbish.

Here are 5 simple meals to effortlessly hit 150gms+ of protein in just 10 minutes a day:

= Thread =

1. Greek Yogurt + Whey Protein for Breakfast.

1. Low Fat Greek Yogurt + Protein Powder:

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein

May 30 • 16 tweets • 5 min read

Can't lose fat?

I guarantee it's your crappy diet.

I torched 37lbs of fat in 19 weeks.

This is exactly what I ate every single day:

= Thread =

Struggling to drop fat?

Learn this:

Nutrition is the key to fat loss.

→ Stop doing hours of cardio.
→ Start dialing in your nutrition.

It's how I lost 37lbs of fat in 19 weeks.

After 17 years simplicity always scales.

Below is exactly what I ate every day:

May 29 • 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 day for the rest of your life.

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.

May 22 • 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.

May 21 • 14 tweets • 5 min read

Just can't stop eating?

You need GLP-1.

The satiety hormone which destroys hunger.

Here are 5 science-backed steps to supercharge your GLP-1 and finally achieve your fitness goals:

GLP-1 is a hormone produced in the gut which regulates hunger.

Released in response to food intake it acts on the brain to promote feelings of fullness.

It also influences insulin secretion to manage blood sugar levels.

Here are 5 simple ways you can boost it to master nutrition:

May 19 • 24 tweets • 7 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.

Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep. Minimize where possible to maximize results.

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

May 18 • 20 tweets • 5 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.

May 16 • 13 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. ⬇️⬇️⬇️

May 15 • 13 tweets • 5 min read

Think you're in shape?

Prove it.

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

May 8 • 19 tweets • 7 min read

You'll lose up to 30% of your muscle mass by the time you turn 60.

Do nothing and it guarantees:

→ Frailty
→ Strength loss
→ A shorter and lower quality life

But 53 year old Chris took action.

Here is the 5-Step Playbook we used to stop muscle loss in its tracks:

May 5 • 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:

May 4 • 12 tweets • 5 min read

'Eat less and move more' is a lie.

The truth is you can get lean eating more food.

How?

You need to focus on High Volume to Caloric Ratio Foods.

Here are 5 of my favorites to help you eat more and stay lean:

= Thread =

To torch fat you have to be in a caloric deficit.

Nutrition is the easiest way to do this.

'Yeah, but I don't want to starve myself'.

You don't have to.

The key is knowing the right foods you can eat more of to get lean and stay full.

Here are 5 of my all-time favorites...

May 2 • 28 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.

Apr 28 • 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)

Apr 26 • 19 tweets • 6 min read

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