Karl Matt Button │ Apex Fitness Adv.'s Threads

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.

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.

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)

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.

Apr 26 • 19 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...

Apr 25 • 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.

Apr 22 • 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.

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.

Apr 20 • 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. ⬇️⬇️⬇️

Apr 18 • 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

Apr 14 • 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)

Apr 11 • 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.

Apr 8 • 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)

= Thread =

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)

Apr 7 • 14 tweets • 4 min read

95% of people who lose weight gain it all back.

But the other 5% know a secret.

It’s not diet or exercise—it’s a hidden brain hack.

Meet the Anterior Midcingulate Cortex (aMCC): your willpower’s command center.

Here’s how to train it and make discipline stick forever:

Without willpower and discipline you will never succeed long term.

It is a MUST if you want lifelong health and fitness success.

It starts with training your brain’s anterior midcingulate cortex (aMCC)—the seat of resilience.

Here’s how to build it like a muscle:

Apr 6 • 19 tweets • 6 min read

Apr 4 • 22 tweets • 7 min read

Apr 3 • 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)

Apr 2 • 16 tweets • 5 min read

I dropped over 30+lbs of fat in 17 weeks by changing just one thing.

Nutrition.

This is exactly what I ate every single day:

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 30+lbs of fat in 17 weeks.

After 17 years simplicity always scales.

Below is exactly what I ate every day:

Mar 28 • 20 tweets • 5 min read

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.

Mar 25 • 23 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

Mar 24 • 13 tweets • 4 min read

Mar 20 • 15 tweets • 6 min read

The media's latest lie...

'These foods are poison'.

But they're actually superfoods.

Here are 9 you should be eating daily:

1. Butter

1. Butter

Media Myth:

Butter is a heart-clogging fat bomb that should be avoided at all costs.

Reality:

Butter contains vitamins A, D, E, and K2, plus short- and medium-chain fatty acids like butyrate that support gut health and reduce inflammation.

Studies suggest moderate use may not raise heart disease risk as once thought.

Avoid processed spreads with trans fats instead

Mar 19 • 14 tweets • 5 min read

Mar 16 • 13 tweets • 5 min read

The biggest lie in health...

'Cholesterol is bad for you'

The truth?

You'll die without it.

Here’s what cholesterol actually is (+ 5 reasons you can’t live without it):

Background?

Big Pharma wants you to believe all cholesterol is bad.

Why?

They sell more drugs and make more money.

The truth?

As with everything, you just need to undertsand the right balance.

Cholesterol is CRITICAL for holistic health.

First let's look at what it is...

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