Benefits of dead hangs & why you should do them👇 1. What is a dead hang?

Dead hang is fairly self explanatory...

You simply hang from an overhead/pull up bar like dead weight

No reps, pushing or pulling

But Marshal... this sounds stupid

Why is this beneficial?

Let me tell you👇

Read this to avoid holiday weight gain over the coming weeks👇 The average North American adult packs on 0.5kg (1.1lbs) of body fat every year between November and January

Multiply this by 20-30 years

10-15kg (22-33lbs) of fat gain over your life time from the holiday season alone. Crazy right?

Here's 10 tips to help avoid this👇

25 fitness & fasting tips for you

Thread 👇 1. Track your food intake so you know how much you’re eating.

2. Drink lots of water, especially while fasting. Your body is ~60% water.

3. Eat quality meals 80% of the time. Enjoy delicious meals 20% of the time.

4. If you’re hungry while fasting, go for a walk or meditate.

Why it's so important to meal prep/plan

THREAD👇 1. In case you didn't know... 80%+ of your fitness results stem from your diet

This is why it is crucial to have your diet dialled in while training hard

Otherwise, your time and efforts are not optimized

And you're leaving progress on the table that you could be making

Benefits of dead hangs & why you should do them

Thread👇 1. What is a dead hang?

Dead hang is fairly self explanatory...

You simply hang from an overhead/pull up bar like dead weight

No reps, pushing or pulling

But Marshal... this sounds stupid

Why is this beneficial?

Let me tell you👇

5 reasons why you're not making progress with your fitness

Thread👇 1. Your actions are not aligned with your goals

Many people set goals but never follow through with the required actions to reach them

You can’t do one thing & expect results that don't align with your chosen actions

You must learn daily habits that push towards your goal

25 fitness & fasting tips

Thread 👇 1. Track your food intake so you know how much you’re eating.

2. Drink lots of water, especially while fasting. Your body is ~60% water.

3. Eat quality meals 80% of the time. Enjoy delicious meals 20% of the time.

4. If you’re hungry while fasting, go for a walk or meditate.

7 tips to help you adapt to intermittent fasting

Thread 👇 Realize that you aren’t going to adapt over night!

It takes time for your body to adjust to something new

If you feel lighted headed or can’t take the hunger at first, eat!

The goal here isn’t to have you pass out...

It’s to start small and work your way to longer fasts.

7 reasons why you should consider intermittent fasting

Thread👇 1. It is easy to practice

Unlike diets, intermittent fasting doesn’t require you to only eat certain foods.

Rather, it’s timed eating & you simply eat within a small time frame.

4-8 hour eating window is typical.

Shorter eating window = fewer calories consumed.

“The Big Six” movements you should have in your workout programming

Thread👇 1. Horizontal push (e.g. bench press)

These movements work your chest primarily, triceps & delts as secondary

You can do any variation (incline, decline) of bench press to target your entire pectoral muscles

Use proper form and leave the ego at at the door on this exercise

8 actionable tips for effective & sustainable fat loss

Thread 👇 1. First and foremost, let's establish the #1 baseline for losing fat

A caloric deficit.

You MUST be in a deficit to lose fat.

This means you must consume less calories than your body requires to function

When this happens, your body taps into fat stores for fuel

= fat loss

How to maximize muscle gain with minimal body fat

Thread👇 First, let's establish that if you want to pack on any sort of serious muscle mass...

You are going to gain some body fat in the process.

You could attempt to bulk without ANY fat gain, but you will sacrifice size gain, results may be slow & the conditions have to be perfect.

Struggle to get enough protein daily?

Here are some good sources

Thread👇 1. Eggs

One of my favorite go-to's... eggs

They are high in protein, low in calories & inexpensive in bulk

Don't know what to eat? Scramble 6 eggs

Simple

I promise you will feel full after this meal and it cost no more than a few dollars

Six intermittent fasting tips for you

Thread👇 1. Black coffee & water are your best friend

I usually begin my morning with a glass of water then cup of black coffee

This skyrockets my productivity & energy levels for my most important tasks

Black coffee will also help blunt your appetite to make your fasts a little easier

25 fitness & fasting tips for you

Thread 👇 1. Track your food intake so you know how much you’re eating.

2. Drink lots of water, especially while fasting. Your body is ~60% water.

3. Eat quality meals 80% of the time. Enjoy delicious meals 20% of the time.

4. If you’re hungry while fasting, go for a walk or meditate.

4 tips for staying lean when you travel

Thread👇 1. Do research on nearby gyms + restaurants + plan

It's better to be proactive than reactive

Prior to departing on your plans, do some research in the area & plan ahead

Where can you find quality food choices?
Where & when can you workout on your trip?

Plan = much easier

3 things I do daily to effortlessly maintain a lean physique

Thread 👇 1. Intermittent Fast (IF)

Let's get this straight right now: IF is NOT a magic pill!

It is a strategic tool I use on a daily basis to reduce my calories while remaining satisfied with the meals I eat in a caloric deficit

I follow 18/6 for fat loss & 16/8 for muscle building

3 Things I Do Everyday To Effortlessly Maintain A Lean Physique

THREAD 👇 1. Intermittent Fasting (IF)

Let's get this straight right now: IF is NOT a magic pill!

It is a strategic tool I use on a daily basis to reduce my calories while remaining satisfied with the meals I eat in a caloric deficit

I follow 18/6 for fat loss & 16/8 for muscle building

The Five Pillars of Fitness

Thread 👇 1. Strength Training

After approx. 30 years old, you start to lose muscle mass. Roughly 1% per year.

This is known as sarcopenia.

Strength training, whether with weights or bodyweight, on a regular basis helps combat this & promotes muscle gain when nutrition is dialled in.

8 actionable tips for effective & sustainable fat loss

Thread 👇 1. First and foremost, let's establish the #1 baseline for losing fat

A caloric deficit.

You MUST be in a deficit to lose fat.

This means you must consume less calories than your body requires to function

When this happens, your body taps into fat stores for fuel

= fat loss

5 things that may be holding you back from reaching your full potential

Thread 👇 1. You're aren't pursuing the goals you have in mind

If your actions don't align with your goals, you will go nowhere.

In order to grow and improve, you must DO things that move you towards what you are aiming for.

Sounds easy, but put in to practice, it is very hard for many.