Latest Twitter Threads by @V_ShapeFitness on Thread Reader App

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

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. ⬇️⬇️⬇️

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

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

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...

Mar 15 • 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)

Mar 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 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..
→ 5 minutes of controlled eating.

Easy choice.

Mar 12 • 22 tweets • 7 min read

Can't lose fat?

I guarantee it's your crappy diet.

After 17 years training and coaching, here is everything you need to know to nail your nutrition permanently:

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.

Mar 11 • 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

Benchmark:
Age 20-29: 35+ (excellent), 20-34 (good), 15-19 (average)
Age 30-39: 30+ (excellent), 15-29 (good), 10-14 (average)
Age 40-49: 25+ (excellent), 12-24 (good), 8-11 (average)

Mar 9 • 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

Mar 8 • 14 tweets • 5 min read

If I wanted to drop 25+lbs by summer, these are the 7 simple things I would do everyday:

1. Drink 500ml water when I first wake up:

Always step one after 7-8 hours of fasting (sleep)

▫️ Rehydrates your body after 7-8 hours of no fluids
▫️ Kickstarts your metabolism and digestion
▫️ Boosts energy and focus

Hydration is the easiest win for your morning routine.

Mar 7 • 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.

Mar 5 • 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 2 • 14 tweets • 6 min read

The Number One Fat Loss Food on the Planet...

Greek Yogurt.

→ Delicious
→ Low Calorie
→ High Protein

Everyone who eats it regularly is in shape.

Here are my 7 favorite Greek Yogurt based meals which will get you lean (and blow your mind):

= Thread =

When it comes to getting in shape.

Greek Yogurt ticks all of the boxes.

→ Flexible
→ Delicious
→ Convenient
→ Low Calorie
→ High Protein
→ Lasts a long time

Here are 7 of my favorite Greek Yogurt based recipes to make your nutrition simple and delicious...

Mar 1 • 17 tweets • 6 min read

'I want to lose fat without losing muscle'

45 year old Business Owner Rob has spent years busy, tired, and stuck...

To torching 33lbs of fat, increasing strength, and having more muscle then 99.9% of the population in just 17 weeks.

Here are the 3 Steps we used to do it:

Rob had a solid base to work from, but lacked clarity on how to ditch the last layer of fat without losing muscle tissue.

We removed the guesswork, dialed in a plan, and supported him every step.

He is now leaner, stronger, and in incredible shape.

This was the roadmap:

Feb 26 • 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)

Feb 21 • 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...

Feb 18 • 21 tweets • 6 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

Feb 17 • 14 tweets • 5 min read

If I wanted to drop 25+lbs by summer, these are the 7 simple things I would do everyday:

Feb 16 • 27 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 5gms of creatine every day for the rest of your life.

Feb 14 • 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)

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