STOP MAKING FITNESS COMPLICATED!

Here's the only 5 exercises you need to do to transform the Dad-Bod into a Chad-Bod in 2024: 1) SQUATS

The king of barbell exercises for good reason.

No Matter the goal:

- run faster
- jump higher
- get stronger
- or simply building those thick thick thighs 😏

Stop doing these 5 exercises you are wasting your time

Here’s what you can do instead: 1) Crunches

What’s bad about them?

This seemingly simple move can put unnecessary stress on your cervical spine (the seven vertebrae in your neck), which may cause injury to the muscles around the neck and upper back

18 of the best ways to best tips the gurus won’t tell you about Visceral Fat.

Let me explain: Body fat is broken down into 2 different types: subcutaneous fat and visceral fat.

Subcutaneous fat is the fat just under your skin that you can pinch with your fingers.

I am 36:

I am in better shape and have more energy than I did when I was 20.

36 ideas that will help you destroy obesity and low energy

1. Trying to lose weight while drinking is like trying to drive with the E-brake on. Why make it harder than you need to. 2. As a man you should be horny all the time, if not you are unhealthy

3. You can’t lose weight if you are not eating enough protein.

This is me. I’m 36.
I have a 6-month-old daughter.
I have a hectic 9-5 job.

I don’t count calories.
I don’t count macros.
I work out for 4 hours a week.

Still…
I get leaner and fitter every single day.

How?
The 6-step CHAD DAD system explained: If you’ve ever tried to lose weight by counting calories and trying to move more..

You know how mentally and physically exhausting that can get.

You’re a busy dad.
You get all of 17 minutes to yourself all day.

So what do you do?

High visceral fat raises all-cause mortality by 69%

But what is it?

And how do you get rid of it?

TIME TO DEFEAT IT! Visceral fat is not the same as Subcutaneous Fat.

Visceral fat basically that wraps around your abdominal organs and resides deep inside your body. You can’t always feel it or see it. You can have a flat stomach and still have visceral fat.

30 of the best health tips I recommend to be a stronger fitter dad in 2023:

1. Trying to lose weight while drinking is like trying to drive with the E-brake on. Yes it will go forward but you’ll destroy your engine 2. As a man you should be horny all the time, if not you are unhealthy

3. You can’t lose weight if you are not eating enough protein.

4. Sugar is the main driver for obesity because the more you eat the more your body craves it.

30 things fathers must know to slay the DAD-BOD and become the CHADEST of Dads:

1. Trying to lose weight while drinking is like trying to drive with the E-brake on. Yes it will go forward but you’ll destroy your engine 2. As a man you should be horny all the time, if not you are unhealthy

3. You can’t lose weight is that you are not eating enough protein.

4. Sugar is the main driver for obesity because the more you eat the more your body craves it.

Dads,

You are not losing weight because you are focused on the wrong things

Cutting fat and achieving your dream body is simpler than you think

Adopt these 6 principles to FINALLY destroy the dad-bod for good: 1.) Remember it will take time.

Whether you want to lose 30 pounds or become a Viking God, tell yourself “it’s going to take TIME and be FINE with it.

Would you rather be fat for 20 more years or a couple of months?

Some tips:

• Take a picture of yourself on Day 1

The Food Pyramid is designed to keep you sick, weak, and depressed.

Here’s the ACTUAL food pyramid that will maximise your health, and separate you from the sick masses. If you follow th NEW American food:
→ A strong gut
→ Reduced inflammation
→ Reduced aches and pain
→ Higher energy and mood
→ More muscle and less fat
→ Better skin, nails, and hair

Here it is…

A lot of coaches throw around the word RIR

But what WTF is an RIR?

I'll break it down: Reps in Reserve (RIR) is a way to describe how many reps you have left in the tank at the end of a set.

For example, if you complete a set of 8 reps and feel like you could have done 2 more reps before reaching failure, your RIR would be RIR-2.

23 seamless changes you can make today to get in the best shape of your life in 2023.

1) Focus on getting 7+ hours of quality sleep 2) Stop counting calories. Start making better food choices

3) Resistance train 4 times a week

4) Stop looking for “hacks” and start putting in the work required to fix your health

5) Don’t worry about supplementation until you fix your diet

Told OpenAI to write me a Twitter thread titled "What the fitness gurus get wrong about fitness and why" Not bad OpenAI not bad: 1) "One size fits all" approaches to exercise and nutrition. Not everyone's body is the same, and what works for one person may not work for another. It's important to find an approach that works for you and your individual needs and goals.

If you sleep less than 7 hours you're killing your testosterone.

Give me 60 seconds and I'll show you how to wake up ready to attack the day: Lack of sleep is why you can't focus.
Lack of sleep is why you're always tired.
Lack of sleep is why your testosterone is drained.

But lucky for you because I'm going to give you 7 science-backed tips to get the best sleep of your life tonight...

Let's dive in:

Fitness doesn’t have to be boring:

Here are 6 unique exercises that will give you the energy of a god and the strength to out wrestle all your kids in 2023

Become the CHADEST of Dads in 2023 1) SQUATS

The king of barbell exercises for good reason.

No Matter the goal:

- run faster
- jump higher
- get stronger
- or simply building those thick thick thighs 😏

Squats are the solution to these problems.

45 powerful lessons on health I wish I learned earlier in life:

1. Its impossible to accurately count calories 2. Most fitness coaches don’t understand how to raise your RMR so they just tell you to eat less.

3. Incline Bench grows your chest better than Flat bench

4. Sugar and Seed Oils are the main culprits for the obesity problem

5. The “best” workout is consistency

How to Eat like a Pig this Holiday Season without actually turning into a fat pig

Use these 4 tips to enjoy your Holiday meals and stay healthy at the same time: - Protein First

Exercise some self-control and eat protein first, like turkey, ham, chicken, or even steak.

90% of fitness advice is complicated for no reason

Here's the only 5 exercises you need to do to transform the Dad-Bod into a Chad-Bod: 1) SQUATS

The king of barbell exercises for good reason.

No Matter the goal:

- run faster
- jump higher
- get stronger
- or simply building those thick thick thighs 😏

Troy was able to lose a total of 46 lbs in under 4 months without spending more than 3 hours a week in a gym while:

•being a father to his two children
•owning his own business
•Without counting calories

Here’s how he did it 👇 Most coaches and programs will try to put you on a strict calorie deficit or hard to follow diet in order to speed up the weight loss process,

But that's not sustainable long term, nor is it an enjoyable way to stay in shape.

The food THEY are pushing as health is making you sick, weak, and impotent

Start eating these 5 foods to feel like a god among men: 1) Red Meat (Hunter’s Delight)

Red meat is the ONLY food that contains all 21 amino acids naturally.

The next closest is chicken with 19.

Amino acids build protein, which you need to build and repair muscle.

More red meat = more muscle.

Can't afford to eat healthy?

That's a BS excuse

Here are 14 meals that cost less than $15 you can cook in 15 minutes or less, to be healthier, leaner and more attractive than 99% of the population: 1) The Ramblin VIP

4 Scrambled eggs 24 g Protein 294 Calories
2 Good Culture Strawberry Cottage Cheese (Calories 200 protein 30)
Bumble Bee Skinless & Boneless Pink Salmon in Water 5 oz can

Scramble eggs put on plate, eat.

74 grams protein 594 Calories total cost $4.56