Everybody wants to build a Greek God physique

But it can be hard to always find time for gym

No worries

10 Gym Equipment That Will Help You Build Your Dream Body at Home:

/Thread🧵/ 1. Dumbbells

Dumbbells are the most versatile piece of equipment on the planet

They are not cheap but they'll pay you 10x more in the long run

You can start with a heavy pair and a light pair and over time you can add a third one with medium weight

10 Muscle-Building Lessons From a Former Skinny Fat Guy:

/Thread🧵/ 1. Aim For Progressive Overload

Progressive overload (more tension and stress over time) is the top priority when it comes to building muscle

Get stronger

Lift more weight

Do more reps

More sets

Progressively over time

Muscular chest and shoulders give you a Herculean physique

But most people say, "I don't have time"

Not anymore

Follow this 5-min chest and shoulders workout to build the upper body of your dreams:

/Thread🧵/ 1. Dumbbell Pushups

It's similar to the regular pushups but you're using dumbbells for the support

The benefit is the deeper stretch that you get when you come closer to the floor

Repeat it for 10-15 reps

Thousands of people will join a gym in 2023

Sadly, most of them won't lose fat

8 common mistakes that you must avoid to lose fat and build muscle:

/THREAD🧵/ 1. Working out to burn calories not build muscle

The gym is for building muscle which leads to a healthier, more streamlined physique - and a stronger metabolism.

Stop working out to burn calories and focus on muscle

A ripped body is a confidence machine

But most people say "I don't have time to go to gym"

8 scientifically backed ab exercises to give you the abs of steel, at home, with no equipment:

/Thread🧵/ Before we jump into the exercises,

I would like to remind you that gettings abs depend on your body fat percentage too.

You need to make sure to reduce your body fat along with these exercises to see the maximum results.

Let's begin:

10 Ted talks about health and fitness that will change the way you treat your body:

/Thread🧵/ 1. The Brain-Changing Benefits of Exercise

People often think exercise is for the body but forget about what it can do for your brain.

It can save you from diseases like:

• Depression
• Dementia
• Alzheimer's disease

Most people give up on fitness in their 50s

But my client Kevin went from Average to Savage in his mid-50s

My top 10 tips that came from helping Kevin get ripped:
̐(that'll get you ripped too)

/Thread🧵/ 1. Be nice to yourself

Ups and downs are part of the game.

There are great days but there are also imperfect days.

Take care of yourself on such days.

• Don’t feed your body horrible food.
• Don’t beat yourself up in the gym.

I was an athletic and active kid

Sadly, I became overweight due to stress, depression and bad eating habits in my early 20s

Here are the 6 simple steps I used to lose 60lbs and get into the best shape of my life:
(that'll help you too)

/Thread🧵/ 1. Committed to tracking my calories.

I stopped letting the inner bitch convince me that tracking calories was too inconvenient.

Being fat was inconvenient.

Period.

I've been married almost 10 years. This is the best advice I'd give myself if I could do it all over again

// a thread 🧵 - Over communicate. When in doubt, tell her what’s on your mind

10 Life Lessons I Wish I Knew Earlier

Thread: 1) People want you to do well - just not better than them

Growing up all I wanted was for people to support me

I wanted external credit

It was always confusing to me when I'd do well and I didn't get support from some of the people closest to me.

At 25, I was fat, tired and always hungry

At 37, I am fit, run a 7 figure business and help men over 40 get in their best shape mentally and physically

Here's the simple 3-part framework to rapidly lose fat and improve your mindset: The key to fat loss:

Having a simple system

This system not only helped me get ripped but it also helped me:

-Become a better father
-Make 7 figures
-Deepen my relationship with my wife
-Get top 5 in the world at the Deka Mile

10 YouTube channels that will make sure you're fit and healthy 1) Dr. Andrew Huberman's channel brings science and common sense together to create easy to understand health and wellness strategies.

@hubermanlab is one of my go-to resources for all things health

youtube.com/c/AndrewHuberm…

The most common workout mistake men in their 30s make:

Trying every exercise on the planet

Instead of building muscle, they end up getting injured and saying goodbye to the gym

These 5 easy exercises will help you get jacked while avoiding life-long injuries:

-Thread- 1) Band pull-aparts and band face pulls

Yes we are starting with a "warm up" exercise combo

Your shoulders, upper back, neck, chest and traps will thank me

Throw these in before your upper body workout

Along with anytime during the week

In my 20's I never cared about sleep.

Now that I have 2 kids and I'm in my late 30's - sleep is something I take very seriously.

These 10 sleep hacks have helped me sleep better and lose more fat faster (and keep it off)

Thread 1) Get outside and get sunlight in the morning

I learned this one from @hubermanlab

Sounds crazy that morning sunlight will help you sleep better at night...

But it works

At 49, my client Bryan was feeling fat, tired and always exhausted

At 50, he's ripped, healthy and full of energy for his family

These 10 hacks will help you lose more fat than any weight loss program ever will.

Thread 1. Stop being a cardio bunny

Doing arms for 15 minutes and then hitting the elliptical for 45 minutes isn't going to cut it.

Better to walk for 20 minutes 2-3x per day.

Lift weights in the gym.

Walk for your cardio

At 25, I was fat, tired and always hungry

At 37, I am fit, run a 7 figure business and help entrepreneurs get in their best shape mentally and physically

These 10 commandments will help you lose more weight than any diet gurus are asking you to follow:

Thread 1. Thou Shalt Eat Less Calories Than You Burn

Track your calories and you'll lose fat faster than you ever thought possible.

Plus you'll enjoy your food too since you'll be eating things you actually like.

Fitness stuff I know at 36 that I wish I had known at 26.
🧵 Being healthy and fit requires that you have real desire for change. The pain of remaining the same (fat and unhealthy) must be greater than the pain that comes from changing habits and routines.

Discipline combined with desire will give you tremendous results.

Make fat loss easy just by walking every morning... Most people are so sedentary that adding a walk to their morning routine can quickly get their body to start burning more fat.

The 10 Commandments of Fat Loss

I ignored these for years.

Ignore them at your own risk !!
(THREAD) 1. Thou Shalt Eat Less Calories Than You Burn

Track your calories and you'll lose fat faster than you ever thought possible.

Plus you'll enjoy your food too since you'll be eating things you actually like.

How to get a 6 pack in 6 months:

- even if you’re 20% bodyfat or higher
- While eating foods you love
- doing the easiest cardio plan ever
- Hitting the gym 4-5 times a week

(Thread) Let’s cover the obvious rules of the 6 pack game

- You’ll need to eat less calories than you burn
- You’ll need to train.
-You’ll need to consume more protein
-You’ll need to stay consistent

12 Steps to Making Your Current Life A Throwback Story in the next 12 Months
.
1- Take ownership for where you are now. Quit blaming other people or other things. You are 100% in charge of your life. Take responsibility 2- Be honest about your current state. Be real with yourself. Get clear on where you are today
.
3- Set Targets. Be as detailed as possible with what you want to accomplish