The 10-Step Blueprint I personally use to drop body fat without counting calories: 1. Cook at home (most of the time)

People who eat home cooked meals more frequently are 28% less likely to be overweight.

You control all the ingredients and how much you eat.

Restaurants only care if it tastes good. They don’t care about your fitness goals.

Every fitness lesson I’ve learned after 12 years in the gym:

1. Cut down on alcohol if you’re serious about your fitness goals 2. There are no quick fixes in fitness. Learn to be patient and trust the process.

3. You won’t feel motivated all the time. Learn to be self-disciplined.

4. Know your why: this will help you stay committed in difficult moments.

5. Never skip your warm up to avoid injuries.

7 Strategies to become a top 1% man in 2024:

1. Stop binge drinking The routine of numbing the weekdays with binge drinking on the weekends is a toxic cycle.

You wake up hungover, feeling lazy and tired.

If you want to become a 1% man, you need to:

• Build discipline
• Find better ways to have fun
• Fix your social circle

10 Habits that will put you ahead of 97% of men:

1. Hit the gym and train like a beast Lift weights 3-5x per week and become the hardest worker in your gym.

No going through the motions or scrolling your phone.

Airplane mode on and 100% focus on your workout. Intensity = key.

Every workout is a chance to become a stronger version of yourself.

10 Fat loss mistakes you need to avoid if you want to get lean:

1. Drinking too much alcohol You need to limit alcohol if you want to lose body fat. Here’s why:

• Slows down metabolism
• No nutritional value
• Increases appetite
• Disrupts sleep patterns
• Affects testosterone levels
• High caloric content

10 Steps to skyrocket your energy levels:

1. Get morning sunlight exposure Sunlight regulates your body’s circadian rhythm: makes you wake up feeling energized.

Sunlight exposure triggers serotonin production: improves your mood.

Sunlight is a natural source of vitamin D: role in energy production.

Wake up, get sunlight in your eyes, feel energized.

40 Things you’ll never regret doing in your life:

1. Traveling alone at least once 2. Hitting the gym when you don’t feel like it

3. Leaving a job you hate

4. Prioritizing your mental health

5. Spending more time with loved ones

6. Facing your biggest fears

10 Rules for men to become unstoppable in life:

1. Never stop learning A foolish man thinks he knows everything. A wise man knows he doesn't know shit.

• Read books
• Listen to podcasts
• Sign up for courses
• Question everything
• Talk with smart people

20 Hacks to build a bulletproof immune system and never get sick:

1. Avoid drinking too much alcohol 2. Reduce your stress levels: find ways to relax your mind (meditate, yoga, journal, walk outside,...)

3. Focus on a healthy diet filled with nutritious foods for optimal immune function.

4. Drink more water: this will help your body naturally eliminate bacteria & toxins.

Every piece of workout advice I have after +10 years in the gym:

1. You will never regret doing a workout you didn't want to do 2. Lose the quick-fix mentality. Trust the process and learn to be patient.

3. Transforming your body will improve every aspect of your life.

4. The mental gains from working out are the most rewarding.

5. You can't out-exercise a bad diet.

30 Simple habits to optimize your health in the next 60 days:

1. Go for a daily walk in nature 2. Hit the gym, play sports, move your body, be physically active

3. Stop smoking or vaping

4. Drink 3L of water per day

5. Cut out alcohol & sugary drinks

The Ultimate 10-step blueprint to get lean without counting calories:

1. Cut out all drinks with calories Drinks with calories like:

• Alcoholic drinks
• Sugary sodas
• Sport drinks & juices

Provide you little to no nutritional value + unnecessary calories = bad for fat loss.

What to drink instead:

• Water
• Unsweetened tea / coffee
• Protein shakes
• 0 calorie drinks

20 Simple and effective ways to reduce your stress:

1. Connect with nature Nature time will help reset your mind and recharge your batteries.

2. Exercise: this releases endorphins, which will boost your mood.

3. Go for a walk outside: you'll get in some exercise and fresh air. It's always a good idea to get moving.

20 Things you should know if you want to lose body fat:

1. Alcohol destroys your fat loss 2. Prioritize resistance training over cardio. More muscle = more calories burned.

3. Don't train lower weights / higher reps. You need to give your body a reason to keep muscle mass. Lift heavy with good form.

4. Consume whole foods and skip the processed junk.

The 10 WORST workout mistakes you need to avoid: 1. Not training hard enough

Most people don't train hard enough for optimal gains.

You need to push yourself close to muscular failure every working set.

Your muscles need that stimulus to adapt and grow back stronger.

Leave 0-3 reps in the tank if you want the gains.

How to become unrecognizable in 6 months:

1. Train like a beast 3-5x per week 2. Set clear goals & take action.

3. Don't be afraid to leave your loser friends behind. You need a positive & supportive circle.

4. Stop binge drinking on the weekends.

5. It's time to stop eating all the junk. Eat healthy, nutritious foods instead.

8 Habits to boost your dopamine levels naturally by 250%:

1. Spend more time in nature 🍃 2. Lift heavy weights 🏋‍♂️

There's a reason why you feel so damn good after a solid workout.

Lifting weights trigger the release of dopamine and serotonin, which improves your mood.

It also leads to a sense of accomplishment. This makes you feel good about yourself.

Every tip I have to help you improve your diet and nutrition game:

1. Cut down on booze: it destroys your muscle gains, fat loss, and health. 2. Eat around 1 gram of protein per pound of bodyweight.

3. Aim for 30-40 grams of protein per meal.

4. Drink 3L of filtered water per day: staying hydrated is key.

5. Prioritize single ingredient foods and limit highly processed foods.

10 Key principles to build a TOP 1% natural physique:

(Bookmark this thread for gains) 1. Consistency and patience

You probably won't like to read this, but...

It will take years to build an impressive physique.

• No quick fixes
• Showing up day after day
• No giving up all the time

Fitness is a lifelong journey.

20 Easy ways to boost your mood and happiness:

1. Get a dog: your new best friend 2. Exercise: this will release endorphins, which will boost your mood.

3. Express gratitude: to redirect your attention towards the positive things in your life.

4. Laugh more and have fun: this releases feel-good hormones.

5. Do more activities you truly enjoy.

20 Micro Habits you can apply today to drastically improve your health:

1. Get 10 minutes of morning sunlight exposure 2. Drink a big glass of water right after waking up

3. Meditate 10 minutes per day

4. Get at least 6000 steps per day

5. Practice nasal breathing