Time to expose one of the biggest fitness lies:

“Carbs are making you fat!”

Read this if you want to lose weight AND build lean muscle (without restricting foods you love): Carbs are NOT the enemy. But only if you know:

• What carbs to avoid
• Which ones to eat
• When to eat them

Let’s dive in:

Harsh truth:

Cardio is a stupid way to lose fat.

If you have 30-50 pounds of stubborn belly fat to lose by Summer, read this: Cardio doesn't burn as many calories as you think.

A 30-minute jog? About 300 calories. That's one cookie.

Plus, your body adapts quickly, making cardio less effective over time.

The most under-recognized yet dangerous health condition:

Insulin resistance.

It's why 38% of Americans have pre-diabetes and can't lose weight (no matter how hard they try).

5 ways to reverse it (and lose 30-50lbs of stubborn fat): So what is this mysterious “Insulin Resistance?”

Insulin is a hormone that works like a key, putting sugar into your cells.

With insulin resistance, the key doesn’t fit right.

The sugar can't get into your cells, so it builds up in the blood.

Harsh truth:

You'll NEVER get a 6-pack doing crunches.

What's the secret? Dropping that stubborn 15-20 pounds.

So if you want to enter summer 2025 with a chiseled core...
Start these 7 simple fat-shredding hacks today: 🧵

1. Skip cardio... Increase daily movement instead:

NEAT (Non-Exercise Activity Thermogenesis) burns up to 15% of your daily calories.

Standing burns 30% extra calories vs sitting.

10k steps = an extra 400 calories torched daily.

Combine this with lifting for ultimate results.

Men will grind 80-hour weeks chasing money,

Then wonder why they’re fat, tired, and divorced at 50.

I’ve helped over 300 men lose up to 50lbs (with just 3 hours/week in the gym).

This is how (The busy man’s fat loss guide) 🧵: 1/ DIET

No, I'm not going to tell you to eat kale and quinoa for every meal.

But if you're living off takeout and protein bars, we need to make a change.

The key? Prep like you prep for that big meeting.

“I don't have time to get in shape"

BS.

You just need 20 minutes and your bodyweight.

Here’s a dead-simple routine to build strength, burn fat, and feel incredible (from anywhere): 1) Push-Up

Everyone knows this classic. Few maximize its potential.

The secret? Tempo:
→ 3 seconds down
→ 1-second pause at the bottom
→ Explosive up

Keep your body straight and elbows at 45°. Your chest and triceps will feel the burn.

The fitness industry doesn’t want you to know this.

95% of people believe lies that are keeping them:
- fat
- miserable
- hooked on supplements

Here are 6 sneaky fitness mistakes that are keeping you weak and overweight: 1/ Relying on cardio to burn fat

Cardio is great for your heart and lungs,

but it’s a shitty strategy for fat loss.

Instead of trying to “burn calories” on a treadmill...

3 months from now you could be:
- 30 lbs lighter
- your 6-pack showing
- with muscular arms & chest

Here’s my nutrition, training, and lifestyle blueprint to make this a reality (no cardio required): Nutrition:

• 5g of creatine daily
• 3 meals per day
• 3-6 fruits + veggies a day
• 30g+ of protein per meal/snack

One pattern I’ve noticed in all miserable men:

His word means nothing (not even to himself).

Read this if you want to become unrecognizable in the next 90 days (WITHOUT counting calories): I know—counting calories is a pain in the ass.

If you don’t have time, these strategies will help you eat less:

• 3 meals/day (no snacking)
• Prioritize protein + veggies
• Drink water before every meal
• Eat all meals within 8-12 hour window

Heart disease is the #1 killer.

But it’s insulin resistance that causes it, cancer, diabetes, and Alzheimer's.

Since your doctor won’t help you, here’s everything I know about reversing it:

(WITHOUT endless cardio or using Ozempic) So what is this “Insulin Resistance?”

Insulin is a hormone that works like a key, putting sugar into your cells.

With insulin resistance, the key doesn’t fit right.

The sugar can't get into your cells, so it builds up in the blood.

Too “busy” to eat get in shape?

Bullsh*t.
I work 10-12 hours/day and stay lean year round.

Here’s the exact blueprint I use to shred fat and build muscle (without spending hours in the gym):

1. Lift weights 3x per week. That’s it. Gym bros will tell you to lift weights 5x per week.

But you don’t need to spend your life in the gym to lose fat.

2-3x per week is enough if you:

• Focus on compound exercises
• Use a full-body split
• Train to failure

Heart disease is an ENTIRELY preventable disease but it affects millions.

Why?

Because if no one gets sick, Big Pharma doesn’t get rich.

Since your doctor won’t help you, here’s everything I know about preventing it 🧵: Heart disease is the #1 killer.

But it’s insulin resistance that causes it, and modern life is to blame.

Stress, processed foods, desk jobs, sleep deprivation…

All create the ultimate recipe for insulin resistance and chronic disease.

My 12 years of fitness knowledge and 7,000 tweets combined into one thread:

1. Alcohol is f*cking up your sleep, energy, mood, recovery, libido, cravings and more. Stop drinking poison. 2. You can’t fix a sh*tty diet and a stagnant lifestyle with supplements.
3. Carbs aren’t the enemy, you’re just eating too many calories. Stay in a caloric deficit if you want to lose weight. Period.

No amount of exercise will make up for a sh*t diet.

But most people don't know how simple eating to lose weight can be.

Here are 21 sentences that’ll make you healthier and leaner than 98% of the population: 1. Your plate should be 1/2 veggies, 1/4 protein, and 1/4 slow carbs.

2. Avoid ultra-processed foods at all costs.

3. The best protein sources are lean meats, fish, eggs, and greek yogurt.

If I woke up 30lbs overweight with a fat belly and love handles,

Below would be the meals, training and habits I’d use to get shredded in 90 days: Nutrition:

• 5g of creatine daily
• 3 meals per day
• 3-6 fruits + veggies a day
• 50g+ of protein per meal
• Eat at home 80% of the time

Too “busy” to eat get in shape?

Bullsh*t.
Excuses don’t burn calories.

Here’s the exact blueprint I’d use to drop 30 pounds of fat (without spending hours in the gym):

1. Lift weights 3x per week. That’s it. Gym bros will tell you to lift weights 5x per week.

But you don’t need to dedicate your life to the gym to lose fat.

2-3x per week is enough if you:

• Focus on compound exercises
• Use a full-body split
• Train to failure

Heart disease is the #1 killer.

But it’s insulin resistance that causes it, cancer, diabetes, and Alzheimer's.

Since your doctor won’t help you, here’s everything I know about reversing it:

(WITHOUT spending hours on a treadmill) So what is this “Insulin Resistance?”

Insulin is a hormone that works like a key, putting sugar into your cells.

With insulin resistance, the key doesn’t fit right.

The sugar can't get into your cells, so it builds up in the blood.

Cardio is a pain in the ass.

Sure, it’s good for your heart & lungs.
But it’s time-consuming and terrible for fat loss.

Here’s the exact system I’d use to drop 30 pounds of fat WITHOUT endless running: First — why avoid cardio?

• Excessive cardio can lead to muscle loss
• Increases hunger which can cause overeating
• You’re better off eating less calories than trying to burn them off on a treadmill

I’ve helped 200+ busy men lose 15-50 lbs of fat by doing this instead:

“I travel too much to get in shape”

BS.

You just need 20 minutes and your bodyweight.

Here’s a dead-simple routine to build strength, burn fat, and feel incredible (from anywhere): 1) Push-Up

Everyone knows this classic. Few maximize its potential.

The secret? Tempo:
→ 3 seconds down
→ 1-second pause at the bottom
→ Explosive up

Keep your body straight and elbows at 45°. Your chest and triceps will feel the burn.

50 years ago people were hot and healthy.

They didn’t fast, eat fad diets or have gym memberships.
They smoked, ate whatever they wanted, and stayed lean.

Fast forward to today: 75% of American adults are overweight.

Here’s what went wrong (and how you can fight back): The French eat butter, cheese, pastries, and drink wine daily.

Their obesity rate: 21%
Our obesity rate: 42%

Doesn’t seem right, does it?

Let’s look at what went wrong in the US:

Calorie counting is a pain in the ass.

Yes, it works.
But it’s annoying and time-consuming.

Here’s the exact blueprint I’d use to drop 30 lbs of stubborn fat (WITHOUT counting calories):

1. STOP eating 3 hours before bed Burning fat isn’t just about what you eat.
It’s about when.

That 3 hour time window before bed:

→ Improves digestion
→ Improves fat-burning overnight
→ Helps you wake up feeling lighter and more energized