23 lessons learned from 13 years of natural lifting

1. Stop running to lose body fat, all you're losing is muscle. 2. Push, Pull, Legs, Rest, Upper, and Lower is the split that built me the most muscle.

I don’t care how old you are. The belly fat has to go.

Here's my science-backed advice for losing it ASAP: 1.) Train for muscle not calories

Stop doing endless cardio hoping to burn off your gut.

Past 40, you lose 3-8% of muscle mass per decade.

This which tanks your metabolism and makes fat storage worse.

Lift heavy compound movements 3-4x per week.

• Squats
• Deadlifts
• Presses and rows.

Your muscles are metabolic furnaces that burn fat even while you sleep.

Americans die 8 years sooner than the Japanese.

Here’s 7 reasons why the U.S. is falling apart👇 1. Obesity is out of control.

• Japan: 4.5% obesity rate
• USA: 42% obesity rate

That’s nearly 10x higher.

Obesity leads to heart disease, diabetes, and early death.

The U.S. food system is built on cheap, addictive junk that keeps people fat and sick.

High blood pressure is the silent killer.

• 1 in 2 adults has it (most don’t even know).
• It triples risk of stroke, heart attack & dementia.
• And Big Pharma makes billions off pills that only mask it.

Here’s what you need to know (and how to lower it naturally): High blood pressure (hypertension) means the force of blood pushing against your artery walls is consistently too high.

Over time, that pressure damages vessels…

Leading to:

• Kidney failure
• Heart disease
• And cognitive decline.

And most people never feel it coming.

The most forgotten part of fitness:

Flexibility.

I’ve created the perfect stretch routine.

Steal my easy 5-minute routine to improve your body's mobility (bookmark this): 1) Neck Mobility:

Use neck rolls anti-clockwise and then clockwise to loosen up your neck.

Move the neck slowly from left to right, and then go forward and backward.

How to get ripped in the next 3 months if you’re over 40:

Here are 20 hacks for you.

1. Stay motivated by thinking of your kids 1. Stay motivated by thinking of your kids:

On tough days, think of your kids to stay motivated.

Keeping a photo of your family handy can remind you why you're committed to staying healthy.

The workout most people mess up:

Abs.

I’ve had an 8 pack for 11 years.

Here are the only 3 ab exercises you need (bookmark this): 1. Hanging Leg Raise

Why leg raises?

It targets the lower part of your abs and offers variations for all levels.

Setup:

You'll need a bar. Hang from it to start.

Reps and Sets:

Aim for 3 sets of 10 to 15 reps, adjusting the difficulty as you progress.

Every piece of fitness advice I could come up with after 12 years in the gym:

1. Stop drinking alcohol. 2. Perform short bursts of intense exercise between daily tasks to boost metabolism and break up prolonged sitting.

3. Rotate farmer's carries and suitcase carries weekly to strengthen your core, forearms, and improve overall functional capacity.

4. Experiment with contrast showers after training sessions to promote faster recovery and reduce post-workout inflammation.

Cardio sucks.

Sure, it’s good for your brain.

But it takes a lot of time for minimum results.

Here’s 7 little known ways to lose 25 lbs without cardio (bookmark this): The profound metabolic impact of heavy compound lifts:

• Squats
• Deadlifts
• And bench presses

Create a 48-72 hour "afterburn" effect.
So?

Burning more calories while you sleep than an hour of jogging ever could.

Plus, every pound of muscle gained burns an extra 50 calories daily—automatically.

The workout most people mess up:

Arm day.

So I made the perfect routine to get MASSIVE arms.

Here is the only routine you need for huge biceps and triceps (bookmark this): 1) Spider Curls

They’re a game-changer for arm routines because it eliminates cheating.

Set the incline bench to 90 degrees & grab an EZ bar.

- Lean into the bench
- Fully extend your arms
- And curl the bar all the way up

Keep your elbows locked and shoulder width apart.

The scale is lying to you and it’s making you fat.

It’s costing you:

• Lean muscle growth
• Fat loss that actually stays off
• The confidence you’re training for

Here’s the science of Body Recomposition (+ the 5-step plan to melt fat and build muscle at the same time): Body recomposition is one of the most searched topics in fitness.

Yet no one here is talking about it.

Because only the most real trainers know body recomp (which is growing muscle and losing fat at the same time):

Means that fitness isn’t a scale game.

It’s a ration game.

Let me explain…

The most underrated drug in the world:

Creatine.

Most people are scared of it.

But here are the hidden benefits of creatine that no one is talking about (bookmark this): You think creatine is just for meatheads?

You're wrong!

Let me show you the science that surprised even me...

First let's start with a fun fact:

Your body naturally produces creatine.

It's not some artificial chemical. It's as natural as protein.

And it's about to become your secret weapon.

How to lose 30 lbs of fat in the next 90 days.

Here are the 10 small habits that get the biggest results.

1. Track your meals. 99% of people who go to the gym don’t track their meals.

The result?

They overeat or don’t get enough protein.

So zero muscle is built and the person actually gains more weight.

Exercise isn’t enough. You gotta hit and track your macros.

Can ginger fight cancer?

Science says yes.

It also calms nausea, removes pain, and our brain loves it.

Here are the surprising benefits of ginger (and how to ingest it the right way): Think ginger is just for calming nausea?

You're seriously missing out.

Ginger is nature's hidden gem, packed with powerful medicinal properties that can enhance your health in unexpected ways.

Here's why eating ginger daily could change your life:

The most popular health trend in the world:

Saunas.

I’ve been a fitness coach for +10 years.

Here’s everything you need to know about sauna use (and if they’re as healthy as you think): How does sauna use effect mental clarity and brain function?

Sauna bathing increases blood flow and circulation to the brain…

Here’s the point:

The boost in blood flow…

• Improves cognitive function
• Quicker information processing
• Enhances mental clarity and alertness

Here’s what else I found:

There is a hidden crisis that's slowly killing you:

Visceral fat.

I've been a health coach for +10 years.

Here are 3 ways to destroy visceral fat (bookmark this): Let’s get started by telling you what visceral fat is:

Visceral fat is a type of body fat stored deep within the abdominal cavity.

It surrounds vital organs such as the:

• Liver
• Pancreas
• And intestines

Unlike subcutaneous fat (which is located just beneath the skin)…

The point is this:

Why most men feel like sh*t by 40.

But these 5 simple habits will help you transform your body and mind in 180 days.

Here’s how they work: You think “just getting older” is normal.

You’re wrong.

Most men feel terrible by 40, but it’s not age (it’s habits).

Here’s what to do:

• Notice recent belly growth.
• Look at your dad’s health path.
• Check your current energy levels.
• Track mood swings and irritability.

You’re not doomed to decline. You can change your story.

Here’s how:

The workout most people mess up:

Abs.

I’ve had an 8 pack for 11 years.

Here are the only 3 ab exercises you need (bookmark this): 1. Hanging Leg Raise

Why leg raises?

It targets the lower part of your abs and offers variations for all levels.

Setup:

You'll need a bar. Hang from it to start.

Reps and Sets:

Aim for 3 sets of 10 to 15 reps, adjusting the difficulty as you progress.

Fat loss hacks I know at 30 that I wish I knew at 25: 1. The ultimate “cheat code”: consistency. Show up day after day, even when it’s boring.

The truth is there are no magic hacks.

Consistency is the hack.

Simple habits beat trends every singles time.

Stop taking shortcuts.

Your body falls apart without this nutrient:

Vitamin D

Take the right amount and you’ll regulate your body. But too much will poison you.

Here’s how to use Vitamin D for better energy, stronger immunity, and faster fat loss: Fun fact: Vitamin D does more than support bones

How?

It modulates over 1,000 genes, influencing mood, immunity, and fat metabolism.

Deficiency is linked to depression, autoimmune diseases, and increased fat storage.

Use it right and you’ll feel like a new person.

Here’s how:

There is a hormone chemical that's slowly killing you:

Cortisol.

I've been a health coach for +10 years.

Here’s how cortisol destroys your body (and 3 ways to stop it fast): First an important premise:

Cortisol is often referred to as the “stress hormone”.

Almost every cell in the body contains cortisol receptors.

This allows the hormone to effect the entire body at once.

Yes, cortisol is important for normal function.

But having high level for long periods of time can destroy your body

Here’s what happens: