40 fitness cheat codes I know at 30 I wish I knew at 20:

1) Stop doing burpees 2) Eat a diet rich in zinc and vitamin D to boost testosterone.

3) High-intensity cardio > endurance running if you want muscle.

4) Morning exercise boosts increases brain function.

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 workout no one is talking about:

Shoulder day.

I’ve helped 100s of people grow their shoulders.

Here are the only 5 exercises you need for massive shoulders (bookmark this): 1/ Dumbbell Shoulder Press

This hits the front delts and also engages the triceps.

-Sit on a bench
-Use your knees to help lift the dumbbells
-Rotate the dumbbells slightly inwards at the top.

Ensure that your shoulders are tight and avoid flaring your elbows.

Your annual checkups are worthless.

Yes it’s good to see a doctor.

But they skip the most important tests that actually extend your life.

Here’s are the 6 tests that detect disease years in advance: 1. ApoB test

The truth about cardiovascular testing:

Standard cholesterol panels don't tell the full story.

Ask for the ApoB test to:

• Measure all atherogenic particles
• Detect hidden heart disease risk
• Guide more targeted treatments

Even when other indicators look normal…

Elevated ApoB can signal serious heart problems ahead.

Harsh truth:

Running is a bad way to lose fat.

But the results my clients get from walking is insane.

Here’s how this simple exercise will change your body (and your life): Counteracts weight-promoting genes:

Harvard researchers found that brisk walking for about an hour a day can cut the effects of obesity-promoting genes in 1/2.

So What?

This means walking can help overcome genetic predispositions to weight gain.

There you have it…

The easiest way to find genetic set backs.

Your low testosterone is killing you:

• Fatigue
• Hair loss
• Enlarged breast tissue
• Reduced libido and sex drive.

Society is to blame.

Here are 7 actions to increase your testosterone fast (bookmark this): 1) Strategic Micronutrient Synergy:

Combine 2 Brazil nuts (selenium) with sardines (omega-3s) and pumpkin seeds (zinc) daily.

Selenium acts as a catalyst for testosterone production, but only when combined with specific fatty acids.

Most don't realize that the selenium in Brazil nuts becomes 47% more bioavailable when consumed with omega-3 rich foods.

The secret protein that keeps your skin tight:

Collagen.

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

Here's how collagen is the new wonder drug

(Bookmark this): What if one supplement could:

• Help you sleep deeply
• Strengthen your joints
• Boost fat loss

All while being naturally part of your body.

Meet Collagen.

Collagen makes up 30% of your body’s protein.

It holds your skin, bones, muscles, and joints together.

Recent research shows collagen may:

• Improve fat loss
• Enhance muscle recovery
• Increase injury resilience
• Reduce stress levels

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:

Everyone needs a strong core.

But most people mess this up.

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

Here are the only 7 core exercises you need (bookmark this): 1) The plank

This exercise will support movement and prevent injury.

• Lie face down and rise onto forearms and toes
• Keep your body in a straight line
• Engage your abs and glutes

Focus on form and gradually increase hold time.

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

Insulin resistance.

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

Here are 5 ways to reverse it (without wasting hours in the gym): What is insulin resistance actually?

It’s a metabolic condition where your bodies cells become less responsive to insulin.

In English?

When cells “ignore” insulin’s signal…

Pour pancreas compensates by producing even more insulin.

After a while, this imbalance can lead to high blood sugar and insulin levels.

Even worse?

This sets the stage for:

• Type 2 diabetes
• Chronic inflammation
• Cardiovascular disease
• And other metabolic disorders

Your low testosterone is killing you:

• Fatigue
• Hair loss
• Enlarged breast tissue
• Reduced libido and sex drive.

Society is to blame.

Here are 7 actions to increase your testosterone fast (bookmark this): 1) Strategic Micronutrient Synergy:

Combine 2 Brazil nuts (selenium) with sardines (omega-3s) and pumpkin seeds (zinc) daily.

Selenium acts as a catalyst for testosterone production, but only when combined with specific fatty acids.

Most don't realize that the selenium in Brazil nuts becomes 47% more bioavailable when consumed with omega-3 rich foods.

My 12 years of fitness knowledge and 50,300 posts for you to read in 2 minutes:

1. Stop ego lifting 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.

Your metabolism isn’t slowing down.

Society is destroying it.

Those love handles? It’s not your age.

Here are the reason modern life is making you fat (with 5 simple fixes): Let’s start with an important idea:

Your body is drowning in refined carbs.

The modern American plate is 40% sugar and refined flour.

Think about that.

These aren't just empty calories.

They're metabolic assassins, sending your insulin levels on a rollercoaster that kills your energy and stockpiles fat.

Let me tell you why I bring this up.

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 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.

Your gut is killing you:

• Acne
• Diabetes
• Mood swings
• Chronic fatigue

Your stomach is to blame.

Here are 7 actions you can take to fix your gut today (bookmark this): What to never forget about your gut health and why.

(Ignoring this could cost you more than just discomfort. It could mean serious health issues.)

Research has linked poor gut health to symptoms like:

• Anxiety
• Insomnia
• Depression
• Weight gain
• Skin irritation
• Food intolerances
• Digestive problems

Let’s fix this:

The worst body type you can have:

Skinny fat.

I've helped 100s of men go from skinny fat to jacked.

Here are the 10 steps you should follow:

(Bookmark this) By "skinny fat"

I'm referring to somebody with:

• Narrow shoulders
• Fat around your waist
• Low muscle mass percentage
• High body fat percentage
• Low testosterone levels
• An unathletic body

Tick these boxes?

You're skinny fat.

Follow these 10 steps to get jacked.

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:

The best workout for your chest and shoulders:

Push day.

But most people mess this up.

This is the only workout you need to build your pecs and correct your form:

(Bookmark this) This will give you pecs of steel:

The bench press.

First:

Sit on the bench and get a solid foot position on the floor.

Why?

Leg drive is important.

Keep the elbows and hands in line.

And you wanna drive your traps into the back of the bench

2025 is here.

If you want to respect who you see in the mirror without:

• Fad diets
• 2 hours workouts
• And wasting time on the treadmills

Use these 10 health rules today

1) Take a “coffee nap” Coffee naps:

Drink a cup of coffee and immediately take a 20-minute nap for enhanced alertness.

This is the easiest way to destroy brain fog.

The most important workout for your lower body:

Leg day.

I’ve helped 100s of people get MASSIVE legs.

Here are the 5 exercises you need to build your lower body:

(Bookmark this) 1/ Barbell Back Squats

Squats build big legs and work out the entire body.

Quick tip:

Opt for flat-soled shoes or go barefoot.

Don’t wear running shoes.

Ensure the chest stays up, and the core is braced.

Aim for an ankle position that entails comfort and depth.