After 8 years in the gym, here’s every fitness tip I could come up with:
1. Stop drinking alcohol.
2. Fasted cardio and lifting weights will turn your body into a fat-burning machine.
3. Get 50g protein minimum in your 1st meal
4. One 24-hour fast each week.
5. Spend a lot of time sitting? Do “bar hangs” after each workout to decompress your spine.
6. 90% of your meals should be: chicken, steak, beef, salmon, shrimp, greek yogurt, eggs, fruit, rice, veggies, and potatoes
7. Lift legs 2x per week minimum. Your body’s biggest muscles are in your lower body.
8. Use these snacks to hit your protein goals: -“Ready” protein water (20g) -“Oikos Pro” greek yogurt (20g) -“Fairlife” protein shake (30g) -“Safe Catch” canned tuna (40g protein).
9. Eat your protein first in each meal.
10. Get sunlight daily to boost testosterone production.
11. Don’t commit to this for just a few months. Health is a LIFETIME commitment.
12. Every meal you eat should be heavy in protein.
13. Get an “under the desk” treadmill to hit 10k steps per day effortlessly.
14. Never sacrifice form for heavier weight
15. The easiest way to get addicted to the gym is by doing workouts you genuinely enjoy for the first couple weeks. Once you’ve developed the habit of “going” then try doing new exercises.
16. Fasting + black coffee in the morning is great for fat loss. You’ll eat less and suppress your appetite.
17. Eat at a 500 caloric deficit 6 days per week and at your maintenance level 1 day per week to avoid plateaus.
18. A few sets of dumbbells and a bench are all you need to get jacked
19. Healthy eating is just as easy as unhealthy eating. Buy a shit ton of healthy food and stock your kitchen with it.
20. You don’t need to follow a strict diet. Eat whole foods and prioritize protein.
21. If you expect results instantly, you will fail. If you give yourself 12 months and just do the right things on a consistent basis, you’ll change your entire life
22. Develop a sleep routine. Quality sleep will make your muscles grow & recover faster while burning fat quicker.
23. If your muscles hurt, let them recover. Don’t force a workout
24. Morning workouts are proven to lead to healthier decisions throughout the day
25. Increase weight or reps each week to guarantee muscle growth
26. Track your workouts. Don’t play the guessing game.
27. Force yourself to eat slower. It takes 20 minutes for your body to communicate to your brain that you’re full
28. You can’t control *where* you burn fat. It’s genetic. Just be patient
29. Utilize the 2.5lb plates in the gym. They’ll help you get stronger gradually.
30. You’ll never regret going to the gym
31. Most produce is grown using pesticides, leading to a plethora of health issues. Buy organic to avoid this
32. If you have full-fucking belief that you can make this happen, you’ll be unstoppable. Believe in yourself.
33. Don’t post gym pics for attention. That’s not the reason you’re doing this
34. If your diet leaves you starving, you’re doing it wrong. Eat more protein
35. Never get fewer than 7+ hours of sleep. This is just as important as skipping alcohol
36. Take 5g of creatine daily.
37. The only diet that’ll EVER work for you, is the diet that allows you to eat your favorite foods in moderation.
38. 9 out of 10 times, people fail in their weight-loss journeys because they give up too soon. That’s it
39. There will never be a better day to start than today.
At the end of the day, nothing in this list matters if you’re not going to get started NOW. “I’ll start tomorrow” but will you? Getting in shape improves every aspect of your life
