I've been going to the gym for 10 years. Here are 50 things I wish I had known from the beginning: 1. A gym membership is cheaper and more effective than antidepressants.

2. Sleep is essential for muscle repair and growth. Make getting 8 hours of sleep every night non-negotiable. 3. Daily sun exposure is one of the best ways to naturally boost testosterone levels.

4. Progressive overload is the key to making consistent progress. Increase your reps, sets, or resistance each week to facilitate further adaptations. 5. Cardio is not a requirement for fat loss; a calorie deficit is.

6. If you aren’t building muscle, you either aren’t training effectively or eating enough calories. 7. Eating 30–50 grams of protein with every meal is one of the best things you can do for your health.

8. You don’t need gym equipment to get in the best shape of your life. 9. You don’t have to train like everyone else. Find exercises you enjoy. The best workout plan is one you can stick to consistently.

10. What you do between gym sessions matters as much as what you do in the gym. 11. Prioritize compound lifts. They work multiple muscle groups and are the best way to increase overall strength. 12. The 2.5 lb weights are there for a reason. Use them to make gradual progress.

13. Your ego is your enemy. Never sacrifice proper form to reach a milestone. 14. Track everything: your weight, your workouts, your food, and your sleep. What gets measured gets managed.

15. If you can’t eat 0.8g of protein per day, use whey protein. It’s the most effective way to bridge gaps in your diet and give your muscles what they need to grow.

16. Give yourself time. Visible progress doesn't happen overnight. After 90 days of consistency, you’ll be blown away. 17. Take progress pictures. Use the same poses and lighting as often as possible. When you're feeling stuck, look back to see how far you've come.

18. Lifting isn’t everything. Incorporate mobility exercises into your workout routine to improve joint health and flexibility. 19. Eating nutrient-dense foods is just as easy as eating junk. Eggs, fruit, greek yogurt, and vegetables are simple, healthy snacks.

20. If you say “no” once to junk food at the grocery store, you won’t have to say it every time you go to the kitchen. 21. Everyone misses days, especially in the beginning. Don’t beat yourself up. Stick to the 2x2 rule: never miss twice.

22. Drink more water. Even if you think you’ve had enough, you’re probably wrong. 0.7oz per pound of body weight per day is optimal. 23. If you want to burn fat, you need to be in a calorie deficit. This is not up for discussion.

24. Getting started is the most difficult and crucial step. 25. Rest is essential. Training hard 4 days a week and resting for 3 will get you better long-term results than pushing your limits 6 days a week.

26. You will never regret going to the gym. 27. The most effective way to build muscle mass is through eccentric training performed at high intensities (near failure).

28. Stop eating cereal for breakfast. It’s full of empty carbs that do nothing for your health. Fruit is a great source of carbs that give lasting energy. 29. Set specific, measurable goals. "Lose weight" is vague; "Lose 10 pounds in 3 months" is actionable.

30. Hydrate with electrolytes before, during, and after your workouts. Water is essential for muscle function and recovery. 31. Invest in a good pair of workout shoes (preferably barefoot shoes). Proper footwear will reduce the risk of injury and improve performance.

32. If you’re scrolling on your phone, you aren’t training hard enough. 33. Don’t compare yourself to others. The only person you need to be better than is the person you were yesterday.

34. If you want to change your life, change your identity. Eat healthy and train your body because it’s a part of who you are. 35. Most of the time you think you're hungry, you're just bored or thirsty

36. Americans drink 20% of their daily calories. Avoid sugary drinks like your life depends on it, because it does. 37. Excess alcohol is one of the fastest ways to ruin your progress. Drink responsibly.

38. Choose whole grains over refined grains. They provide more fiber, vitamins, and minerals. 39. Avoid late-night snacking. Eating close to bedtime can disrupt your sleep and lead to weight gain.

40. You are a reflection of the company you keep. Find friends who prioritize their health, and you will start to do the same. 41. Sugar will do more harm to you than fat. Foods like salmon, pasture-raised eggs, and nuts are great sources of omega-3 fatty acids.

42. Not all protein is equal. Opt for lean protein sources like chicken, turkey, or fish. They provide essential nutrients without excess fat. 43. Find exercises that mimic everyday activities. This will improve balance, stability, and prevent injuries when you’re older.

44. Be consistent. This is the most important tip I can offer. If you adhere to your plan, the results are inevitable. 45. Rest and recovery are part of the process. Preventing injuries should always be your top priority.

46. Stop looking for shortcuts. The fastest way to achieve your goals is to create a routine and consistently put in the work. 47. To prevent injuries and improve recovery, make sure you warm up before training.

48. If you want to live a life of mobility and freedom, do core exercises to improve posture and prevent back pain. Don't learn this the hard way. 49. Don’t ignore your mental health. Your mind and body have to be aligned if you want to get shit done.

50. If you hate your diet, it will never work. The best diet is the one you can adhere to. - If you follow this advice, you’ll see and feel a difference in just 90 days. If you do it for a year, you’ll be unrecognizable. All you have to do is start.

Thanks for reading! For more insights on how to optimize your health, habits, and performance, follow me @johnnyxbrown! Share the first tweet to help your friends on their journeys. 👇 https://t.co/IDnW1Dv2EF