My 9 years of fitness knowledge and 36,000+ tweets summed up in one thread:
1. Stop drinking beer. It makes you bloated, messes with your Testosterone, sleep, energy levels, cognition, mood and many more. Say NO
2. Watermelon>>> pre workout supplements. Amazing for blood flow, hydration & energy levels.
3. Sparkling water is better than still water for satiety
4. Higher Stress Hormone (Cortisol) -> More water retention -> “Bloated” look.
5. The most simple fat loss meals are structured as meat + potatoes/sweet potatoes + veggies.
6. Remember: Fat loss = nutrition, muscle mass = training, heart health = cardio
7. Supplements can´t fix poor nutrition and low activity levels. Don´t look for magic pills.
8. Belly fat is likely to be THE LAST to go. Stay patient.
9. Get 20-30+ minutes direct Sunlight daily. Easiest way to 2X your Testosterone.
10. More muscle mass -> More energy burnt AT REST. Resistance training >>> cardio.
11. If you just started to lift and trying to lose fat, don't be discouraged if the scale doesn't move at first. You´re gaining muscle.
12. It is NOT possible under ANY circumstance to eat LESS energy than what you burn and still not lose fat.
13. If you work seated, install a pull up bar ASAP. Take regular breaks and do Dead Hangs to prevent back pain and decompress throughout the day.
14. I´d rather have you be consistent for a lifetime than perfect for a day.
15. ANYWHERE between 6-25 reps is “optimal”. Find what works for you the best.
16. STOP calling yourself FAT. Your self talk = your identity. You might as well identify as a healthy person until you BECOME one.
18. Use tabasco, sriracha, Red Hot and other hot sauces on everything. Capsaicin in them will help you boost your metabolism and decrease your appetite in return for ZERO calories.
19. Log your workouts. Aim for slightly more reps/heavier weight/greater Range Of Motion (ROM)/longer Time Under Tension (TUT) each week to guarantee muscle growth.
21. It's easier to NOT eat another piece of cake than to run for 40 minutes to burn an extra 500 calories.
22. You should do the EXACT SAME exercises for the same amount of reps for fat loss, growth and strength. There´s no difference.
23. Don´t solely rely on the scale. take progress photos weekly and measure your body parts monthly. 1 inch smaller waist = 3-4 lbs fat lost.
24. Creatine is one of the safest and most widely researched ,muscle building supplements. Take 5-10g/day. Read more about it here:
25. Use these high protein snacks to easily hit your targets:
-”Cheasy” Skyr yogurt (110g/lb)
-”Milbona” high protein pudding (20g)
-”Wild West” beef jerky (20g)
-”Premier” protein drink (30g)
26. Most granola bars are just grain and sugars. Avoid.
27. Understand you need to CHANGE SOMETHING. You look, feel and perform the way you do today for a reason. It won't be any different unless you change your routine.
28. If you have sweet cravings at night, snack on Watermelon or eat a bowl of Skyr yogurt with whey and 70%+ dark chocolate.
29. 96% of people fail because they give up too soon. You don't want to be the next one.
30. Fat loss = Eat the protein on your plate first. Weight gain = Finish the protein last.
31. Drink Kefir and eat sauerkraut for elite gut health. Health gut = healthy body & brain free of inflammations.
32. Commit to this for a LIFETIME. It's not a 90-day challenge. You want to sustain your progress.
33. If you work in a home-office, get a treadmill desk ASAP. Easiest way to hit step counts up to 15-20K/day.
34. Reduce stress as much as you can for quicker fat loss.
35. Stress Control 101
-Sparkling water
-Magnesium Glycinate
-Stable Pre Bed Routine
-Regular sleep schedule
-Sauna 3X20 mins/week
-Ashwagandha 4-5G/day
-Progressive Muscle Relaxation
-Chamomile/valerian Root Tea before bed
-5-5-5/4-4-4 Deep Breathing or Buteyko Breathing
-Cold shower in the morning, warm shower in the evening
-Journal and write down 5 things you're grateful for every night
36. The easiest way to ALWAYS “feel like” working out is to start with the exercises you enjoy the most. Get a bit better at them, then experiment with new ones later.
37. Fast until 12-1pm, drink Black Coffee/Green Tea and lots of sparkling water in the morning. Caffeine suppresses your appetite and increases the amount of energy you burn per hour AT REST.
38. 80%+ of your nutrition should consist of steak, potatoes/sweet potatoes, 95/5 ground beef, chicken, low fat dairy, tilapia, turkey breast, protein shakes, veggies, ground turkey, Watermelon, halibut and fresh fruits.
39. If you have an urge to snack, have some raw carrots/low fat Greek yogurt/Skyr/Watermelon/whey protein. Make it filling, but easy to stay on target with your nutrition.
40. Have dinner 3 hours before bed and brush your teeth right afterwards. You will sleep calm and don't have an urge to nighttime snack.
41. A bad workout ALWAYS beats no workout. Just make sure you START the session. 10 minutes in you will feel amazing.
42. Start your week with training legs. They are the biggest muscle group and trigger the most Testosterone production. Stronger legs = Stronger upper body.
43. Stop overcomplicating it. Resistance train to build muscle, eat less than what you burn to lose fat and eat a lot of protein to stay satiated.
44. Make sleep a No 1 priority. Nothing exciting happens after 10 pm.
45. Morning workouts = Successful day. Afternoon workouts = Highest strength.
46. If you´re still not losing weight, you´re not eating enough protein and eating too much of everything else.
47. Overdoing cardio slows down your metabolism.
48. Don´t ego lift, prioritize good form and injury prevention.
49. Take advantage of 2.5lbs plates to gain strength gradually.
50. Stop using your phone while working out. Have a workout partner to help you stay focused.
51. Lift barefoot. Much better for ankle & hip mobility unless you have special squatting shoes.
52. Don´t cut out your favourite “Fun” foods. Just limit them to maximum 20% of your nutrition.
53. Lifting weights is the best Testosterone supplement ever.
56. Throw junk food out of your pantry. No temptation = no sin. Bulk buy healthy food online if you tend to wander into the junk food aisles.
57. Eating healthy is NOT time consuming. Here´s the evidence:
@AbrisGains
Every coach is telling you
“Eat 1g of protein for every pound of body weight”
But 96% of Americans eat way LESS
Here are 8 10-minute meals to lose stubborn belly fat, build lean muscle and crush your protein targets: https://t.co/lclrunydfU
58. Fit & healthy people make more money, live in a happier marriage and raise healthier kids.
59. Hit your workout even if you don't “feel like” it. You will NEVER regret it. But you will regret not doing so.
60. Lower body fat % = sharper jawline.
61. Weight loss plateaus are just your body retaining water. You´re doing everything right, just DO NOT STOP. It's natural, you will break through eventually.
62. Make 150g+ protein/day a non negotiable.
63. If you are skinny fat, lose the fat first while eating high protein and increasing your strength in the gym. You will be lean, more toned and full of energy. Now you can decide if you want to build more muscle. Read this thread if you´re a skinny fat:
@AbrisGains
The worst kind of body to avoid;
Skinny fat.
I´ve helped over 100+ men over 40 years old go from skinny fat to ripped.
64. You´re not training to flex on social media. You´re doing it for longevity and being a role model for your kids.
65. 75%+ of Americans are chronically dehydrated. “Drink more water” is not a legit advice. Read this thread instead:
66. Ruthlessly cut out every negative influence. Demotivation, negative comments, demoralizing people. Don´t let them ruin your efforts.
67. If your meal plan has you starving, there is no problem with you. There is a problem with your meal plan. You´re not eating enough protein and satiating veggies & carbs.
68. Only cook with coconut oil, extra virgin olive oil, grass fed butter/ghee or tallow.
69. If you have a bulletproof belief you can make it happen, you WILL make it happen. You´ll be unrecognizable in 6 months, just BELIEVE IN YOURSELF.
70. The only better day to start than today was YESTERDAY. Don't delay investing in your health.
Here we go
Got any more excuses?
I'll help you out:
NO
You have all the information you need
Now you just need to DO it. This will be the commitment you´ll never regret.
And if you need a system that´s GUARANTEED to get you there, I might have something for you ⤵️
I´m looking to help 2 Executives/High Achievers
-Get below 15% body fat
-Achieve 90+ Sleep Scores
-2X your energy & confidence
In LESS than 2-3 hours/week, NO calorie counting
Want in? DM me “LFG”
(Not free)
My 9 years of fitness knowledge and 36,000+ tweets summed up in one thread:
1. Stop drinking beer. It makes you bloated, messes with your Testosterone, sleep, energy levels, cognition, mood and many more. Say NO2. Watermelon>>> pre workout supplements. Amazing for blood flow, hydration & energy levels.
3. Sparkling water is better than still water for satiety
4. Higher Stress Hormone (Cortisol) -> More water retention -> “Bloated” look.5. The most simple fat loss meals are structured as meat + potatoes/sweet potatoes + veggies.
6. Remember: Fat loss = nutrition, muscle mass = training, heart health = cardio
7. Supplements can´t fix poor nutrition and low activity levels. Don´t look for magic pills.8. Belly fat is likely to be THE LAST to go. Stay patient.
9. Get 20-30+ minutes direct Sunlight daily. Easiest way to 2X your Testosterone.
10. More muscle mass -> More energy burnt AT REST. Resistance training >>> cardio.11. If you just started to lift and trying to lose fat, don't be discouraged if the scale doesn't move at first. You´re gaining muscle.
12. It is NOT possible under ANY circumstance to eat LESS energy than what you burn and still not lose fat.13. If you work seated, install a pull up bar ASAP. Take regular breaks and do Dead Hangs to prevent back pain and decompress throughout the day.
14. I´d rather have you be consistent for a lifetime than perfect for a day.15. ANYWHERE between 6-25 reps is “optimal”. Find what works for you the best.
16. STOP calling yourself FAT. Your self talk = your identity. You might as well identify as a healthy person until you BECOME one.18. Use tabasco, sriracha, Red Hot and other hot sauces on everything. Capsaicin in them will help you boost your metabolism and decrease your appetite in return for ZERO calories.
19. Log your workouts. Aim for slightly more reps/heavier weight/greater Range Of Motion (ROM)/longer Time Under Tension (TUT) each week to guarantee muscle growth.21. It's easier to NOT eat another piece of cake than to run for 40 minutes to burn an extra 500 calories.
22. You should do the EXACT SAME exercises for the same amount of reps for fat loss, growth and strength. There´s no difference.23. Don´t solely rely on the scale. take progress photos weekly and measure your body parts monthly. 1 inch smaller waist = 3-4 lbs fat lost.
24. Creatine is one of the safest and most widely researched ,muscle building supplements. Take 5-10g/day. Read more about it here:25. Use these high protein snacks to easily hit your targets:
-”Cheasy” Skyr yogurt (110g/lb)
-”Milbona” high protein pudding (20g)
-”Wild West” beef jerky (20g)
-”Premier” protein drink (30g)
26. Most granola bars are just grain and sugars. Avoid.27. Understand you need to CHANGE SOMETHING. You look, feel and perform the way you do today for a reason. It won't be any different unless you change your routine.
28. If you have sweet cravings at night, snack on Watermelon or eat a bowl of Skyr yogurt with whey and 70%+ dark chocolate.29. 96% of people fail because they give up too soon. You don't want to be the next one.
30. Fat loss = Eat the protein on your plate first. Weight gain = Finish the protein last.
31. Drink Kefir and eat sauerkraut for elite gut health. Health gut = healthy body & brain free of inflammations.32. Commit to this for a LIFETIME. It's not a 90-day challenge. You want to sustain your progress.
33. If you work in a home-office, get a treadmill desk ASAP. Easiest way to hit step counts up to 15-20K/day.34. Reduce stress as much as you can for quicker fat loss.
35. Stress Control 101
-Sparkling water
-Magnesium Glycinate
-Stable Pre Bed Routine
-Regular sleep schedule
-Sauna 3X20 mins/week
-Ashwagandha 4-5G/day
-Progressive Muscle Relaxation
-Chamomile/valerian Root Tea before bed
-5-5-5/4-4-4 Deep Breathing or Buteyko Breathing
-Cold shower in the morning, warm shower in the evening
-Journal and write down 5 things you're grateful for every night36. The easiest way to ALWAYS “feel like” working out is to start with the exercises you enjoy the most. Get a bit better at them, then experiment with new ones later.
37. Fast until 12-1pm, drink Black Coffee/Green Tea and lots of sparkling water in the morning. Caffeine suppresses your appetite and increases the amount of energy you burn per hour AT REST.38. 80%+ of your nutrition should consist of steak, potatoes/sweet potatoes, 95/5 ground beef, chicken, low fat dairy, tilapia, turkey breast, protein shakes, veggies, ground turkey, Watermelon, halibut and fresh fruits.
39. If you have an urge to snack, have some raw carrots/low fat Greek yogurt/Skyr/Watermelon/whey protein. Make it filling, but easy to stay on target with your nutrition.40. Have dinner 3 hours before bed and brush your teeth right afterwards. You will sleep calm and don't have an urge to nighttime snack.
41. A bad workout ALWAYS beats no workout. Just make sure you START the session. 10 minutes in you will feel amazing.42. Start your week with training legs. They are the biggest muscle group and trigger the most Testosterone production. Stronger legs = Stronger upper body.
43. Stop overcomplicating it. Resistance train to build muscle, eat less than what you burn to lose fat and eat a lot of protein to stay satiated.44. Make sleep a No 1 priority. Nothing exciting happens after 10 pm.
45. Morning workouts = Successful day. Afternoon workouts = Highest strength.
46. If you´re still not losing weight, you´re not eating enough protein and eating too much of everything else.47. Overdoing cardio slows down your metabolism.
48. Don´t ego lift, prioritize good form and injury prevention.
49. Take advantage of 2.5lbs plates to gain strength gradually.
50. Stop using your phone while working out. Have a workout partner to help you stay focused.51. Lift barefoot. Much better for ankle & hip mobility unless you have special squatting shoes.
52. Don´t cut out your favourite “Fun” foods. Just limit them to maximum 20% of your nutrition.
53. Lifting weights is the best Testosterone supplement ever.56. Throw junk food out of your pantry. No temptation = no sin. Bulk buy healthy food online if you tend to wander into the junk food aisles.
57. Eating healthy is NOT time consuming. Here´s the evidence:58. Fit & healthy people make more money, live in a happier marriage and raise healthier kids.
59. Hit your workout even if you don't “feel like” it. You will NEVER regret it. But you will regret not doing so.
60. Lower body fat % = sharper jawline.61. Weight loss plateaus are just your body retaining water. You´re doing everything right, just DO NOT STOP. It's natural, you will break through eventually.
62. Make 150g+ protein/day a non negotiable.63. If you are skinny fat, lose the fat first while eating high protein and increasing your strength in the gym. You will be lean, more toned and full of energy. Now you can decide if you want to build more muscle. Read this thread if you´re a skinny fat:64. You´re not training to flex on social media. You´re doing it for longevity and being a role model for your kids.
65. 75%+ of Americans are chronically dehydrated. “Drink more water” is not a legit advice. Read this thread instead:66. Ruthlessly cut out every negative influence. Demotivation, negative comments, demoralizing people. Don´t let them ruin your efforts.
67. If your meal plan has you starving, there is no problem with you. There is a problem with your meal plan. You´re not eating enough protein and satiating veggies & carbs.68. Only cook with coconut oil, extra virgin olive oil, grass fed butter/ghee or tallow.
69. If you have a bulletproof belief you can make it happen, you WILL make it happen. You´ll be unrecognizable in 6 months, just BELIEVE IN YOURSELF.
70. The only better day to start than today was YESTERDAY. Don't delay investing in your health.Here we go
Got any more excuses?
I'll help you out:
NO
You have all the information you need
Now you just need to DO it. This will be the commitment you´ll never regret.
And if you need a system that´s GUARANTEED to get you there, I might have something for you ⤵️I´m looking to help 2 Executives/High Achievers
-Get below 15% body fat
-Achieve 90+ Sleep Scores
-2X your energy & confidence
In LESS than 2-3 hours/week, NO calorie counting
Want in? DM me “LFG”
(Not free)
yes
My 9 years of fitness knowledge and 36,000+ tweets summed up in one thread:
1. Stop drinking beer. It makes you bloated, messes with your Testosterone, sleep, energy levels, cognition, mood and many more. Say NO ... 2. Watermelon>>> pre workout supplements. Amazing for blood flow, hydration & energy levels.
3. Sparkling water is better than still water for satiety
4. Higher Stress Hormone (Cortisol) -> More water retention -> “Bloated” look. ... 5. The most simple fat loss meals are structured as meat + potatoes/sweet potatoes + veggies.
6. Remember: Fat loss = nutrition, muscle mass = training, heart health = cardio
7. Supplements can´t fix poor nutrition and low activity levels. Don´t look for magic pills. ... 8. Belly fat is likely to be THE LAST to go. Stay patient.
9. Get 20-30+ minutes direct Sunlight daily. Easiest way to 2X your Testosterone.
10. More muscle mass -> More energy burnt AT REST. Resistance training >>> cardio. ... 11. If you just started to lift and trying to lose fat, don't be discouraged if the scale doesn't move at first. You´re gaining muscle.
12. It is NOT possible under ANY circumstance to eat LESS energy than what you burn and still not lose fat. ... 13. If you work seated, install a pull up bar ASAP. Take regular breaks and do Dead Hangs to prevent back pain and decompress throughout the day.
14. I´d rather have you be consistent for a lifetime than perfect for a day. ... 15. ANYWHERE between 6-25 reps is “optimal”. Find what works for you the best.
16. STOP calling yourself FAT. Your self talk = your identity. You might as well identify as a healthy person until you BECOME one. ... 18. Use tabasco, sriracha, Red Hot and other hot sauces on everything. Capsaicin in them will help you boost your metabolism and decrease your appetite in return for ZERO calories.
19. Log your workouts. Aim for slightly more reps/heavier weight/greater Range Of Motion (ROM)/longer Time Under Tension (TUT) each week to guarantee muscle growth. ... 21. It's easier to NOT eat another piece of cake than to run for 40 minutes to burn an extra 500 calories.
22. You should do the EXACT SAME exercises for the same amount of reps for fat loss, growth and strength. There´s no difference. ... 23. Don´t solely rely on the scale. take progress photos weekly and measure your body parts monthly. 1 inch smaller waist = 3-4 lbs fat lost.
24. Creatine is one of the safest and most widely researched ,muscle building supplements. Take 5-10g/day. Read more about it here: ... 25. Use these high protein snacks to easily hit your targets:
-”Cheasy” Skyr yogurt (110g/lb)
-”Milbona” high protein pudding (20g)
-”Wild West” beef jerky (20g)
-”Premier” protein drink (30g)
26. Most granola bars are just grain and sugars. Avoid. ... 27. Understand you need to CHANGE SOMETHING. You look, feel and perform the way you do today for a reason. It won't be any different unless you change your routine.
28. If you have sweet cravings at night, snack on Watermelon or eat a bowl of Skyr yogurt with whey and 70%+ dark chocolate. ... 29. 96% of people fail because they give up too soon. You don't want to be the next one.
30. Fat loss = Eat the protein on your plate first. Weight gain = Finish the protein last.
31. Drink Kefir and eat sauerkraut for elite gut health. Health gut = healthy body & brain free of inflammations. ... 32. Commit to this for a LIFETIME. It's not a 90-day challenge. You want to sustain your progress.
33. If you work in a home-office, get a treadmill desk ASAP. Easiest way to hit step counts up to 15-20K/day. ... 34. Reduce stress as much as you can for quicker fat loss.
35. Stress Control 101
-Sparkling water
-Magnesium Glycinate
-Stable Pre Bed Routine
-Regular sleep schedule
-Sauna 3X20 mins/week
-Ashwagandha 4-5G/day
-Progressive Muscle Relaxation
-Chamomile/valerian Root Tea before bed
-5-5-5/4-4-4 Deep Breathing or Buteyko Breathing
-Cold shower in the morning, warm shower in the evening
-Journal and write down 5 things you're grateful for every night ... 36. The easiest way to ALWAYS “feel like” working out is to start with the exercises you enjoy the most. Get a bit better at them, then experiment with new ones later.
37. Fast until 12-1pm, drink Black Coffee/Green Tea and lots of sparkling water in the morning. Caffeine suppresses your appetite and increases the amount of energy you burn per hour AT REST. ... 38. 80%+ of your nutrition should consist of steak, potatoes/sweet potatoes, 95/5 ground beef, chicken, low fat dairy, tilapia, turkey breast, protein shakes, veggies, ground turkey, Watermelon, halibut and fresh fruits.
39. If you have an urge to snack, have some raw carrots/low fat Greek yogurt/Skyr/Watermelon/whey protein. Make it filling, but easy to stay on target with your nutrition. ... 40. Have dinner 3 hours before bed and brush your teeth right afterwards. You will sleep calm and don't have an urge to nighttime snack.
41. A bad workout ALWAYS beats no workout. Just make sure you START the session. 10 minutes in you will feel amazing. ... 42. Start your week with training legs. They are the biggest muscle group and trigger the most Testosterone production. Stronger legs = Stronger upper body.
43. Stop overcomplicating it. Resistance train to build muscle, eat less than what you burn to lose fat and eat a lot of protein to stay satiated. ... 44. Make sleep a No 1 priority. Nothing exciting happens after 10 pm.
45. Morning workouts = Successful day. Afternoon workouts = Highest strength.
46. If you´re still not losing weight, you´re not eating enough protein and eating too much of everything else. ... 47. Overdoing cardio slows down your metabolism.
48. Don´t ego lift, prioritize good form and injury prevention.
49. Take advantage of 2.5lbs plates to gain strength gradually.
50. Stop using your phone while working out. Have a workout partner to help you stay focused. ... 51. Lift barefoot. Much better for ankle & hip mobility unless you have special squatting shoes.
52. Don´t cut out your favourite “Fun” foods. Just limit them to maximum 20% of your nutrition.
53. Lifting weights is the best Testosterone supplement ever. ... 56. Throw junk food out of your pantry. No temptation = no sin. Bulk buy healthy food online if you tend to wander into the junk food aisles.
57. Eating healthy is NOT time consuming. Here´s the evidence: ... 58. Fit & healthy people make more money, live in a happier marriage and raise healthier kids.
59. Hit your workout even if you don't “feel like” it. You will NEVER regret it. But you will regret not doing so.
60. Lower body fat % = sharper jawline. ... 61. Weight loss plateaus are just your body retaining water. You´re doing everything right, just DO NOT STOP. It's natural, you will break through eventually.
62. Make 150g+ protein/day a non negotiable. ... 63. If you are skinny fat, lose the fat first while eating high protein and increasing your strength in the gym. You will be lean, more toned and full of energy. Now you can decide if you want to build more muscle. Read this thread if you´re a skinny fat: ... 64. You´re not training to flex on social media. You´re doing it for longevity and being a role model for your kids.
65. 75%+ of Americans are chronically dehydrated. “Drink more water” is not a legit advice. Read this thread instead: ... 66. Ruthlessly cut out every negative influence. Demotivation, negative comments, demoralizing people. Don´t let them ruin your efforts.
67. If your meal plan has you starving, there is no problem with you. There is a problem with your meal plan. You´re not eating enough protein and satiating veggies & carbs. ... 68. Only cook with coconut oil, extra virgin olive oil, grass fed butter/ghee or tallow.
69. If you have a bulletproof belief you can make it happen, you WILL make it happen. You´ll be unrecognizable in 6 months, just BELIEVE IN YOURSELF.
70. The only better day to start than today was YESTERDAY. Don't delay investing in your health. ... Here we go
Got any more excuses?
I'll help you out:
NO
You have all the information you need
Now you just need to DO it. This will be the commitment you´ll never regret.
And if you need a system that´s GUARANTEED to get you there, I might have something for you ⤵️ ... I´m looking to help 2 Executives/High Achievers
-Get below 15% body fat
-Achieve 90+ Sleep Scores
-2X your energy & confidence
In LESS than 2-3 hours/week, NO calorie counting
Want in? DM me “LFG”
(Not free)
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