This thread shares simple tips to get healthier and leaner in 3 months. Focus on lifting weights, eating enough protein, getting sunlight, walking daily, sleeping well, and cutting alcohol. Avoid cardio and artificial supplements. Eat superfoods like watermelon, eggs, and fish. Keep it easy—just stick to these basics for better energy, muscle, and fat loss.
3 months from now you could be:
- 20lbs lighter
- With a flat stomach
- And defined muscles.
Just start implementing these 15 health rules today (bookmark this):
3. Eat these superfoods for hormonal and metabolic health:
- Eggs
- Steak
- Salmon
- Oysters
- Beef liver
- Leafy greens
- Fruit like blueberries and watermelon.
4. Prioritize Protein. 150g+ per day.
- Feel less hungry
- Burn more calories.
Focus on eating:
- Greek yoghurt
- Eggs, meat and fish
- Protein shakes, bars, and jerkeys.
5. Enjoy your diet.
Reduce hunger with protein, fruit, veg, black coffee.
Improve taste with herbs, spices, seasonings and low-calorie sauces.
Eat versions of your favorite foods that are higher in protein and lower in calories.
6. Forget pre-workout powders.
Your new pre-workout:
- Water
- Watermelon
- Himalayan salt.
Natural hydration, electrolytes and l-citrulline without the artificial junk.
7. Lift weights 3 times a week.
- Build muscle
- Faster metabolism
- Look toned rather than flabby
- Easier to lose weight and keep it off
You can stick to it even when you're busy.
Consistent 3X/week > Inconsistency.
8. Lifting weights summed up in 1 tweet:
- 6-12 rep range
- Learn correct form
- 3 minutes rest time
- Progressive overload
- Go 0-2 reps from failure
- Focus on compound exercises
- 4-12 sets per muscle group per week
- Get more protein and sleep to recover.
1. Follow me here 👉@AbrisGains for more
2. Retweet the tweet below to share this with others:
I'm taking on 2 more male business owners and executives who want to lose over 20lbs and have:
- Better sleep, energy & confidence
- In LESS than 2 or 3 hours per week.
Want a spot? DM me “Ready”:
I guarantee you will achieve this or you'll get your money back.
I've helped 60+ High Achievers over the age of 40 look, feel & perform their best.
Here are the results you can expect ⤵️
DM me “Ready" if you want to join the team
3 months from now you could be:
- 20lbs lighter
- With a flat stomach
- And defined muscles.
Just start implementing these 15 health rules today (bookmark this):
1. DON'T do cardioCardio is time consuming and boring as hell.
It doesn't even burn many calories either.
What's easier?
Not eating the chocolate bar...
Or going for a 40-minute jog?2. Take supplements to boost your metabolism that actually work (bookmark this):
- DHEA
- Tyrosine
- Capsaicin
- Berberine
- Zinc & Copper
- Iodine & Selenium
- Omega-3s (EPA/DHA)
- Chromium Picolinate
- CoQ10 (Coenzyme Q10)
- Creatine Monohydrate
- Alpha-Lipoic Acid (ALA)
- Curcumin (with Piperine)
- NAD+ Precursors (NR/NMN)
- Green Tea Catechins (EGCG)
- PQQ (Pyrroloquinoline Quinone)
- Inositol (Myo-Inositol & D-Chiro-Inositol)
- L-Carnitine (Acetyl-L-Carnitine or L-Carnitine L-Tartrate)3. Eat these superfoods for hormonal and metabolic health:
- Eggs
- Steak
- Salmon
- Oysters
- Beef liver
- Leafy greens
- Fruit like blueberries and watermelon.4. Prioritize Protein. 150g+ per day.
- Feel less hungry
- Burn more calories.
Focus on eating:
- Greek yoghurt
- Eggs, meat and fish
- Protein shakes, bars, and jerkeys.5. Enjoy your diet.
Reduce hunger with protein, fruit, veg, black coffee.
Improve taste with herbs, spices, seasonings and low-calorie sauces.
Eat versions of your favorite foods that are higher in protein and lower in calories.6. Forget pre-workout powders.
Your new pre-workout:
- Water
- Watermelon
- Himalayan salt.
Natural hydration, electrolytes and l-citrulline without the artificial junk.7. Lift weights 3 times a week.
- Build muscle
- Faster metabolism
- Look toned rather than flabby
- Easier to lose weight and keep it off
You can stick to it even when you're busy.
Consistent 3X/week > Inconsistency.8. Lifting weights summed up in 1 tweet:
- 6-12 rep range
- Learn correct form
- 3 minutes rest time
- Progressive overload
- Go 0-2 reps from failure
- Focus on compound exercises
- 4-12 sets per muscle group per week
- Get more protein and sleep to recover.9. 5g/day of creatine - especially if you're 40+ years old.
- More energy and muscle
- Improved cognitive function
- Extremely researched and safe.
Joe Rogan and Elon Musk are fans of it.
And NO, it does not damage your kidneys.10. Get more sunlight.
Sunlight stimulates mitochondria, the energy-producing parts of cells.
It also supports the thyroid which runs your whole metabolism.
Walking more is the easiest way to get more sunlight.11. Walk 6-8K steps/day.
- Easy
- You live longer
- Boosts metabolism
- Cardiovascular health
- Won't make you much hungrier.
On autopilot: Walk while you take phone calls and get an under-desk treadmill.12. Minimize alcohol for better:
- Sleep
- Hormones
- Gut health
- Metabolism
- Testosterone
- Muscle-building
It's a disaster for your health and fat loss.13. Prioritize quality sleep.
- Less hunger
- Less stress and comfort eating
- Better mood, energy & motivation.
Make your bedroom dark, cool and quiet.
Get morning sunlight and supplement glycine and magnesium l-threonate.14. The 5 fundamentals are:
- Sleep
- Walking
- Healthy foods
- Lifting weights
- Minimizing alcohol.
You'd get as lean and healthy as you could imagine just focusing on those.15. Eat as much watermelon as possible.
- Nutrients
- Electrolytes
- Excellent for hydration
- L-citrulline for great blood flow
- Extremely filling and low in calories.
It's a superfood for fat loss and energy levels.No need to overcomplicate this.
Eat nutritious foods. Lift weights. Walk. Sleep. Minimize alcohol.
Simple & healthy lifestyle.If you liked the thread:
1. Follow me here 👉@AbrisGains for more
2. Retweet the tweet below to share this with others:I'm taking on 2 more male business owners and executives who want to lose over 20lbs and have:
- Better sleep, energy & confidence
- In LESS than 2 or 3 hours per week.
Want a spot? DM me “Ready”:I guarantee you will achieve this or you'll get your money back.
I've helped 60+ High Achievers over the age of 40 look, feel & perform their best.
Here are the results you can expect ⤵️
DM me “Ready" if you want to join the team
yes
3 months from now you could be:
- 20lbs lighter
- With a flat stomach
- And defined muscles.
Just start implementing these 15 health rules today (bookmark this):
1. DON'T do cardio ... Cardio is time consuming and boring as hell.
It doesn't even burn many calories either.
What's easier?
Not eating the chocolate bar...
Or going for a 40-minute jog? ... 2. Take supplements to boost your metabolism that actually work (bookmark this):
- DHEA
- Tyrosine
- Capsaicin
- Berberine
- Zinc & Copper
- Iodine & Selenium
- Omega-3s (EPA/DHA)
- Chromium Picolinate
- CoQ10 (Coenzyme Q10)
- Creatine Monohydrate
- Alpha-Lipoic Acid (ALA)
- Curcumin (with Piperine)
- NAD+ Precursors (NR/NMN)
- Green Tea Catechins (EGCG)
- PQQ (Pyrroloquinoline Quinone)
- Inositol (Myo-Inositol & D-Chiro-Inositol)
- L-Carnitine (Acetyl-L-Carnitine or L-Carnitine L-Tartrate) ... 3. Eat these superfoods for hormonal and metabolic health:
- Eggs
- Steak
- Salmon
- Oysters
- Beef liver
- Leafy greens
- Fruit like blueberries and watermelon. ... 4. Prioritize Protein. 150g+ per day.
- Feel less hungry
- Burn more calories.
Focus on eating:
- Greek yoghurt
- Eggs, meat and fish
- Protein shakes, bars, and jerkeys. ... 5. Enjoy your diet.
Reduce hunger with protein, fruit, veg, black coffee.
Improve taste with herbs, spices, seasonings and low-calorie sauces.
Eat versions of your favorite foods that are higher in protein and lower in calories. ... 6. Forget pre-workout powders.
Your new pre-workout:
- Water
- Watermelon
- Himalayan salt.
Natural hydration, electrolytes and l-citrulline without the artificial junk. ... 7. Lift weights 3 times a week.
- Build muscle
- Faster metabolism
- Look toned rather than flabby
- Easier to lose weight and keep it off
You can stick to it even when you're busy.
Consistent 3X/week > Inconsistency. ... 8. Lifting weights summed up in 1 tweet:
- 6-12 rep range
- Learn correct form
- 3 minutes rest time
- Progressive overload
- Go 0-2 reps from failure
- Focus on compound exercises
- 4-12 sets per muscle group per week
- Get more protein and sleep to recover. ... 9. 5g/day of creatine - especially if you're 40+ years old.
- More energy and muscle
- Improved cognitive function
- Extremely researched and safe.
Joe Rogan and Elon Musk are fans of it.
And NO, it does not damage your kidneys. ... 10. Get more sunlight.
Sunlight stimulates mitochondria, the energy-producing parts of cells.
It also supports the thyroid which runs your whole metabolism.
Walking more is the easiest way to get more sunlight. ... 11. Walk 6-8K steps/day.
- Easy
- You live longer
- Boosts metabolism
- Cardiovascular health
- Won't make you much hungrier.
On autopilot: Walk while you take phone calls and get an under-desk treadmill. ... 12. Minimize alcohol for better:
- Sleep
- Hormones
- Gut health
- Metabolism
- Testosterone
- Muscle-building
It's a disaster for your health and fat loss. ... 13. Prioritize quality sleep.
- Less hunger
- Less stress and comfort eating
- Better mood, energy & motivation.
Make your bedroom dark, cool and quiet.
Get morning sunlight and supplement glycine and magnesium l-threonate. ... 14. The 5 fundamentals are:
- Sleep
- Walking
- Healthy foods
- Lifting weights
- Minimizing alcohol.
You'd get as lean and healthy as you could imagine just focusing on those. ... 15. Eat as much watermelon as possible.
- Nutrients
- Electrolytes
- Excellent for hydration
- L-citrulline for great blood flow
- Extremely filling and low in calories.
It's a superfood for fat loss and energy levels. ... No need to overcomplicate this.
Eat nutritious foods. Lift weights. Walk. Sleep. Minimize alcohol.
Simple & healthy lifestyle. ... If you liked the thread:
1. Follow me here @AbrisGains for more
2. Retweet the tweet below to share this with others: ... I'm taking on 2 more male business owners and executives who want to lose over 20lbs and have:
- Better sleep, energy & confidence
- In LESS than 2 or 3 hours per week.
Want a spot? DM me “Ready”: ... I guarantee you will achieve this or you'll get your money back.
I've helped 60+ High Achievers over the age of 40 look, feel & perform their best.
Here are the results you can expect ⤵️
DM me “Ready" if you want to join the team
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