I’ve spent 10,000+ hours learning how to optimise my exercise nutrition and recovery…
Here are 9 essential principles I’ve used to:
▪️Lose fat
▪️Build muscle
▪️Improve energy
(In less than 5 hours a week) 🧵
Here are 9 essential principles I’ve used to:
▪️Lose fat
▪️Build muscle
▪️Improve energy
(In less than 5 hours a week) 🧵
Here’s what we’ll cover:
🔶Lifestyle
▪️Evening routine
▪️Improving sleep
▪️Morning routine
🔶Nutrition
▪️Calculate calories
▪️Protein amounts
▪️80 / 20 rule
🔶Exercise
▪️How often
▪️What exercises
▪️How to progress
Treat this as an actionable, step-by-step guide.
🔶Lifestyle
▪️Evening routine
▪️Improving sleep
▪️Morning routine
🔶Nutrition
▪️Calculate calories
▪️Protein amounts
▪️80 / 20 rule
🔶Exercise
▪️How often
▪️What exercises
▪️How to progress
Treat this as an actionable, step-by-step guide.
🔶Evening Routine
Use your evening routine to encourage the parasympathetic nervous system.
This’ll help you:
▪️To rest & recover
▪️To optimise Digestion
▪️To improve sleep
Use your evening routine to encourage the parasympathetic nervous system.
This’ll help you:
▪️To rest & recover
▪️To optimise Digestion
▪️To improve sleep
6 habits to help you master your evenings:
▪️Set a switch-off time
▪️No social media / email
▪️Dinner 2-3h before bed
▪️Screens off 1h before bed
▪️Relax, read or take a bath
▪️In bed between 9-11pm
And remove anything likely to cause stress.
▪️Set a switch-off time
▪️No social media / email
▪️Dinner 2-3h before bed
▪️Screens off 1h before bed
▪️Relax, read or take a bath
▪️In bed between 9-11pm
And remove anything likely to cause stress.
🔶Sleep
Getting 7-8 hours sleep improves your:
▪️Emotional regulation
▪️Decision making
▪️Impulse control
▪️Learning ability
▪️Energy levels
▪️Intelligence
So, where can you start?
Getting 7-8 hours sleep improves your:
▪️Emotional regulation
▪️Decision making
▪️Impulse control
▪️Learning ability
▪️Energy levels
▪️Intelligence
So, where can you start?
8 tips to get the best sleep of your life:
▪️Eat 3h before bed
▪️Set a bedtime alarm
▪️buy a good mattress
▪️A dark, cool bedroom
▪️Hot shower before bed
▪️A consistent sleep time
▪️Stop caffeine after 10am
▪️Use a white noise machine
▪️Eat 3h before bed
▪️Set a bedtime alarm
▪️buy a good mattress
▪️A dark, cool bedroom
▪️Hot shower before bed
▪️A consistent sleep time
▪️Stop caffeine after 10am
▪️Use a white noise machine
🔶Morning Routine
I’ve tried all the morning routines.
And this was the best for me:
▪️Get up
▪️Grab a coffee
▪️Get to work
Quick. Simple. Effective.
The goal? Energise & build momentum into your day.
I’ve tried all the morning routines.
And this was the best for me:
▪️Get up
▪️Grab a coffee
▪️Get to work
Quick. Simple. Effective.
The goal? Energise & build momentum into your day.
The danger:
Morning routines can become ‘crutches’.
To the point where if someone doesn’t:
▪️Say affirmations
▪️Practise gratitude
▪️have an ice bath
▪️Meditate + stretch
… they won’t perform well for the day.
All useful things- but don’t become reliant on them.
Morning routines can become ‘crutches’.
To the point where if someone doesn’t:
▪️Say affirmations
▪️Practise gratitude
▪️have an ice bath
▪️Meditate + stretch
… they won’t perform well for the day.
All useful things- but don’t become reliant on them.
🔶Calories
There are a ton of formulas - none are accurate.
Here’s the quickest calculation I’ve found:
▪️Step 1: Your weight in lb
▪️Step 2: multiply lb by…
(Weight gain)
→18
→17
→16
(Maintenance)
→15
→14
→13
(Weight loss)
→12
→11
→10
There are a ton of formulas - none are accurate.
Here’s the quickest calculation I’ve found:
▪️Step 1: Your weight in lb
▪️Step 2: multiply lb by…
(Weight gain)
→18
→17
→16
(Maintenance)
→15
→14
→13
(Weight loss)
→12
→11
→10
In action:
▪️Who? 200lb individual
▪️Goal? Quick fat loss (x10 multiplier)
▪️200lb x 10 = 2,000kcal.
Assess weight for 2 weeks…
→ Losing too fast? Increase calories by 250
→ Losing too slow? Decrease calories 250
(activity levels will affect this)
▪️Who? 200lb individual
▪️Goal? Quick fat loss (x10 multiplier)
▪️200lb x 10 = 2,000kcal.
Assess weight for 2 weeks…
→ Losing too fast? Increase calories by 250
→ Losing too slow? Decrease calories 250
(activity levels will affect this)
🔶Protein
Protein, or ‘Protos’ in Greek translates to ‘first’ or ‘foremost’ - so you guessed it. Important.
Keep it simple: Shoot for 1g per lb.
This’ll help:
▪️Improve satiety
▪️Increase energy
▪️Improve recovery
▪️Retain muscle mass
(eg. if you’re 200lb, have 200g)
Protein, or ‘Protos’ in Greek translates to ‘first’ or ‘foremost’ - so you guessed it. Important.
Keep it simple: Shoot for 1g per lb.
This’ll help:
▪️Improve satiety
▪️Increase energy
▪️Improve recovery
▪️Retain muscle mass
(eg. if you’re 200lb, have 200g)
🔶The 80 / 20 rule
Stick to:
▪️80% natural foods
▪️20% processed foods
80% natural will help you with:
▪️Digestion
▪️Satiety
▪️Energy
▪️Mood
And 20% ‘fake’ foods, like:
▪️burgers,
▪️pizza, &
▪️donuts
…will be much more sustainable for the long-term.
Stick to:
▪️80% natural foods
▪️20% processed foods
80% natural will help you with:
▪️Digestion
▪️Satiety
▪️Energy
▪️Mood
And 20% ‘fake’ foods, like:
▪️burgers,
▪️pizza, &
▪️donuts
…will be much more sustainable for the long-term.
🔶 Train 3x a week
Resistance training is essential.
Because it will:
▪️boost your energy
▪️Improve your bone health
▪️keep / maintain your muscle
Resistance training is essential.
Because it will:
▪️boost your energy
▪️Improve your bone health
▪️keep / maintain your muscle
3x per week is plenty for 90% + of people - it’ll also give you an ideal balance of weekly:
▪️Volume
▪️Intensity
▪️Recovery
Ps. My best results came from a 3x a week training programme - and it’s what I do today.
▪️Volume
▪️Intensity
▪️Recovery
Ps. My best results came from a 3x a week training programme - and it’s what I do today.
🔶Exercises
Choose:
▪️2-4 compound exercises
▪️1-3 isolation exercises
Compound exercises are efficient - they’ll help you train more muscle mass in less time.
Isolation exercises are specific - useful for 1) targeting specific muscle groups or 2) improving weaknesses.
Choose:
▪️2-4 compound exercises
▪️1-3 isolation exercises
Compound exercises are efficient - they’ll help you train more muscle mass in less time.
Isolation exercises are specific - useful for 1) targeting specific muscle groups or 2) improving weaknesses.
Here are 2 example workouts you can alternate.
Session 1:
A1. Barbell deadlift
A2. Barbell chest press
B1. Leg Press
B2. Cable Row
C1. Leg curl
C2. Lat raise
C3. Ab curl
Session 1:
A1. Barbell deadlift
A2. Barbell chest press
B1. Leg Press
B2. Cable Row
C1. Leg curl
C2. Lat raise
C3. Ab curl
Session 2:
A1. Barbell Squat
A2. Lat Pulldown
B1. DB walking lunge
B2. DB Shoulder press
C1. Cable reverse fly
C2. Leg extension
C3. Reverse ab curl
A1. Barbell Squat
A2. Lat Pulldown
B1. DB walking lunge
B2. DB Shoulder press
C1. Cable reverse fly
C2. Leg extension
C3. Reverse ab curl
🔶Workout parameters
Don‘t over-complicate this - shoot for:
▪️6-10 reps
▪️2-4 sets
▪️60s rest
Tip 1: When you hit 10 reps, increase the weight.
Tip 2: control it: up→pause→down→pause.
Tip 3: Add 10k steps a day for low impact cardio.
Don‘t over-complicate this - shoot for:
▪️6-10 reps
▪️2-4 sets
▪️60s rest
Tip 1: When you hit 10 reps, increase the weight.
Tip 2: control it: up→pause→down→pause.
Tip 3: Add 10k steps a day for low impact cardio.
— Here’s what we’ve covered—
1) Evening routine
2) Improving sleep
3) Morning routine
4) Calculating calories
5) Protein amounts
6) The 80 / 20 rule
7) Exercise frequency
8) Exercise selection
9) Exercise progress
1) Evening routine
2) Improving sleep
3) Morning routine
4) Calculating calories
5) Protein amounts
6) The 80 / 20 rule
7) Exercise frequency
8) Exercise selection
9) Exercise progress
If you found value in this thread:
1. Hit me a follow
@ollieemberson
2. Retweet the first tweet to share with your audience.
1. Hit me a follow
@ollieemberson
2. Retweet the first tweet to share with your audience.
Loading suggestions...