Every fitness tip I’ve learned after spending 7 years in the gym and helping 50+ men transform their bodies:
1. Its never just “one drink”
1. Its never just “one drink”
2. 8 hours of sleep > 4 cups of coffee
3. Eggs and red meat are not bad for you
4. Training abs ≠ getting abs
5. Find a woman who is great at cooking chicken
6. Find a form of cardio that you enjoy, do it weekly
3. Eggs and red meat are not bad for you
4. Training abs ≠ getting abs
5. Find a woman who is great at cooking chicken
6. Find a form of cardio that you enjoy, do it weekly
7. Increase reps or weight every week for years, you will build muscle
8. Black coffee, tea and sparkling water are fat loss cheat codes
9. Stop skipping legs
10. Everyone stores fat differently, targeting specific areas for fat loss is not possible.
8. Black coffee, tea and sparkling water are fat loss cheat codes
9. Stop skipping legs
10. Everyone stores fat differently, targeting specific areas for fat loss is not possible.
11. Fasted workouts are not special
12. Everyone should track their calories and protein for atleast a week
13. A bad day is just one workout away from a good day
14. A good gym partner doesnt distract you or bail on you last minute.
12. Everyone should track their calories and protein for atleast a week
13. A bad day is just one workout away from a good day
14. A good gym partner doesnt distract you or bail on you last minute.
15. Train each musical group 2x a week. Train lagging muscles groups 3x a week
16. Full body workouts are great for new lifters, pick 1 exercise per muscle group and do 2-4 sets per exercise.
17. Free weights are great, machines are great. No point debating which one is better
16. Full body workouts are great for new lifters, pick 1 exercise per muscle group and do 2-4 sets per exercise.
17. Free weights are great, machines are great. No point debating which one is better
18. There is no “ideal” rep range to build muscle. You will build muscle as long as you are training close to failure. With that being said its easiest to train close to failure with 5-15 reps.
19. Stop watching porn, its fucking up your mental and physical health.
19. Stop watching porn, its fucking up your mental and physical health.
20. If your friends make you feel bad for choosing the gym over the pub they ain’t your friends.
21. Dont squat or deadlift in running shoes. Barefoot or flat soled shoes e.g Converse, vans (or lifting shoes if you really serious)
22. Taking rest days doesnt mean you are lazy
21. Dont squat or deadlift in running shoes. Barefoot or flat soled shoes e.g Converse, vans (or lifting shoes if you really serious)
22. Taking rest days doesnt mean you are lazy
23. Cheat meals aren’t great but cheat days are absolutely idiotic.
24. Stop using screens 1 hour before bed and you will fall asleep way quicker
25. Supplements are overrated, only think about them once you have been consistent for 4 months.
24. Stop using screens 1 hour before bed and you will fall asleep way quicker
25. Supplements are overrated, only think about them once you have been consistent for 4 months.
26. 45 minute workouts > 2 hour workouts
27. If you are trying to lose fat, have most of your carbs around your training (before and after)
28. Pasta and rice are great carbs if you struggle to gain weight, baked potatoes are elite if you struggle to lose weight
27. If you are trying to lose fat, have most of your carbs around your training (before and after)
28. Pasta and rice are great carbs if you struggle to gain weight, baked potatoes are elite if you struggle to lose weight
29. Season your damn food
30. Lower weight and high reps does not “tone” your muscles
31. If your last rep is the same speed as your first rep, you train like a bitch. Your last rep should be unintentionally slow
30. Lower weight and high reps does not “tone” your muscles
31. If your last rep is the same speed as your first rep, you train like a bitch. Your last rep should be unintentionally slow
32. Eat more eggs
33. Dont date a vegan (obvious)
34. Stock your kitchen with non fat Greek yoghurt, cottage cheese, beef jerky, low fat milk and protein bars. Having convinient protein sources makes it easier to avoid temptations
33. Dont date a vegan (obvious)
34. Stock your kitchen with non fat Greek yoghurt, cottage cheese, beef jerky, low fat milk and protein bars. Having convinient protein sources makes it easier to avoid temptations
35. Use low calorie sauces like hot sauce, sriracha, mustard and sugar free bbq sauce (G-hues is elite)
36. Season your damn food. My go to’s are salt, pepper, onion powder, garlic powder, chilli flakes, oregano
37. Eat more garlic and raw onions, it boosts your testosterone
36. Season your damn food. My go to’s are salt, pepper, onion powder, garlic powder, chilli flakes, oregano
37. Eat more garlic and raw onions, it boosts your testosterone
38. Write your goals down and be specific. “I will lose 25 pounds
by February 1st by tracking my food 6/7 days a week”
39. Stop comparing yourself to people who have: elite genetics and have been training for decades. Focus on your own progress.
by February 1st by tracking my food 6/7 days a week”
39. Stop comparing yourself to people who have: elite genetics and have been training for decades. Focus on your own progress.
40. Track your progress to ensure yourself your re on the right path: Weekly progress pics, daily weigh ins and monthly measurements (waist, arms etc)
41. 50 carbs from a sweet potato ≠ 50 carbs from a donut
42. Progress is never linear, zoom out if you feel stuck.
41. 50 carbs from a sweet potato ≠ 50 carbs from a donut
42. Progress is never linear, zoom out if you feel stuck.
43. Within the first 3 hours of waking up, get 10-15 minutes of exposure to natural sunlight. Shirtless and barefoot walks are ideal.
44. If your friends ask you to come to the pub and you dont want to, say you have an urgent work deadline or a date with a hot girl.
44. If your friends ask you to come to the pub and you dont want to, say you have an urgent work deadline or a date with a hot girl.
45. Make friends with your butcher and gym staff.
46. A good gym 5 minutes away > the best gym 30 minutes away
47. High value women dont like dad bods.
48. Thirst can be disguised as hunger. Hungry? Have a glass of water first and see if you are still hungry.
46. A good gym 5 minutes away > the best gym 30 minutes away
47. High value women dont like dad bods.
48. Thirst can be disguised as hunger. Hungry? Have a glass of water first and see if you are still hungry.
49. Home workouts are better than no workouts.
50. Olive oil, peanut butter, guacamole, butter and cheese are very high calorie dense. Be careful not to over-consume if you are trying to lose fat.
50. Olive oil, peanut butter, guacamole, butter and cheese are very high calorie dense. Be careful not to over-consume if you are trying to lose fat.
Want more threads on health and energy optimisation?
Follow: @TheCoachRaj
Also if you could RT the first tweet that would be awesome :)
Thanks for reading 🙏🏽
Follow: @TheCoachRaj
Also if you could RT the first tweet that would be awesome :)
Thanks for reading 🙏🏽
BTW I'm looking for 3 entrepreneurs who want to lose 23+ pounds and double their energy in 4 months...
If you struggle with:
- Chronic fatigue
- Brain fog
- Insomnia
DM me "Energy" and I'll send over some details about my coaching:
If you struggle with:
- Chronic fatigue
- Brain fog
- Insomnia
DM me "Energy" and I'll send over some details about my coaching:
Struggle to get 7+ hours of sleep a night?
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You’ll unlock unlimited energy you didn’t know you had.
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kingscreator.crd.co
With a couple quick changes to your sleep environment and rituals...
You’ll unlock unlimited energy you didn’t know you had.
Sign up to my newsletter and receive the Sleep Performance Protocol👇🏽
kingscreator.crd.co
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