49 Fitness truths from helping hundreds of clients get in shape:
1. 10-12% body fat is practical for busy men.
2. Anyone can have a fit body.
2. Anyone can have a fit body.
3. At each meal, focus on eating protein.
4. Always drop a duce in the morning before working out.
4. Always drop a duce in the morning before working out.
5. Squat heavy.
6. Comparing yourself to others is worthless.
6. Comparing yourself to others is worthless.
7. Poor sleep will hold you back.
8. Your rest days should be active.
8. Your rest days should be active.
9. There is no *best diet*.
10. Exercise is amazing for mental health.
10. Exercise is amazing for mental health.
11. Stretching before you lift is a waste of time.
12. Don’t wait until you’re thirsty to drink water.
12. Don’t wait until you’re thirsty to drink water.
13. You don’t have to drink a gallon of milk daily.
14. Peanut butter isn’t a good source of protein.
14. Peanut butter isn’t a good source of protein.
15. Overnight results are a lie.
16. Never let your ego walk into the gym with you.
16. Never let your ego walk into the gym with you.
17. “Fat burners” are useless.
18. Eggs. Eat them.
18. Eggs. Eat them.
19. There is no *best time* to work out.
20. Eat a spoonful of honey in the middle of long workouts.
20. Eat a spoonful of honey in the middle of long workouts.
21. Men, women do not care about how much you lift.
22. The best workout routine is the one you’ll do consistently.
22. The best workout routine is the one you’ll do consistently.
23. Everyone should eat at least 1g of protein per pound of ideal body weight.
24. You can get strong without a barbell.
24. You can get strong without a barbell.
25. If you aren’t losing weight, you’re eating too much.
26. Alcohol will keep you from your goals.
26. Alcohol will keep you from your goals.
27. Deadlifts (done right) aren’t dangerous.
28. Get most of your protein from whole foods (not peanut butter; see point #14)
28. Get most of your protein from whole foods (not peanut butter; see point #14)
29. Once you learn how to cook, you don’t need “cheat meals.”
30. All compound movements are full-body workouts.
30. All compound movements are full-body workouts.
31. Never call eating anything a “cheat meal”; it’s not a moral choice.
32. Your form is more important than the weight on the bar.
32. Your form is more important than the weight on the bar.
33. Your spouse wants you to be strong.
34. When you feel hungry, you’re probably thirsty.
34. When you feel hungry, you’re probably thirsty.
35. You don’t need to train 2hrs a day.
36. Having a dad bod is a choice.
36. Having a dad bod is a choice.
37. Anyone trying to lose weight should take at least 10k steps a day.
38. Resistance training is necessary to reach your ideal body.
38. Resistance training is necessary to reach your ideal body.
39. You don’t have to fast to lose weight.
40. Coffee is not a substitute for poor sleep.
40. Coffee is not a substitute for poor sleep.
41. Drinking 1 gallon of water a day should be normal.
42. The more muscle you have, the easier it is to burn fat.
42. The more muscle you have, the easier it is to burn fat.
43. Deadlift is a pushing movement.
44. Honey is the best pre-workout.
44. Honey is the best pre-workout.
45. You don’t need to do a juice cleanse.
46. If you don’t track your workouts, it will be hard to see progress.
46. If you don’t track your workouts, it will be hard to see progress.
47. Carbs don’t make you fat; too many calories do.
48. Recovery does matter (but you’re probably not over-training.)
49. You can eat ice cream and have abs.
48. Recovery does matter (but you’re probably not over-training.)
49. You can eat ice cream and have abs.
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If you found value, please RT the first tweet.
Follow @farshadsarrafi for more on mindset, fitness, and habit-building.
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