I’ve been lifting for over a decade.
Here are 25 fitness insights I wish I had known from the beginning:
Here are 25 fitness insights I wish I had known from the beginning:
1. Stop looking for shortcuts. The fastest way to achieve your goals is to create a routine and consistently put in the work.
2. To prevent injuries and improve recovery, make sure you warm up before training.
2. To prevent injuries and improve recovery, make sure you warm up before training.
3. If you eat like shit, you’ll feel like shit. Replace processed junk with nutrient-dense foods to optimize your health and performance.
4. Your goal shouldn’t be to “lose weight.” Your goal should be to establish habits and systems that support a sustainable lifestyle.
4. Your goal shouldn’t be to “lose weight.” Your goal should be to establish habits and systems that support a sustainable lifestyle.
5. Rest is essential. Training hard 4 days a week and resting for 3 will get you better long-term results than pushing your limits 6 days a week.
6. If you hate your diet, it will never work. The best diet is the one you can adhere to.
6. If you hate your diet, it will never work. The best diet is the one you can adhere to.
7. Follow a progressive overload protocol to continuously challenge your muscles and promote new growth.
8. If you’re craving a snack, drink a glass of water instead. You aren’t hungry; you’re bored.
8. If you’re craving a snack, drink a glass of water instead. You aren’t hungry; you’re bored.
9. You are a reflection of the company you keep. Find friends who prioritize their fitness, and you will start to do the same.
10. Eat slowly until you’re about 80% full. This will help you feel better and maintain a caloric deficit.
10. Eat slowly until you’re about 80% full. This will help you feel better and maintain a caloric deficit.
11. Ego lifting is one of the fastest ways to set yourself back. If you can’t perform a lift without feeling pain, lower the weight or ask for help.
12. Prioritize compound lifts that hit multiple muscle groups at once for efficient workouts: Squat, Bench, and Deadlift.
12. Prioritize compound lifts that hit multiple muscle groups at once for efficient workouts: Squat, Bench, and Deadlift.
13. Don’t overemphasize cardio. You’re more likely to walk 10,000 steps per day than to spend 30 minutes running on a treadmill.
14. Fitness journeys are unique to each individual. Don’t compare your progress to someone else’s. Just focus on being better than you were yesterday.
14. Fitness journeys are unique to each individual. Don’t compare your progress to someone else’s. Just focus on being better than you were yesterday.
15. Start drinking 3L of water per day. You’ll feel like a new person.
16. Don’t ignore your mental health. Your mind and body have to be aligned if you want to get shit done.
16. Don’t ignore your mental health. Your mind and body have to be aligned if you want to get shit done.
17. Lifting isn’t everything. Incorporate mobility exercises into your workout routine to improve joint health and flexibility.
18. If you want to live a life of mobility and freedom, do core exercises to improve posture and prevent back pain. Don't learn this the hard way.
18. If you want to live a life of mobility and freedom, do core exercises to improve posture and prevent back pain. Don't learn this the hard way.
19. Remember: if it doesn’t get measured, it doesn’t get improved. Track your training, track your nutrition, and track your sleep.
20. Body weight exercises are all you need to get started on your fitness journey. Don’t let a lack of equipment get in your way.
20. Body weight exercises are all you need to get started on your fitness journey. Don’t let a lack of equipment get in your way.
21. What you do between gym sessions matters as much as what you do in the gym.
22. Alcohol is one of the worst things you can put in your body.
23. Keep pushing. You will have days when you won’t want to exercise. You will never have a day when you regret exercising.
22. Alcohol is one of the worst things you can put in your body.
23. Keep pushing. You will have days when you won’t want to exercise. You will never have a day when you regret exercising.
24. Take progress pictures. Use the same lighting and poses to get an accurate idea of how far you’ve come.
25. Remember that fitness is a journey, not a destination. Enjoy the process and celebrate your accomplishments along the way.
25. Remember that fitness is a journey, not a destination. Enjoy the process and celebrate your accomplishments along the way.
What tips would you share with someone starting their fitness journey?
For more tips on how to optimize your health and performance, follow me @johnnyxbrown!
RT to help your audience get in the best shape of their lives:
For more tips on how to optimize your health and performance, follow me @johnnyxbrown!
RT to help your audience get in the best shape of their lives:
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