32 lessons learned after 16 years in the gym:
1. 95% of the calories you burn every day are outside of the gym.
1. 95% of the calories you burn every day are outside of the gym.
2. Weights > Cardio for fat loss.
3. Lifting weights & eating enough protein maximizes the amount of weight loss from fat.
4. Lack of sleep increases food cravings.
3. Lifting weights & eating enough protein maximizes the amount of weight loss from fat.
4. Lack of sleep increases food cravings.
5. Cardio isn't necessary for fat loss but is great for your brain and heart.
6. Faster weight loss leads to muscle loss and a higher likelihood of gaining it back.
7. Protein is essential for losing body fat.
6. Faster weight loss leads to muscle loss and a higher likelihood of gaining it back.
7. Protein is essential for losing body fat.
8. You can't spot-burn body fat.
9. Consume 1-2 palm-sized servings of protein at every meal, leading to 1 gram per lb of body weight per day.
10. Seed oils don't make you fat, too many of them do.
9. Consume 1-2 palm-sized servings of protein at every meal, leading to 1 gram per lb of body weight per day.
10. Seed oils don't make you fat, too many of them do.
11. Walking more is the most sustainable, low-stress way to burn more calories
12. Anything can work - you just need to stick to it. Do what's best for you.
13. Eat slowly, chew thoroughly, and remove distractions while eating.
12. Anything can work - you just need to stick to it. Do what's best for you.
13. Eat slowly, chew thoroughly, and remove distractions while eating.
14. Processed foods aren't poisonous, they're easy to over-consume and lack nutrients.
15. Eat 80% whole foods and 20% foods you enjoy.
16. Overall calories in the day is 100x more important than when you eat.
15. Eat 80% whole foods and 20% foods you enjoy.
16. Overall calories in the day is 100x more important than when you eat.
17. If you tell yourself you can't have something, you'll want it even more.
18. Eat your protein and vegetables first to fill up and eat less.
19. High vegetable intake is essential for optimal health and keeps you from eating too much overall.
18. Eat your protein and vegetables first to fill up and eat less.
19. High vegetable intake is essential for optimal health and keeps you from eating too much overall.
20. If you can't do your diet for the rest of your life, you shouldn't be doing it at all.
21. Every negative effect of hormones, food timing, specific foods, and food composition is typically negated when controlling for overall caloric intake.
22. Cut down on alcohol.
21. Every negative effect of hormones, food timing, specific foods, and food composition is typically negated when controlling for overall caloric intake.
22. Cut down on alcohol.
23. Lifting 2-3 days per week is effective for muscle gain.
24. Anything in the 6-25 rep range is effective for muscle growth as long as you're challenging yourself.
25. Focus on getting close to failure on every set.
24. Anything in the 6-25 rep range is effective for muscle growth as long as you're challenging yourself.
25. Focus on getting close to failure on every set.
26. Add more weight, reps, or sets every week to progress.
27. Pick exercises and progress them for a minimum of 4 weeks before switching.
28. Machines can build muscle effectively if you challenge yourself.
27. Pick exercises and progress them for a minimum of 4 weeks before switching.
28. Machines can build muscle effectively if you challenge yourself.
29. You don't need to squat or deadlift to build muscle, but if you enjoy it then do it.
30. The only way to lose weight is a caloric deficit, but there are many ways to get there.
31. The fittest people in the gym are your biggest supporters - don't get intimidated.
30. The only way to lose weight is a caloric deficit, but there are many ways to get there.
31. The fittest people in the gym are your biggest supporters - don't get intimidated.
32. Chill out and stop getting down on yourself, get right back at it tomorrow.
If you have any questions, shoot me a DM! I want to help.
RT the first tweet and give me a follow for more! @ForeverFatLoss
If you have any questions, shoot me a DM! I want to help.
RT the first tweet and give me a follow for more! @ForeverFatLoss
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