Every piece of fitness advice I could come up with after 13 years in the gym (bookmark this):
1. Stop drinking alcohol.
2. Salt, honey & methylene blue before exercise supercharges workouts.
3. Getting in shape is 90% diet and 10% exercise.
4. The ultimate morning mood booster is sun gazing.
5. The most powerful supplement combination is magnesium chloride and B1/Thiamine.
6. To supercharge fat loss, eat at least 70g of animal protein within 90 mins of waking.
7. Higher reps/lower weight to lose weight.
8. Heavier weight/fewer reps to build strength and mass.
9. Never sacrifice form for heavier weight.
10. You're at your strongest between 12-4 pm.
11. The most effective way to lose weight is a high protein diet.
12. Increase weight or reps each week to get stronger
13. If you’re not gaining weight, you’re not eating enough.
14. Swap crunches with hanging leg raises for strong abs.
15. To stay permanently lean, 70% of your daily nutrient intake should be from animal foods.
16. If you’re not losing weight, you're eating the wrong things at the wrong time.
17. The ultimate investment a man can make is a gym membership.
18. Snack only on fruit, Jerky, or Biltong.
19. Don’t expect instant results. Nothing worth having comes easily.
20. Calorie counting is BS. Just eat whole foods and prioritize protein.
21. Develop a sleep routine. Quality sleep will make your muscles grow and recover faster while burning fat quicker.
22. Put your phone away for workouts.
23. When you weight train, to protect your posture, pull more than you push.
24. When you train legs, focus mainly on glutes, hamstrings, and calves.
25. Do back workouts to build depth in your physique.
26. To avoid sleep issues, only use creatine pre-12pm.
27. Workouts should be energizing, not tiring. Make sure you breathe properly.
28. If your muscles are in pain, let them rest and work out a different part of your body.
29. Supplement glycine post-workout to turbocharge recovery.
30. Use "Fat Gripz" to improve grip strength.
31. Drink water with quality electrolytes throughout the day.
32. People who judge at the gym is a reflection of them, not you.
33. Running shoes are the worst thing you can lift in. Flat-bottoms only.
34. Use a Swiss ball as the main basis of any mobility training.
35. The easiest way to get addicted to the gym is by doing workouts you genuinely enjoy for the first couple of weeks. Once you’ve developed the habit of “going” then try doing new exercises.
36. If you expect results instantly, you will fail. If you give yourself 6 months and just do the right things on a consistent basis, I guarantee you’ll transform your entire life.
37. The most effective way to build strength quickly is cluster training (intermediates/advanced lifters only).
38. Lifting with perfect form should be your focus at all times.
39. When squatting, always go "ass to grass" and elevate heels to improve range of motion.
40. Going to the gym when you don't feel like it gives you the greatest high.
41. Most protein powders are overpriced and toxic. Use collagen or goat's whey.
42. 90% of what you drink should be filtered mineralized or sparkling water.
43. Oysters and liver are the most nutrient-dense food items on the planet.
44. The most underrated mindset hack is sun gazing.
45. Hex bar deadlifts supersede barbell deadlifts.
46. Integrate neck exercises into your training to avoid forward head posture and looking ugly.
47. The best exercise for improving posture is cable face pulls and T3 raises.
48. A premium electrolyte blend includes magnesium chloride, B1, and Zeta Aid.
49. Eating all your food before 7pm is an overlooked weight loss, health, and sleep hack.
50. If you regularly wake up between 1-3am, a little bit of salt and sugar under the tongue helps you fall back asleep.
51. "When" you eat is just as important as "what" you eat.
52. When you lift weights, inhale for extension and exhale for flexion.
53. Don't consume liquids 1hr either side of meals to optimise digestion.
54. "Sugar free" drinks are worse for you than regular ones.
55. The quickest way to build size is by doing "Trisets" or the "shock method"
56. Most people lift too fast. Slow down your rep speeds. 4-6 seconds to lower the weight is perfect.
57. Dumbbells > Machines.
58. Bench pressing is overrated for upper body gains and harms shoulder mobility.
59. Single Arm Training > 2 Arm Training.
60. Don't forget to train traps.
61. Font squat >>> Back Squat
62. The best ab builders are compound exercises, hanging leg raises, and swiss ball reverse crunches.
63. Vitamin D, K, E, and A are essential for hormone optimization.
64. The best workout app is "Strong"
65. Cables are underrated. They allow for more resistance. Use them.
At the end of the day.
Nothing in this list matters if you’re not going to get started today.
“Oh I’ll start tomorrow” but will you?
Stop following the crowd and waiting for January 1st to take action.
Trust me:
Getting in shape will skyrocket your testosterone levels and change your life forever.
1. Stop drinking alcohol.
2. Salt, honey & methylene blue before exercise supercharges workouts.
3. Getting in shape is 90% diet and 10% exercise.
4. The ultimate morning mood booster is sun gazing.
5. The most powerful supplement combination is magnesium chloride and B1/Thiamine.
6. To supercharge fat loss, eat at least 70g of animal protein within 90 mins of waking.
7. Higher reps/lower weight to lose weight.
8. Heavier weight/fewer reps to build strength and mass.
9. Never sacrifice form for heavier weight.
10. You're at your strongest between 12-4 pm.
11. The most effective way to lose weight is a high protein diet.
12. Increase weight or reps each week to get stronger
13. If you’re not gaining weight, you’re not eating enough.
14. Swap crunches with hanging leg raises for strong abs.
15. To stay permanently lean, 70% of your daily nutrient intake should be from animal foods.
16. If you’re not losing weight, you're eating the wrong things at the wrong time.
17. The ultimate investment a man can make is a gym membership.
18. Snack only on fruit, Jerky, or Biltong.
19. Don’t expect instant results. Nothing worth having comes easily.
20. Calorie counting is BS. Just eat whole foods and prioritize protein.
21. Develop a sleep routine. Quality sleep will make your muscles grow and recover faster while burning fat quicker.
22. Put your phone away for workouts.
23. When you weight train, to protect your posture, pull more than you push.
24. When you train legs, focus mainly on glutes, hamstrings, and calves.
25. Do back workouts to build depth in your physique.
26. To avoid sleep issues, only use creatine pre-12pm.
27. Workouts should be energizing, not tiring. Make sure you breathe properly.
28. If your muscles are in pain, let them rest and work out a different part of your body.
29. Supplement glycine post-workout to turbocharge recovery.
30. Use "Fat Gripz" to improve grip strength.
31. Drink water with quality electrolytes throughout the day.
32. People who judge at the gym is a reflection of them, not you.
33. Running shoes are the worst thing you can lift in. Flat-bottoms only.
34. Use a Swiss ball as the main basis of any mobility training.
35. The easiest way to get addicted to the gym is by doing workouts you genuinely enjoy for the first couple of weeks. Once you’ve developed the habit of “going” then try doing new exercises.
36. If you expect results instantly, you will fail. If you give yourself 6 months and just do the right things on a consistent basis, I guarantee you’ll transform your entire life.
37. The most effective way to build strength quickly is cluster training (intermediates/advanced lifters only).
38. Lifting with perfect form should be your focus at all times.
39. When squatting, always go "ass to grass" and elevate heels to improve range of motion.
40. Going to the gym when you don't feel like it gives you the greatest high.
41. Most protein powders are overpriced and toxic. Use collagen or goat's whey.
42. 90% of what you drink should be filtered mineralized or sparkling water.
43. Oysters and liver are the most nutrient-dense food items on the planet.
44. The most underrated mindset hack is sun gazing.
45. Hex bar deadlifts supersede barbell deadlifts.
46. Integrate neck exercises into your training to avoid forward head posture and looking ugly.
47. The best exercise for improving posture is cable face pulls and T3 raises.
48. A premium electrolyte blend includes magnesium chloride, B1, and Zeta Aid.
49. Eating all your food before 7pm is an overlooked weight loss, health, and sleep hack.
50. If you regularly wake up between 1-3am, a little bit of salt and sugar under the tongue helps you fall back asleep.
51. "When" you eat is just as important as "what" you eat.
52. When you lift weights, inhale for extension and exhale for flexion.
53. Don't consume liquids 1hr either side of meals to optimise digestion.
54. "Sugar free" drinks are worse for you than regular ones.
55. The quickest way to build size is by doing "Trisets" or the "shock method"
56. Most people lift too fast. Slow down your rep speeds. 4-6 seconds to lower the weight is perfect.
57. Dumbbells > Machines.
58. Bench pressing is overrated for upper body gains and harms shoulder mobility.
59. Single Arm Training > 2 Arm Training.
60. Don't forget to train traps.
61. Font squat >>> Back Squat
62. The best ab builders are compound exercises, hanging leg raises, and swiss ball reverse crunches.
63. Vitamin D, K, E, and A are essential for hormone optimization.
64. The best workout app is "Strong"
65. Cables are underrated. They allow for more resistance. Use them.
At the end of the day.
Nothing in this list matters if you’re not going to get started today.
“Oh I’ll start tomorrow” but will you?
Stop following the crowd and waiting for January 1st to take action.
Trust me:
Getting in shape will skyrocket your testosterone levels and change your life forever.
Do you take supplements to increase testosterone?
Most are riddled with toxic additives, fillers, and excipients.
If you want the elite standard of T boosting supplements (with ZERO impurities).
To download your FREE report, click the link in my bio @yoursimmo
Most are riddled with toxic additives, fillers, and excipients.
If you want the elite standard of T boosting supplements (with ZERO impurities).
To download your FREE report, click the link in my bio @yoursimmo
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