I trained twice a day as a professional athlete.
My nutrition was still completely wrong.
Because I kept adding things when I should have been removing them.
Here are 10 things I stopped doing to fix it permanently:
= Thread =
I competed professionally.
I trained harder than almost anyone reading this.
And for years I was spinning my wheels.
Not because I lacked discipline.
Because I was doing too much of the wrong things.
Here's what I cut — and what changed when I did:
I trained harder than almost anyone reading this.
And for years I was spinning my wheels.
Not because I lacked discipline.
Because I was doing too much of the wrong things.
Here's what I cut — and what changed when I did:
1. I stopped doing hours of cardio.
→ It raised my cortisol, increased my appetite, and broke down muscle.
→ I replaced it with 3 resistance sessions per week and walking
→ My body composition improved more in 3 months than 2 years of cardio
Did less. Got better results.
→ It raised my cortisol, increased my appetite, and broke down muscle.
→ I replaced it with 3 resistance sessions per week and walking
→ My body composition improved more in 3 months than 2 years of cardio
Did less. Got better results.
2. I stopped restricting calories aggressively.
→ Chronic undereating kept my cortisol elevated
→ My body held onto fat as a survival response
→ When I ate more of the right things, my metabolism responded
Counterintuitive.
Completely true.
More food. Better results.
→ Chronic undereating kept my cortisol elevated
→ My body held onto fat as a survival response
→ When I ate more of the right things, my metabolism responded
Counterintuitive.
Completely true.
More food. Better results.
3. I stopped skipping protein.
I was eating "clean".
Salads, veg, fruit but not enough protein.
→ Low protein = muscle breakdown + constant hunger + slower metabolism
→ I now hit 40+g per meal min.
This one change had a bigger impact on results than any training program.
I was eating "clean".
Salads, veg, fruit but not enough protein.
→ Low protein = muscle breakdown + constant hunger + slower metabolism
→ I now hit 40+g per meal min.
This one change had a bigger impact on results than any training program.
4. I stopped weighing myself daily.
Your weight fluctuates 1–3kg daily based on:
→ Water retention
→ Sodium intake
→ Hormones
→ Digestive contents
Daily weigh-ins were destroying my mindset and driving irrational decisions.
Weekly averages only.
I now have clarity.
Your weight fluctuates 1–3kg daily based on:
→ Water retention
→ Sodium intake
→ Hormones
→ Digestive contents
Daily weigh-ins were destroying my mindset and driving irrational decisions.
Weekly averages only.
I now have clarity.
5. I stopped eating "diet" food.
Low fat. Low calorie. Sugar-free processed.
→ Nutritionally empty
→ Did nothing for satiety
→ Kept me constantly thinking about food
I switched to whole food, high protein, high volume meals.
Stayed full. Lost fat. Stopped obsessing.
Low fat. Low calorie. Sugar-free processed.
→ Nutritionally empty
→ Did nothing for satiety
→ Kept me constantly thinking about food
I switched to whole food, high protein, high volume meals.
Stayed full. Lost fat. Stopped obsessing.
6. I stopped training through exhaustion.
→ Training when not recovered raises cortisol
→ I overtrainined and called it discipline
→ Rest is not lazy. It's when progress happens
Recovery days changed my performance and physique.
The hardest thing I did was choose to rest.
→ Training when not recovered raises cortisol
→ I overtrainined and called it discipline
→ Rest is not lazy. It's when progress happens
Recovery days changed my performance and physique.
The hardest thing I did was choose to rest.
7. I stopped following generic plans.
→ Every plan I followed was designed for an average person
→ My schedule, hormones, stress levels are not average
→ A plan built for my actual life produced results generic plans never did
There is no one-size-fits-all.
→ Every plan I followed was designed for an average person
→ My schedule, hormones, stress levels are not average
→ A plan built for my actual life produced results generic plans never did
There is no one-size-fits-all.
8. I stopped drinking alcohol regularly.
→ Alcohol disrupts sleep architecture — even when you fall asleep fine
→ Poor sleep raises cortisol and promotes fat storage
→ Even 2–3 drinks a few times a week was affecting my recovery more than I realised
I didn't eliminate it. I made it intentional.
Big difference.
→ Alcohol disrupts sleep architecture — even when you fall asleep fine
→ Poor sleep raises cortisol and promotes fat storage
→ Even 2–3 drinks a few times a week was affecting my recovery more than I realised
I didn't eliminate it. I made it intentional.
Big difference.
9. I stopped eating late at night.
Not because "metabolism slows after 8pm".
Because:
→ Late eating disrupted my sleep quality
→ It was emotional eating, not hunger
→ Stopping it forced me to deal with what I was actually feeling
It was uncomfortable. But worth it.
Not because "metabolism slows after 8pm".
Because:
→ Late eating disrupted my sleep quality
→ It was emotional eating, not hunger
→ Stopping it forced me to deal with what I was actually feeling
It was uncomfortable. But worth it.
10. I stopped chasing perfection.
→ All-or-nothing thinking was the single biggest barrier to my results
→ One bad meal. One missed session. One hard week
→ None of it matters if you come back the next day
Consistency over 6 months beats perfection over 6 weeks.
Every time.
→ All-or-nothing thinking was the single biggest barrier to my results
→ One bad meal. One missed session. One hard week
→ None of it matters if you come back the next day
Consistency over 6 months beats perfection over 6 weeks.
Every time.
The things I stopped doing were harder to let go of than anything I added.
Because most of them felt like discipline.
They weren't.
They were noise.
Removing the noise is what worked.
Less is almost always more.
Because most of them felt like discipline.
They weren't.
They were noise.
Removing the noise is what worked.
Less is almost always more.
PS — This isn't theory.
This is what I did. What my clients do. What actually moves the needle.
10 years of coaching. Years competing at professional level.
I've tested all of it.
Trust me it works.
Just ask our clients...
This is what I did. What my clients do. What actually moves the needle.
10 years of coaching. Years competing at professional level.
I've tested all of it.
Trust me it works.
Just ask our clients...
VIDEO
If you're a busy high performers who's been doing everything "right" and still not seeing results
You're probably doing too much of the wrong things.
We've spent 17 years helping people like you worldwide nail their health and performance permanently.
Apply here for more infohttps://form.typeform.com/to/CU7fFmTI?typeform-source=twitter-button#first_name=xxxxx&last_name=xxxxx&email=xxxxx&phone_number=xxxxx
You're probably doing too much of the wrong things.
We've spent 17 years helping people like you worldwide nail their health and performance permanently.
Apply here for more infohttps://form.typeform.com/to/CU7fFmTI?typeform-source=twitter-button#first_name=xxxxx&last_name=xxxxx&email=xxxxx&phone_number=xxxxx
If you enjoyed this post:
1. Follow me @hannahapexfit
2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today.
1. Follow me @hannahapexfit
2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today.
'I WANT TO LOSE FAT WITHOUT LOSING MUSCLE'
Says everyone on the planet....
So we built the Ultimate Guide which shows you exactly how to do it.
Grab your Free Copy here (24hrs only): apexfitnessadvisory.com/body-recomp-pr…
Says everyone on the planet....
So we built the Ultimate Guide which shows you exactly how to do it.
Grab your Free Copy here (24hrs only): apexfitnessadvisory.com/body-recomp-pr…
Generated by Thread Navigator
Press ⌘ + S to quick-export