I’ve spent over 10,000 hours in the gym lifting & training clients...
Chace Chambers@ChamberofFit
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Jun 06, 2025
~5 min read
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I’ve spent over 10,000 hours in the gym lifting & training clients over the last 13 years.
Here are 25 fitness tips you need to read:
Here are 25 fitness tips you need to read:
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1. Becoming fit is more mental than physical.
Permanent results require not just physical transformation but mental transformation.
You have to mentally become the fit person or else you’ll always fall back to your old ways.
Permanent results require not just physical transformation but mental transformation.
You have to mentally become the fit person or else you’ll always fall back to your old ways.
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2. Transforming your body in the gym gives you a positive outlook on life.
You realize you’re capable of great things in all facets of life if you're willing to put in consistent work.
You realize you’re capable of great things in all facets of life if you're willing to put in consistent work.
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3. Something is always better than nothing.
Short on time? A 15-30 minute workout done consistently is enough to see visible results.
If your health is a priority, you'll find time to fit exercise into your life.
Short on time? A 15-30 minute workout done consistently is enough to see visible results.
If your health is a priority, you'll find time to fit exercise into your life.
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4. Calorie intake matters, calorie quality matters.
You lose fat by eating fewer calories.
But the quality of those calories determines how your body feels and performs.
You lose fat by eating fewer calories.
But the quality of those calories determines how your body feels and performs.
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5. Simplicity beats complexity.
Eat the same 3-4 meals, workout and go to sleep at the same times daily, etc.
The fewer decisions you have to make the better.
Eat the same 3-4 meals, workout and go to sleep at the same times daily, etc.
The fewer decisions you have to make the better.
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6. Live by the 80/20 rule.
Staying fit doesn't have to be boring.
You're a human, not a robot.
Make 80% of your diet nutrient-dense, whole foods and let the other 20% be foods you enjoy.
Staying fit doesn't have to be boring.
You're a human, not a robot.
Make 80% of your diet nutrient-dense, whole foods and let the other 20% be foods you enjoy.
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7. There are no downsides to building your body.
Your confidence, mood, sex-drive, vitality, and overall health will improve.
Living life having never built your body is living with wasted potential.
Your confidence, mood, sex-drive, vitality, and overall health will improve.
Living life having never built your body is living with wasted potential.
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8. Volume is not the primary driver of muscle growth.
I wasted my time doing 4-5 sets of 6-8 exercises in my workouts for years.
Drop the volume and push the intensity instead.
Aim to train within 0-2 reps of failure and you'll stimulate plenty of growth.
I wasted my time doing 4-5 sets of 6-8 exercises in my workouts for years.
Drop the volume and push the intensity instead.
Aim to train within 0-2 reps of failure and you'll stimulate plenty of growth.
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9. Lifting weights is the ultimate mental health drug.
At first, you'll lift to build your body.
Eventually, you'll lift for your sanity.
At first, you'll lift to build your body.
Eventually, you'll lift for your sanity.
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10. You have a 6 pack, it's just hiding under layers of fat.
Doing abs every day won't reveal it.
Creating a calorie deficit and losing fat until you're 15% body fat (25% for females) or less is the only way.
Doing abs every day won't reveal it.
Creating a calorie deficit and losing fat until you're 15% body fat (25% for females) or less is the only way.
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11. To bulk or to cut?
If you're overweight, your first fitness goal should always be to cut.
Having a high body fat % is harmful to your brain and body.
Getting lean (15% BF males/25% females) is the best thing you can do for your health.
If you're overweight, your first fitness goal should always be to cut.
Having a high body fat % is harmful to your brain and body.
Getting lean (15% BF males/25% females) is the best thing you can do for your health.
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12. Keeping your weekend and weekday diet the same will take you far.
You can easily negate your great eating during the week with 2-3 days of poor food choices.
You can easily negate your great eating during the week with 2-3 days of poor food choices.
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13. Quality sleep is the ultimate performance, health, mood, and life-enhancing drug.
Neglecting your sleep is a great way to guarantee a lower quality of life.
Neglecting your sleep is a great way to guarantee a lower quality of life.
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14. You only need 2-5, 45-minute workouts per week to get jacked.
Drop the volume to 2-3 sets of 4-6 exercises and push yourself near failure.
Focus on progressive overload from week to week and you'll build plenty of muscle.
Drop the volume to 2-3 sets of 4-6 exercises and push yourself near failure.
Focus on progressive overload from week to week and you'll build plenty of muscle.
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15. Taking 2-5 minutes of rest between sets is best for strength AND muscle growth.
If you don't take enough rest, you won't be able to maximize your performance on every set you do.
If you don't take enough rest, you won't be able to maximize your performance on every set you do.
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16. Being shredded looks cool but isn't sustainable.
From experience, I can tell you your mood, energy, libido, and hormones all suffer.
10-15% bodyfat (20-25% for females) is healthier and more sustainable.
From experience, I can tell you your mood, energy, libido, and hormones all suffer.
10-15% bodyfat (20-25% for females) is healthier and more sustainable.
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17. Eating 1 gram of protein per pound of body weight daily is the golden fitness nutrition rule.
Many of you can start losing weight just by eating more protein.
Many of you can start losing weight just by eating more protein.
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18. Cardio is a great tool to keep your heart healthy and increase your activity level.
But don't rely on it to burn fat.
Your diet must always take priority if you want to get lean.
But don't rely on it to burn fat.
Your diet must always take priority if you want to get lean.
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19. Track your nutrition.
For years I thought lifting and cardio were enough to get lean.
It wasn't until I started tracking my calories that I started to see the big physique changes.
What gets measured, gets managed. If you're serious about making progress you'll do this.
For years I thought lifting and cardio were enough to get lean.
It wasn't until I started tracking my calories that I started to see the big physique changes.
What gets measured, gets managed. If you're serious about making progress you'll do this.
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20. Every person I've met who has transformed their body has had positive changes in other areas of their life.
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21. Muscle is built while you are resting, not while you are in the gym.
You stimulate muscle growth with lifting and build it with recovery from proper sleep and nutrition.
You stimulate muscle growth with lifting and build it with recovery from proper sleep and nutrition.
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22. Alcohol will slow your fitness progress.
When consumed it reduces your fat-burning hormone (leptin), reduces MPS (muscle protein synthesis), and harms your sleep.
Limit it to special occasions for best results.
When consumed it reduces your fat-burning hormone (leptin), reduces MPS (muscle protein synthesis), and harms your sleep.
Limit it to special occasions for best results.
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23. Sustainable fat loss requires lifting weights and a high-protein diet.
Most people eat little protein and do excessive amounts of cardio to lose fat.
This leads to losing muscle, killing your metabolism, and easily regaining the weight.
Most people eat little protein and do excessive amounts of cardio to lose fat.
This leads to losing muscle, killing your metabolism, and easily regaining the weight.
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24. It's going to take longer than you think to get lean.
If you think it will take 6 weeks to lose the fat, it will probably take 12.
If it took you 10+ years to gain the fat, you can't expect it to come off in a few weeks.
If you think it will take 6 weeks to lose the fat, it will probably take 12.
If it took you 10+ years to gain the fat, you can't expect it to come off in a few weeks.
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25. Your genetics aren't as bad as you think they are.
I've trained 100+ people over the last 6 years.
I continue to be amazed by the progress one can make regardless of their genetics.
With a year of consistent training and nutrition, you can look like a different human.
I've trained 100+ people over the last 6 years.
I continue to be amazed by the progress one can make regardless of their genetics.
With a year of consistent training and nutrition, you can look like a different human.
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Thanks for reading, now for the harsh truth.
All of the lessons in this thread mean nothing if you just read them.
If you want to change your life you have to start taking ACTION.
Take action with RUTHLESS consistency and your goals will become reality.
All of the lessons in this thread mean nothing if you just read them.
If you want to change your life you have to start taking ACTION.
Take action with RUTHLESS consistency and your goals will become reality.
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If you enjoyed:
1. RT the tweet below to share with your audience
2. Follow me @ChamberofFit for more No BS fitness content.
Thanks and have a great Friday! :)
1. RT the tweet below to share with your audience
2. Follow me @ChamberofFit for more No BS fitness content.
Thanks and have a great Friday! :)
Chace Chambers@ChamberofFit
I’ve spent over 10,000 hours in the gym lifting & training clients over the last 13 years.
Here are 25 fitness tips you need to read:
Here are 25 fitness tips you need to read:
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P.S. - I'm looking for 3 high achievers who want to:
- shred 15-30lbs of fat
- skyrocket their energy
- Build 5-10lbs of muscle
While eating their favorite foods.
DM me "Transform" and I'll send over the details.
Results guaranteed or your money back.
- shred 15-30lbs of fat
- skyrocket their energy
- Build 5-10lbs of muscle
While eating their favorite foods.
DM me "Transform" and I'll send over the details.
Results guaranteed or your money back.
