My 8 years of fitness knowledge and 28,000+ tweets combined into...

My 8 years of fitness knowledge and 28,000+ tweets combined into one thread:

1. Stop drinking alcohol. It f*cks your sleep, recovery, cognition, energy, mood, libido, cravings, and more. STOP.

2. Remember this: Diet for fat-loss, lift for muscle, cardio for heart health.
3. Higher cortisol levels (stress) cause your body to retain more water. Retaining more water = more of that "bloated" look.
4. Room-temp water is better for workouts than cold water

5. Belly fat is often the LAST to go. Be patient.
6. Supplements won’t fix a shitty diet and low activity levels. Don’t look for shortcuts.
7. The more muscle in your body = the more calories you burn at REST. Prioritize lifting over cardio

8. The simplest diet for losing fat and fixing our body composition is meat, veggies, and potatoes. Keep it simple.
10. You don't need to be perfect, you just need to be consistent
11. Get sunlight as often as possible. Studies show daily exposure can boost Testosterone by 69%

12. If you're new to lifting (and trying to lose fat), the scale may not change much at first. Be patient, you're building muscle
13. It is physically, mathematically, biologically, and scientifically IMPOSSIBLE to be in a caloric deficit and NOT lose fat.

14. If you have an office job, do "dead hangs" each workout to decompress and alleviate back pain
15. Stop calling yourself "lazy" or a "fat f*ck". Your self-identity determines your end-result. Adopt the beliefs of a healthy person until it becomes a reality

16. Doing more than 10-12 reps is pointless.
17. Track your workouts. Aim to do a few more reps or slightly heavier weight each week to guarantee muscle growth

18. Use hot sauce, salsa, mustard, or buffalo sauce on everything. Typically 0-10 calories and adds flavor
19. When training for muscle GROWTH, train within a few reps of failure
20. When training for STRENGTH, train in the 1-3 rep range using heavier weight

21. It's easier to NOT eat a 300-calorie cookie than it is to burn 300 calories
22. Creatine is an incredible and safe way to boost muscle-building results. Take 5g daily
23. Don't rely on the scale. Measure your waist. (1 inch off your waist = 3-4lbs of fat loss)

24. Use these snacks to hit your protein goals:
-"Safe Catch" canned tuna (40g)
-"Good Culture" cottage cheese (19g)
-"Oikos Pro" greek yogurt (20g)
-"Jocko Molk" protein shake (30g)
25. Most protein bars are just candy bars in disguise. Avoid.

26. Understand "SOMETHING NEEDS TO CHANGE". You're in this situation for a reason, you won't see results by continuing this routine.
27. If you need to lose weight, eat your protein first in each meal. You'll get fuller faster
28. If you need to gain weight, eat your protein last

29. 9 out of 10 times, people fail because they give up too soon. That's it
30. If you require something sweet at night, make a chocolate protein shake or drink some Kefir

32. Commit to a LIFETIME of doing this. If you expect to be done in 90 days or 6 months, you won't sustain your progress
33. Use saunas, cold showers, meditation and/or daily writing to reduce stress and lower cortisol levels

34. The easiest way to get addicted to the gym is by doing workouts you enjoy for the first couple weeks. Once you’ve developed the habit of “going” try doing new exercises
35. If you work from home, get an "under-the-desk" treadmill. You'll hit 15,000 steps effortlessly

36. Beef, rice, eggs, chicken, steak, shrimp, greek yogurt, protein shakes, fruit, veggies, & salmon should be 85% of what you eat.
37. Skip breakfast and drink black coffee. Caffeine suppresses appetite and you'll burn more calories.

38. Struggle with nighttime snacking? Brush your teeth right after dinner
39. Struggle with snacking in general? Fit it into your calories and choose greek yogurt, jerky, fruit, and protein shakes
40. A bad workout beats no workout every single time. Just GET there

41. You only hate leg day because you don't do it enough. They're the biggest muscles in your body. Train them 2x per week.
42. Don't overcomplicate it. Be in a calorie deficit to lose fat, lift weights to build muscle, and get a lot of protein to make it all easier

43. Make sleep a priority. No more late nights (unless you have kids)
44. Workout right when you wake up. This gives you the highest chance of success
45. Morning workouts lead to healthier decisions throughout the day
46. If you're not gaining weight, you're not eating enough

47. Too much cardio can have a negative impact on your metabolism
48. Working out with a partner will prevent you from using your phone during workouts.
49. Injury prevention is your #1 priority in the gym at all times
50. Use the 2.5lb plates to increase strength gradually

51. Stop lifting in running shoes. Barefoot or "Barefoot shoes" are best.
52. Weight-lifting is the #1 thing a person can do to skyrocket their testosterone.
53. Don't eliminate your favorite foods. Just moderate them. This makes "dieting" sustainable

54. Weigh yourself daily and compare the average from Week 1 to the average of Week 2 & so on.. This is more accurate than weighing yourself once per week
55. Stop telling yourself "eating healthy is time-consuming." It takes just as much time as eating poorly

56. Eliminate junk food from your house. Throw it away if you have to. Grocery shop online to avoid buying junk
57. Go to the gym even if you don't feel like it. There's a ZERO % chance you'll regret it.

58. Studies show "fit" people make more money, have better relationships, and are happy more often
59. Develop a nicer-looking face and sharper jawline by keeping your tongue on the roof of your mouth, chewing mastic gum, and reducing body fat percentage

60. If you're skinny fat, eat at a slight caloric deficit (roughly 300 calories) to start burning fat or a slight caloric surplus to start building muscle. Then switch after a few months
61. 75% of Americans are chronically dehydrated, drink water with electrolytes often.

62. Eat at a 500-1000 daily caloric deficit 6 days per week and at your maintenance level 1 day per week to avoid plateaus

63. "Plateaus" often happen when your body is holding water even when you're doing the "right thing". DON'T QUIT. Continue being in a deficit (and eating protein) and you'll break through.
64. Aim for 150g of protein each day MINIMUM

65. Don't post gym pics for attention. Relying on the validation of others is a recipe for disaster
66. If your meal plan has you starving, you're doing it wrong. Eat more protein.
67. Only cook with 100% extra virgin olive oil, coconut oil, tallow, or grass-fed butter

68. Be RUTHLESS with cutting off everyone who influences you negatively. They are ruining your life
69. If you have full-f*cking belief that you can make this happen, you’ll be unstoppable. Believe in yourself
70. There will never be a better day to start than today

Fat-loss is my specialty and busy professionals are who I help.

In fact..

We've helped 500+ professionals lose 15-80+lbs.

Want to do the same? Apply below to work with me 1 on 1: BellyFatProgram.com/apply