After 9 years in the gym and helping over 900 people drop 20-80...
Wise Mentor | Leadership@thewisementor
29 views
Apr 06, 2026
~3 min read
Advertisement
1
After 9 years in the gym and helping over 900 people drop 20-80 pounds, here's every fitness tip I could come up with:
1. Stop drinking alcohol.
1. Stop drinking alcohol.
2
2. An inch off your waist = 3-4lbs of fat-loss. The scale isn't the only thing that matters.
3. Get 50g protein minimum in your 1st meal
4. One 24-hour fast each week.
5. Spend a lot of time sitting? Do "bar hangs" after each workout to decompress your spine
3. Get 50g protein minimum in your 1st meal
4. One 24-hour fast each week.
5. Spend a lot of time sitting? Do "bar hangs" after each workout to decompress your spine
3
6. 90% of your meals should be: chicken, steak, beef, salmon, shrimp, greek yogurt, eggs, fruit, rice, veggies, and potatoes
7. Lift legs 2x per week minimum. Your body's biggest muscles are in your lower body.
7. Lift legs 2x per week minimum. Your body's biggest muscles are in your lower body.
4
8. Use these snacks to hit your protein goals:
-"Ready" protein water (20g)
-"Oikos Pro" greek yogurt (20g)
-"Fairlife" protein shake (30g)
-"Safe Catch" canned tuna (40g protein)
9. Eat your protein first in each meal
-"Ready" protein water (20g)
-"Oikos Pro" greek yogurt (20g)
-"Fairlife" protein shake (30g)
-"Safe Catch" canned tuna (40g protein)
9. Eat your protein first in each meal
5
10. Get sunlight daily to boost testosterone production.
11. Don't commit to this for just a few months. Health is a LIFETIME commitment.
12. Every meal you eat should be heavy in protein.
13. Get an "under the desk" treadmill to hit 10k steps per day effortlessly
11. Don't commit to this for just a few months. Health is a LIFETIME commitment.
12. Every meal you eat should be heavy in protein.
13. Get an "under the desk" treadmill to hit 10k steps per day effortlessly
6
14. Never sacrifice form for heavier weight
15. The easiest way to get addicted to the gym is by doing workouts you genuinely enjoy for the first couple weeks. Once you’ve developed the habit of “going” then try doing new exercises
15. The easiest way to get addicted to the gym is by doing workouts you genuinely enjoy for the first couple weeks. Once you’ve developed the habit of “going” then try doing new exercises
7
16. Fasting + black coffee in the morning is great for fat loss. You'll eat less and suppress your appetite
17. Take most of your sets within 1 rep of failure to ensure proper muscle stimulus
17. Take most of your sets within 1 rep of failure to ensure proper muscle stimulus
8
18. A few sets of dumbbells and a bench are all you need to get jacked
19. Healthy eating is just as easy as unhealthy eating. Buy a sh*t ton of healthy food and stock your kitchen with it
20. You don't need to follow a strict diet. Eat whole foods and prioritize protein
19. Healthy eating is just as easy as unhealthy eating. Buy a sh*t ton of healthy food and stock your kitchen with it
20. You don't need to follow a strict diet. Eat whole foods and prioritize protein
9
21. If you expect results instantly, you will fail. If you give yourself 12 months and just do the right things on a consistent basis, you’ll change your entire life
22. Develop a sleep routine. Quality sleep will make your muscles grow & recover faster while burning fat quicker
22. Develop a sleep routine. Quality sleep will make your muscles grow & recover faster while burning fat quicker
10
23. If your muscles hurt, let them recover. Don't force a workout
24. Morning workouts are proven to lead to healthier decisions throughout the day
25. Increase weight or reps each week to guarantee muscle growth
26. Track your workouts. Don't play the guessing game
24. Morning workouts are proven to lead to healthier decisions throughout the day
25. Increase weight or reps each week to guarantee muscle growth
26. Track your workouts. Don't play the guessing game
11
27. Force yourself to eat slower. It takes 20 minutes for your body to communicate to your brain that you're full
28. You can't control *where* you burn fat. It's genetic. Just be patient
29. Utilize the 2.5lb plates in the gym. They'll help you get stronger gradually
28. You can't control *where* you burn fat. It's genetic. Just be patient
29. Utilize the 2.5lb plates in the gym. They'll help you get stronger gradually
12
30. You'll never regret going to the gym
31. Most produce is grown using pesticides, leading to a plethora of health issues. Buy organic to avoid this
32. If you have full-f*cking belief that you can make this happen, you’ll be unstoppable. Believe in yourself
31. Most produce is grown using pesticides, leading to a plethora of health issues. Buy organic to avoid this
32. If you have full-f*cking belief that you can make this happen, you’ll be unstoppable. Believe in yourself
13
33. Don't post gym pics for attention. That's not the reason you're doing this
34. If your diet leaves you starving, you're doing it wrong. Eat more protein
35. Never get fewer than 7+ hours of sleep. This is just as important as skipping alcohol
36. Take 5g of creatine daily
34. If your diet leaves you starving, you're doing it wrong. Eat more protein
35. Never get fewer than 7+ hours of sleep. This is just as important as skipping alcohol
36. Take 5g of creatine daily
14
37. The only diet that'll EVER work for you, is the diet that allows you to eat your favorite foods in moderation.
38. 9 out of 10 times, people fail in their weight-loss journeys because they give up too soon. That's it
39. There will never be a better day to start than today
38. 9 out of 10 times, people fail in their weight-loss journeys because they give up too soon. That's it
39. There will never be a better day to start than today
15
At the end of the day, nothing in this list matters if you’re not going to get started NOW.
"I’ll start tomorrow”. But will you?
Take the reins and start making sh*t happen. Life is better when you're in control.
"I’ll start tomorrow”. But will you?
Take the reins and start making sh*t happen. Life is better when you're in control.
16