Every Fitness Lesson I Learned After 19 Years In The Gym
The workouts you don’t “feel like doing” are the most important ones. Why? Because they build discipline and consistency.
You can’t target specific areas for fat loss.
Extreme diets get you results, but unless your diet is sustainable, you won’t stick to it in the long run.
All you need to get started is a pull-up bar.
The story you tell yourself is the most important factor in your fitness journey. “I’m an athlete, I work out regularly and eat clean” will serve you better than a calorie tracker.
Being strong is always a good thing.
Regular exercise is the single best thing you can do for your mental health.
The only thing that matters for weight loss is a caloric deficit.
Fasting is good for you. Build in 24-72 hour fasts once a quarter for a good cleanse.
Micro-nutrients and food quality matter, don’t focus just on the macros.
Beating yourself up about a missed workout when life is stressful is counterproductive.
When you’re stressed, your body will build up fat deposits quicker.
Sticking to the same meals at the same times might seem boring, but will keep you on track better and help train your hunger & circadian rhythms.
Hunger is often just thirst in disguise. Regularly drink water to regulate your hunger and flush out toxins.
Focus on ‘environment design’: make it hard to follow bad habits (snacking, skipping workouts), make it a no-brainer to follow good habits (clean foods, accountability partners).
Learn the difference between cravings and hunger.
Avoid drinking your calories if you want to lose weight. Sodas, flavoured coffees, alcohol, etc. will ruin your caloric deficit.
Free weights > machine training. Training your small muscles helps avoid injuries.
When you get started, choose a workout or sport that is fun. Fun ensures consistency.
8 hours of sleep is a performance-enhancing drug.
High-protein foods will suppress hunger best while helping your muscle recovery.
Cold showers boost the immune system and help you forge mental toughness.
Use your fitness outside the gym as often as you can. Try new sports and challenge yourself in new environments.
High-quality food is vital for clarity of thought.
Being fit boosts the first impression others’ have of you. That holds true for job interviews as much as first dates.
Keep your phone away from your bed.
Motivation will get you started but only a disciplined mind will get you to your goals.
It’s true abs are made in the kitchen, but only if you work them in the gym.
Learn patience. Losing weight, building muscle, strengthening your immune system all takes time. You can’t rush the process, so settle in for the long run.
Skipping breakfast is not a problem.
Don’t sacrifice internal health for external looks. Your gut health is a marker for longevity. Performance enhancing drugs are not.
Don’t wait for the new diet to start on ‘Monday’. Start now!
If you struggle with consistency, work out first thing. It gives you a massive win in the morning, build momentum for better food choices, and allows you to enjoy the rest of your day more.
Your body can’t perform at its best if you fuel it with sh*t.
Skipping workouts because you're "tired" is the reason you're tired. You’ll always feel more alive after exercising and you’ll sleep better too.
If you want to lose weight, an easy way is to go to bed (a bit) hungry.
Any diet advice telling you vegetables and fruits are bad for you isn’t worth listening to.
The best nutrition advice: eat high-quality, single ingredient, fresh food.
Compound movements help you build muscle and rebuild your body as it was intended to be used.
Fake meats are equally bad for you as factory-farmed meats.
Involve your family in your fitness journey. Showing your kids how to be healthy is one of the greatest gifts a parent can give.
99% of the time you’re not overtrained, you’re just under-fuelled.
10k steps per day is a solid foundation for your cardio + melts your fat away. Get as many of them outside for a good dose of Vitamin D at the same time.
Chew your food slower to digest better and feel fuller before overeating.
Connect your fitness to your purpose in life to avoid falling off the path. Being fit lets you live longer, be more healthy and generally more useful to the people around you.
Eat .8 to 1.2 grams of protein per pound of body weight. This helps you build & retain muscle.
Sign up for races and competitions to fuel your workouts. The fear of others’ watching you perform will ensure you stay on track.
Avoid processed foods.
Understand the link between your emotional triggers and your food & drink choices.
Love your body.
