Jeff retweetledi
33 fitness lessons I’ve learned after a decade in the gym:
1. Eggs are a superfood. Not a food to avoid
2. 10k steps/day = under-utilized for fat loss
3. Eat protein first at every meal. It’s highly satiating, meaning you’re less likely to overeat
4. Minimize alcohol; it wrecks your sleep and weight loss efforts
5. The quantity of food you eat affects how much you weigh. The quality affects your body composition
6. Avoid liquid calories; opt for water, tea, coffee
7. Stop snacking. Eat enough high-quality food at each meal, and you won’t be hungry between meals
8. Work out in the morning. Your willpower is high, and nothing can get in the way
9. Aim for 80% healthy eating, not perfection
10. Prioritize weightlifting over cardio
11. Remove junk food from home to avoid temptation
12. Don’t miss twice. If you didn’t do your workout yesterday, you must do it today
13. A workout doesn’t need to be perfect to be worthwhile
14. You need more protein. 1g per lb of body weight per day
15. Don’t wing it. Find a structured plan for your goal and commit to it
16. Avoid domino foods. These are foods that are hard to stop eating once you start
17. Your identity directly impacts your actions. Decide who you want to become and determine what that person would do. Act accordingly
18. Inadequate sleep messes with your hunger hormones and makes you more likely to eat junk food. You need to sleep 8+ hours each night
19. Increase the weights you’re lifting in the gym. Don’t stick with the same weight forever
20. Manage your stress levels. Stress impacts insulin, testosterone, and many other hormones in the body. It blunts your ability to lose fat and put on muscle
21. Track your workouts and body weight. Seeing progress will keep you motivated and will ensure you’re on the right track
22. Great results come from consistency. Find a plan and stick to it
23. Don’t cut out your favorite foods. Minimize them instead. It won’t be sustainable to cut out your favorite foods because you won’t stick with it
24. Limit sugar to prevent inflammation and fat gain
25. Drink more water. Aim for 2-3 liters every day
26. Eat slowly. It takes about 20 minutes for the message that we’re full to get to our brains. Most people have already finished their whole plate by this point
27. Post-meal walks aid digestion and blood sugar
28. Embrace non-linear progress; trust the process
29. Progressive overload is king. If you’re not constantly improving, you’re not going to grow and you won't get any closer to your goals
30. Skipping workouts because you're "tired” will make you more tired
31. Getting morning sunlight and movement is the best way to improve your sleep. And improving sleep is the best way to accelerate your results
32. Let go of the all-or-nothing mindset. Your workouts don't need to be perfect to be worthwhile
33. Weigh yourself daily, but take the average across the week
English
