Read on Twitter
BIG Thread incoming, posted this yesterday and was asked to expand so here we go...
If you find something that helps you, an RT is always appreciated. RT'ing burns extra calories as well... https://twitter.com/FatlossFastlane/status/1324112640042504200
If you find something that helps you, an RT is always appreciated. RT'ing burns extra calories as well... https://twitter.com/FatlossFastlane/status/1324112640042504200
1. Strength (Physical)
- 3x a week Lower/Upper/Full-body Split
or
- 4x a week Push/Pull/Push/Pull
- 2 Strength Exercises @ 3-6 reps
- 2 Hypertrophy Exercises @ 8-12 reps
- Corrective exercise if needed...
- 3x a week Lower/Upper/Full-body Split
or
- 4x a week Push/Pull/Push/Pull
- 2 Strength Exercises @ 3-6 reps
- 2 Hypertrophy Exercises @ 8-12 reps
- Corrective exercise if needed...
1. Strength (Mental)
- Create intentional discomfort
- Set goals and chase them
- Put yourself in a beginners mindset often
- Learn emotional Control
- Embrace and explore new opportunities
- Create intentional discomfort
- Set goals and chase them
- Put yourself in a beginners mindset often
- Learn emotional Control
- Embrace and explore new opportunities
2. Health (General - not looking to shred or build)
- Bodyweight in lbs x 16
- Eat in a 500cal deficit if you need to lose weight
- Eat at maintenance if lean enough
- Veg every meal
- High Protein
- Cycle High Fat/Low Carbs Low Fat/High Carbs days around training...
- Bodyweight in lbs x 16
- Eat in a 500cal deficit if you need to lose weight
- Eat at maintenance if lean enough
- Veg every meal
- High Protein
- Cycle High Fat/Low Carbs Low Fat/High Carbs days around training...
2. Cont...
- 10k steps minimum
- Cardio 2-3 x a week if you enjoy it
- Sleep 8 hrs a night
- Vit D, Zinc, Magnesium & Omega 3
- 10k steps minimum
- Cardio 2-3 x a week if you enjoy it
- Sleep 8 hrs a night
- Vit D, Zinc, Magnesium & Omega 3
2. Health (Mental)
- Meditate
- Practice gratitude daily
- Turn off the TV & limit social media
- Don't compare yourself to others
- Call your parents!
- Be brutally select with your social circle
- Pay It Forward
- Meditate
- Practice gratitude daily
- Turn off the TV & limit social media
- Don't compare yourself to others
- Call your parents!
- Be brutally select with your social circle
- Pay It Forward
3. Intelligence
- Create > Consume
- Learn new skills
- Understand basics on human psychology, economics and communication
- Stop watching porn!
- Listen to podcasts/audiobooks more than music
- Beware the programming effects of modern Music & Film
- Learn a foreign language
- Create > Consume
- Learn new skills
- Understand basics on human psychology, economics and communication
- Stop watching porn!
- Listen to podcasts/audiobooks more than music
- Beware the programming effects of modern Music & Film
- Learn a foreign language
4. Time Keeping
- Find gaps in your day that you fill with non-rewarding activities
- Fill those gaps with something productive
- Never be late for anything
- Don't allow anyone to be late for you
- Schedule Everything no matter how small
- Read Deep Work by Cal Newport...
- Find gaps in your day that you fill with non-rewarding activities
- Fill those gaps with something productive
- Never be late for anything
- Don't allow anyone to be late for you
- Schedule Everything no matter how small
- Read Deep Work by Cal Newport...
4. Cont...
- Get up an hour early
- Use your commute to learn
- Have an exercise hour in the diary
- Don't "wing it" at the weekend, plan stuff
- Prep your meals in advance
- Get up an hour early
- Use your commute to learn
- Have an exercise hour in the diary
- Don't "wing it" at the weekend, plan stuff
- Prep your meals in advance
What would you add?
If you found this helpful please RT.
Be safe out there...
If you found this helpful please RT.
Be safe out there...
