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I turned 33 today
Here are 33 simple tips for your fitness journey
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Here are 33 simple tips for your fitness journey
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Drink more water, trust me you're not drinking enough
A minimum of 0.8-1G of protein per LB of bodyweight at all times
Diet first, training second
You can't out train a shitty diet
You can't out train a shitty diet
Work in all the reps ranges
Unless you're a competitive lifter, stop testing your 1RM
Don't be stupid
Unless you're a competitive lifter, stop testing your 1RM
Don't be stupid
Goblet squats & split squats are great for building quad strength
They fucking suck, do them anyways
They fucking suck, do them anyways
Nobody cares about your situation or your excuses
You give a fuck or you don't
You give a fuck or you don't
Practice dips & pullups, get really good at them
2 of the best all around exercises to build strength
2 of the best all around exercises to build strength
Eat for fuel 80% of the time
Eat for pleasure 20% of the time
Eat for pleasure 20% of the time
Going low carb is effective for fat loss
Going high carb is effective for building muscle
Carbs are a tool, use as needed
Going high carb is effective for building muscle
Carbs are a tool, use as needed
If you're not willing to count calories for a period of time, you're going to have a hard time losing weight
I don't make the rules
I don't make the rules
If you're not willing to limit your alcohol consumption, you're going to have a hard time losing weight
Again, I don't make the rules
Again, I don't make the rules
You shouldn't love yourself if you're fat
You should be fucking pissed off
You should be fucking pissed off
Guys
She likes the traps over the 6 pack
Don't believe me, ask
She likes the traps over the 6 pack
Don't believe me, ask
Greek yogurt, frozen berries & whey protein
You're welcome
You're welcome
There are no "good" and "bad" foods
Drop this mentality
Everything in moderation
Drop this mentality
Everything in moderation
You have zero excuse to not be training your legs
They are 50% of your body
Stop fucking around
They are 50% of your body
Stop fucking around
Stop thinking in terms of a short term fix
Start thinking in terms of lifestyle changes
Start thinking in terms of lifestyle changes
You're habits lead the way
If you're habits are fucked up, you're body is going to be fucked up
I don't make the rules
If you're habits are fucked up, you're body is going to be fucked up
I don't make the rules
Motivation is bullshit
Consistency and discipline win in the end
Consistency and discipline win in the end
The bar is set so low right now
You have zero excuses as to why you can't be trending towards being elite
You have zero excuses as to why you can't be trending towards being elite
When in doubt, get leaner
Excessive cardio is a one way ticket to fat loss hell
It's unsustainable
Strength train to build/preserve muscle
Get your diet in order to lose fat
It's unsustainable
Strength train to build/preserve muscle
Get your diet in order to lose fat
Eating carbs after 8pm does not make you fat
Gentlemen,
It's not "girly" to train your glutes
It's not "girly" to train your glutes
The higher your tolerance is for discomfort
The higher your quality of life will be
The higher your quality of life will be
Women who eat meat and lift are sexy AF
This is not up for debate
This is not up for debate
Record your workouts
How else will you know if you're making progress?
How else will you know if you're making progress?
Train your weaknesses, turn them into strengths
Ab exercises don't burn belly fat
Multiple sets of eating less does
Multiple sets of eating less does
Start walking more
10,000 steps a day
10,000 steps a day
If you want to pack on muscle, focus on these 7 movements
-Dips
-Rows
-Squats
-Deadlifts
-Bench Press
-Overhead Press
-Pull ups/Chin ups
Do them consistently, eat big, eat clean and watch yourself turn into a beast
-Dips
-Rows
-Squats
-Deadlifts
-Bench Press
-Overhead Press
-Pull ups/Chin ups
Do them consistently, eat big, eat clean and watch yourself turn into a beast
Follow @vitalreps
