Justin Howells

Helping men lose fat & build muscle without restriction | 1000+ transformations | Apply 1:1 Coaching 👇

[Justin Howells @JustinJFit]

Reflecting over 2024, my most prominent feeling is gratitude.

2023 was an extremely uncomfortable year for me—feeling lost, needing to re-align with my purpose, and losing the confidence I spent years building.

I kept wondering, “Why is this happening to me? Shouldn’t I be getting better with time, not worse?”

Now, I see it differently. That difficult year wasn’t happening to me—it was happening for me. It was absolutely essential in molding me into the person I’ve always wanted to be.

2024 was the year I got into a flow. I set my priorities straight, took care of myself, and did the work. It wasn’t easy, but it was worth it.

2025 is all about maintaining that momentum—continuing to grow, staying disciplined, and showing up for myself and others.

I’m so grateful to be here and wishing you all the best year of your lives. Let’s make 2025 unforgettable.

Much love,
Justin.

[Justin Howells @JustinJFit]

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[Justin Howells @JustinJFit]

The gym has a lot of bad advice.

If you follow the wrong info, you’ll waste months (or even years) spinning your wheels, missing out on your ideal physique.

Here are the most common lies told in the fitness industry:

🧵

[Justin Howells @JustinJFit]

7. Myth: “You must work out daily to see results.”

Nope. More is not always better.

Training 3-4x per week with intensity will get you further than lifting 6-7 days a week with no plan.

It’s all about quality at the end of the day.

[Justin Howells @JustinJFit]

Stop avoiding squats and deadlifts.

These compound movements trigger more growth hormone and testosterone release than any isolation exercise ever will.

[Justin Howells @JustinJFit]

Your body is capable of incredible things. Your mind is what sets the limits.

[Justin Howells @JustinJFit]

Back development 101: Pull-ups for width, rows for thickness.

If you can't do pull-ups yet, start with negative reps (jump up, lower slowly) to build strength.

[Justin Howells @JustinJFit]

Stop waiting until Monday. Stop waiting until New Year's. Stop waiting until you "feel ready."

Start now with whatever you have.

[Justin Howells @JustinJFit]

I'm grateful for high-quality sleep. It's one of my most important non-negotiables.

[Justin Howells @JustinJFit]

Hydration hack:

Start your day with 16–20 oz of water.

It wakes up your system, boosts focus, and sets the tone for the day.

[Justin Howells @JustinJFit]

It’s not about how many hours you spend in the gym.

It’s about what you do with those hours.

Quality > Quantity.

[Justin Howells @JustinJFit]

Grace and self-compassion are important—but let’s be real. Too many people today are avoiding the truth, making excuses, and refusing to take responsibility for their own lives. Growth starts when you stop running from reality.

[Justin Howells @JustinJFit]

Weekend eating tip:

Enjoy your favorite foods guilt-free, but stay mindful of portions.

You can have balance without completely derailing your goals.

[Justin Howells @JustinJFit]

Saturday Pump Sesh 🙂

[Justin Howells @JustinJFit]

How I imagine the men who don’t re-rack their weights at the gym: